November 22, 2009

Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

liam-th.jpg

Enlarge image

Liam, Tires


2009 CrossFit Games, Mikko Salo on Programming - video [wmv] [mov]

Posted by lauren at November 22, 2009 11:35 AM
Comments

WOW~sounds like a blast!

Comment #1 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 21, 2009 3:52 PM

Looks remarkably un-fun.

Comment #2 - Posted by: Josh Elmore at November 21, 2009 3:54 PM

Burpees got to love them!

Comment #3 - Posted by: Elaine in Scotland at November 21, 2009 3:59 PM

A lot of sore legs the morra !
looks like good pain !

Comment #4 - Posted by: Pedro Barrera,Scotland at November 21, 2009 4:00 PM

Savage combo - thanks Coach!

Comment #5 - Posted by: B 40 at November 21, 2009 4:01 PM

Nobody will complain about uninvolved body parts with this one...

Comment #6 - Posted by: Benny1 40/74"/220 at November 21, 2009 4:09 PM

Uhhhh..... this is gonna hurt. CAN'T WAIT !!

Comment #7 - Posted by: Dusty at November 21, 2009 4:13 PM

hoooochy mama!!!

Comment #8 - Posted by: troy at November 21, 2009 4:15 PM

I cant wait for my wife to see this!!
She LOVES burpees.

Comment #9 - Posted by: Scott L 38 5'-10" 194lb at November 21, 2009 4:26 PM

deeply, deeply unpleasant WOD - genius.
looking forward to this one

Comment #10 - Posted by: nick in sydney m/38/6ft/183 at November 21, 2009 4:47 PM

dumb question, body weight back squats=your body weight on the bar for 15 reps, or air squats using no weight/your body weight??

Comment #11 - Posted by: adam at November 21, 2009 4:50 PM

just plain wrong!

Comment #12 - Posted by: merle at November 21, 2009 4:52 PM

#11

Not a dumb question

It means your bodyweight on your back.

I.E. if you weigh 185 lb, squat 185 lb (Bar plus 45 and 25 each side.

Back squat implies weight on your back

Comment #13 - Posted by: Damian at November 21, 2009 4:56 PM

This looks AWESOME. I don't think I've done weighted back squats in a met-con yet.

Comment #14 - Posted by: Xfit Rice Owls at November 21, 2009 5:11 PM

Awesome workout! I'm traveling this week and I hope I can figure out a way to do this in the hotel gym tomorrow!

Comment #15 - Posted by: Eric E at November 21, 2009 5:17 PM

I was thinking today we had not done Burpees in a while... Think I am going to be glad I have dropped down to 212 lbs tomorrow on the back squats...

Comment #16 - Posted by: dan m at November 21, 2009 5:23 PM

did get to work out today so I plan to do both tomorrow. Yeah!

Comment #17 - Posted by: Tim M/42/5'11"/165 at November 21, 2009 5:51 PM

I'm thinking 5 or 6 would be a good score here...Can't wait though!

Comment #18 - Posted by: Alan Cook - 24/5'8"/164 at November 21, 2009 6:19 PM

is it just me or does Mikko Salo seem like a really nice guy?

Comment #19 - Posted by: phil at November 21, 2009 6:20 PM

Ugh.....barfees.

Comment #20 - Posted by: MTR/m/168/5'9" at November 21, 2009 6:24 PM

#11 not a dumb question if you're new. However, when coach means bodyweight only squats, it just says "squats"

Comment #21 - Posted by: Stephen M/26/5'8.5"/140 at November 21, 2009 6:37 PM

6 rounds + 13 burpees. Squats weren't as bad as you'd think but I am not great at the burps.

5'7" 165 26/m

Comment #22 - Posted by: matt at November 21, 2009 6:46 PM

Enjoyed seeing the vid of Mikko and hearing what he had to say. What a contrast to the one from a couple of days ago with the guy from CF Copenhagen. What a tool! Please show more of these with athletes who have some class and intelligence. And humility.

Comment #23 - Posted by: Suzanne at November 21, 2009 6:58 PM

I think the Crossfit Community is...AWESOME.

Good luck to all as you endeavour to Smash the WOD.

Comment #24 - Posted by: B 40 at November 21, 2009 6:58 PM

#21 Thanks for speaking up for us newbies, I am on day 5 of crossfit and it is great. I am a bigger guy and I noticed that most on here are of average to smaller size, just wondering what body weight most started at? It's always motivating to hear success stories. Thanks.

Comment #25 - Posted by: Johnny P M/35/5"11/270ish at November 21, 2009 7:07 PM

Sorry, that was for #23, kronick

Comment #26 - Posted by: Johnny P at November 21, 2009 7:12 PM

Cutest picture EVER!!!

Comment #27 - Posted by: Sooz 22/5'6''/115 at November 21, 2009 7:24 PM

#27 i am not an expert but i would say to start it should be half of what ur 1 RM on back squat is . I polled a few friends and they agreed that should be a starting point for beginers. And as you go scale it , not because it is hard but when all effort is given and form just cant be maintained. Now with intensity there is a margin of ill form , small though.

Comment #28 - Posted by: kronick at November 21, 2009 7:28 PM

#21
Most are willing to help. The ones that make jerked off comments are usually no one to be concerned about. If you didnt already check FAQs. Or just email me direct and I would love to help you on your new venture.
Good luck brother.

Comment #29 - Posted by: Steven@CrossFitAffliction at November 21, 2009 7:28 PM

Because we have not done pull-ups in at least a day, I think I will do burpee pull-ups...

Comment #30 - Posted by: Tom in OKC at November 21, 2009 7:31 PM

4 rds

Comment #31 - Posted by: lucien at November 21, 2009 7:50 PM

#31, I'm sorry, I should've rephrased that question, how much did most weigh when starting crossfit? As in weight loss. Thanks though, appreciate it.

Comment #32 - Posted by: Johnny P at November 21, 2009 7:53 PM

#21
I started on Jan 6, 2009 at 250lbs. Eat right (zone 17 blocks for me), leave nothing in the tank when you work out, and trust this community to guide you toward your goals. I Joined Crossfit Proper and have never looked back.

It is life changing

Comment #33 - Posted by: Scott L 38 5'-10" 194lb at November 21, 2009 8:08 PM

comment was to 27 not 21

Comment #34 - Posted by: Scott L 38 5'-10" 194lb at November 21, 2009 8:09 PM

m/40/6'4"/245
HSPU/400m/Pull-ups (21-15-9)
12:10 (HSPU w/feet on bar; assisted pull-ups)

I'm not sure about most, but you're not the only big guy. I still haven't advanced to the point where I can do a strict pull-up or HSPU, but I'm following the recommended progressions and getting stronger. I've been doing CF for about four months and my weight hasn't changed a lot, but body fat % is going down. My suggestion is to put the scale away, track your workouts to chart your gains over time, and use the mirror as your measure for success. If you stick with CF and eat the right things then the weight will take care of itself.

Comment #35 - Posted by: tony at November 21, 2009 8:20 PM

I miss the workout this morning from yesterday :( got off very late from work last night, rested this morning instead. the back of the legs still too sore from deadlifts and burpees from the deadlift day. it is sunday here already, thinking wether doing this WOD or the one from yesterday tomorow morning. Have a nice day everyone. for all the new guys I would look into the BRAND X scaled workout, it is at the start here of the main page.

Santi

Comment #36 - Posted by: Santi at November 21, 2009 8:24 PM

#42 could not be more right... This man speaks the truth . I 3.5 yrs ago was 240 went down to 152 and now desperatly trying to stay at 170 and not loose weight. Put the scale away and track your progress. Three things you need is
1. workout, CF
2. eat right
3. rest,recovery SLEEP

Comment #37 - Posted by: kronick at November 21, 2009 8:26 PM

Anyone notice the picture of the day? That kid rocks. That is what our youth needs , what that kid has got,drive ,dedication and the will to over come obsticals. We can all take note. HUA

Comment #38 - Posted by: kronick at November 21, 2009 8:31 PM

Phil #19

I'm sure everyone has to agree that Mikko Salo seems like a really nice guy based on the videos.

I got to see it firsthand at the Games, when Tommy Hackenbruck crossed the finish line with his last walking lunge of the chipper Mikko went over and held up Tommy's hand and lead him in front of the crowd for a short distance.

That really struck me a gesture of respect for a fellow competitor.

Comment #39 - Posted by: Disc golfer at November 21, 2009 8:32 PM

Thanks everyone for your help, I'm hooked.

Comment #40 - Posted by: Johnny P at November 21, 2009 8:33 PM

This workout is going to be a killer. Can't wait!

Comment #41 - Posted by: Seaners B at November 21, 2009 8:36 PM

subbed/scaled: front squat @ 50kg (63% BW)

5 rounds + 15 Burpees

No squat rack/stands hence the sub. Low squat strength, hence the scale.

Comment #42 - Posted by: Ben in Xiamen at November 21, 2009 9:08 PM

well...as predicted, that was deeply unpleasant.

did this today in 40 degree heat (104F) after a big night last night

25 burpees with 6 inch minimum jump
squats at 85kg

4 rounds and 15 burpees.

On my best day, I think I could get close to 6. Anyone scoring 8 is a died in the wool firebreather.

This WOD is crying out for a strong, small framed guy like Chris Spealler. Speal, if you're reading this...go for 10 baby!

Comment #43 - Posted by: nick in sydney m/38/6ft/183 at November 21, 2009 9:51 PM

currently refuelling the Australian way, with a few cold ones.

Rest day tomorrow. Ahhhh

Comment #44 - Posted by: nick in sydney m/38/6ft/183 at November 21, 2009 9:52 PM

4 rds + 10 burpees

Comment #45 - Posted by: kylec at November 22, 2009 12:08 AM

Started crossfit about 4 weeks ago and I am absolutley addicted to it. I never felt better in my life.

Comment #46 - Posted by: Seaners B at November 22, 2009 1:30 AM

does everyone do a full push up when doing burpees
i see a lot of different burpees online...

Comment #47 - Posted by: luke Pettigrew m34/5,10/150 at November 22, 2009 2:05 AM

hey todd matheson #47,#48

well first freedom of speech comes to mind, second it is like using facial express in face to face conversation. When we type on line how do i know if you are excited or upset, i cant just in the words , but if i use certain lines it shows my ellation. I give an example : It went well, oh yeah good wod (just sounds normal) or It went WELL, OH YEAH!!!! good WOD. See how even the cap letters make it seem more excited . Now just add little catch phrases and the post describes form the crossfitter feels. What is today of people getting on and either bad mouthing newbies, CF, or the way some talk on line . Like I told the last guy. I am in the military and I defend your right for the freedom of choice if you dont like this forum or the people on here then dont log on , we are a great community of CFers who should only support each other not talk ill of one another. Too bad there is not a way to block out you no sayers we dont need YOU!!3-2-1...GO

Comment #48 - Posted by: kronick at November 22, 2009 4:57 AM

As Rx'd

4 rounds and the burpees on the 5th

Comment #49 - Posted by: Caddy M/38/6'1'/90kg at November 22, 2009 5:09 AM

5 rds 170lbs back squat at Rx'd

This is one of the hardest WOD's I have done since starting CF 9 months ago. But my recovery time is so much faster!! I am amazed at 42 how fit I am!! I feel like I did when I was a young soldier.

CROSSFIT WORKS, TRY IT AND REALISE IT!!!!

Comment #50 - Posted by: Marty 42/5'10"/170lbs/Kandahar at November 22, 2009 5:15 AM

Just started doing the WODs a week ago (Angie, Fran, Elizabeth..), this one was the worst thus far..

Comment #51 - Posted by: Rookie at November 22, 2009 5:43 AM

wow talk about a brutal day 2 on CF thanks for the wake up call. I am NOT strong....
m/32/6'1"/280
puppy
CFWU
burpees 5,5,5,
.5 BW back squats (140lbs) 10

Burpees 3,3,3,3,3,
.5 BW back squats (140lbs) 10

started third round and experienced complete failure. that is a first for me but I guess that is why I started this program in the first place.

two rounds in 7:51 spent the other 4:09 lying on the floor trying to catch my breath.

Comment #52 - Posted by: bigchip at November 22, 2009 5:48 AM

m/44/185

5 rounds + 5 burpees

Comment #53 - Posted by: cosmo at November 22, 2009 5:56 AM

m/29/6'1"/78kg (around 175lb)

Second day of CF and I think somebody out there is trying to kill me!! Just about got through it without bringing up breakfast.

3 rounds (just)
Burpees as rx'd, Squats with 1/3 bodyweight(training at home today).

Comment #54 - Posted by: pricey at November 22, 2009 5:57 AM

As Rx'd

5 rds + 10 burps

Comment #55 - Posted by: Kasab at November 22, 2009 6:05 AM

25 burpees
15 95lbs back squat
6 rounds+11 burpees
thrashed!!!!!

Comment #56 - Posted by: JD/M/24/155/66" at November 22, 2009 6:16 AM

Sounds like a brutal WOD. I appreciate that you guys are always looking for ways to change it up. Anything with burpees [sucks], haha. Can't wait to knock this one out, although I don't see the number of rounds being too high.

Comment #57 - Posted by: mike m/34/5'10"/180lbs at November 22, 2009 6:17 AM

Sunday Funday!

Comment #58 - Posted by: herrmabh at November 22, 2009 6:27 AM

3 + 25 burpees and 2 squats

Comment #59 - Posted by: gs at November 22, 2009 6:36 AM

3+25+2@1:28+3:22,2:12+3:30,2:33+3:28,2:18+1:01

Comment #60 - Posted by: gs at November 22, 2009 6:45 AM

Modified w/ duffel bag ~50lbs 7 Rds

Jamz - duffel bag ~40lbs 6 rds

Comment #61 - Posted by: thetimmy at November 22, 2009 6:52 AM

bw 165

4 rounds + 25 burpees & 5 squats

Comment #62 - Posted by: paulw at November 22, 2009 7:06 AM

4 rounds + 3 squats

Comment #63 - Posted by: Adam 43/6'2"/190 at November 22, 2009 7:12 AM

M/34/165
5 rounds + 25 burpees

Comment #64 - Posted by: J. Galt at November 22, 2009 7:28 AM

Wow, what a gasser today, 3rds + 11 squats, 195#.
I was readinf a few posts prior to WOD and really wanted to get to 4 rds...well until next time bastard work out!!!

Comment #65 - Posted by: 37/195/5'3" at November 22, 2009 7:32 AM

anyone else see Loren Cordain on CBA Sunday morning? It was a short blurb of a story about the Paleo diet, sandwiched between the mexican hot dog story, the mini-hamburger, the "comfort food" mac and cheese special, and the "pie for life" program where you get a pie every week as long as you "live," but there's a surcharge if you DON'T get ice cream with the pie. The pie is cooked by a clinically obese man who can hardly walk with obvious metabolic issues.

oh, and the episode started off with "americans who have too little to eat."

wow.

later,
b
m/33/5'8-1/2"/166

Comment #66 - Posted by: brian p at November 22, 2009 7:33 AM

FML I'll always remember this birthday... guess I'll shoot for five rounds

Comment #67 - Posted by: Zach m/24/ 5'9'/ 175lbs at November 22, 2009 7:43 AM

M/26/140/5'11"

3 rounds + burpees + 10 BS

Comment #68 - Posted by: Jon at November 22, 2009 7:58 AM

toughie

3 rounds + 15 burpees
scaled to 185lb (~75% of body weight)

Comment #69 - Posted by: jeglit (m/37/6'4"/220) at November 22, 2009 8:01 AM

Going to hit this WOD hard, right now!

Comment #70 - Posted by: bo_D at November 22, 2009 8:04 AM

20:15

3 rounds

95 lbs back squats

Comment #71 - Posted by: beemer (f/38/5'4"/130) at November 22, 2009 8:05 AM

M/28/230/6'0"

as rx'd with 230 back squat

4 rounds + 25 burpees

Comment #72 - Posted by: Maruf at November 22, 2009 8:06 AM

5 rounds Rx'd
+ 1 partial :
25 burpees
10 squats which makes 5.83 total

Comment #73 - Posted by: christian bull at November 22, 2009 8:06 AM

Funny, I was thinking about doing burpees today even if they hadn't been in the WOD!

6 rounds + 9 burpees

Comment #74 - Posted by: Carri f/41/120/5'0 at November 22, 2009 8:24 AM

M/35/6'/190

5rds +25 burpees

first time for this WOD
completely underestimated how hard this was. expected to do 10 to 12 rds

education by exposure
LOVE IT! !!!!!

Comment #75 - Posted by: perrismac at November 22, 2009 8:27 AM

my 2nd day of crossfit. needless to say this was very pleasurable! haha

M/20/175

4 rounds + 25 burpees

Comment #76 - Posted by: Ryan G at November 22, 2009 8:33 AM

Had to sub to a home workout today... switched out my back squats for 4 alternating TGU's with a #50 dumbbell... the burpees were killer. Exactly 5 rounds.

Comment #77 - Posted by: Michael/M/31/6'0"/175 at November 22, 2009 8:37 AM

tried gymnastics warmup inter
5 rnds
hspu x 5
frog 10 secs

wod as rx'd
185 lbs
4 rnds
dear heaven.

Comment #78 - Posted by: s2 at November 22, 2009 8:38 AM

3 rounds
Minor sub - I back squatted 245 and I weigh 255.

Comment #79 - Posted by: Linwood Wright at November 22, 2009 8:45 AM

200lb back squat.
3 rounds
not feelin it this morning

Comment #80 - Posted by: BrooksT/M/6'2"/198 at November 22, 2009 8:47 AM

God says not to do work on the Sabbath. I should have listened. Gah, brutal.

135 lb squats.

4 rounds in 20:24.

Comment #81 - Posted by: brett_from_wylie at November 22, 2009 8:58 AM

25/m/175

as rx'd 175# BS

6 rounds exact

Comment #82 - Posted by: NickR at November 22, 2009 9:08 AM

6 rnds + 25 Burpees

Comment #83 - Posted by: Rich G 43/5'7"/180 at November 22, 2009 9:36 AM

34/F/5'10"/160

As Rx'd
160# squats

5 rounds even

Sucks being heavy with these kind of WODs!

Comment #84 - Posted by: Laura DeMarco - CrossFit Rx at November 22, 2009 9:53 AM

f/40/170/5'11"

subbed 95# front squats
burpees without pushup but with 6" jump

4 rounds 12 burpees

eewww. Felt kind of queasy after that.

Nice to be back at it after 2.5 weeks off dealing with the flu. Lungs still feel compromised but that will get better soon enough.

Comment #85 - Posted by: JuliePlatt at November 22, 2009 9:54 AM

4 rounds, 10 burpees@ 175lbs. Jeebus. I almost met up with pukey.

Comment #86 - Posted by: Keenan at November 22, 2009 10:03 AM

3 rds cfwu

as rx'd 155# back squat

4 rounds + 25 burpees + 6 squats

finished 5 rds in 21:10

Comment #87 - Posted by: NUcf m/23/5'7"/155 at November 22, 2009 10:09 AM

That was brutal. I weight 122lb so I rounded up to 125.
5 rounds plus 4 burpees RX

Comment #88 - Posted by: Gillian Gallego at November 22, 2009 10:15 AM

4 rounds + 13 burpees

Comment #89 - Posted by: Nicholas at November 22, 2009 10:15 AM

4 rounds 15 burpees

Comment #90 - Posted by: Charbs 23/190/m at November 22, 2009 10:16 AM

Heel spur acting up, did a 100 Power push ups with 60lb resistance
Speaking of "Burpees" they where doing Burpees on Stargate Universe the other night

Comment #91 - Posted by: Pete In Sun In City at November 22, 2009 10:24 AM

m/41/200
as rx'd 5+2

Comment #92 - Posted by: brent colson at November 22, 2009 10:24 AM

4 Rnds + 14 Burpees
Rested 1 minute and completed 5th round

Comment #93 - Posted by: Alan M/44/180/5'9" at November 22, 2009 10:27 AM

m/47/6'3/217

Just a nasty workout for tall heavy guys. Scaled to Pack: 2 rounds in 15 minutes, 75% body weight back squats (165#). I didn't want any part of a 3rd round and two hours later my legs are toast.

Burpees suck!!!

Comment #94 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 22, 2009 10:37 AM

recently new to crossfit. This was the hardest so far,seemed like my lungs could not get enough air and my heart had turned into the little alien critter and was trying to pulverise my ribs from the inside !! Started off RX but after two had to scale down BS from 80k 100% body weight down to 60 k and the burpees down from 25 after two to 15.
Managed 2 rx rounds and two scaled and 4 burpees.

Am resoved not scale next time me and this bad boy meet again. Crossfit is fantastic !!!

Comment #95 - Posted by: Des Newell at November 22, 2009 10:40 AM

scaled to pack(115lb back squat x 15)
3 rounds 25 burpees 7 bs

Comment #96 - Posted by: luke Pettigrew m34/5,10/150 at November 22, 2009 10:40 AM

Carole
F/51/5'6"/130
5 rounds + 16 burpees, with 95#.

Kevin
M/50/5'11"/170
4 rounds + 12 burpees, with 135#

With roughly the same percentage of our body weights on the squats, Carole crushed me. She did all squats unbroken, I wasn't close.

Comment #97 - Posted by: Kevin C. at November 22, 2009 10:41 AM

M/29/152lbs/66"

4 rounds. this one was rough!

Comment #98 - Posted by: Mike at November 22, 2009 10:42 AM

25/m/6'1"/170

As RX'd (175#, slightly above bodyweight, on bar).

4 rounds + 25 burpees + 7 squats. Finished off the fifth round in a total of 20:48.

Comment #99 - Posted by: Ian C at November 22, 2009 10:43 AM

As RX'd 5 rounds and 25 burpees completed. Tough, very nice

Comment #100 - Posted by: Tim H. 23/5'10"/170 at November 22, 2009 10:49 AM

M/46/150

6 rounds
+ 25
+ 10 squats

(7 rounds in 20:30)

Looked for Pukie - couldn't find him.

Comment #101 - Posted by: bo_D at November 22, 2009 11:03 AM

M/46/150

6 rounds
+ 25 burpees
+ 10 squats

(7 rounds in 20:30)

Looked for Pukie - couldn't find him.

Comment #102 - Posted by: bo_D at November 22, 2009 11:04 AM

Sunday musings (ideas compliments of Lovely Daughter)...

1) The semi-colon is the black sheep of the punctuation family.

2) Boondock Saints. I watched this movie again last night, this time in the company of Lovely Daughter. She recited the lines along with the characters through the entire movie.

I'm not sure exactly what to make of this.

3) Robert Frost. There are, according to Lovely Daughter, two ways that one could/should read the poetry of Frost: on the surface (a tree is just a tree), or deep below the surface (a tree represents...). "The Road Less Taken" (quoted by yours truly in his grad school yearbook along with Lao Tse) is perhaps the most obvious example of a poem that lends itself to this approach. This is why it is at once the most famous of Frost's works, and at the same time it is the gateway to learning how to read him.

Again, Lovely Daughter: "If you don't get it with 'The Road Less Taken' then all of Frost's poetry is just pretty words that rhyme."

I like that; the Crossfit equivalent might be "Fran": if you don't get how and why it's THESE particular movements in combination are done over this particular time interval, Crossfit is just exercises thrown together done really fast.

Who knew Lovely Daughter understood so much about Crossfit?!

4) Existentialism. Lovely Daughter defines existentialism as such: existence precedes essence; essence is created by man and man alone. This definition led to a very deep conversation about faith, one that included Mrs. Bingo.

I wrote about faith extensively elsewhere http://skyvisioncenters.com/blog/?p=98. My understanding of existentialism is quite a bit darker than Lovely Daughter's, seeing as it came from the study of Sartre, Camus, Becket et al. The existentialist of my learning views each day on this earth as comprising nothing but pain. Each day brings a simple question, to withstand the pain or end it. Rather bleak, and rather bereft of any faith whatsoever.

Lovely Daughter's existentialist is a much more hopeful creature, one who can have faith of some sort. This existentialist would live quite comfortably with the type of faith that Mrs. Bingo has quietly espoused for many years. It's a faith that believes in an innate goodness. One that seeks a tie-in with the essential cooperative balance of our planet, not unlike that which was/is practiced by the original settlers of North America. It's a faith that leaves room for the possibility of an all-knowing, all-seeing deity, even a creator. But it's a faith that does not require one, either.

I am basically a caricature of a lapsed C@tholic, no longer terribly faithful to the church of my youth, but still holding on to some of its faith. At some point, whether you are looking infinitely into the future or attempting to look back to the beginning of time, without faith of some sort those explorations are a "Straight Trip to Madness."

Or, as Woody Allen once said, "I don't believe in an afterlife. But just in case, I'm bringing along a change of underwear."

I'll see you next week...

Comment #103 - Posted by: bingo at November 22, 2009 11:06 AM

rx'd 4 rounds +8burpees

Comment #104 - Posted by: Scott B 36 5'10" 192lb at November 22, 2009 11:22 AM

really tough

5 rds

m/15/5'4/ 120

Comment #105 - Posted by: jake at November 22, 2009 11:27 AM

Not looking forward to this one... I weight almost 300 lbs.....Here we go.

Comment #106 - Posted by: Eric at November 22, 2009 11:32 AM

That was some major stuff - who would have thought it would have been that hard to do a workout that has only 2 exercises!


I am overweight and new to CrossFit.

I did 5 rounds of modified burpees and 205lb squats 15 reps, though i had to take a breather midway through. I managed to finish.

Comment #107 - Posted by: Adam at November 22, 2009 11:35 AM

best of luck eric

Comment #108 - Posted by: stopher at November 22, 2009 11:35 AM

34 yom 220 bwt

wod as rx'd
Amrap in 20 of:
burpees
back squat w/ 225lbs
3 rounds +25 burpees +10 squats

Comment #109 - Posted by: brian t at November 22, 2009 11:38 AM

Nice work, Leon with the tires.
As RX'd - 3 rounds plus 21 burpees

Comment #110 - Posted by: Stephen M/26/5'8.5"/140 at November 22, 2009 11:38 AM

Love the creativity of the last couple WODs! I am in my rest phase so today was just run 5k easy, 100 pushups, 100 situps, who cares about time. Tomorrow I guess I have a choice to make!

Comment #111 - Posted by: Kamper-at-home m/45/74"/200 at November 22, 2009 11:55 AM

CFWU x3

3 rounds + 7 squats
185#

I had to reverse the order (squats then burpees) so I could work out with a buddy.

Comment #112 - Posted by: Matthew at November 22, 2009 11:56 AM

5 rounds + 9 burpees
bodyweight 185ish

Comment #113 - Posted by: Tyler Scott at November 22, 2009 12:06 PM

As Rx'd
3 Rounds 185# squats plus 21 burpees. Again disappointed. Wanted 5 full rounds. This was brutal. Haven't seen pukie yet but I am sure he will show up some day soon. Only my 6th workout with CF.

Comment #114 - Posted by: John VanWey at November 22, 2009 12:14 PM

3 rounds + burpees
I did 155 for the first set of squats, then I had to scale to 135 b/c of my right knee. It is painful to do squats. I need to rehabilitate it.

Comment #115 - Posted by: magnus 24/5'8"/155 at November 22, 2009 12:15 PM

CG E-City CrossFit
Leary(m/44/5'11/200)
4 rounds + 10 Burpees
Used 205 for squats.
A killer for sure!

Comment #116 - Posted by: Dan Leary at November 22, 2009 12:15 PM

M/18/165/5'7"

Started a "lean-out" diet yesterday, so I'm glad I did okay on this WOD. As Rx'd: 4 rounds, 25 Burpees. Broke the squats into sets of five. lol finished the last burpee just before 20 minutes hit.

Comment #117 - Posted by: CrossFit Junkie at November 22, 2009 12:27 PM

27/f/5'2/130#

breakfast: run 5 miles = 37 mins

@ VCF
warm-up of kb sdlhp, virtual shoveling, jumprope, run n ball slam, and a lil rowing
WOD:
10 x pull-up
20 x push-up
30 x kb sdlhp (1 pood)
200m run
10 x ball slam
20 x burpee
30 x sit-up
200m run
15 x snatch (45# bb)
30 x walking lunge steps
200m run
15 x k2e
30 x box jump
time = 10:48

Round 2:
long warm-up....
as a team of 2, each athlete completes 21-15-9- of both
A) pull-ups & deck squat pistols
B) superman squats & handstand kick-ups
dash marks represent a 400m run. so "Bobby" does 21 reps of the A) exercises and "Anna" does 21 of B). when both are done they run 400m together. then Anna does 21 of A) and Bobby does 21 of B) and then they run 400m together. next Bobby does 15 of A) and Anna does 15 of B)....etc
clever and Lee; time = 24:13

WOD: today's mainsite.... with a few extra burpees
amrap in 20 mins of:
29 x burpee (in honor of coach Becca's bday!)
15 x bodyweight back squat (used partner's weight of 135)
clever = 6 rounds

Comment #118 - Posted by: cleverhandz at November 22, 2009 12:52 PM

3 rounds + 25 burpees

185# back squats.

darn. goal was 4 rounds.

Pretty intense wod. Thanks folks! Looking forward to rest day.

Comment #119 - Posted by: Ronnieboy at November 22, 2009 12:53 PM

4 rounds 5 burpees.

My legs need this kind of work.

rd1 2:06/2:17
rd2 2:32/2:27
rd3 2:41/2:43
rd4 2:29/2:31

Squats broke 10/5, burpees done chest to deck, no flopping, and hopped up to heels.

Comment #120 - Posted by: Jim D. 49 yom 165# at November 22, 2009 1:02 PM

Bad day - tired out. Didn't quite finish two rounds.

Comment #121 - Posted by: Mike Gray 37/6'/180 - Zürich Switzerland at November 22, 2009 1:06 PM

m/44/185/6'3

As Rx'd 5 rds 13 burps

Son just started x-fit today

m/15/220/5'11

135# squat sub: 3 rds 8 burps

Comment #122 - Posted by: morrowesq at November 22, 2009 1:09 PM

Squats have been a weakness since I had my hernia operation.

3 rnds + 19 burpees

Comment #123 - Posted by: Crow at November 22, 2009 1:12 PM

m/30/220

4 rds x 10 Burpees

Comment #124 - Posted by: Matthew at November 22, 2009 1:21 PM

Day 6 of crossfit, did the squats unweighted, made it through 2 rounds + 20 burpees. This WOD was the most intense yet. What's in store for tomorrow?

Comment #125 - Posted by: Johnny P M/35/5"11/270 at November 22, 2009 1:23 PM

weight scaled to 53kg from 73kg

5 rounds and 2 burprees

Comment #126 - Posted by: Jack - CF Wyre Forest 22/M/164/5'10 at November 22, 2009 1:23 PM

I don't know if it was the cheat meal yesterday or being tired but today sucked for working out. I had to scale down to 135 and still only got 4 full rounds and 25 burpees.

Comment #127 - Posted by: Another Todd at November 22, 2009 1:25 PM

M/17/140

5 Rounds + 1 Burpee!
got it in at 19:58 haha tough wod.

Comment #128 - Posted by: Christian_Proper at November 22, 2009 1:26 PM

3 rds plus 10 burpees. wanted to get to 4 but knees were killing me like usual. looking forward to the rest day tom

Comment #129 - Posted by: John Fitzsimons at November 22, 2009 1:30 PM

m/178cm/87kg/33y
as rx'd
5 rds + 10 burpees

Comment #130 - Posted by: gepeto at November 22, 2009 1:42 PM

4 Rounds 4 Burp's .. Got to love Burpess !!!!

Comment #131 - Posted by: Dave M/ 51 / 5-9 / 185 at November 22, 2009 1:43 PM

by by, legs....

Comment #132 - Posted by: hunterk2 at November 22, 2009 1:46 PM

Had to tweak this to keep on the right path to recovery.

15 plank walks using "aerobic step bench"
15 plank-jump to squat-jump to vertical~and was able to get arms over head :)

Shoulder not able to get into back squat position~subbed 65# front squats. 15 reps

6 rounds+4 plank walks

Comment #133 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 22, 2009 1:51 PM

M/23/160/5'7"

As Rx'd

4 Rounds + 11 burpees

Comment #134 - Posted by: Focker at November 22, 2009 1:51 PM

rx'd
225# bs

3 rds

made up after dls, had nothing in the tank

Comment #135 - Posted by: controlfreak at November 22, 2009 1:51 PM

Beltless below parallel back squats:

185/200/210 each for one set of 5 reps, three sets total. Easy sets!

3x8 135# hip bridges
3x10 double red band hip extensions

WOD:

5 rounds + 13 burpees.

Burpees with pushup and overhead clap. Jumped laterally over a sandbag to ensure I was still jumping off the ground, not just heel raising. 115# below parallel back squats.

Comment #136 - Posted by: Kelly Moore 46/F/5'/114# at November 22, 2009 2:03 PM

Did HSPU/wt. PU/Run WOD, details there. 13:39

Hey...Hi Kelly! Nice to "see" you.

Comment #137 - Posted by: bingo at November 22, 2009 2:09 PM

23/M/164.4

CFWUx3

Subbed 135#

4 rounds even.

Jeff, you always forget to pace yourself at Crossfit metcon stuff. PACE YOURSELF! You'll get more rounds in!

Also, do fewer dips in the warm up, as this many dips/PUs tweaks your shoulders.

Comment #138 - Posted by: Jeff A at November 22, 2009 2:10 PM

M/42/5'11"/175

175# BS

3 rounds plus 8 burpees

Comment #139 - Posted by: nutfam at November 22, 2009 2:10 PM

as rx'd

4 rounds 17 burpees

Comment #140 - Posted by: jonEl M/38/5'9"/178 at November 22, 2009 2:12 PM

I hope this doesn't get blocked out. Worth a read. Mandating Health?

http://apnews.myway.com/article/20091120/D9C3GV502.html

I especially like how there may be a way out from the Americans With Disabilities act. Working out is too dangerous?? HAHAHAHAHAHAHAHAHA!!!!!!

Comment #141 - Posted by: Phil T at November 22, 2009 2:27 PM

39/m/190
as rx'd
4 rounds + 12 burpees

one would think after over 5 years of RELIGIOUSLY folowing CrossFit, that one would not expect to attain such high goals set for oneself...especially after over 5 years of expecting to acheive the high goals that such a person would set for themselves when a WOD is set before them...

The moral of this story is continue to set those high goals, expect to achieve those high goals, and never be disappointed if you fall short of those goals. CrossFit is not a means to an end, it is the beginning of self-imposed, self-challenging, expectation and belief that you can win the battle with you!

Comment #142 - Posted by: JackM at November 22, 2009 2:30 PM

M/25/152#/5'7"

Did 155# Back Squat

As Rx'd

4 rounds even

Comment #143 - Posted by: Ransom at November 22, 2009 2:37 PM

4 RNDS

3rd rnd scaledto 185

4TH 135

Comment #144 - Posted by: Paul A at November 22, 2009 2:39 PM

M/23/6'0"/155

5 rounds even

those burpees stink...but I feel great now! Great workout!

Comment #145 - Posted by: Tyler at November 22, 2009 2:40 PM

as rx'd

5 rounds even, 165 on the bar

Comment #146 - Posted by: adam (m/23/5'9"/162) at November 22, 2009 2:52 PM

M/27/67"/175

As RX'd
6 Rounds exact with #175

Comment #147 - Posted by: Carlos Cinco TM 223 at November 22, 2009 2:53 PM

core-syn warmup
20 pullups

WOD 5 rounds @ 70#

weak performance.

Comment #148 - Posted by: J514 at November 22, 2009 2:57 PM

F/27/5'3"/115

4 rounds in 18:28 Rx
i did BS then burpees by accident...either way it was tough. I don't like doing partial rounds so i always stop at a whole number when its close to the end...LOL. but 4 was my goal. Who doesn't love burpees??? Now off to do cardio...

Comment #149 - Posted by: Natalie at November 22, 2009 2:57 PM

3 rounds in 10 min. buttercup.

Comment #150 - Posted by: Scott M/47/5'10"/186 at November 22, 2009 3:01 PM

scaled to 155 lbs body weight 182. 4 rounds

Comment #151 - Posted by: Ian Wheelis at November 22, 2009 3:15 PM

4 rds. at the buzzer
As rx'd

Avg HR 174, peak 186; felt like I was going to bust the whole time.

It is so inspirational to see all the over-40 Crossfitters gutting it out on the main page WOD, day in and day out! Marty, Cosmo, Adam, Carri, Rich G, Julie Pratt, Alan M, brent, phil g, Carole & Kevin, bo_D, Kamper, Jim D, morrowesq, Dave M, Kelly Moore, bingo (great musings!), and nutfam. Wow, 50 really IS the new 30! Thanks to Benny1 for opening my eyes to this.

Comment #152 - Posted by: mas 52/M/150 at November 22, 2009 3:16 PM

M/30/5'10/189

Back Squat 190lbs

4 rds + 20 burpees.

it was painful throughout and was therefore fantastic. bust it.

Comment #153 - Posted by: propergandist at November 22, 2009 3:18 PM

did it backwards.. squats first.. dunno if that matters

3 rounds + 5 squats

squats 135#

27/m/220/6'4

Comment #154 - Posted by: Ambro at November 22, 2009 3:21 PM

4 Rounds


Comment #155 - Posted by: Hari at November 22, 2009 3:25 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 1,1,2,1,1,1,1,2
Back squat 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2.

As rx’d: 2 rounds + 25 burpees, 7 squats
Foam roll after

Comment #156 - Posted by: Sesoku at November 22, 2009 3:28 PM

As rx'd

bwt: 170lbs

3 rounds + 15 bwt squats

stupid wod ( my weakness )!

Comment #157 - Posted by: Cory at November 22, 2009 3:37 PM

As Rx's

BTW: 150lbs.

4+25
Great WOD!

Comment #158 - Posted by: krista colson at November 22, 2009 3:45 PM

as rx'd

30/m/245lbs

3 full rds + 25 burp/3 bk sqts

Comment #159 - Posted by: Thunder at November 22, 2009 3:47 PM

4 rounds
135lb back squat

Burpees really fatigue the legs, then the squats finish it off

Comment #160 - Posted by: BPemberton at November 22, 2009 3:59 PM

it seems like people are afraid to do this workout...

very un-crossfit like

Comment #161 - Posted by: John at November 22, 2009 4:08 PM

M/6'4/220/21

3 rounds +19 Burpees. Guys in the gym were pushing me like crazy. Almost yakked.

Comment #162 - Posted by: Tom Lobach at November 22, 2009 4:14 PM

m/42/168/6'

sq = 170#: 3 rds & 20 burps

Comment #163 - Posted by: P&M at November 22, 2009 4:17 PM

M/6'4/220/21

25 Burpees
15 1/2 BW Squats

3 rounds + 19 Burpees. Guys in the gym were pushing me like crazy. Almost yakked.

Comment #164 - Posted by: Tom Lobach at November 22, 2009 4:19 PM

M/24/5'9"/175

As Rx'd

5 Rounds even

Comment #165 - Posted by: Damian at November 22, 2009 4:22 PM

M/40/185

3 rounds + 25 burpees

I dropped the weight to 155 part way through the last set of squats when I felt a twinge in my lower back. The rest of the set was slow but uneventful.

So much room for improvement.

More better faster

Comment #166 - Posted by: Marty at November 22, 2009 4:25 PM

Bingo, Nice. Faith, along with redemption are two of my favorite subjects.

Comment #167 - Posted by: Playoff Beard at November 22, 2009 4:42 PM

W/U: 17 ROM exercises; CFWU (OHS, GHDSU, hip ext, strict pull-ups, strict bar dips), 1x10.

Complete AMRAM in 20 min: burpees, 15x; 170# back squats, 15x.

Rnds: 6 + 8 burpees.

C/D: 17 ROM exercises; TWG Abs Conditioning, 1x5.

Burpee jumps to target 2-inches above reach; back squats to below parallel.

Misread the WOD and did 15 burpees per rnd instead of 25. Could have hit 7 rnds, if I had paced a little better.

Comment #168 - Posted by: rjf (Since 07-20-07. WOD no. 643) at November 22, 2009 4:46 PM

27/m/5'7/210#

25 Burpees
15 Back squats at 205#

4 rounds as rx'd + 25 burpees

That was amazingly painful throughout...

Comment #169 - Posted by: wes at November 22, 2009 4:52 PM

4 rounds + 10 burpees

used 205 on the bar

Comment #170 - Posted by: Anthony/Worm M/5'11"/37/200 at November 22, 2009 4:52 PM

M/29/6'4"/205

Rx'd

Squat @ 205

3 rounds + 18 burpees

Comment #171 - Posted by: Brian Panther_CrossFit at November 22, 2009 4:55 PM

Thrusters
5x5, 150, 160, 170, 180, 185
Front squats
215x5, 10 burpees on 20 seconds
205x5 10 in 20 seconds
195x5 10 in 20 seconds
185x5 10 in 20 seconds
175x5 10 in 20 seconds

Comment #172 - Posted by: ehayes at November 22, 2009 4:56 PM

4 rounds 5 burpees as rx'd.

Comment #173 - Posted by: Dkozak 140lbs;19yo;5"7 at November 22, 2009 4:58 PM

M/63/195-Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
3 Rounds

Comment #174 - Posted by: peejay2 at November 22, 2009 4:58 PM

Well I've been hitting it hard over the past couple of weeks and I have to say that the hurt is addictive! I have been looking for a workout schedule for over the winter to gain back strength after a season of racing mountain bikes. All the high intensity cardio really strips your upper body muscle mass. Luckily not terrible with all the abuse that mountain biking throws at you.

Anyways thanks to all those responsible for dishing out the pain. Definitely one of the most positive internet based workout communities. I can't say enough how awesome these workouts are.

Burpee's are officially my new favorite! My first "Fran" and the other couple of ladies really rocked my world, but this workout had me laying on the ground for a solid 5-7 minutes afterwards (and inbetween rounds quite honestly.)

WOD:
Scaled to 85lbs (no squat rack) Cleaned weight to start each set of back squats.

4 rounds + 21 Burpees.

Comment #175 - Posted by: Aaron R. at November 22, 2009 5:03 PM

m/40/170/5'10"

35 lb KB and Pushups (3 rounds 1 minute rest between rounds)

27:07 (7:58/8:24/8:43)

20 Single Arm Swing
20 Pushups
20 Snatch
20 Pushups
20 Circular Clean
20 Pushups
20 Cleans
20 Pushups
20 Clean and Press
20 Pushups

Comment #176 - Posted by: gregorioz at November 22, 2009 5:03 PM

M/48/6'3"/195

scaled back squats to 160 lbs. left knee was hurting today.

3 rounds +13 burpees....fun wod!

Comment #177 - Posted by: JimL at November 22, 2009 5:05 PM

25 Burpees
95lb Back Squat

4 rounds and 25 burpees...oddly i didn't find the burpees to be the worst things today...

F/34/110/5'

Comment #178 - Posted by: N.Nikita at November 22, 2009 5:09 PM

I am curious about the 20 minute work outs. Can anyone explain the logic / science behind the 2o minutes?

Everything seems to be so well planned and optimized that I would assume there is a reason that we work out for 20 minutes.

But lately I have gotten in the habit of finishing whatever round I am on. Does anyone think this is a bad habit? Like am I over-stressing myself by going beyond the 20?

Comment #179 - Posted by: andrew at November 22, 2009 5:13 PM

2nd week of cf and first time doing burpees(not fun). 3 rounds as rx'd

Comment #180 - Posted by: Bradley m/18/5'9"/163 at November 22, 2009 5:26 PM

CFSB week 1
Rest day

Comment #181 - Posted by: Jonblaze at November 22, 2009 5:29 PM

6 rounds
sub 75lb back squats for body weight

Comment #182 - Posted by: Crystal H 26/125/5'4" at November 22, 2009 5:33 PM

m/46/5'6"/150

first crossfit wod!

2 rounds (wt = 100)
+ 25 burpees

imagined myself getting up on a surfboard on each one to make that final set of burpees

Comment #183 - Posted by: karl s. at November 22, 2009 5:37 PM

bs 245lbs

rx'd

2 rounds

+ 7 burpees

Comment #184 - Posted by: rr81 at November 22, 2009 5:44 PM

Andrew,

I'm not sure about the 20 mins but I don't think finishing your round is a huge issue. I do it sometimes if I'm close to finishing a round or if I am slightly disappointed with my performance and think that I should have fit a certain amount of activity in the time limit.

From my experience, going extra hard or a little longer/further in WODs isn't likely to overstress yourself. The key (for my body at least) is to ensure that I follow the rest day cycle - I occasionally have a week where I feel super strong and go 5/6 days in a row but almost always get sick or overtired and need a couple of days off afterwards, which wastes the effort.

keep going bro

Comment #185 - Posted by: nick in sydney m/38/6ft/183 at November 22, 2009 5:44 PM

20 minutes, scaled to do 45 lb back squat
3 rounds plus 21 burpees.

almost barfed.

Comment #186 - Posted by: tra at November 22, 2009 6:00 PM

Chris: 7 rds + 6 Burpees Rx'd, all sets done unbroken - Great to be a small man today.

Marie: 4 rds + 20 Burpees + 1 Squat (squats @ 50% BW & 20 Burpees per round.

Comment #187 - Posted by: Chris @ Coastal CrossFit QLD at November 22, 2009 6:03 PM

m/37/187/72"

25 burpees, 50 SQ

4 rnds + 10 burpees

Only one squat rack in the gym and it wasn't available

Comment #188 - Posted by: VooDoo Medic at November 22, 2009 6:12 PM

23 / M / 5'9" / 135lb

I've managed to fall behind the main site again.

Deadlift 1-1-1-1-1-1-1
205-210-215-220-225-230PR-225F

The next two WODs after this one look like hell

Comment #189 - Posted by: BC at November 22, 2009 6:25 PM

23/M/5'8"/178lbs

6 rnds + 19 Burpees
I feel like Jell-O

Comment #190 - Posted by: Stopher at November 22, 2009 6:30 PM

31/m/195

4 rounds as rx'd.
tough combo.

Comment #191 - Posted by: SAT at November 22, 2009 6:33 PM

4 Rounds, 25 burpees

finished the 5th R, overtime. LOVE burpees!!!

Erin

Comment #192 - Posted by: in8girl at November 22, 2009 6:41 PM

25/m/5'9"/156

as rx'd: 4 rds + 17 burpees

finished up the 5th for the hell of it: total for 5 rds 22:23

that was seriously awful. gunning for 6 rds next time around.

Comment #193 - Posted by: josh at November 22, 2009 6:45 PM

m/31/5'8"/185

as rx'd 4 rds

I'm laying here on the floor typing this. Can't move much right now.

Comment #194 - Posted by: randall at November 22, 2009 7:03 PM

first 10 squats were 135 because i forgot to put the extra weight on after that:

2 rounds, 11 burpees

20/m/5'11"/163

Comment #195 - Posted by: Logan S at November 22, 2009 7:03 PM

Rx'd with 185.
4 rounds plus 25 burpees. I was surprised how much the burpees took out of my legs. Should've done squats unbroken but was unable to.

Comment #196 - Posted by: ChadWHall M/22/6'1/185 at November 22, 2009 7:09 PM

4+29 as rx'd at 185#

m/185/36

Comment #197 - Posted by: Daniel Byrne at November 22, 2009 7:21 PM

3 rounds
225 lbs

minor sinus infection

Comment #198 - Posted by: hunterk2 at November 22, 2009 7:25 PM

m/28/190lbs
3 rounds and 15 burpees
used 185lbs

f/27/125
3 rounds and 25 burpees
used 85lbs

Comment #199 - Posted by: ofq-md at November 22, 2009 7:26 PM

3 rounds plus 15 squats

1 set of squats at 215, too heavy for repeated good form

2 sets at 155. Much better form

Comment #200 - Posted by: GWW5/45/m/214 at November 22, 2009 7:33 PM

As Rx'd...

3 rounds + 25 Burpies
Sqauts at 295 lbs

Been doing Xfit for about 3 weeks now. Tough one today...being heavy has its disadvantages on days like this. Xfit has been doing wonders for my cardio. I've always been a power lifter. Work outs like today are humbling.

Comment #201 - Posted by: Eric in Eugene m/31/6'3"/293 at November 22, 2009 7:39 PM

had to clean 185 from ground then jerk to squatting position

6 rounds

would have done more if I had a squat rack...

Comment #202 - Posted by: troy at November 22, 2009 7:48 PM

4 rounds + 12 burpees. 165#

Comment #203 - Posted by: sbennett at November 22, 2009 7:49 PM

cfwu x 3 x 10

3 Rnds + 25 burpees + 6 squats

squats w/185 lbs.

finished squats

Comment #204 - Posted by: DOPP at November 22, 2009 7:55 PM

cfwu
as rx'd
3 rounds + squats + 10 burpees

Comment #205 - Posted by: ryan 6'/32/184 at November 22, 2009 8:01 PM

Mikko Salo. An under-spoken, meek, and sincere champion. Is there any other sport consistently producing these virtues in their most dominant athletes?

Comment #206 - Posted by: evan Satterfield at November 22, 2009 8:30 PM

CFWU3 pullups at 10 pushups at 15
BS 135x5, 150x3 for WU

As Rx'd with BS a mere 150 lbs.
1 BS short of 4 complete rounds in 20 minutes.
4 complete rounds in 20:09
Great WOD!
Darn it mas I tried to beat you but alas you got me by one! Good work.

Comment #207 - Posted by: jon h M/47/145 at November 22, 2009 8:34 PM

bingo you keep outdoing yourself...

Thanks!

Comment #208 - Posted by: jon h M/47/145 at November 22, 2009 8:41 PM

scaled to 135 lb squat (except for five reps in the first round)

2 rds + 15 squats. Totally brutal, can't wait for legs to get stronger.

Comment #209 - Posted by: aether_tron at November 22, 2009 8:52 PM

m/38/192

5 rounds rxd

preceded with 1-1-1-1-1-1-1 deadlift

Comment #210 - Posted by: jaymiles, chicagoland at November 22, 2009 8:55 PM

My first WOD, scaled way down.
15 burpees, 15 squats with no extra weight, 4 rounds in 20 minutes.
M/23/205

Comment #211 - Posted by: Jess at November 22, 2009 9:15 PM

(M/24/165lbs - 5'7") Krak

As Rx'd 7rnds with 165lb squat

(M/30/195lbs - 6'1") Jake

As Rx'd 6rnds with 195lb squat

"Sos malo Carlos!"

Comment #212 - Posted by: brandon at November 22, 2009 9:15 PM

m/37/6'/190

3 rds + 25 burpees + 12 squats scaled to 85% BW(165)
Brutal WOD. Loved every minute of it.

Comment #213 - Posted by: stephen at November 22, 2009 9:28 PM

4 rounds plus 5 burpees

Did this at 3 AM at work...for the first time I did two WODs in one day...did the previous WOD at about 2 PM after a five hour detail...went home ate took a nap came back to work and did this at the end of the shift

Comment #214 - Posted by: Cleveland at November 22, 2009 9:29 PM

4 rounds + 6 burpees 210lbs

Comment #215 - Posted by: Mfgilbert at November 22, 2009 9:46 PM

28/m/78kg

5km; 22kg

5 rds + 14 BS at 80kg

2.5km; 22kg


Comment #216 - Posted by: pz at November 22, 2009 10:49 PM

5 rounds

Comment #217 - Posted by: Lemmy m/33/6'2/180 at November 22, 2009 11:01 PM

First day on CF thanks to a friend. Gearing up for college rugby come next fall, season this spring.

Totally under estimated this. I did squats first
4 rounds with my weight (180 lbs.) Then 3 rounds of Burpees - 15 reps. VERY rough.

What a short yet effective workout. In that 20 min, my body feels better then a normal hour - 2 hour heavy lifting regime. Looking forward to this program.

Comment #218 - Posted by: Jesse Peters at November 22, 2009 11:16 PM

5 rds + 25 burps; 150 lbs

Comment #219 - Posted by: holmes11b at November 22, 2009 11:16 PM

amrap 20:00:

25 burpees
15 155lb back squat: (6,9 every round)

5 rounds in 19:55

did one extra round untimed

5 rounds 11/22/2009

Comment #220 - Posted by: johnathon in seattle 28/5'8/158 at November 22, 2009 11:31 PM

41/m/176cm/73kg

As rx'd

4 rounds + 25 burpees + 14 back squats

Took me 5 extra seconds to complete round 5 with one more back squat.

Back squats @ 72.5 kg, all rounds unbroken.

Comment #221 - Posted by: Memuc at November 23, 2009 1:06 AM

Accidently started with Back squats

used 75kg

5 rounds + 15 Back squats

Comment #222 - Posted by: Kenno at November 23, 2009 1:11 AM

M/25/5'9"/185

Did yesterdays WOD today.

091121

TIME: 19:12, HSPU w/ partial ROM, PLU wearing 20# flak vest

DO WORK!!!

Comment #223 - Posted by: BlackCatX-Fit at November 23, 2009 2:14 AM

3 rounds + 23 burpees as rx'd

Comment #224 - Posted by: Sot at November 23, 2009 2:28 AM

4 rounds

Comment #225 - Posted by: TomO/43/M/200 at November 23, 2009 2:43 AM

4 rnds + 10 burpees.
used 80kgs.

Comment #226 - Posted by: Benno at November 23, 2009 2:45 AM

48 / 176

used 155 for back squats

3 complete plus 11 burpees in the fourth

Comment #227 - Posted by: tom perry at November 23, 2009 3:58 AM

Subbed 135

3rds + 12 BS

Good WOD

Comment #228 - Posted by: Wayne at November 23, 2009 4:17 AM

as rx'd
5 rounds + 15 burpees

Comment #229 - Posted by: joecam 35/M/186 at November 23, 2009 4:38 AM

M 32yrs; 180lbs - I thought this was going to suck and sure enough, it sucked. 6 complete rounds in 19:58. Used 185lbs.

Comment #230 - Posted by: Joe K at November 23, 2009 4:52 AM

7 rounds w/ seconds to spare.. it was brutal.. 4 in the first 10min 3 the second...

Comment #231 - Posted by: Sykas m/25/5'9''/185 at November 23, 2009 4:57 AM

Complete as many rounds as possible in 12 minutes of:
20 Burpees
1/2 Body weight back squat, 10 reps
I scaled this WOD to puppies.
I am very glad I did, this WOD kicked my butt!

Comment #232 - Posted by: dtoro at November 23, 2009 5:05 AM

I am saving this for the Friday after Thanksgiving...good way to punish myself for stuffing my face...great workout...

Comment #233 - Posted by: Marty M/35/6-0/193 at November 23, 2009 5:37 AM

as rx'd
4 rds +25 burpees with 165 BS
M/39/162/5-11

Comment #234 - Posted by: 42elysium at November 23, 2009 5:50 AM

Did this at home, modified burpees, air squats, six rounds.

Comment #235 - Posted by: Eburley at November 23, 2009 5:55 AM

m/57/5'10"/180

185 lb squats

3 rds + 5 burpees

jmsny111752

Comment #236 - Posted by: jeff at November 23, 2009 6:05 AM

As prescribed:

3 rounds

Burpees need a lot more work.

M/34/70/205

Comment #237 - Posted by: B Bowen at November 23, 2009 6:18 AM

Completed the puppy level:

AMRAP in 12 mins of
20 burpees
75 lbs back squat 10 reps

3 rounds

m/39/5'7"/155

Comment #238 - Posted by: Arnel Delosreyes at November 23, 2009 6:29 AM

M/22/6'2/160

135# BS

3rds + 12 Burpees

Comment #239 - Posted by: SeanMerron at November 23, 2009 6:36 AM

as rx'd:

3 rounds + 16

Comment #240 - Posted by: Ricky C. 28/M/5'10"/185 at November 23, 2009 6:36 AM

This was tough!

BS 135# (just a little under body weight)

5 rounds, but lost a bit of depth on the squats in the last round.

Comment #241 - Posted by: cvdh at November 23, 2009 6:41 AM

5 sets
Air squats

Comment #242 - Posted by: bigjimmystyle at November 23, 2009 6:42 AM

4 rds. as rx'd

(need to pick it up)

Comment #243 - Posted by: nannaj at November 23, 2009 6:47 AM

4 rounds rx'd.
Semper Fi!

Comment #244 - Posted by: Burko 47/170/5'10 at November 23, 2009 6:49 AM

135# & 15 minutes, 20xburps & 10xsquats

3 + 3 squats

Comment #245 - Posted by: Greg at November 23, 2009 6:52 AM

As rx'd - bw 70kg
2 rounds + burpees + 11 squats

i think i should have scaled the squats! Burpees were really good for once but the squats weren't good! My 1RM is 95kg..

Patrick McClurg, Northern Ireland

P.S. Nearly got banned from the gym for getting caught lifting barefoot again! I have put forward a complaint, naturally

Comment #246 - Posted by: Patrick at November 23, 2009 6:53 AM

4 rounds + 25 burpees...thanks coach

Comment #247 - Posted by: Eric L @ CF Metropolis at November 23, 2009 6:55 AM

Stopped short (knee)
3 rds (BS 180#)
12:37

SP 5x3 115#

Comment #248 - Posted by: Gonzo M/29/72"/183# at November 23, 2009 6:57 AM

3 rounds + 16 burpees at 160lb squats. 2nd week of cf and loving it.

Comment #249 - Posted by: Ryan F at November 23, 2009 7:00 AM

cfwu x 3

3 rnds +25 burpees.

Dissapointing, forgot to eat before working out, bad idea.

Worked on snatch afterwards.

Comment #250 - Posted by: dan m at November 23, 2009 7:06 AM

3 rounds plus the squats, didn't help that I hate burpees, squats at 125 weigh 170

Comment #251 - Posted by: RussA at November 23, 2009 7:26 AM

35yom / 207lbs

Pack, complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

2 rounds + 15 burpees

HOLY CRAP this kicked my butt. I had to clean and jerk the weight to get it into back squat position. I see the average is around 3 rounds, so maybe I should have done Puppy level. Either way, this was a great workout!

Comment #252 - Posted by: Bphantom at November 23, 2009 7:37 AM

125# back squat

3 rounds + 9 burpees

Comment #253 - Posted by: biff f/27/5'5/135 at November 23, 2009 7:39 AM

M/35/185
5 rounds 16 burpees
I have got to stop the weekend splurges

Comment #254 - Posted by: Paul K at November 23, 2009 7:52 AM

49/m/190

As Rx'd. 4 rounds @ 19:00 min. Done, no mas, stick a fork in it....

Comment #255 - Posted by: denob at November 23, 2009 8:18 AM

m/39/157 (160 for squats)
4 rnds + 8 burpees

Comment #256 - Posted by: Seth H. at November 23, 2009 8:29 AM

3 rounds 36y m 195lbs.

Comment #257 - Posted by: Chris Gordillo at November 23, 2009 8:32 AM

33 M 175 6ft.

Did 3 rounds as rx'd. It was hard. I am not great a back squats yet, and had to do them slow.

Comment #258 - Posted by: Jason Martin at November 23, 2009 8:39 AM

Amrap 20
25 Burpees
15 Back Squat @ 145#
4 rounds.
Definitely will feel this one tomorrow.

Comment #259 - Posted by: sdt at November 23, 2009 8:51 AM

7 rounds

Comment #260 - Posted by: Jacinto Rodríguez Piedra at November 23, 2009 8:56 AM

Scaled to 75% bw (135)
4 rounds + 15 burpees.
Nice sweat.

Comment #261 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at November 23, 2009 8:58 AM

34/m/175

4 rounds plus 25 burpees

Comment #262 - Posted by: ffkwill at November 23, 2009 9:04 AM

CFWU x 1 set

5 rounds. 155# BS, burpees (with pushups, as per CF)

CF regularly since Aug 29-30 cert; Aug31 VO2 - 51, Nov22 VO2 - 64

Comment #263 - Posted by: Jay [22/M/155/5'6"] at November 23, 2009 9:11 AM

4 rounds Rx

Comment #264 - Posted by: GAC 26/M/6'4/185 at November 23, 2009 9:38 AM

4 rounds + 10 burpees @150#.

Goodness, that looked a lot easier on paper.

Comment #265 - Posted by: Trac Nguyen M/28/152/5'7" at November 23, 2009 9:43 AM

4 rounds
195# squats

Comment #266 - Posted by: handy at November 23, 2009 9:48 AM

Complete as many rounds as possible in fifteen minutes of:
25 Burpees
47 kg back squat, 15 reps

2 rounds (15:37)

Comment #267 - Posted by: JR78 at November 23, 2009 9:51 AM

4 rds + 8 burpees @ #155

Comment #268 - Posted by: exodus813 at November 23, 2009 9:54 AM

4 rounds + 9 burpees
170# back squats

M/21/170/6'0"

Comment #269 - Posted by: TJ Miller at November 23, 2009 10:07 AM

3 rounds

Comment #270 - Posted by: Ticotexas M/40/69/150 at November 23, 2009 10:15 AM

CFWU x1
Burgener WU x1

Squats w/ 105# (no rack, no spotter, crappy knee)

4 rounds + 16 burpees

Comment #271 - Posted by: KaziK m/25/5'10/170 at November 23, 2009 10:32 AM

4 rounds + 5 burpees @ 205#

Comment #272 - Posted by: pp 29m/71"/215 at November 23, 2009 10:34 AM

M/32/6'3"/200

4+25/6

Used 205lb on the Squat.

Comment #273 - Posted by: Ben S at November 23, 2009 10:39 AM

CFWUx3 (no dips)
5 rds + 5 burpees

Comment #274 - Posted by: Doug at November 23, 2009 10:42 AM

3 Rounds + 10 Burpees, used 175# on the Squats

Comment #275 - Posted by: Edwin 26/M/68"/170 at November 23, 2009 10:48 AM

CFWU x3 - weight assist w/ 66 lb dips and 90 lb pullups. New PR on both for WU.

Scaled squat to 155.

2 rounds + 25 burpees & 3 squats.

Comment #276 - Posted by: bradp m/33/6'2"/270 at November 23, 2009 10:52 AM

3 Rounds 205 lbs 25 Burpees 5 SQ
Legs gave out with 30 Sec left. Not cool wanted to get 4 full. Boooo

Comment #277 - Posted by: Gabriel Wright at November 23, 2009 10:58 AM

3 rounds + 6 burpees BW 155lbs

3 sets:
good morning squats 110lbs
forward rolls w/Swiss ball

Comment #278 - Posted by: jc at November 23, 2009 11:05 AM

As Rx'd with 165lb back squats.

3 rnds + 25 burpees

Back squats are definitely not my strong point...

Comment #279 - Posted by: Daniel B at November 23, 2009 11:27 AM

As Rx - 3 rounds + 25 burpees
BW 195

almost puked 3x

Comment #280 - Posted by: Andrew Cobin/M/33/72"/195 at November 23, 2009 11:27 AM

WOD - 4 (+14 burpees)

Comment #281 - Posted by: Rebar [51y/m/10st12/70"] at November 23, 2009 11:52 AM

WOD - 4 (+14 burpees)

Comment #282 - Posted by: Rebar [51y/m/10st12/70"] at November 23, 2009 11:52 AM

m/30/5'9/170

Scaled: 15 burpees/10 reps bw squat

4 rounds and some change..

Comment #283 - Posted by: Solway at November 23, 2009 12:17 PM

As Rx'd:
4 rounds

10 seconds to spare. First WOD back after a week off because of school insanity. Gotta get back into it all over again!

Comment #284 - Posted by: Eric Gohl 21/5'10/163 at November 23, 2009 12:23 PM

m/6'/175/38yrs
As Rx'd - 4 rounds (just under the bell and crappy form on the back squats)

Pardner - m/5'9"/175/42yrs
As Rx'd - 2 rnds (almost met pukie)

Burpees are the devil

Comment #285 - Posted by: Nate at November 23, 2009 12:39 PM

4 rds 25 burpees rx'd

Comment #286 - Posted by: B-Mo 6', m,32,197 at November 23, 2009 12:45 PM

f/5'8"/135/41

Started w/ Body Weight then lowered to 115 when realized would be too heavy after 4 reps. Watch then stopped and reset.

4 Rds. Exact Time ??

Burpees easy now at last, but back squats took more time.


Comment #287 - Posted by: liv4tris at November 23, 2009 12:49 PM

First day of CF. Apparently I picked a good one.

No access to long bar so I did dumbell front squats with 35lb dumbells.

3 rounds + 22 burpees.

Very close to barking.

Comment #288 - Posted by: John at November 23, 2009 12:54 PM

4 rounds

Comment #289 - Posted by: Jette 40/M/5'11"/175 at November 23, 2009 1:07 PM

as rx'd

3 rounds + 15 burpees
Weight = 175lbs

Comment #290 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at November 23, 2009 1:25 PM

4 rounds as rx'd
was getting a lot of crazy looks at the globo, but i dont care what them think

Comment #291 - Posted by: Q m/22/6'2"/165 at November 23, 2009 1:32 PM

3 rds + 25 burpees (yeah burpees!)

I should have scaled it. I was stuck doing sets of 5 BSs from the beginning. Dropped to 4 and then 3 by the end of the third.

Comment #292 - Posted by: jpw m/40/6'0"/155 at November 23, 2009 1:42 PM

back squats @ 75kg

4 rounds and 25 burpees

Comment #293 - Posted by: ccfeldt at November 23, 2009 2:01 PM

185#
5 rds + 5 burpees

Comment #294 - Posted by: colin k at November 23, 2009 2:06 PM

@RX - 3 RDS + 12 BURPEES

25/M/175/6'0"

Comment #295 - Posted by: nickPFD at November 23, 2009 2:10 PM

4 + 5 (85kg),

back from weekend of climbing in Chablais and Chamonix - still no snow but bought new ski boots and an ice axe.

Comment #296 - Posted by: Jon A at November 23, 2009 2:13 PM

probably rested way too much.

4 rounds.

190

Comment #297 - Posted by: tyler 29/m/190 at November 23, 2009 2:32 PM

Back Squat = 180 lbs

Completed 2 Rounds + 25 Burpees and 5 Squats

Comment #298 - Posted by: fosterww98 at November 23, 2009 2:38 PM

m/30/155

4 rounds + 25 burpees
3:46
4:39
5:05
4:38
1:50

Comment #299 - Posted by: avitevet at November 23, 2009 2:41 PM

oh yeah - no squat rack so I had to do deadlifts instead.

Comment #300 - Posted by: avitevet at November 23, 2009 2:42 PM

m/38/76/210

Scaled BS to 165, 80% of BW

3rds + burpees

Comment #301 - Posted by: Chas at November 23, 2009 2:50 PM

m/20/6'1"/170

with 175lbs: 5rds in 19:28

Comment #302 - Posted by: ericthered at November 23, 2009 2:51 PM

5 rounds on the dot.

Comment #303 - Posted by: Mike Honcho M/31/5'10"/170 at November 23, 2009 2:55 PM

Did this monday.
Scaled to 80%BW for squats.

3 Rounds and 19 Burpees. Felt very slow. I ate really badly this weekend and today, so I think that is what hurt me so bad.

Comment #304 - Posted by: neil at November 23, 2009 3:05 PM

4+6

Comment #305 - Posted by: ScottMacArthur at November 23, 2009 3:11 PM

M/59/6-2/208
Scaled to 135 BS, 65 percent of bodyweight

3 rounds, plus 5 burpees

Comment #306 - Posted by: JBGP at November 23, 2009 3:12 PM

M/32/195

5 complete rnds plus 7 burpees

hate burpees

Comment #307 - Posted by: schaller at November 23, 2009 3:14 PM

3 mile run
22:46
then
30 Body weight Squats
then
30 K's to E's

Comment #308 - Posted by: dyagg at November 23, 2009 3:42 PM

4 rounds plus 23 burpees. All squat sets broken, 10 +5, 9+6, 8+7, 8+7. Just chugged thru the burpees.

Comment #309 - Posted by: Smithy m49/5'10"/165 at November 23, 2009 3:53 PM

M/33/178

Used 185 lbs for squat (easier to deal with plates:)

5 rounds + 25 burpees
with 5 whole seconds left; squats killed!

Make up day; afraid for tomorrow.

Comment #310 - Posted by: Trent at November 23, 2009 3:55 PM

D
@ 29's
Everything I could do to motivate myself to do this one today, energy ebb
scaled to 145# BS

Burp BS
1 2:30 4:35
2 7:45 10:11
3 13:55 16:30
4 19:55

Comment #311 - Posted by: waderpro at November 23, 2009 4:06 PM

Porch - 15 min:

3 rounds + 1

This was a great WOD; really enjoyed it. I might have not done enough burpees in the first round--I sort of lost count.

Comment #312 - Posted by: angstadt at November 23, 2009 4:13 PM

Theresa: 4 rounds + 6 burpees @ 115# Back Squat

Comment #313 - Posted by: Mark & Theresa at November 23, 2009 4:18 PM

scaled to
AMRAP 15 min
20 burpees
10 back squat @ 115
4 rounds

dead... judging by the other posts seems like I scaled about right.

22yom/115lb
san antonio, tx

Comment #314 - Posted by: Robert Newman at November 23, 2009 4:31 PM

3 rounds + 5 burpees
200 lb bs
suckfest

Comment #315 - Posted by: Kyle A. at November 23, 2009 4:31 PM

bw - 175 lbs

4 rnds + 17 burpees

Comment #316 - Posted by: bookworm at November 23, 2009 4:35 PM

wow, way harder than i expected

215# bw and back squat

3 rd, 7 mu's

another wod completed...

Comment #317 - Posted by: mtvet 45/6'/215/m at November 23, 2009 4:36 PM

got sucked into a team WOD today:
Pairs (rest while partner works)
AMRAP 30-min of:
400mrun
wall ball 16#
russian twist 16#
push up
pullup
24" box jump
situp
(all 15 reps)

4 rnds on the buzzer.

wanted to do burpees/squats today, but will have to wait until tomorrow (maybe)

later,
b
m/33/5'8-1/2"/167

Comment #318 - Posted by: brian p at November 23, 2009 4:41 PM

3rds + 15 burpees

Comment #319 - Posted by: guitarman29 at November 23, 2009 4:51 PM

Hurt oh so very bad and am proud of every last bit of my 3 Rds plus 10 burpees. Normally I hate burpees, I actually looked forward to them is this workout

3 Rds 10 Burpees as Rx'd 185#

Comment #320 - Posted by: Tonyz M/185/5'10 at November 23, 2009 5:07 PM

man it sucks being heavy for for this type of w.o.d

scaled ( did the porch on brandx)
AMRAP in 15 min
25 burpees
bw squats 200lbs

5 rounds + 7 burpees.

Comment #321 - Posted by: Jorge Montesinos` at November 23, 2009 5:18 PM

At week 2.5 of the 20-rep back squat challenge and this week's next 20 reps is at 220, so I wanted to reduce the rep count on my bodyweight back squats - which are 225.

So changed WOD to AMRAP 20:
8 burpees
5 BW back squats (225)
11 rounds, 3 burpees.

Rough eq. to 3 2/3 rounds in total work, but different modality with the more frequent changes. Hopefully less DOMS than high-rep squat sets bring on, since this was supposed to be a rest day.

BW 223

Comment #322 - Posted by: Benny1 40/74"/220 at November 23, 2009 5:20 PM

man it sucks being heavy for for this type of w.o.d

scaled ( did the porch on brandx)
AMRAP in 15 min
25 burpees
15 bw squats 200lbs

5 rounds + 7 burpees.

Comment #323 - Posted by: Jorge Montesinos` at November 23, 2009 5:22 PM

bwt 212

BS @ 225lbs

4 rounds + 6 burpees

Comment #324 - Posted by: Brett_nyc at November 23, 2009 5:33 PM

6 Complete Rounds, as Rx'd

Comment #325 - Posted by: Julie D F32/115 at November 23, 2009 5:36 PM

am
CFE C2 Row - 9 min TT

pm
WOD as Rx'd (and I don't get to say that very often!!)
BS@125#

4 rounds + 25 burpees

Comment #326 - Posted by: Nicky F/46/5'2"/124 at November 23, 2009 5:36 PM

3 rounds plus 16 burpees at 6am

95# BS

new job fatigue and switching to crossfit early mornings, we'll see how this goes...

Comment #327 - Posted by: Kristina F/26/5'3"/116 at November 23, 2009 5:44 PM

EW this was awful
I stink at burpees!
scaled 20 burpees/ 95#

3 stinkin' rounds + 8 burps

Phooey

Comment #328 - Posted by: Strong Lil Pony! at November 23, 2009 6:14 PM

Justin Haddock/M/14/5'9''/145

Scaled squats to 65 lbs

7 rounds + 25 burpees

Comment #329 - Posted by: Justin Haddok at November 23, 2009 6:26 PM

m/22/6'1''/195
banged up shoulder so subbed 25 squat jumps+25 pushups for burpees, 195 lb back squat
exactly 6 rounds

Comment #330 - Posted by: Ben at November 23, 2009 6:27 PM

20 burpees
15 160 lb back squat

5 rounds in 15 minutes (last round count five on back squat). I had amazing intensity... call it residue from four hours of sleep, seven hours of work, and 5 hours of studying and taking an exam. I was in a psyched mood and I nearly passed out... I really wanted to finish that last set. I've never done cocaine but I felt god-like. Keep the WODs coming strong, coach.. I loved this one!

Comment #331 - Posted by: Matt 22/6'2"/170 at November 23, 2009 6:28 PM

11/23

Reversed order:

2 rds plus 8

Comment #332 - Posted by: tommykrackcorn at November 23, 2009 6:31 PM

m/34/160/5'10

Scaled Burpees to 20, but upscaled squats to 185.

4 rounds + 10 burpees.

Breathing fire.......

Comment #333 - Posted by: Schro at November 23, 2009 6:33 PM

first two rounds 115 bs, then down to 105. got order wrong... did bs then burpees

4 rounds + 12 bs
what a killer wod!

Comment #334 - Posted by: Callum at November 23, 2009 6:35 PM

m/15/143/5'8"

10 rounds!!! Come on keep up people!!!!

Comment #335 - Posted by: Matthew J. at November 23, 2009 6:38 PM

4 rounds + (15 bs + 10 burpees)
got the order wrong

Comment #336 - Posted by: Steph M/35/5'6"/147 at November 23, 2009 6:41 PM

30/m/71"/184#/Camp Taji, Iraq

CFWU x3

I'm sorry to say it, but I messed up. I unintentionally put way too little weight on the bar. I'll post what I did, but I'm disappointed with my inattention to detail.

25 burpees & 15 squats (140#) for 3 rounds
Then, I caught myself and changed the weight...
25 burpees & 15 squats (185#) for 1 round and an additional 7 burpees.

Sad.

Comment #337 - Posted by: Archer6479 at November 23, 2009 6:46 PM

30 yom, 185 lbs


3 rounds

Comment #338 - Posted by: Jeff Weltmer at November 23, 2009 6:49 PM

95# bs, 3 rounds 19:07.

Comment #339 - Posted by: mikes at November 23, 2009 7:18 PM

Wow....this was a lot harder than I thought it would be!

4 rounds plus 10 burpees with 170# squat

Comment #340 - Posted by: MTR/m/168/5'9" at November 23, 2009 7:25 PM

Did 4 rounds in 17 minutes
as Rx'd

205 Squat
body weight = 195

Comment #341 - Posted by: Ricky S at November 23, 2009 8:42 PM

#326 Nicky

YEAH! Good work! You kicked it big time.
Fantastic improvement and gains lately.

Comment #342 - Posted by: jon h M/47/145 at November 23, 2009 8:42 PM

4 rds in 16:45
burpees with full push up, 175lb back squat
PM, garage
next time get 5 rds

Comment #343 - Posted by: Ajax at November 23, 2009 8:50 PM

CFWU x 3 (add push ups)

3 rds 26:10
Burpees with full push up
205 lbs back squat

I had to get at least 3 rounds.

Comment #344 - Posted by: Marc 30/ 6'4"/ 205 at November 23, 2009 9:13 PM

m/21/175

as rx'd
5 rounds

Comment #345 - Posted by: harry at November 23, 2009 9:17 PM

6 rounds + 4 backsquat
Got order wrong
115lbs on on backsquat (185 lbs current weight). Backsquat was too easy but good power output.

Comment #346 - Posted by: Govervich at November 23, 2009 9:21 PM

m/40/6'4"/243
This WoD is harder than it looks on paper:

scaled to 15 burpees, 55% BW back squats X 10

5 rounds + 10 burpees in 20 minutes

Should've added weight to squats, but it still kicked my butt. I think the guy riding the elliptical thought he was going to have to call a doctor for me. I'm weak on burpees, so they are going into the CF warm-up.

THANK YOU SIR MAY I HAVE ANOTHER BURPEE WORKOUT!

Comment #347 - Posted by: tony at November 23, 2009 9:34 PM

3 rounds + 25 burpees. 185# squat.

Brutal!

Also worked on muscle-ups and double-unders.

Did this at Camp Taji.

Comment #348 - Posted by: Latham Fell M/29/184 at November 23, 2009 9:44 PM

First time trying this one. As Rx.

4 rounds plus 25 Burpees + 11 Back Squats.

Wanted 5 rounds so bad! Burpees killed, then Squats killed. Shooting for 5 rounds next time.

Comment #349 - Posted by: Sting M/44/69"/160 at November 23, 2009 10:24 PM

23/M/5'10"/199
5 RDS at 205lbs

Comment #350 - Posted by: DOC at November 23, 2009 11:10 PM

m/23/160/5'9

Flipped the order and made a sub; 135 lb. front squats instead of back squat (no rack) and power cleaned the bar into position.

5 rds + 15 squats and 4 burpees

Comment #351 - Posted by: JD at November 23, 2009 11:57 PM

As RXed: 3 Rnds plus 25 Burpees

Comment #352 - Posted by: Drake at November 24, 2009 12:05 AM

A pathetic effort at this one for me:-
25 Burpees + 15 X 55Kg back squat
Me 3 Rounds 19 Burpees
James 3 Rounds 12 Burpees

Comment #353 - Posted by: Optimistic Dan at November 24, 2009 1:09 AM

4 rds + 25 burpees & 7 squats

Comment #354 - Posted by: nathan m/30/5'9"/165lbs at November 24, 2009 1:38 AM

at 175 lbs.

5 rounds +17 burpees as Rx'd

Comment #355 - Posted by: pelch at November 24, 2009 3:13 AM

Rx'd

5 rounds

Comment #356 - Posted by: amped 35/M/190/6' at November 24, 2009 3:25 AM

30 m 67 kg

squat 60kg

4 rounds +25 burpees.

very tough.

Comment #357 - Posted by: gerard at November 24, 2009 4:35 AM

AWESOME WOD! I will definitely try this one again soon.

25 Burpees
Body weight back squat, 10,5
13,12 Burpees
Body weight back squat, 10,5
13,12 Burpees
Body weight back squat, 9,6
13 Burpees

Comment #358 - Posted by: Bama Jim - M/41/6'4"/207 at November 24, 2009 4:40 AM

25/m/200

subbed 250lb deadlift for back squat (not enough squat racks at our gym)

3 rounds + 15 dls

surprisingly it was the deadlifts that really slowed me down and not the burpees.

Comment #359 - Posted by: Dave at November 24, 2009 5:00 AM

Mark
as rx'd @160
4 rouns + 1 burpee

Comment #360 - Posted by: Mark & Theresa at November 24, 2009 5:11 AM

only 2 rounds + 25 burpees

this wod DEFINITELY does not favor us tall and heavy people. i don't consider myself extremely weak (CFT in lower 900s range), but i am certainly not particularly strong for my size. body weight is right in the neighborhood of my 5RM back squat, so as expected this was slow going. did the squats 3 at a time, with a couple 2s and 4s mixed in here and there. burpees actually felt pretty easy by comparison, although they took a lot out of my legs and made the BS that much worse.

i thought about scaling the weight, but the point of this one seems to be HEAVY metcon, so it seems kinda counterproductive to eliminate the heavy in order to increase the metcon. i may have only gotten 2.5 rounds, but i was breathing plenty hard throughout, and definitely laying down for about 5 minutes before i regained enough energy to unload the bar. pretty content that i could get 30 reps of BS at around my 5RM, plus 75 burpees, in 20 minutes. legs have been in agony since about 5 min after i finished, but in a good way....

Comment #361 - Posted by: njsurfer30/m/27/6'3"/260 at November 24, 2009 5:32 AM

As RXed:
25 BP
165# x 15 BS

3 rnds + 9 BP
4:43, 7:17, 6:57

all sets broken. felt like i had asthma and couldn't get any air in

Comment #362 - Posted by: CME f/30/5'6/165 at November 24, 2009 5:32 AM

28/6'8"/223

3 rds

Comment #363 - Posted by: Stretch at November 24, 2009 5:37 AM

M/190/28/6'0''
This was a really hard one, my client was pooped on the second round, even scaled to 1/2bw and 15 bur. I got 3 rounds and 25 burpees, no scaling for me.

Comment #364 - Posted by: Abdiel at November 24, 2009 5:52 AM

29/6'0"/200

rookie, love the workouts

4 rounds

Comment #365 - Posted by: Justin at November 24, 2009 6:07 AM

29/6'0"/200

rookie, love the workouts

4 rounds

Comment #366 - Posted by: Justin at November 24, 2009 6:07 AM

sub'd 30 minute run

Comment #367 - Posted by: Lance 27/M/69in/184lbs at November 24, 2009 6:52 AM

changed this to a wod from a marine unit cf book..

225lb deads 10 reps
25 box jumps
3 rounds for time 7:52

Mager: 135 and got 7:11

yesterday did a Fran trainer
10 rounds 10 thrusters with 75lbs and 10 pull ups. around 16 mins, not my best time on this one but a great fran trainer type wod.

Comment #368 - Posted by: scubasteve 38 170 at November 24, 2009 7:14 AM

BW burpees x 25
185# Back Squat x 15
3 rounds + 15 burpees in 20 minutes
3 rounds + 25 burpees in 20:34

Comment #369 - Posted by: Flynn at November 24, 2009 7:36 AM

M/ 35/ 131 lbs/ 5'-6"
As Rx: used 135 lbs for squats
5 Full rounds + 25 burpees
GREAT WOD. This should be a regular one.. it could be tweeked with something for the pull but I loved it.. I know I'll be able to blast through adn finish 6 next time. I think I'l use 145 lbs next time... it's not the weight that gets to you, your legs are just tired and you're breathing from the burpees. I usually fire off my toes more when I'm jumping off with the burpees, and I tried to do that even more since I knew I'd be getting more than enough with the squatting for my legs.
Don't know if this has been posted before but this was my first time.
What about 1.5 BW x 10 or whatever iteration you want... kind of along the lines of squat a total of 15 times your BW in whatever reps you want followed by 25 burpees in rounds... max rounds in 20 minutes.. it could vary it up. I think I'm going to possibly try it with 1.5 BW for 10 next time for more of a power side. I'm just worried that it could be a little too heavy and the heavier you really want to be carful with form to prevent injuries.

Comment #370 - Posted by: Anton at November 24, 2009 7:39 AM

4 rounds plus 25 burpees. Bwt = 146, did 145 on squats.

Comment #371 - Posted by: Chris H m/31/147/67" at November 24, 2009 8:01 AM

M/35/173

4 full rounds, 10 burpees with 175# squat

Comment #372 - Posted by: BillB at November 24, 2009 8:27 AM

M/5'11"/235
85% of bwt (did 185lbs on squats)
3 rds +10

Comment #373 - Posted by: Carlos P at November 24, 2009 8:38 AM

yesterday 1st day back after 1 week swine flu and 1 week of no crossfit
day1; 4X 10 chin,10push,10squat,10 sit
then clean and jerk X30 65lb
day2 today: 25 burp, 15 back squat 75%BW=135
3rds plus 10burp all sets broken up
feeling good

Comment #374 - Posted by: footdoc at November 24, 2009 9:15 AM

Did the WO in the wrong order BS then Burpees
Ron - 4RDs w/ 170# + 1 Burpee...
Steve - 4RDs w/ 170# + 4 Burpees...
John - 3 RDs w/200# + 4 Burpees

Comment #375 - Posted by: Ron M/34/5'11"/165 at November 24, 2009 9:32 AM

as rx'd: 4 rd + 6 burps

Comment #376 - Posted by: gary martins at November 24, 2009 10:04 AM

M/49/151/1-1-06

CFWU x 3

CFSB Front Squats

135 x 5
155 x 5
165 x 1
175 x 5 (Ties PR)

WOD adapted to CFSB

AMRAP 15 min.

25 Burpees (shoulder friendly)
15 Back Squats 115# (0.75 BW)

4 rounds on the dot.

Next time either AMRAP 10 w/BW or AMRAP 15 w/135

Comment #377 - Posted by: bingo at November 24, 2009 10:11 AM

Switched the order. 95#

3 rounds + 15 squats + 8 burpees in 20 min and then finished the round. More weight and more rounds next time.

Comment #378 - Posted by: Major Dad - M/49/6'3"/160 at November 24, 2009 10:36 AM

3 rounds + 25 burpees
135 lb squats

Comment #379 - Posted by: yetiman at November 24, 2009 11:15 AM

Scaled to 135# (plus mud), having to clean the bar up is good incentive to do all reps in one set.

3 rds, 25 burpees, 10 squats

No excuse for failing to hustle and get in a full four rounds but an intense workout nonetheless.

Comment #380 - Posted by: Gremnatious M/29/180/6'1/North Carolina at November 24, 2009 11:22 AM

33/M/6'/225

3 + 25 Burpees (205 BS)

Comment #381 - Posted by: Leftridge at November 24, 2009 11:24 AM

BW: 170 lb
Workout as Rx'd.

5 rounds + 5 burpees

Comment #382 - Posted by: Alex at November 24, 2009 11:56 AM

m/21/5'9"/170

4 rounds plus 10 burpees

Comment #383 - Posted by: JohnFahn at November 24, 2009 12:10 PM

very disappointing

three rounds, plus 25 burpees and 9 squats (used 95 pounds of dumbbells rather than bw back)

m/42/158

Comment #384 - Posted by: rlh at November 24, 2009 12:36 PM

very disappointing
three rounds, plus 25 burpees and 9 squats (95lbs of dumbbells)

m/42/158

Comment #385 - Posted by: rlh at November 24, 2009 12:37 PM

4 rounds

M/30/5'9"/205

Comment #386 - Posted by: Knuckles at November 24, 2009 12:39 PM

Did a "token" CFT today after murph yesterday...

BS: 335 slow as heck...
SP: 130 tied PR
DL: 355 could have gone heavier

Total: 820 (well off PR of 875)

Comment #387 - Posted by: Arthur M/34/5'11"/175 at November 24, 2009 12:59 PM

Found it tough but manageable
5 rounds in 16 minutes
25 burpees, 15 back squats 70kg
had to stop at 16 minutes as my squat form started going weird - back started turning slightly to the right. Will get a recording and see if I can fix that...

Comment #388 - Posted by: CJudgeRun at November 24, 2009 1:51 PM

24/m/170lbs/70"

25 burpees
15 back squats at 170lbs

4 rounds and 25 burpees

Comment #389 - Posted by: Eric-Fairbanks, Alaska at November 24, 2009 3:04 PM

34/m/210/6'5"

4 rounds but with body weight squats.

Comment #390 - Posted by: Corey at November 24, 2009 3:12 PM

reps as rx'd squats on smith machine(focused on getting deep)

4 rds + 9 burpees

Comment #391 - Posted by: Bells 36/6"1"/197 at November 24, 2009 3:19 PM

M/32/5'4"/142lbs
Squats with 145lbs
4 full rounds
+25 burpees +9 squats

Comment #392 - Posted by: Matt Burritt at November 24, 2009 3:29 PM

6 rnds with 175# squat (BW 165)

paced at 5 sec/burpee or so, all sets unbroken. 4th WOD in a row, and will be doing another tomorrow. ugh. then rest.

later,
b
m/33/5'8-1/2"/167

Comment #393 - Posted by: brian p at November 24, 2009 3:55 PM

WOD as rx'd ,B/S @ bodyweight of 75kg

5 rounds + 15 burpees.
all burpees and squats straight through on each round.more than i expected,cos i knew it was gonnae be a killer on the legs .

Comment #394 - Posted by: Pedro Barrera,Scotland at November 24, 2009 4:33 PM

33/m/170

Did 2 rounds plus 15 burpees in 10 mins

Comment #395 - Posted by: Karim saoud at November 24, 2009 4:40 PM

GREAT WOD! Wasnt looking forward to it at first, but managed 4 rounds with 18 burpees. used 75# on back squat.
f/48/115#

Comment #396 - Posted by: angie at November 24, 2009 4:57 PM

CFWU, WOD as RX'd:4 rounds

Then went and finished off with a 1k row in 4 minutes. Slept like a baby after that.

Comment #397 - Posted by: Dan in Baghdad/M/33/5'9"/195 at November 24, 2009 5:08 PM

Forgot, I scaled the squats to 135 so not as rx'd.

Comment #398 - Posted by: Dan in Baghdad/M/33/5'9"/195 at November 24, 2009 5:09 PM

Did back squats yesterday on the Jim Wendler 5-3-1 program then did this today. Brutal!

as rx'd w/ 185#
4 rounds +25 burpees + 9 Back squats

Comment #399 - Posted by: soccerman/CrossfitRenaissance/182/6'0 at November 24, 2009 5:22 PM

3xXFWU
Wod as rx'd
4rnds + 9 burpees

Damn

Comment #400 - Posted by: stojo at November 24, 2009 5:54 PM

M/32/144lbs/5'5"

Used 145lbs on squats
4 rounds plus burpees and 5 squats

Comment #401 - Posted by: Brandon Burritt at November 24, 2009 5:56 PM

F/23/140lbs/5'8"

3 rounds in 22mins:
25 burpees
15x 70lbs back squats (started with 100lbs but quickly found out that was a little dangerous when my legs were tired from burpees)

Had a fair number of "need air!" breaks throughout. =)

Comment #402 - Posted by: Jamie at November 24, 2009 7:22 PM

25 burpees
substituted 45 lb. front squats

3 rounds & 25 burpees in 20 min.

Comment #403 - Posted by: Anh Nguyen at November 24, 2009 7:23 PM

Scale to 135# squat
3 rds

Comment #404 - Posted by: Wade at November 24, 2009 7:54 PM

Jeff @ work
BW 170#
Floppy burpees
6 rounds + 4 burpees

Comment #405 - Posted by: Jeff & Charity @ CF Snohomish at November 24, 2009 10:43 PM

20/m/6'/190#

as rx'd

5 rounds even

those squats were brutal - love the intensity - keep it coming

Comment #406 - Posted by: Neill Li at November 24, 2009 11:30 PM

M/25/71"/185

-3 rnds + 16 Burpees

Comment #407 - Posted by: CTHall at November 25, 2009 1:35 AM

f/35yo/130#/5'5"
125#....5# shy of BW. shoulda done 130#! my rom suffered on several back squats.
5 rounds!

Comment #408 - Posted by: Cori at November 25, 2009 4:04 AM

5 rounds with 110lb back squat.

Saw this on Sunday and thought this might be fun...This was a tough one!

F/34/5'0"/108lbs

Comment #409 - Posted by: Nyree at November 25, 2009 4:59 AM

3 rnds + 25 burpees
Squat: 75lbs (front squat)

Comment #410 - Posted by: Leandre at November 25, 2009 4:59 AM

Gunnar/m/38/185/73"
4 rounds + 17 burpees

Ryan/m/30/185/75"
3 rounds + 24 burpees 45# squat

Comment #411 - Posted by: chinchens at November 25, 2009 5:37 AM

4 rounds

Comment #412 - Posted by: Rosie in Atl at November 25, 2009 6:31 AM

M 48 5"11" 185

3 rds 9 burpies as RX'd

Comment #413 - Posted by: Cap Dave at November 25, 2009 6:51 AM

subbed 135# back squat
3 rounds 12 burbees

Comment #414 - Posted by: TJ/43/220 at November 25, 2009 7:00 AM

3 rd 12 burpies

subbed 135# squat

Comment #415 - Posted by: TJ/43/220 at November 25, 2009 7:01 AM

m/45/165

subbed 155 squat

3 rds + 20 burpees

Comment #416 - Posted by: panger at November 25, 2009 7:10 AM

25 burbees
15 squats 125# on Smith machine at Grove Park Inn

3 rounds -- 16:24. Did 30 burpees on third round while waiting for Smith machine. Karen did 3 rounds in about 15 minutes. Used varying weights for squats.

Comment #417 - Posted by: MattP (m/48/5'11/175) at November 25, 2009 7:31 AM

Hotel gym, had to sub "holding 40# DB's on shoulders" for body weight backsquats.

4 rounds in 18:20. Gassed at that point and stopped there.

Comment #418 - Posted by: JrJordan at November 25, 2009 8:12 AM

M/25/5'9"/195

scaled:
20 burpees
10 185# back squat

3 rounds

Comment #419 - Posted by: AST at November 25, 2009 8:26 AM

CFWU X 3

only did 10min...wasn't feeling too hot

2 rds.

Comment #420 - Posted by: Ted C. at November 25, 2009 10:37 AM

CFWU x 3; #55 x 9s on Gravitron

NOT as Rx'd; #135

4rds of Burpees
3rds +5 on Bsquats; completed round for 22:29 Total

Comment #421 - Posted by: F15E_WSO/47/6'/180 at November 25, 2009 11:13 AM

rx 4 rds

Comment #422 - Posted by: tum1 at November 25, 2009 12:54 PM

3 1/2 rounds + 8 squats

Comment #423 - Posted by: Manchild at November 25, 2009 2:08 PM

BW 200# but used only 155#. 4 rounds plus 25 burpees in 20:12

Comment #424 - Posted by: Josh G at November 25, 2009 6:09 PM

'Just when I think I'm out, they drag me back in...'

Humbling WOD - as Rxd with 155lbs

4 rds

Legs now in pieces

Comment #425 - Posted by: Liam McKarry at November 26, 2009 3:20 AM

dnf

Comment #426 - Posted by: headhunter at November 26, 2009 5:54 AM

4.5 rounds + 9 Squats
m/26/6'1"/168

Comment #427 - Posted by: Mattst7 at November 26, 2009 6:17 AM

75kg Barbell

2 rounds + 25 burpees

(left knee starting to feel dodgy)

Comment #428 - Posted by: JACK1510 at November 26, 2009 7:55 AM

CFWU- 2 round of pu's
run 1mile
50 sit ups
50 back extensions
1 mile
50 sit ups
50 back extensions

30 minutes

Comment #429 - Posted by: ~VERVE~~~~~~~~ at November 26, 2009 8:26 AM

as rx'd

4 rds
+ 25 burpees
+ 8 bwbs

very intense!! wanted 5 rds...so close....maybe next time!

Happy Thanksgiving to all in the Crossfit Community!

Comment #430 - Posted by: al deezy (32-m-155) at November 26, 2009 9:16 AM

4 rounds
14:00

Comment #431 - Posted by: dingrr 51/m/175 at November 26, 2009 10:19 AM

As rx'd
4 Rounds+ 15 Burpees

Comment #432 - Posted by: JF 19/M/5'9/155 at November 26, 2009 11:17 AM

sub

60kg BS
25 Burpees
x
5rds

Comment #433 - Posted by: Aksel at November 26, 2009 11:42 AM

did .75 body weight so 145

5 rounds on the nose. I was watching the clock and gutted the last ten squats to just make it. Now I know I should have gutted all of the squats. I was gaming it a little for fear of squats. Still a killer workout

Comment #434 - Posted by: Shane/31/6'/190 at November 26, 2009 11:59 AM

Hate burpees! Subbed 132lb back squats (175lb body weight), still working up to full body weight squats for that many reps.

2 rounds + 25 burpees + 12 back squats.

[2 + 25 + 12]

Comment #435 - Posted by: JonK at November 26, 2009 3:38 PM

Did on Turkey day. A bit hungover and not feeling it, and a 2 hour mountain bike ride the day before.

As rx'd (185 lb)
4 rounds at 19:44.

Just in case you're reading this, Lauren or Coach - if this WoD doesn't ever come up again, I will not be upset. Just sayin'.

Comment #436 - Posted by: Dale_Saran at November 26, 2009 7:10 PM

Scaled to 15 Bs, 10 .75BW squats; 7.5 rnds

Unreal. Must try this again as Rx'ed.

Comment #437 - Posted by: Apolloswabbie 6'2" 205 45 yoa at November 26, 2009 7:21 PM

M/38/185/5-10

Not as Rxd.. only did 15 min.

BWT back squat at 185... a lot tougher than I thought, mostly 10-5, 8-7,7-5-3.

Burpees just suck 10-5....., then 5.... then 8-5....
So compelted 3 rounds in 15 min...
Was tired from 2 hr football practice before hand, and the previous 3 days. Took a water break twice... so was not killing it but HR was up. Checked the box on getting a xfit workout in thought.

Comment #438 - Posted by: Matt A at November 27, 2009 5:39 AM

M/26/190

subbed 135# squats

3 rounds.

Comment #439 - Posted by: Matt D at November 27, 2009 8:15 AM

As rx'd:

155# Back Squat

3 rounds +25 Burpees +10 Back Squats

Comment #440 - Posted by: Shawn B. 37 - M - 5'9" - 152# at November 27, 2009 8:57 AM

30/m/5"11"/205

Did the squats before the burpees

4 Rds + 15 bw squats + 6 burpees

Comment #441 - Posted by: cheflin at November 27, 2009 2:31 PM

4 rds, 15 squats, 20 burpees

I'm rounding up to 5 rds since I finished and set my own timer. That sucked

Comment #442 - Posted by: D. Price, Akron, 33/m/215 at November 27, 2009 5:33 PM

3 rounds + 20 burpees
scaled weight down to #135

Comment #443 - Posted by: GU997 at November 27, 2009 6:29 PM

4rds + 25 burpees + 6 sqauts

Comment #444 - Posted by: Ian Mosher CFATL (aka Skittles) at November 27, 2009 9:41 PM

C-
6+8 Burpees

Comment #445 - Posted by: Jeff & Charity @ CFSnohomish at November 27, 2009 10:27 PM

4 rounds + 15 burpees

way way way harder than i thought it would be

Comment #446 - Posted by: mulcahy at November 28, 2009 5:10 AM

as rx'd:

5 rds + 5 burpees

Comment #447 - Posted by: Zeb G at November 28, 2009 9:24 AM

AMRAP 20 min

F/45y/62"/134# JULIA
Scaled:
20 Burpees
10 Back Squats @ 50%BW = 70#
3 rounds even

M/41y/68"/160# GEORGE
As Rx'd
3 rounds even

Good to be back after an 8 day break!

Comment #448 - Posted by: George Hernandez (in Chicago) at November 28, 2009 9:38 AM

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

3 rounds burpees
2 rounds 70kg squat plus 10

Disappointed I didn't finish last round squats but know where I can make up time for future reference.

Comment #449 - Posted by: JT at November 28, 2009 3:06 PM

85lbs squats (85% BW)
4 rds

Comment #450 - Posted by: annaminh f/35/118/5'4" at November 28, 2009 6:25 PM

As Rx'd
4 rounds + 25 burpees

Comment #451 - Posted by: CFM Simon/M/5'10"/170 at November 29, 2009 8:39 AM

Did crossfit warmup then the wod bit slowed way down and stopped
early.  In about 17 minutes I did 3 rounds and I followed this

Recovering from illness.

Did crossfit warmup then the wod but slowed way down and stopped early.  In about 17 minutes I did 3 rounds and I followed this with 3 x 10 deadlifts at body weight then 3,5,5 deadlifts at 264 lbs

My lungs feel stressed.

Chest colds are hard on me.

Tomorrow I will teach my class and that is it.  Then wait and see for the next workout.

Comment #452 - Posted by: Karsk(56yo, 5'9",185lbs) at November 29, 2009 12:34 PM

25 Burpees. 40k front squat

4 rounds

Comment #453 - Posted by: BarryT at November 29, 2009 2:09 PM

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

3 rounds

Comment #454 - Posted by: praus at November 29, 2009 2:28 PM

5 rds + 15 burpees

Erin:
AMRAP 20 mins of 15 burpees / 15 - 85# Squat
4 rounds + 15 burpees + 5 squats

Comment #455 - Posted by: MikeyPaul/m/28/170/5'8" at November 29, 2009 3:25 PM

CFWU
3 rounds + 10 burpees
195# BS
48/M/193#/72"

Comment #456 - Posted by: RB at November 29, 2009 3:51 PM

5 rounds plus 25 burpees, 6 bw squats
28 yrs old
175 lbs
5'8
male

Comment #457 - Posted by: noal at November 29, 2009 4:04 PM

m/36/5'9/174

CFWU-3. Reg. Superman. Burgener. Jumprope - Keep rope at side & increase rope speed. Better job jumping straight up toward end.
4 rounds + 25 Burpees.
Not bad for 1st time for consistency. Push harder next time though, esp on Burpees.

Comment #458 - Posted by: jrm at November 30, 2009 6:51 AM

4 rounds 19:12

Comment #459 - Posted by: JerryM M/38/245/6'2 at November 30, 2009 7:16 AM

@ home

6 rounds + 15 back squats, bwt 150#, all burpees unbroken

Comment #460 - Posted by: Mad Max at November 30, 2009 7:52 AM

4 rounds in 19:35
F/27/5'2"/50kg
weight was 40kg

Comment #461 - Posted by: ky at November 30, 2009 4:38 PM

BW215
sub'd 185# squat
3 rounds + 25 burpees + 1 squat

Comment #462 - Posted by: cja at November 30, 2009 6:55 PM

3 rds + 1'08"

Comment #463 - Posted by: James GS at November 30, 2009 9:24 PM

23.m.136.65"

as rx'd
4rds + 3 burpees(PR)

Comment #464 - Posted by: Francis Vu Nguyen at November 30, 2009 11:52 PM

as rx'd
4rds + burpees

Comment #465 - Posted by: Steeliekid 41 175 67" at December 1, 2009 11:55 AM

M/20/5'10/140

Scaled back squats to 3/4 bodyweight = 105 pounds

5 rounds + 2 burpees

Comment #466 - Posted by: Josh R at December 1, 2009 2:30 PM

3 rounds
135 squats

Comment #467 - Posted by: Jamie at December 2, 2009 6:18 AM

Complete as many rounds as possible in twenty minutes of:

25 Burpees SUB 10 Burpees
Body weight back squat, 15 reps SUB 135 pound back squat

6 rounds + 8 Burpees completed

Comment #468 - Posted by: Louis Herrera 50 70" 179 at December 2, 2009 1:13 PM

AMRAP 20 min.

25 burpees
135 lb. back squat, 15 reps

3 rounds + 25 burpees and 4 squats

Comment #469 - Posted by: cbecker at December 2, 2009 3:46 PM

i was for sure i would kill this... it killed me...

as RX'd
25 burpees
165# back squat, 15 reps per round

3 rounds + 20 burpees

why does it take me so long to do burpess???

Comment #470 - Posted by: Isaac Twist m/30/167/5'11" at December 3, 2009 4:16 PM

this was extremely painful!
as rx'd with 245lbs for back squats
2.5 rounds

Comment #471 - Posted by: Go at December 4, 2009 4:01 PM

4 complete sets + 25 burps w/ 205 lbs on back squat

Comment #472 - Posted by: nsb at December 4, 2009 5:29 PM

bw=150#

3 rounds plus 21 burpees

Comment #473 - Posted by: dcyn at December 7, 2009 1:17 PM

34 yom 202 lbs.

Scaled to 185. 3 rounds even. Early morning and I just couldn't push myself

Comment #474 - Posted by: kgw at December 8, 2009 7:09 AM

As RX'd. Back squats at 155lb. 5 rounds completed in 19:58.

Comment #475 - Posted by: R.Lee_Seattle at December 10, 2009 2:10 PM

@thegym

4rounds +25.burpees


G-Bomb (subbed 115# squat)
3rounds +10.burpees

Comment #476 - Posted by: stinker |27.m.160#| at December 11, 2009 5:02 PM

7 rounds as rx'd

Comment #477 - Posted by: mcdontron at December 13, 2009 11:50 AM

CFWUx3
BWU

3 rounds; 13 Burpees
170lb squats

Ernest 39/M/61"/167

Comment #478 - Posted by: twiki2 at December 14, 2009 7:20 AM

m/40/67"/180#

amrap 20 minutes

25 burpees
15-3/4 (135#) weight back squat

4 rounds + 10 burpees

Comment #479 - Posted by: Anthony Rubino at December 15, 2009 6:10 AM

btw: 155

dont remember my rounds, only that this wod was brutal. i think 4 rounds + 25 burpees + 8 back squats.

Comment #480 - Posted by: seth c at December 15, 2009 2:59 PM

CFWU x3
BWU

WOD: 3rnds + 10burps with a 215lb back squat. Have I mentioned how much I hate burpees!

Comment #481 - Posted by: basebplyr1 (m,31,6'3",215) at December 16, 2009 8:33 AM

3.5 rounds exactly (3 rounds + 25 burpees)

Comment #482 - Posted by: TROY at December 18, 2009 6:21 AM

3 rounds of Burpees x 25 plus 3
3 rounds of Machine Squats x 15 (200 lbs.)

Comment #483 - Posted by: TheROB at December 26, 2009 3:06 PM

m/42/6'/155 12-8-09
20 burpees
115# bk squat
3 rds in 17:15 could do no more

Comment #484 - Posted by: PB at December 27, 2009 6:28 PM

As Rxd 4 rounds plus 14 burpees

All squats A-T-G

Comment #485 - Posted by: wlaws284 at December 27, 2009 7:12 PM

scaled bw 206#

20 burpees
5/8/7 BS @ 155#
20 burpees
5/5 BS @ 155#, 10 @145#
20 burpees
5/9/6 BS @ 145 #

19:15

Comment #486 - Posted by: nashville steve at January 2, 2010 9:15 PM

as rxd 4 rounds 21 burpees

Comment #487 - Posted by: Chewuch Jeff 36/5'9"/190 at January 6, 2010 6:28 PM

45/m/165

5 rounds + 7 burpees

great WOD

Comment #488 - Posted by: moglee at January 7, 2010 4:54 PM

0000000000000000000000000
31/m/161/65"
5 rounds
ugh!

Comment #489 - Posted by: ac at January 21, 2010 4:41 PM

As rx'd. BW 175#.

5 rounds + 25 burpees + 2 squats.

Comment #490 - Posted by: chris m at February 1, 2010 9:03 PM

deceptively brutal workout. Was shooting for over 6 rounds. Results = 6 rounds + 18 burpees (@ 146lbs BW) :)

Comment #491 - Posted by: Jason H. 23/M/5'8"/146lbs at September 2, 2012 7:02 PM
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