April 30, 2010

Friday 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 040823.

FournierBCSectionalsWallball_th.jpg

Enlarge image

For wallball shots, the hips generate the primary upward momentum on the medicine ball; the arms are follow-through.


"Implementing the WOD" with Tanya Wagner, a CrossFit Journal preview video [wmv] [mov]


The top Mountain Sectionals athletes prepare for the North Central Regionals this weekend - video [wmv] [mov]


Athletes to Watch at this weekend's North Central Regionals!


"Progress in industry depends very largely on the enterprise of deep-thinking men, who are ahead of the times in their ideas."
- Sir William Ellis

Posted by lauren at April 30, 2010 5:00 PM
Comments

FOR REAL??!!! OH DEAR!

Comment #1 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 29, 2010 6:25 PM

Haha wow. I love crossfit! This is gonna hurt tomorrow morning.

Comment #2 - Posted by: Bryan at April 29, 2010 6:27 PM

that is just...mean!

Comment #3 - Posted by: Chris S at April 29, 2010 6:28 PM

tuesday was a great workout. i'm sure it will be even better in reverse

Comment #4 - Posted by: mike/40/6'3"/225 at April 29, 2010 6:29 PM

What the hell? This is the same WOD that was posted Tuesday, but backwards? Was that intentional??

Comment #5 - Posted by: Tino at April 29, 2010 6:29 PM

DEJA VU!!! I love it! 3, 2, 1...GO!!!

Comment #6 - Posted by: MessDog at April 29, 2010 6:32 PM

Niyice!
Clever... CrossFit, very Clever!

Comment #7 - Posted by: Steven M. Platek, Ph.D. at April 29, 2010 6:33 PM

don't you just love crossfit. i would never think of this after tuesday!

Comment #8 - Posted by: SX at April 29, 2010 6:35 PM

YAY BURRITO...nice wallball demo!

Comment #9 - Posted by: Globo at April 29, 2010 6:35 PM


DOW sdrawkcab eht

Comment #10 - Posted by: John P at April 29, 2010 6:35 PM

Constantly varied????

Comment #11 - Posted by: Jeff at April 29, 2010 6:36 PM

damnit!

Comment #12 - Posted by: stickler at April 29, 2010 6:37 PM

hahaha awesome.

Comment #13 - Posted by: Jason at April 29, 2010 6:38 PM

The term "derivative" comes to mind.

Comment #14 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 29, 2010 6:38 PM

brutal, made up Tues today, sucks for me, lol

Melinda F42/122/5'4"

Comment #15 - Posted by: Melinda at CrossFit Persevere at April 29, 2010 6:40 PM

I love Mainsite Programming.

Comment #16 - Posted by: Mike McGoldrick at April 29, 2010 6:41 PM

Sweet, just when i thought i was done with tuesdays WOD....thanks crossfit....dammit

Comment #17 - Posted by: Nich at April 29, 2010 6:41 PM

wow..that is bold.lol. lets do it.

Comment #18 - Posted by: JayJay at April 29, 2010 6:41 PM

perfect!

Comment #19 - Posted by: AllisonNYC at April 29, 2010 6:42 PM

If I make it through the first part, and thats a big IF. I hope to dominate this thing.

Comment #20 - Posted by: Jack Swagger at April 29, 2010 6:43 PM

very interesting should be very very interesting

Comment #21 - Posted by: mikey mic at April 29, 2010 6:43 PM

QUESTION-

So I got the handstand progressions down now I can do wall stands for a good duration still working on the push up part is there a equivalent time duration to 1hspu kind of like the 4 pullup/4dip=1 msup

Comment #22 - Posted by: KRONICk at April 29, 2010 6:44 PM

F*ing Genius!

Comment #23 - Posted by: Masher at April 29, 2010 6:44 PM

NICE BURRITO! Who thought wall balls would get you on main page?!

Comment #24 - Posted by: fetus at April 29, 2010 6:44 PM

LOL, BURN.

Comment #25 - Posted by: Stephanie at April 29, 2010 6:44 PM

well played crossfit, well played.

Comment #26 - Posted by: brian t at April 29, 2010 6:45 PM

Kronick, try offsetting your weight with a band or by putting your foot on something

Comment #27 - Posted by: Mad Science at April 29, 2010 6:47 PM

Sonuva!...

Comment #28 - Posted by: Mauricio at April 29, 2010 6:48 PM

YAY Burrito! represent Taranis baby!!! I guess a picture of you doing wall balls is better than one of you doing rowing! lol

Comment #29 - Posted by: Focker at April 29, 2010 6:49 PM

!emosewA

Comment #30 - Posted by: Dave at April 29, 2010 6:50 PM

So...uh...I hate you.

Comment #31 - Posted by: StunZeed at April 29, 2010 6:56 PM

Burrito is my hero! Way to represent Crossfit Taranis with the kick ass wall-ball demo!!!!

Comment #32 - Posted by: Wheels at April 29, 2010 6:57 PM

Okay that's just wrong. LOL....oh well. Let's see if I can go faster this way.

Comment #33 - Posted by: Keith M at April 29, 2010 7:04 PM

Very interesting. I am curious how this goes in reverse. Cool idea. I am looking forward to it!

Comment #34 - Posted by: TLE at April 29, 2010 7:06 PM

.sdrawkcab semit ruo tsop lla dluohs ew knith I

Comment #35 - Posted by: Philbert at April 29, 2010 7:07 PM

YAY BURPEES!

Comment #36 - Posted by: Jake M at April 29, 2010 7:10 PM

WTF! Just kidding. Yay Burpees! They killed me the other day being at the end. Shoulders will be wrecked either way....

Comment #37 - Posted by: Rick C. at April 29, 2010 7:10 PM

#33,
Funny!

Comment #38 - Posted by: F15E_WSO_M/47/6'/175 at April 29, 2010 7:11 PM

Easier that way for sure!

Comment #39 - Posted by: GPerron CFChambly at April 29, 2010 7:13 PM

Dirty...

Comment #40 - Posted by: bs2103 at April 29, 2010 7:17 PM

just wondering what's a good sub for handstand pushups? i can't really do them yet so just wondering

Comment #41 - Posted by: Branden at April 29, 2010 7:19 PM

16.24 ... but my HSPU were woeful.

Comment #42 - Posted by: kim at April 29, 2010 7:23 PM

Oh yeah...it looks much easier this way!

Comment #43 - Posted by: waderpro at April 29, 2010 7:27 PM

TOUCHE!!!!!!! Crossfit..... Here is one for you!!

Comment #44 - Posted by: Greg at April 29, 2010 7:27 PM

I'm going backwards and doing the front squat WOD...

Comment #45 - Posted by: Daniel Krull AKA "Franiel" at April 29, 2010 7:33 PM

I love this place!

Comment #46 - Posted by: bingo at April 29, 2010 7:35 PM

Is this a Flip Flop or Flop Flip? I'm reminded of someone with a name like Harry?

Comment #47 - Posted by: ddd at April 29, 2010 7:36 PM

That just ain't right lol.

Comment #48 - Posted by: Brandon at April 29, 2010 7:52 PM

Crazy! I just did the reverse today, clocking 22 minutes flat. I imagine doing burpees first won't add nine minutes to my time.

Comment #49 - Posted by: Archon at April 29, 2010 8:02 PM

Quick question, do i have to complete all of one exercise before i can move on to the other or can mix a combination together, eg 10 burpees, 20 kb swings and 30 sit ups?

Comment #50 - Posted by: julz007 at April 29, 2010 8:05 PM

My prediction, this will show faster times.....in addition to your post say whether it was faster than Tuesday

Comment #51 - Posted by: JohnnyMac at April 29, 2010 8:06 PM

im gonna have to disagree about the faster times. the thought of 30 hspu's after everything else is ridiculous. yes one may blow through the burpees but i will be very interested to see how many sets the hspu's have to be broken up into

Comment #52 - Posted by: Kevin at April 29, 2010 8:14 PM

blow thru 70 burpees? Dude, I'm a mere mortal..

Comment #53 - Posted by: kev at April 29, 2010 8:19 PM

F my life. More burpees. Maybe they'll quit being a goat of mine if I do a couple hundred a week. So far 6 years of practice hasn't sped me up much.

Comment #54 - Posted by: Damon - Wasatch at April 29, 2010 8:22 PM

hahaha... gotta beat 15minutes from tuesday!

Comment #55 - Posted by: dan at April 29, 2010 8:29 PM

Did tuesdays WOD today 22:05 and i was exhausted... not happy about doing this back to back.

Comment #56 - Posted by: devtoman at April 29, 2010 8:36 PM

When I did this on Tuesday I was thinking what this would be like if I did the Burpees first - now I'll find out! I think they'll suck just as much on the front end :)

Comment #57 - Posted by: Andres at April 29, 2010 8:40 PM

You can puke, pass out, or die...but you can't quit!

Comment #58 - Posted by: Chris O at April 29, 2010 8:44 PM

You know, my workout bud and I were talking about that workout, and I was just saying how glad we were that the workout wasn't backwards (starting with 70 burpees). Then CF drops this bomb on our lap. NICE!

Comment #59 - Posted by: simon at April 29, 2010 9:05 PM

Burrito you are my hero! Way to represent Taranis with the wall-ball demo girl!

Comment #60 - Posted by: Wheels at April 29, 2010 9:16 PM

I'm going to have to back the car out of the driveway, I don't think the garage will contain this one....

Comment #61 - Posted by: Keith at April 29, 2010 9:19 PM

@#39 Branden,

Check out the video demos for handstand pushups. They show some alternatives that involve putting your legs on a bench, box, etc. My coach has us to ones called "stinkbugs" that involve being on all fours, feet on the floor, with your ass sticking up, and tilting forward until you do a pushup as vertically as possible.

Comment #62 - Posted by: Hoolia at April 29, 2010 9:24 PM

To the Masses: Got a little off cycle so I did Tuesday's WOD today (Thursday). Do you all think it's wise to do the same motions (in reverse) the day after? If not, I was thinking of hitting the 5x3 front squat as I missed that as well. Thoughts?

Comment #63 - Posted by: Ransom at April 29, 2010 9:24 PM

it hurts just thinking about it! bring it!!

Comment #64 - Posted by: lisa at April 29, 2010 9:30 PM

NOOOOO!!
it's gonna hurt but gotta get it done...

Comment #65 - Posted by: LD at April 29, 2010 9:44 PM

#59 I just did tuesdays today as well, I'm probably not going to do tommorow wod tommorow, just because I know i won't hit it hard enough to do it justice. If you really want to do it, all the power to you, probably won't do damage, but you probably wont see the best performance.

Comment #66 - Posted by: ksyco m/5'11"/185 at April 29, 2010 9:46 PM

#59 Ransom

Hit the front squats bud.

Comment #67 - Posted by: Fosco m/175/5'9/23 at April 29, 2010 9:47 PM

Wow - the North Central Regionals video, rough, really really rough. The music was so wrong and almost made it a parody of a crossfit video.

Most of the videos are so well done it sure stands out.

Comment #68 - Posted by: JohnC at April 29, 2010 9:58 PM

Oh MAN! You've GOT to push the "Compare to 040823" link. Three Crossfit legends from their earlier days. Lynne Pitts, (yes, THAT "Lynne"), had a fantastic performance. Tony B. was having equipment challenges, and one of the classic Crossfit Goddesses, Nicole appears to have struggled with this WOD. Back when they were still human.

I love the fact that the archives contain a million little stories from so many lives that have been dramatically changed by Greg and Lauren. Thank you so much to the Glassmans.

Comment #69 - Posted by: mas 53/M/155 at April 29, 2010 10:08 PM

22:43 as rx'd....that was a complete 5min faster than tuesday. I am completely spent...

Comment #70 - Posted by: Nelson M at April 29, 2010 10:10 PM

Nice air time Burrito!

Comment #71 - Posted by: Bodhi at April 29, 2010 10:15 PM

let's see if i can beat tuesday's time of 15:29.. this is gonna be fun

Comment #72 - Posted by: jack at April 29, 2010 10:18 PM

Shweeeeet

Comment #73 - Posted by: Zain at April 29, 2010 10:21 PM

sounds like a character builder

Comment #74 - Posted by: steven canales/camp ramadi,iraq at April 29, 2010 11:04 PM

well here goes my first WOD since being on rehab for a month for a torn hamstring yikes!!

Comment #75 - Posted by: DOC M/23/5'10"/199 at April 29, 2010 11:07 PM

28:30 Definitly fell on my HSPUs and couldn't get back up for my last three. I did but it took me a min or two.

Comment #76 - Posted by: Brent at April 29, 2010 11:09 PM

that 70 burpees is daunting but that just means I MUST do it!!!

Comment #77 - Posted by: Cookie at April 29, 2010 11:22 PM

BURRITO yer badass!!

Comment #78 - Posted by: Flanders at April 29, 2010 11:49 PM

Flanders: I'd say Burrito is more like goodass!

Comment #79 - Posted by: Globo at April 30, 2010 12:04 AM

I Just love CF bootie :)

Comment #80 - Posted by: Leon R at April 30, 2010 1:06 AM

Ya Globo, she's toight like a toiger!

Sorry Burrito but Globo made me do it.

Comment #81 - Posted by: Flanders at April 30, 2010 1:11 AM

I am in such bad shape! I stopped at 22 mins, 7 reps into the pullup set. Oh man.

Comment #82 - Posted by: Prugel at April 30, 2010 1:25 AM

....oh crap! 321 GO!

Comment #83 - Posted by: ECHO at April 30, 2010 1:36 AM

20:57 compared to 18:11 on Tuesdays WOD. Interesting how the fatigue set in differently at the end here. I took forever to get through the burpees the other day, then had to go for many sets of one on the HSPU today. Definitely a Love/Hate relationship on this WOD!

Comment #84 - Posted by: Rick C. m/34/5'7"/150 at April 30, 2010 1:41 AM

16:44. Powerful stuff in reverse. Er, or was that the right way?

Comment #85 - Posted by: MessDog at April 30, 2010 1:52 AM

26:43...didn't do tuesdays but broke it down into:

7 x 10 burpees
3 x 20 sit ups
1 x 50 KB Swings @ 8Kg
5 x 4, 4 x 3, 3 x 2 Pull Ups
3 x 10 modified HSPU'S @ 19cm.

That was a good laugh, experiencing all round body shakiness now.

Comment #86 - Posted by: Diarmuid at April 30, 2010 2:04 AM

Wod as rx'd
Time=18.43

9 seconds faster than the other day. My burpees and swings were faster but my pullups and hsp were slower. Especially my pullups. Could only do em in sets of 3's mainly! I find swings and pullups use very similar muscles/movements and struggle doing em back to back.

Comment #87 - Posted by: Prinze at April 30, 2010 2:31 AM

After not being able to do Tuesdays WOD R'xd because of the HSPU's, I decided to take action. I now have kipping HSPU's in my bag of tricks. Im looking forward to doing this WOD as prescribed!!!

Comment #88 - Posted by: Neal at April 30, 2010 2:47 AM

15:03 KAF

Love the compare to picture. That guy with coffee cup, his form is solid.

Comment #89 - Posted by: Wayne at April 30, 2010 3:34 AM

Gotta love it ha! Be interesting to see if there is much of a time difference.

Comment #90 - Posted by: aj at April 30, 2010 3:35 AM

17:36 as Rx'd

Comment #91 - Posted by: Tyler Scott at April 30, 2010 3:39 AM

m/42/5'6"/145

22:16 2min slower than last time. hspu were the killer.

Comment #92 - Posted by: duane at April 30, 2010 3:54 AM

33/m/190

rx'd

17:23

Comment #93 - Posted by: MWade at April 30, 2010 3:59 AM

42/m/176cm/73kg

As rx'd

18:10

After burpees 50/20, sit-ups unbroken, KB-swings unbroken, pull-ups 25/15 my time was 12 min flat, but then heavily broken HSPUs took so much time. A handful of HSPUs were not full ROM, so I don't count it as a PR, my time on Tuesday 100427 was 18:35.

Comment #94 - Posted by: Memuc at April 30, 2010 4:25 AM

So what you're trying to tell me is that it wasn't a good idea to do Tuesday's WOD yesterday, right????? F me!

Comment #95 - Posted by: MikBu at April 30, 2010 4:25 AM

13:30 on Tuesday and now 11:02 today...somethings working. Thank you crossfit!!!!

Comment #96 - Posted by: James Cooper at April 30, 2010 4:27 AM

What a morale crushing workout. My traps are still sore from doing this workout on Tuesday.

Comment #97 - Posted by: austin at April 30, 2010 4:29 AM

I was very happy on tuesday with my ability to do 20 HSPU before resetting. I will surely smash my face today. Embrace the suck.

Comment #98 - Posted by: Fyrwrks416 at April 30, 2010 4:31 AM

as rx'd

15:34 HSPU's (5/4/3/3/3/3/3/3/3)

Tuesday - 11:37 HSPU's (21/9)

Comment #99 - Posted by: joecam 35/M/190 at April 30, 2010 4:34 AM

Is it supposed to be easier backwards, oh no it f-ing hurts just as bad the other way around.

Comment #100 - Posted by: Danny at April 30, 2010 4:41 AM

Wonderful!!

18:07
Used a 25lb dumbbell for swings, did jumping pull ups and hooked feet over a shoulder height O-bar for HSPUs.

F/34/5'0"/108lbs

Comment #101 - Posted by: Nyree at April 30, 2010 4:56 AM

29/6'8"/218

23:33

2 mins slower than Tue.

Comment #102 - Posted by: Stretch at April 30, 2010 5:00 AM

To those of you who decreased time from tues kudos. That was much harder I added almost 4 minutes.. I could not string together more than 6hspu at a time

Comment #103 - Posted by: Tony R at April 30, 2010 5:23 AM

a.m. 2.5 mi (2 mi 80%/ 0.5 mi 90% pace) time trial- 17:26; not good.

p.m. 16:07, not as RX'd HSPUs need to go head all the way to the floor. Same issue when I did this on Wednesday in 18:53. My weakness is definitely HSPUs with this workout- burpees not my issue. Met my old friend pukie at the end of this one.

Thoughts: Having the knowledge of how this was going to feel from such a recent workout essentially negated the unknown aspect of this one. That's the takeaway for me- I am more easily motivated to have that positive reinforcement (recent memory) once in a while with programming. It also boiled down to me being disappointed in the last performance and gutting it out this time. Still a lot of room for improvement- i.e. broken sets of pull ups (10/10/10/5/5), swings (25/15/10), burpees (35/20/15), and HSPUs (5s) all point to a lack of virtuosity in performance of these movements- and that's not necessarily bad news. These WODs, even after over 2 years of this, continue to identify what "I suck at" and implore me to them more. Again, thanks for feeding us "baby birds," HQ.

Comment #104 - Posted by: Tim/35/M/70/170 at April 30, 2010 5:27 AM

As rx'd 23:12

30 seconds faster this way, but still tough as hell!

M/34/5'9"/155lbs.

Comment #105 - Posted by: Jeff Wood at April 30, 2010 5:40 AM

F/39/5'6"/160

The burpees first were maybe easier, but they made everything else harder!

subbed 5 sec handstand holds for each HSPU, so did 10 rounds of 15 sec handstand holds (2 rounds were all or mostly spent just trying to get up into the handstand!)

33:03

Comment #106 - Posted by: mom to five at April 30, 2010 5:50 AM

I don't see why some people are hating on the programming for "not being varied". It's more predictable
and less varied if you never do the same workout twice in succession. It's just like if coincidences never happened it'd be strange that they didn't. If you don't like the programming, don't do it; do your own, go do bicep curls and calf raises, whatever, just don't spam the message board with your complaints.
/rant

Patrick McClurg 19/m/Northern Ireland

Comment #107 - Posted by: Patrick at April 30, 2010 5:50 AM

So, do we count it off as 1, 2, 3, go! now?

Comment #108 - Posted by: Chadd m/25/185# at April 30, 2010 5:51 AM

M/29/180/5'10"

as rx'd

18:34

Comment #109 - Posted by: Mark at April 30, 2010 5:55 AM

m/33/5'9"/175

went 1/4 of the way down on HSPU!!

22:50

Comment #110 - Posted by: elliott at April 30, 2010 5:57 AM

an excellent reference to yesterdays read , the collapse of the complex business model , is thomas homer-dixon , "the upside of down" discussing catastrophe,creativity, and the renewal of civilization

this will be another great workout, I'm glad I squeezed in the front squat wod , I'm already to skinny and I like the heavy wod's to bulk up a little , really need to eat like crazy just to maintain what size I have for my shallow ego's sake.

Paul45

Comment #111 - Posted by: paul45 at April 30, 2010 6:04 AM

M 36/5'10"/170

14:30

Rx'd
except 12 HSPU then 18 modified HSPU
...............
+35 Bench press

Comment #112 - Posted by: Rholl at April 30, 2010 6:14 AM

Coach- 1
Me- sore

I am pretty sure I swore off burpees after Tuesdays WOD

Comment #113 - Posted by: Jason @ Vulcan Fitness at April 30, 2010 6:14 AM

Props to the first person to post with a 'Compare to' for 23rd August 2004!

Comment #114 - Posted by: Chris at April 30, 2010 6:21 AM

M/36/5'9"/155
Scaled about 45%.

15 Double Unders (3+ singles / double)
30 Sit-ups
25 15lb DB swings
20 Pull-ups (4 sets of 5)
15 HSPU feet on ledge

about 12 minutes. I started CF in Nov, scaling at 20%, adding 5% per month. Hope to get to 100% by Jan 2011.

Comment #115 - Posted by: Tom Eberhard at April 30, 2010 6:28 AM

this latter seems to suit me better than tues - 7.5 min faster. fixed bar (rather than IPS) for pullups and anchored situps also helped my time today. still bridged my feet on HSPUs though.

21:58

Comment #116 - Posted by: jeglit (m/38/6'4"/220) at April 30, 2010 6:30 AM

scaled it a little bit. took 10 off each and then did 30 regular push ups as i can't do hspu. took 23:25. been out of CF since in iraq so i'm not disappointed to much

Comment #117 - Posted by: Branden at April 30, 2010 6:31 AM

21:09 - had to scale HSPU's. (hand stand in front of 48" box, feet on top of box).

Used parallets for the reverse earlier this week; 22:52 - HSPU's were horrendous though.

Comment #118 - Posted by: ArcLite M/35/69"/163 at April 30, 2010 6:33 AM

M/32/180/6'2"

20:13

assisted HSPU's - feet over bar

slower by 1:43 than doing the workout in reverse order

Comment #119 - Posted by: Rhett at April 30, 2010 6:33 AM

16:32.... That was painful haha.

Comment #120 - Posted by: Jordan at April 30, 2010 6:48 AM

the HSPU's scare me... might fall on my face esp. when its at the end

Comment #121 - Posted by: Graham at April 30, 2010 6:49 AM

m/27/5'8"/145

55lb DB for KB swings, rest as Rx'd. HSPU's took forever!

20:35 (2 min slower than tuesday)

Comment #122 - Posted by: Townsend at April 30, 2010 6:56 AM

17:48

Comment #123 - Posted by: Hale at April 30, 2010 7:01 AM

14:14 as Rx'd...

1:14 slower than Tuesday...crap! I can contribute that to the HSPUs. On Tuesday I was able to do them in 2 sets. (25/5) Today, I had to break them up quite a bit. Also the pull ups on Tuesday were two sets (30/10) and today I had to go 20/10/10. The burpees at the end on Tuesday were horrible but I plodded through them. By starting with them, I was smoked immediately. When I started this I expected to be able to beat my time from earlier but as usual...I underestimated the WOD. Cool idea.

NEVER QUIT!!

Comment #124 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 30, 2010 7:02 AM

Rxd 15:51

Tues 12:31

Comment #125 - Posted by: DSides at April 30, 2010 7:04 AM

M/19/158/5'8

excellent workout looking forward too this,
i put together a bit of a longer WOD i will be doing
100 air squats
90 pushups
80 box jumps 24"
70 burpees
60 steps walking lunge
50 pullup
40 wall ball #20
30 knees too elbows
20 handstand pushups
10 toes to bar

Comment #126 - Posted by: ian at April 30, 2010 7:05 AM

Okay so I was feeling pretty crappy about my time on tuesday, 28:30. But then I checked the compared to date. The times are much closer to mine. So this makes me feel good cause I have been crossfitting for only 2 months now in my garage. Plus pushing 260lbs on HSPU's isn't that easy. But lets see if I can beat tuesdays time.

Also, i'm with #93,

3.2.1....."embrace the suck"

Comment #127 - Posted by: Nick (M/27/6')"/260) at April 30, 2010 7:10 AM

comment #55, you rock!
"You can puke, pass out, or die...but you can't quit!"

This was awesome, I loved it. Burpees are my new favorite enemy :-)

Comment #128 - Posted by: Jaime at April 30, 2010 7:18 AM

When I woke up this morning I rolled over and refreshed the Crossfit homepage to see what the WOD was. I refreshed it 3 times before I realized that my internet wasn't screwed up.

Today: as Rx'd 13:04

Tuesday: as Rx'd 12:33

The HSPU at the end kicked my @$$

"Don't wish it was easier, Wish you were better"

Comment #129 - Posted by: david stover at April 30, 2010 7:29 AM

FML...burpees again.

Comment #130 - Posted by: Ahops3 at April 30, 2010 7:32 AM

The Porch:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-up

Time: 13:51

Comment #131 - Posted by: Derek at April 30, 2010 7:33 AM

M/19/155

As Rx/d....13:37

45 seconds faster then tues...

Comment #132 - Posted by: AJ at April 30, 2010 7:37 AM

F/34/5'3"/108 11:50 70 Burpees, 60 Sit Ups, 50 Kettle Bell Swings 25lb, 40 Pull Ups Sub Asst, 30 Push Ups Sub off a 40inch box...no CF fds in the gym today so next time going for regular hand stand push ups :)

Comment #133 - Posted by: Mindy S at April 30, 2010 7:39 AM

32/m/5'10"/210

HSPU depth was very very short. I need to practice this movement more often. Used 55lb db for swings. Everything else as rx'd

26:12

Comment #134 - Posted by: D Craig at April 30, 2010 7:41 AM

Wow David! (comment #124)I was thinking this would be faster than tuesday since burpees are first and not last to slow you down when you are already pretty fatigued. Interesting.

I did Tuesday WOD yesterday so I'm gonna look extra special today doing this in my globo gym today. But still way better then following my local CF site.

Comment #135 - Posted by: kristen p. at April 30, 2010 7:42 AM

17:05. SAME TIME AS TUESDAY. Weird. HSPU's = complete muscle fatigue.

Comment #136 - Posted by: Chris H m/32/147/67" at April 30, 2010 7:45 AM

14:58 as Rx'd

* Burpees- unbroken... but last 20 were very slow...
* Sit ups- unbroken
* KBS- 25/15/10
* Pull ups- 10/10/10/10
* HSPU's- 5/3/3/3/3/2/2/2/2/2/1/1/1

(2 minutes slower that when done in opposite order... HSPU's...)

Comment #137 - Posted by: MarcusG 5'9" 170 at April 30, 2010 7:50 AM

lame...

10:57 Rx/d

m/27/6'3"/225

i am better than you.

Comment #138 - Posted by: brosef at April 30, 2010 7:54 AM

rx'ed

13:46

1:02 slower than first.

m/165/35

Comment #139 - Posted by: jk at April 30, 2010 8:03 AM

Back in 2004 they did the workout reversal (10-20-30, etc) two days later. No one complained about it in the comments. In fact, there was not much comment at all about it.

Comment #140 - Posted by: Quinn McCutchen at April 30, 2010 8:07 AM

1) WOD ridiculous. 2) The music in video of the Mountain States is absolutely stupid. Why the screamo?

Comment #141 - Posted by: SPS at April 30, 2010 8:07 AM

Oh, this is too funny. I wonder if my poor bruised pec can handle the burpees, that is my only question. It's getting better, though. If it can't, I wonder what in the world could possibly sub for 70 burpees? The Bataan Death March, maybe? If I were Rob Orlando I would just do one-arm burpees. Maybe I will try double unders, but even that doesn't seem to quite capture the pure suck of it.

Comment #142 - Posted by: Kamper M/45/200/74" at April 30, 2010 8:09 AM

#130.... I completed my Burpees a full 2:30 faster than I did on Tues. and thought that I would kill my previous time, but by the time I got to the pull ups and especially the HSPU I was done and ended up 2 or 3 repping the HSPU after 15.

Comment #143 - Posted by: david stover at April 30, 2010 8:14 AM

as rxd 15:41
m/43/6/200

Comment #144 - Posted by: neilz at April 30, 2010 8:23 AM

Did 3x5 Front squats today (details there, PR!)

then did today's WOD as Rx'd though HSPU still lack ROM.

17:31 :14 better than Tuesday.

Comment #145 - Posted by: Thatcher M/43/5'10"/200 at April 30, 2010 8:23 AM

I second SPS on the choice of scream-O music...just my penny's worth...

Just coming off second down week recovery from left eye ReSTOR surgery. Today just kicked my arse...


28:25.


Wayne at KAF: If you are who I think you are here's a hat tip and nod from your former Al Hillah REO CF'r...stay safe and keep your head down...

Comment #146 - Posted by: james.patrick M/48/66"/135 at April 30, 2010 8:26 AM

The gym around here does not have kettlebells. What can I use for a substitute?

Comment #147 - Posted by: Doc Irish at April 30, 2010 8:31 AM

Kevin
M/51/5'11"/168

16:21, with 1.0 pood kettlebell, and feet on smith machine bar hspu.

That is exactly ONE second slower than Tuesday, with the same subs.

Carole
F/51/5'6"/133

Made up the front squat WOD:

80
90
100
110(PR)
115(PR)

Comment #148 - Posted by: Kevin C. at April 30, 2010 8:45 AM

#142~ use a DB

Same standards as shown in the CF New England video on Tuesday.

unanchored chest to knee sit ups
1.5 pood KB
kipping pull ups
head to floor HSPU

NOTE: some HSPU were more like hair to floor!

KB's felt MUCH BETTER than Tuesday, pull ups felt worse.

TIME: 16:33 17 seconds slower than Tuesday.

Plodded along in a mile run after and jumped some rope.

Tired from rest day WOD:

3 rounds 8 power snatches 75#, 10 ring dips, 12 Toe to bar (From CF FB)

Have a great Friday everyone!!

Comment #149 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 30, 2010 8:46 AM

#143~GREAT EFFORTS WITH YOUR PR CAROLE!!

Kevin~ I was slower too!

Comment #150 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 30, 2010 8:47 AM

m/26/6'1''/265#

Took away HSPU's this round again just like Tuesday.

Broke up everything, but I was much stronger and more confident in the movements today. Familiarity must have given me a bit more confidence because I finished in 1:11 less than my Tuesday time!

Tues: 20:34
Today: 19:23

Comment #151 - Posted by: Albino Rhino at April 30, 2010 8:49 AM

18:48

Comment #152 - Posted by: JETT at April 30, 2010 8:49 AM

My PR is 00:14:30.3
sub incline push ups cuz yesterday did 200 push ups

Comment #153 - Posted by: FrankyTyler at April 30, 2010 8:49 AM

70 Burpees
60 Situps
50 Swings, 55# db
40 Pullups
20 Very Pathetic HSPU
20 Inclined Pushups
30:00

Same time as Tuesday, but I got 10 more HSPUs. If you can call them that. I think they took me close to 10 minutes.

Comment #154 - Posted by: T Holm at April 30, 2010 8:52 AM

I'm 36 and did Crossfit hardcore for two years after the police academy. Unfortunately that was 8 years ago. I've been back for three weeks and this workout almost killed me. I saw dead people. Working out to the point you start dry heaving is a good thing right?! I got through everything but the hand stand push ups.

Comment #155 - Posted by: Kyle at April 30, 2010 8:53 AM

What is wrong with me 70 burpees and I want to do this workout!

Comment #156 - Posted by: TNail at April 30, 2010 9:00 AM

what can i sub for burpees. I want this still to be hard, but my bum shoulder says no to burpees right now.
thanks,

Comment #157 - Posted by: Mike at April 30, 2010 9:00 AM

"The gym around here does not have kettlebells. What can I use for a substitute?"

@ #142:

Use a 55# dumbell

Comment #158 - Posted by: James White at April 30, 2010 9:04 AM

47/5 11.5/154

Know something, Coach? You can go off people!

19.44 subbed 40lb db, inclined pressups. 90 secs faster, with heavier db. Go figure.

Comment #159 - Posted by: Nick K at April 30, 2010 9:05 AM

#145 Fit Mom- Thanks. You really should consider taking a rest day on "rest day"!!

Even without a day off, you had a great performance.

Comment #160 - Posted by: Kevin C. at April 30, 2010 9:07 AM

70 burpees (8:04 - yikes those were slow)
60 sit-ups (3:13)
50-55# DB swings (2:56)
40 Pull-ups (5:17)
30 HSPU (5:17) - far from perfect form but as low as I could go without smashing my face

Total: 24:53. About 9 mins better than Tuesday's workout. Blech. Someday I'll hang with your times. Just not today.

Comment #161 - Posted by: James White at April 30, 2010 9:08 AM

kettlebell -- 20 lb dumbbell
pull-ups -- stool assisted
handstand push-ups -- knees on arm of couch

time = 21:45

Comment #162 - Posted by: rox f/45/5'4"/120 at April 30, 2010 9:10 AM

Me - 19:05. Slower than opposite direction. Time saved in burpees by far less than the extra time took for breaks in HSPUs.

Kala - 20:05, HSPUs with feet on workbench.

Comment #163 - Posted by: sbennett at April 30, 2010 9:11 AM

so i got behind on my workouts and did tuesday's yesterday..great, just great! this is gonna hurt so good!

Comment #164 - Posted by: nicole at April 30, 2010 9:27 AM

70 Burpees
60 Sit-ups
50 Kettlebell swings, 40# dumbbell (all I have)
40 Pull-ups (last 15 jumping)
30 Handstand push-ups (last 19 on rack)

Time: 25:54

Tuesday I did 30 less burpees
Time 25:23

Comment #165 - Posted by: Jeff M at April 30, 2010 9:31 AM

male, 37 y/o, 149#, 68"

WOD subbed DB 40#
Time: 26:53

Comment #166 - Posted by: Karl at April 30, 2010 9:34 AM

20:25
15 sec. faster than last time.
I feel like I am getting better at burpees!
Jumping pullups. Modified hspu

Comment #167 - Posted by: Jenna at April 30, 2010 9:34 AM

30 HS-PU after all that....Let's get it on.

Comment #168 - Posted by: Hulk at April 30, 2010 9:36 AM

Got through everything but the HSPU in 12:30. I got 23xHSPU by 15:59. I stopped there because I failed on trying #24. Fantastic workout!

Comment #169 - Posted by: akincaid/m/21/5'9/165 at April 30, 2010 9:38 AM

Doubled HSPU due to having to place feet on squat rack
18:15
M/37/6'3"/214

Comment #170 - Posted by: Ted at April 30, 2010 9:39 AM

20:08 with all as rx'd, except the last 13 HSPU.... needed a little help.

Comment #171 - Posted by: BillB at April 30, 2010 9:39 AM

Scaled to 40, 35, 30, 25, 20
9:30 with only a few breaks

Comment #172 - Posted by: Mike C (M/40/5'11"/200) at April 30, 2010 9:40 AM

33 minutes! Yuk! Worse than Tuesday. I broke it up into multiple rounds on Tuesday which made it faster.

Fun part: I discovered that my 58lb 5-year-old, Ashlyn, makes a great kettle bell. She loved it!

Comment #173 - Posted by: Wang Fu at April 30, 2010 9:43 AM

forwards: 17:25 modded HSPUs (toes over squat bar)
Backwards: 18:30 with modded HSPUs

Killer

Comment #174 - Posted by: Bernie at April 30, 2010 9:49 AM

19:00
assisted Hspu
50lb db

Comment #175 - Posted by: lfudickar at April 30, 2010 9:54 AM

13:23 - Good improvement over the August 23, 2004 time of 15:22. Nearly two minutes faster!

70 burpees with pushup and jump/overhead clap
60 anchored situps with hands on chest
50 1 pd overhead KB swings
40 kipping pullups
30 handstand pushups with hands on floor and head touching floor each rep

Burpees were a little quicker than earlier this week (5:43 today vs 6:32 from 04/27/10), but pullups and especially HSPUs suffered from reversing this WOD.

My grip was fatigued from the KB swings so pullups were broken into sets of 10. It was HSPUs that killed my time....got consecutive 13 reps before I had to break them into sets of 3s and 4s to finish all the reps. Much different than the 30+ consecutive from earlier this week! No breaks on the situps or swings.

Comment #176 - Posted by: Kelly Moore 46/F/5'/114# at April 30, 2010 9:54 AM

16:32, much slower than the reverse order

HSPU were ugly

Comment #177 - Posted by: Jon-David at April 30, 2010 9:57 AM

32/M/190

the burpees alone took me over 6 minutes.

Not as rx'd I had to use a 50# dumbbell for the swings and I didn't to the HSPU's

15:22

Comment #178 - Posted by: john g at April 30, 2010 9:57 AM

M/35/160
13:02, subbed 50# db for kb swings, o/w as rx'd
14:32 on Tuesday

Comment #179 - Posted by: J. Galt at April 30, 2010 10:00 AM

21:23
Tuesday's time was 22:14

Comment #180 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at April 30, 2010 10:05 AM

26/m/5'11"/215ish
21:32....almost 4 min slower than tuesday.

Comment #181 - Posted by: Nickosaurus at April 30, 2010 10:06 AM

Today - 20:50
Tuesday - 22:09
It was really hard to start, YAY BURPEEs. HSPU limited ROM due to shoulder fatigue.

Comment #182 - Posted by: marcengine2 (m/45/195 at April 30, 2010 10:11 AM

M/29/145lb/5'6"

I like the idea of doing WODs and flipping them around to see how sequencing effects your results, alas my crew here was in the mood to do The Viking and I bowed to peer pressure and hoisted the hammer with them.

1k row
1mile run with sledge
100 hammer strikes
1 mile run with sandbag (needed to swap out the sledge for logistical reasons)
1k row

37:50

Comment #183 - Posted by: Mike at April 30, 2010 10:13 AM

18:12. 25 seconds faster than Tuesday.

Comment #184 - Posted by: Michael m/47/5'9"/175/MI survivor at April 30, 2010 10:13 AM

M29/180/72"

18:55

mod pushups, feet on 24in box

Comment #185 - Posted by: spinelli55 at April 30, 2010 10:14 AM

Felt much better today. I think the key was banging out the burpees in the beginning before I got too gassed.

First time (w/ burpees last): 29:11
Today (w/ burpees first): 21:32

Comment #186 - Posted by: Luke/29/m/5'9"/185 at April 30, 2010 10:17 AM

Ahhh...i felt good after the Tue WOD, but this seemed way harder...excuse me while i go puke..

Comment #187 - Posted by: Summer at April 30, 2010 10:19 AM

M29/180/72"

18:55

mod HSPU, feet on 24" box

Comment #188 - Posted by: spinelli55 at April 30, 2010 10:23 AM

Used Smith machine to assist HSPUs, and subbed 55 lb DB for KB.

Tuesday: 23:54
Today: 21:18

Comment #189 - Posted by: Adam Al. at April 30, 2010 10:24 AM

26:12
90# assist pullups

Comment #190 - Posted by: Linwood Wright at April 30, 2010 10:31 AM

40/m/190
as rx'd

21:37 (tues wod 17:29)

Comment #191 - Posted by: JackM at April 30, 2010 10:47 AM

21:17 as rx'd.

Comment #192 - Posted by: therozfather. 31/M/200 at April 30, 2010 10:49 AM

rx'd

today 15:10

tuesday 17:05

pushed hard on burps (most time saved there)

Comment #193 - Posted by: bo_D_47_68"_150# at April 30, 2010 10:51 AM

Subbed 45# thrusters for burpees, owing to still-sore knee tendonitis. Subbed elevated-foot pike push-ups for HSPUs.

@22 minutes.

Comment #194 - Posted by: dk m/33/6'0"/221 at April 30, 2010 10:56 AM

14:56 as rx'd 1 min slower than Tuesday 13:56 pullups and handstand pushups were tougher today. Do work everyone!!!!!! Good wod! Forwards and backwards.

Comment #195 - Posted by: Joel Stephens at April 30, 2010 10:58 AM

C: Through Pullups in 15:25 DNF the HSPU

BG: 31:05 w/ HSPU

I just couldn't keep myself from falling over on the HSPU, the rest of the WOD was a blast though. Good to be back on main site.

Comment #196 - Posted by: Xfit Rice Owls at April 30, 2010 11:00 AM

Scaled each by 10 reps:

17:04

About 2:30 slower than the other day. Pull ups and especially HSPU took a lot longer since they were at the end. Fun WOD though.

Comment #197 - Posted by: angstadt at April 30, 2010 11:02 AM

Al Udeid

Adam: 15:10
TD: 18:23
Danielle (green band pullups, 25#kb, piked hspu): 18:50

Comment #198 - Posted by: AdamL at April 30, 2010 11:03 AM

19:21 as RX'ed. Nice.

Comment #199 - Posted by: Chad at April 30, 2010 11:05 AM

Join the conversation! Follow the North Central Regional Games and Master's competition @frontrangecf use #ncxfitgames

Comment #200 - Posted by: North Central Regional Games at April 30, 2010 11:08 AM

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

time 30:00
Ok burpees. ALL the way through. No stopping. On that note, I'm not sure if I did 70 or 80. I got confused at 30/40 and wasn't sure so I went with the lower number to do right or more. SO I did no less then 70 in a row. Time on the burpees 6:28.

That is where it all ended. Situps slooow, but all the way through, abmatt.
KB swing I was going to keep to 10reps and 321go, burt got to coughing inbetween sets and it went longer then 321go.

Pullups were sets of 10 small break, last set broke at 7reps.

HSPU's? Took forever, real showstopper. I was tring to keep the breaks down, but I it failure. It was awefull. I ended up on my head more often then not.
__________________

Comment #201 - Posted by: NikNichols42yo 5'7'' 165lbs at April 30, 2010 11:10 AM

Hoping to do this in 15min. Tuesday was 17:38 but the burpees took ~8min, HSPU only 1:47. Have a feeling today will be much better and worse, respectively.

Comment #202 - Posted by: Alan 25/5'8"/165 at April 30, 2010 11:17 AM

We need to eliminate the crappy music from the otherwise awesome videos. What's with the Hardcore/Screamcore, it just sounds stupid.


19:59 - as Rx'ed. Onto Xfitendurance from yesterday.

29/6'1/180

Comment #203 - Posted by: dbp at April 30, 2010 11:18 AM

20:32 as RXed

Comment #204 - Posted by: T at April 30, 2010 11:24 AM

Just curious...is CFHQ running out of ideas? Why run something backwards? and in the same week? Someone got lazy.

Comment #205 - Posted by: steve at April 30, 2010 11:27 AM

22.09 garbage time much slower than tuesday

Comment #206 - Posted by: anthony at April 30, 2010 11:32 AM

SUB 55# ds
SUB 80# pd

28:36

Comment #207 - Posted by: Ticotexas M/40/69/150 at April 30, 2010 11:37 AM

M/30/5'9"/200

As rx'd 16:56

2 seconds slower than the reverse WOD a few days ago. I thought for sure I'd beat it but I guess I'll have to wait till next time.

Comment #208 - Posted by: cnc at April 30, 2010 11:38 AM

25:45
Scaled
70 Pushups/squats
60 situps
50 50lb db
40 Inverted rows
30 100lb overhead press

Comment #209 - Posted by: Headhunter at April 30, 2010 11:51 AM

Little warmup

5 min row//stretch

hit it--45#dumbbell--burpees in under 7min
20:33 (pullups 5 for 8)

Comment #210 - Posted by: budd-51-5-9 170 CF 06 at April 30, 2010 11:52 AM

39

Burpees Good
S/Ps Good
KB Good
P/U did 25 and met Pukey end of Mission


I am "oh" for two on this WOD

Comment #211 - Posted by: Fortitude at April 30, 2010 11:58 AM

16:31 rx'd

Comment #212 - Posted by: B-Mo 6', m,32,194 at April 30, 2010 12:02 PM

15:45: rx except have to use a shelf to support my feet on hspu. :49 faster over a few days ago. burpees were the only hard part

Comment #213 - Posted by: bobby c at April 30, 2010 12:03 PM

Subbed 55lb. Dumbell for the KB swing.

10:51

Comment #214 - Posted by: Josiah Ertz at April 30, 2010 12:05 PM

so would we say 1, 2, 3 GO!
Burpees 1st YAY!...

Comment #215 - Posted by: Bailey at April 30, 2010 12:12 PM

25:46

Subbed 40# OH DB presses for HSPUs. The pull ups were much more difficult than Tues.

Comment #216 - Posted by: Shawn B at April 30, 2010 12:13 PM

Today Tuesday

70 Burpees : 3:09 4:50
60 Sit Ups : 1:48 1:49
50 55#DB KB: 3:00 3:15
40 Pull Ups: 3:07 2:03
30 HSPU : 2:38 1:35

Total: : 13:44 13:34

Dissapointedly slower. Had to break KB to sets of 10 and Pull Ups/HSPU's from the start doing 5 reps/rest. I was halfway thru the burpees when I knew it would be tough to keep up the pace to beat Tuesday's time.

Comment #217 - Posted by: Casey P. in Milwaukee M/42/5'10"/170# at April 30, 2010 12:16 PM

11.09 did everything 50 percent

Comment #218 - Posted by: RGD at April 30, 2010 12:18 PM

RXed- 17:44

Was pretty proud about swinging the 53# KB today. I have to say- I like the burpees at the beginning better! I feel better when I'm warmer.

Comment #219 - Posted by: Maria F/26/170/5'8" at April 30, 2010 12:20 PM

Was going well until the HSPU's. Shoulders spent/fatigued. Had to take a 10-15m break before going back to finish them! :)

Comment #220 - Posted by: gazaloo/m/45/160lbs/5'9" at April 30, 2010 12:25 PM

M/50/5-10/150 20:33 AS RX'D LUNGS ARE BURNING!

Comment #221 - Posted by: ron at April 30, 2010 12:32 PM

rx'd - 17:11 today

Tuesday rx'd - 17:55

44 seconds quicker today...was actually a bit disappointed...thought I would've been quicker...felt much better doing burpees at front end instead of at the back end...all in all a fantastic workout...

m/37/135lb/5'5"

Comment #222 - Posted by: muggsy at April 30, 2010 12:34 PM

17:25 with assisted HSPU (feet on bar).

About 2 min faster then Tues.

Comment #223 - Posted by: DJC M/42/185 at April 30, 2010 12:34 PM

8:54
Rx'd

Everything was unbroken until I got to the pullups and HSPU's. Pullups were 25/15 and HSPU's were 15/5/5/5 with just a "shake out" for rest.

M/30/5'8/155

Comment #224 - Posted by: Christian Bull at April 30, 2010 12:34 PM

Scaled up to 62lb kb, otherwise rx'd

18:15

5 1/2 mins. faster than Tuesday. Wow, burpees were so much easier at the beginning. And, a real kettlebell is so much easier than a db, even if it IS 12 lbs heavier.

So many outstanding performances today from the greying CFr's: memuc, neilz, Thatcher, james.patrick, Kevin C & Carole, Nick K, rox, Kelly, Michael, marcengine2, bo_D, NikNichols, Ticotexas, budd, and Casey P. Way to kick caboose!

Good luck with the pec Kamper, and nice work to you youngsters, like Fit Mom.

Comment #225 - Posted by: mas 53/M/155 at April 30, 2010 12:35 PM

cfwu x 1

subbed 50lb dumbbell for 1.5 pood kb
subbed assisted hspus (ankles on horizontal bar)

23:57

I was at 16:04 after the pullups. Took me almost 8 minutes to do the hspus.

Comment #226 - Posted by: crix (39/5'11"/169) at April 30, 2010 12:37 PM

20:20
about 2 mins slower than tuesday. HSPU at the end killed my time. I can not seem to get the endurance down on these.

Comment #227 - Posted by: magnus 24/5'8"/155-160 at April 30, 2010 12:39 PM

ARGGGGGGGGGG.... I... JUST... DID... THIS... DAMN IT!!!!!

Comment #228 - Posted by: Mike at April 30, 2010 12:43 PM

as rx'd 33:45

Comment #229 - Posted by: mike/40/6'3"/210# at April 30, 2010 12:46 PM

16:41
DNF, after 18 HSPU's I felt that tug in my left scapula, the same tug that I ignored 1 1/2 years ago and have been in therapy for ever since. I may be getting older but, at least I'm getting smarter about listening to my body.

Today's Time/ Reverse order time
70 burpees 4:47/6:16
60 situps unanchored abmat 2:11/2:20
50 1 1/2 pood kb swing 2:34 (30/20) 3:03
40 PU's kipped (5/10/15/8/2) 2:11 1:24
30 HSPU 2/2/2/3/2/5/2 4:55 5:46

Comment #230 - Posted by: Jim D. 49/m/165/5'11" at April 30, 2010 12:47 PM

Burpees Suck!!! Anyone who says they like burpees lie!

Modified HSPU against Olympic bar set at shoulder height. Rest as RX'd

14:50

M/39/5'7"/140lbs

Comment #231 - Posted by: Greg at April 30, 2010 12:49 PM

#222- That is unreal! Great work.

Comment #232 - Posted by: AJ at April 30, 2010 12:55 PM

M/49/6'180

16:38 as rx'd

17:08 last time.

Comment #233 - Posted by: Richard at April 30, 2010 12:59 PM

total time:

15:37

Comment #234 - Posted by: rudy at April 30, 2010 1:00 PM

20:08 scaled. I sort of gingerly worked my way through this one (due to slight injury to pec muscle) as follows:

70 burpees - down to plank position (not pushup) but then jumped to 18" box. STILL way easier than regular burpees;
60 situps;
50 kb swings, 1.5 pood;
40 pullups, no kipping due to sore pec, slow and smooth, this actually bothered my pec the most;
1 minute handstand and hold.

Buy in: shoulder press 5-3-1+, 115-130-145(got 3,=3RM)

Comment #235 - Posted by: Kamper M/45/200/74" at April 30, 2010 1:07 PM

M/23/5'10" 190lbs

those burpees weren't as bad as I thought, got all of them in a row but those HSPU's whooped my ass. 18:50 as rx'd

Comment #236 - Posted by: Matt P at April 30, 2010 1:09 PM

16:50

Comment #237 - Posted by: scugs at April 30, 2010 1:10 PM

Burpees took me a while :*)
I loved the workout!!
24:34 min.
F/36/5'4"/135

Comment #238 - Posted by: Barbara at April 30, 2010 1:12 PM

M/20/6'1"/170

thought i'd be able to do hspu's today but my wrist still hurts, so i did this scaled-down version:

70 burpees
60 situps
50 kb
40 pushups
30 pullups

15:59

quite a bit faster than wednesday, when i did basically the same scaling.

Comment #239 - Posted by: ericthered at April 30, 2010 1:13 PM

@ 198 - Join the conversation! Follow the North Central Regional Games and Master's competition @frontrangecf use #ncxfitgames.

I want to see the master competition

Never thought I'd look forward to 50... THX CF

Comment #240 - Posted by: bo_D_47_68"_150# at April 30, 2010 1:13 PM

20:06

over 2 minutes faster than the other way

Comment #241 - Posted by: B Miller/m/5'9"/248 at April 30, 2010 1:18 PM

as rx'd:

20:45......almost 5 minutes slower than 30,40,50,60,70

Comment #242 - Posted by: Ken at April 30, 2010 1:21 PM

17:59 as rx'd.

Comment #243 - Posted by: Ezekiel - CrossFit Coastal at April 30, 2010 1:22 PM

m/36/152
12:23 as rx'd today and 14:44 tuesday so yeah faster going downhill!!

f/28/115
22:42 as rx'd today and 23:36 tuesday....

Comment #244 - Posted by: Shane Cross at April 30, 2010 1:25 PM

26/m/5'11"/175
as rx'd
25:51
Tuesday 23:27
HSPU 10min this time instead of 7

Comment #245 - Posted by: justaman - liberty, sc at April 30, 2010 1:29 PM

CG E-City CrossFit;
Leary(m/44/5'11/200)
20:37 today*
*hspu were progs with feet on 5'bar.
about 7 seconds longer than earlier this week but I got 11 HSPU on that day.

Comment #246 - Posted by: Dan Leary at April 30, 2010 1:29 PM

16:10
If you'd said to me a few months ago drop and do 70 burpees unbroken, I'd have laughed and told you to get out of my face. Did 70 unbroken today and totally stoked about it!
great workout. Shave a few mins of tues wod
Also ran this with my athletes and they "loved" it...

Comment #247 - Posted by: Steven M. Platek, Ph.D. at April 30, 2010 1:33 PM


Feet over bar on power rack for hspu limited rom
used 50 lb db for swings

16:26


did an extra 5 burpees, even with that an around 30 seconds faster.

Comment #248 - Posted by: Kevin McClellan 48/M/195 at April 30, 2010 1:40 PM

As r'xd time 15:02, (just over two mins faster)

Felt much better starting with Burpees and was quite comfortable until the end of KB swings. PU ok but HSPU were really really tough. Faster time probably due to rest day taken yesterday, the workout suited me more this way around and Mat, Gav and Longsocks provided fantastic encouragement to finish the HSPU. We are all in this together brothers! FF

Comment #249 - Posted by: jonEl M/38/5'9"/168 at April 30, 2010 1:54 PM

22:30 as Rx'd with decline situps
HSPU took 9.5 minutes (brutal)
3:30 slower than the other day in reverse

Comment #250 - Posted by: Jette 40/M/5'11"/175 at April 30, 2010 1:55 PM

34/M/6'00/194

22:14

slower than it should have been.

(4 hours sleep after a midnight shift)

Comment #251 - Posted by: Dan D. at April 30, 2010 1:56 PM

m/29/5'11/220


30:23 As rx'd

Completely spent.


Can't wait till I'm 1yr in instead of 2mo in.

Comment #252 - Posted by: Clay at April 30, 2010 2:03 PM

m/44/185

16:21

10 seconds quicker than the reverse

Comment #253 - Posted by: cosmo at April 30, 2010 2:03 PM

28:38

70 Burpees: 6.24
60 Sit-ups: 3.17
50 Kettlebell swings, 1.0 poods: 3.52
40 Pull-ups: 6.55
30 Handstand push-ups: 8.08

Comment #254 - Posted by: xbadamsx at April 30, 2010 2:05 PM

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy then:
70 Squat Thrusts (steady and deliberate)
60 Sit-ups
50 Kettlebell swings, 1.5 pood
40 Pull-ups
20:37
m/52/218

Comment #255 - Posted by: Pete In Sun City at April 30, 2010 2:11 PM

mas-thanks for the mention. Nice time for you today. Five and a half minutes better is incredible. You probably did the pull-ups unbroken, right?

Comment #256 - Posted by: Kevin C. at April 30, 2010 2:15 PM

14:38

45 seconds faster in reverse.

Comment #257 - Posted by: Adam 43/6'2"/190 at April 30, 2010 2:15 PM

m/41/6'0"/192

45# kb, HPSU on smith machine, otherwise as rx'd

17:51

Comment #258 - Posted by: Jeff H at April 30, 2010 2:20 PM

32 mins
sub 34# db, did 50 pullups by accident. wu=run fast with bo 23 minutes, park-porto-top of 18th

Comment #259 - Posted by: gregev at April 30, 2010 2:27 PM

16:55 as rx'd, about 1 minute faster than tuesday.
Ghd Sit ups for sit ups (some reps weren't full RoM...but they were GHD sit ups, so more than RoM of abmat situps everytime)

Comment #260 - Posted by: Fosco m/175/5'9/23 at April 30, 2010 2:36 PM

25m/5'10"/175lbs

Ok, I've only been doing crossfit for about 4 weeks now and I'm already seeing improvement. Beat my time for this WOD on Tues by almost 40 seconds (did it in 16:31) and then did my first true one armed pull-up today. Loving this!

Comment #261 - Posted by: Caleb at April 30, 2010 2:42 PM

M/25/6'7/225

Today - 14:17 (Rxd)

Tuesday - 12:32 (Rxd)

Comment #262 - Posted by: Jones at April 30, 2010 2:44 PM

bw-199

70 burpess - 8:00
60 situps - 11:20
50 53lb swings - 15:15
40 pullups - 21:27 (interupted by 5 dryheaves)
30 hspu - 24:10 total

Comment #263 - Posted by: corry at April 30, 2010 2:45 PM

M/31(today)/5'09"/170

26 minutes as Rx'd

I love to hate this stuff...

Comment #264 - Posted by: Greg at April 30, 2010 2:46 PM

Sub 55 # dumbell for kettlebell

27:23

Comment #265 - Posted by: DajM - M 32/5'7"/152 at April 30, 2010 2:59 PM

subbed to pack:
60 Burpees
50 sit-up
40 kettlebell swings (50# kettlebell)
30 pull-ups
20 hspu progression (feet on dip / leg raise stand)

Time = 12:14

Comment #266 - Posted by: Casey at April 30, 2010 3:08 PM

m/165

as rx: 16:15

Comment #267 - Posted by: jnel at April 30, 2010 3:09 PM

Equivalent time from Tues's WOD (same wod but reverse order) in brackets.

70 burpees: 3:38 [6:07]
60 anchored SUs: 2:30 [1:55]
50 70lb KB swings: 3:44 [4:48]
40 pullups: 2:06 [1:11]
HSPU: 10 min time cap (22 reps) [30 in 8:28]

Total: 22:01 [22:31]

Time excluding HSPU: 12:01 [14:03]

Comment #268 - Posted by: R.Lee_Seattle at April 30, 2010 3:10 PM

26:20

Comment #269 - Posted by: JerryM M/38/255/6'2 at April 30, 2010 3:11 PM

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 13:50.

C/D: PNF of hamstrings.

Games standard burpees; anchored AbMat sit-ups; American KBS; kipping pull-ups; head-to-floor HSPU.

1:10 slower than when I did the exact same work in reverse order. What a difference it made doing the burpees first. Did that set about 2:00 faster. However, everything else was slower - esp. the pull-ups and HSPU. In fact, I think that was the most difficult time I've ever had doing HSPU! Interesting.

Comment #270 - Posted by: rjf (Since 07-20-07. WOD no. 762) at April 30, 2010 3:11 PM

50 burpees
40 situps
30 40# dumbbell swings
20 jumping pullups - palms facing
10 assisted hspu - toes on squat rack

10:38

Ouch

Comment #271 - Posted by: Dan Titus at April 30, 2010 3:14 PM

M/33/5'4"/140lbs
As RX'd
11:54
44 seconds slower than the other day. Thought I was going to nail it after doing the burpees in 4 mins

Comment #272 - Posted by: Matt Burritt at April 30, 2010 3:16 PM

screwed myself on this one...schedule was messed up this week so i did the first version of this on wednesday, did fran on thrusday, and attempted to do this...got to the hspu around the 16min mark and got to 10 and that was it...shoulders are fried

subbed last 20 hspu with 35lb dumbell push press

26:30

Comment #273 - Posted by: John/24/5'8/175 at April 30, 2010 3:16 PM

21:40 on the first version

Comment #274 - Posted by: John/24/5'8/175 at April 30, 2010 3:19 PM

Deadlifts 5x3x1 - 305,315,335

As RX'd - 16:58

Just over a minute faster than Tuesday. I thought the HSPU would be OK once I busted out 15 in a row, but then it was sets of 5 after that.

Comment #275 - Posted by: Alan 25/5'8"/165 at April 30, 2010 3:21 PM

Friday 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Warm up= 25 DU's

Shoulder Press= 115x5; 135x5; 155x7

subbed the above as follows
10 Rounds for time of
7 Burpees
6 Sit-ups
5 D-Bell Swings with 50# DBell
4 Pull-ups
3 HSPU
Time= 38:04

Comment #276 - Posted by: Will m/35/224/6' at April 30, 2010 3:24 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16kg x 5-5-5 24kg x 3-3-3

16:42
HSPU with feet on rack assist
Foam roll after

Comment #277 - Posted by: Sesoku at April 30, 2010 3:28 PM

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
15 Handstand wallwalk up and down

25:45

Comment #278 - Posted by: Matt/33/178/69 at April 30, 2010 3:37 PM

rx'd 18:57
from 20:08 the other day

Comment #279 - Posted by: charbs m/25/190 at April 30, 2010 3:39 PM

17.16 how about posting times and not just complaining about the workout...

Comment #280 - Posted by: Elias at April 30, 2010 3:44 PM

10:50

Pack:
40 Burpees
35 Sit-ups
30 Kettlebell swings, 1 pood
25 Pull-ups
20 Handstand push-up progressions

Was making great time right up to HSPU then struggle street.

10:29 the other day.

Very disappointing.

Comment #281 - Posted by: JT at April 30, 2010 3:44 PM

M/20/5'8"/156

Total time of 15:33 I thought I had a bigger improvement over tuesdays WOD but I did it in 16:28 so about a minute... oh well still felt good.

Comment #282 - Posted by: Mark at April 30, 2010 3:45 PM

26m/160lbs/5'10"

rx'd 16:49

tuesdays time was 14:50
i like doing the burpees at the end better

Comment #283 - Posted by: jmiguel20 at April 30, 2010 3:47 PM

3:17 70 burpees (unbroken)
1:47 60 anchored situps (40,5,10,5)
3:18 25 70lb kb swings (15,10), 25 dumbbell swings (7,13,5)
1:56 40 pullups (10,10,7,6,7)
7:31 30 hspu

17:51 04/30/2010 (25 70lb kb swing, 25 70lb dumbbell swing)

Comment #284 - Posted by: johnathon in seattle 28/5'8/152 at April 30, 2010 3:48 PM

25:47 as rx'd

1:03 slower than Tuesdays wod. Made up time in Burpees and situps (Abmat not anchored) but lost time everywhere else, especially hspu. Shoulders and triceps were on fire.

Definitely prefer the burpee's first. haha!

Comment #285 - Posted by: Ronnieboy at April 30, 2010 4:02 PM

gym closed today had to do it at home, no kettlebells or weights at home so I missed out on that part, 11:32 without swings, i figure it would have been around 17 with. still great improvement from tuesdays hellraiser, burpees time cut almost in half! keep it up me you are doing good!!!

Comment #286 - Posted by: John at April 30, 2010 4:03 PM

Front Squats, details there.

Comment #287 - Posted by: bingo at April 30, 2010 4:04 PM

33/m165

subbed with 55lbs dbs, and assisted hspu. 24:39

Comment #288 - Posted by: Karim saoud at April 30, 2010 4:06 PM

15:12 as Rx'd

Handstand push-ups took me like 3 minutes.

Comment #289 - Posted by: Bryan McDowell at April 30, 2010 4:06 PM

F/24/5'8"/145

Assisted Pull-Ups, otherwise as RXd.

20:38

Then a 3m run -- 27:40

Feelin' Good!

Comment #290 - Posted by: Bonnie at April 30, 2010 4:07 PM

Did this one about a minute faster than the other. The burpees at the top were easier. 17.17

Did it with a friend of mine and she killed it! She scaled to 26# KB and assisted chins, but did everything else all out! Her first CrossFit workout ever....I think we have a new convert!

Comment #291 - Posted by: MTR/m/168/5'9" at April 30, 2010 4:08 PM

HOLY CRAP!!!
All the superstars were training at the IMG Center in Bradenton, Florida. I had no idea, and my science classroom is literally 50 feet away from the training facility!!! By the time my last class had let out, all the camera crew and athletes were gone!
It would have been so cool to meet so many of the people I admire!
Arrrgh!

Comment #292 - Posted by: SeanW at April 30, 2010 4:19 PM

6:36, cut everything in half cause of bad night at work and lack of time. Ugh.

Comment #293 - Posted by: ScottMacArthur at April 30, 2010 4:20 PM

29:34 with 1 pood kettlebell swings(heaviest i have)

took me 15 minutes to do the hspus and was two and a half minutes slower than the other day :(

Comment #294 - Posted by: CodyS m/16/6'0"/190 at April 30, 2010 4:23 PM

23/M/140lbs

I modified the workout quite a bit. I did the following.

100 - Single Unders
90 - Jumping Jacks
80 - Mason Twist
70 - Burpees
60 - Sit Ups
50 - Dumbbell swings, 50 lbs
40 - Push ups
30 - Hanging Clean, 95 lbs
20 - Knees to Elbow
10 - Push Press, 95 lbs
1 - Mile Run

Time: 37:24

Comment #295 - Posted by: Chach at April 30, 2010 4:24 PM

As rxd
23:53

Comment #296 - Posted by: Jonblaze at April 30, 2010 4:26 PM

24:20

2:40 faster than Tuesday

Comment #297 - Posted by: John M/26/5'9"/195 at April 30, 2010 4:28 PM

M/30/154

22:21

-D.

Comment #298 - Posted by: Dan Silver at April 30, 2010 4:34 PM

17:13

kettle balls at 20#
assisted pull ups
inclined push-ups

Killer!!

Comment #299 - Posted by: Tia at April 30, 2010 4:34 PM

17:15 Rx'ed

Tuesday's WOD 17:31 Rx'ed

Comment #300 - Posted by: quinn McCutchen M/40/150/5'10" at April 30, 2010 4:41 PM

M/32/6'3"/200

Scaled HSPUs: 17:08

Comment #301 - Posted by: Ben S at April 30, 2010 4:42 PM

19:01 as Rx'd

Comment #302 - Posted by: Mike at April 30, 2010 4:49 PM

Half reps for each. Swings 14kg, pull downs setting 7, presses 10kg dumbells. 22.18

Comment #303 - Posted by: grizzlyribs at April 30, 2010 4:55 PM

34 yom 225 bwt

wod
70 burpees
60 unanchored abmat situps
50 1.5 kb swings
40 pull-ups
30 hspu's to abmat
time 19:03 30 seconds faster than the reverse that came up recently.

Comment #304 - Posted by: brian t at April 30, 2010 4:57 PM

Split a group of people in two - have half of them flip pennies and write down the results of 200 flips. Have the other half "simulate" flipping a coin by just writing down a "random" string of heads and tails. You can tell the two groups apart with astounding accuracy because most people "simulating" the coin flip will never write down 6 heads or 6 tails in a row, even though there is a very high probability of that occurring in 200 actual flips.

So yeah, it's the same workout but backwards.

Comment #305 - Posted by: chris137 at April 30, 2010 5:12 PM

M/33/142lbs/5'5"

11:57

Comment #306 - Posted by: Brandon Burritt at April 30, 2010 5:16 PM

18:37 compared to 17:26 on the 27th

subbed 50# DB for KB, same as the other day.

Burpees to situps really killed me, but the other way around wasn't so bad.

Comment #307 - Posted by: FinnishCraig m/22/5'8"/155 at April 30, 2010 5:17 PM

M/49/6'3"/195

23:03

Comment #308 - Posted by: JimL at April 30, 2010 5:33 PM

anchored situps
50# db for kb
piked hspu

20:02

Comment #309 - Posted by: Callum at April 30, 2010 5:38 PM

M/26/158/5'11"

1/3 CF warmup (no dips or pullups)

WOD as Rxd (wall HSPU, 22 Wall HSPU then fail)

34 min

I did this WOD without breaking up the exercises. April 27th WOD I mixed up the exercises and got a better time (28 min). This WOD was harder but I feel I performed better than on the 27th.

Comment #310 - Posted by: Greg-NOLA at April 30, 2010 5:39 PM

26:30

35# kb swing
subbed with the HSPU - still working up to those

did this much faster than the one before

Comment #311 - Posted by: CME at April 30, 2010 5:51 PM

M/41/69.5"/176

subbed a 50lb db for the kettlebell
subbed 60 pu for hspu due to bad anterior deltoid.
still fighting off mr Pukie!
27:33

Comment #312 - Posted by: Bryan de la Puente at April 30, 2010 5:51 PM

f/40/173/5'11"

26:26... 25 seconds faster than on Tuesday.

Can't say I liked either version. Just happy it's done. The only exercise I liked was the situps and the kb swings. Burpees are the Devil, pullups are done in sets of one and hspus are done with my feet on a bench, trying to hit a pike position and a full range of motion, but fully aware I was doing more of a tuck with shoulder shrugs....

Never-the-less... I am exhausted.... great workout. And that is why I don't make up my own workouts, I'd NEVER make myself do that workout on my own.... let alone twice in 4 days.

Thanks coaches!

Comment #313 - Posted by: JuliePlatt at April 30, 2010 5:53 PM

M/44/5'9"/185

as Rxd

19:40

failed on HSPU and had to switch to negative HSPU ...

Comment #314 - Posted by: Jim S at April 30, 2010 5:54 PM

As rx'd 31:13

Comment #315 - Posted by: Glenn m/42/180 at April 30, 2010 5:58 PM

34/m/175

The fire season is here (although we got snowed out on our last fire) and it means I have to miss out on good workouts. But days off are all mine!

Not as rx'd unfortunately:

70 burpees
60 GHD situps
50 KB swings @ 1 pood
10 strict pullups/30 laid-back ring pullups
30 HSPU

12:20

Comment #316 - Posted by: eo at April 30, 2010 5:58 PM

Anchored situps
50# kb swing
40# assist on pullups

20:11

Comment #317 - Posted by: Govervich at April 30, 2010 6:09 PM

18:56 as rx'd. its hard to get back in shape after combat survival school....

Comment #318 - Posted by: A1C_Gross at April 30, 2010 6:10 PM

Rx 20:25

Comment #319 - Posted by: UTILITY M/5'10"/205 at April 30, 2010 6:17 PM

60 burpees
50 situps
40 kb swings - 1 pood
30 pull ups
20 feet bridged on top of bleachers

21:18

Comment #320 - Posted by: beemer (f/38/5'4"/130) at April 30, 2010 6:29 PM

16 kg KB
HSPU to aerobic step +1

8:00/2:18/2:41/4:46/7:25 = 25:13 total

slower than same workout in reverse order 3 days ago

faster on the first three exercises, much slower on PU and HSPU

Comment #321 - Posted by: Pete - Decatur, GA at April 30, 2010 6:30 PM

11:18 with 10 bar assisted HSPU...killer WOD!!

Comment #322 - Posted by: BIGGIE 26/m/6'1/185 at April 30, 2010 6:37 PM

21:30. 4 minutes 21 seconds slower than reverse order. Ouch.

Comment #323 - Posted by: jeo m/25/6'0"/155 at April 30, 2010 6:38 PM

Rx 29:47

Comment #324 - Posted by: Shane at April 30, 2010 6:42 PM

M/44/180

As Rx'd 18:47

Comment #325 - Posted by: Alan at April 30, 2010 6:44 PM

18:25

Comment #326 - Posted by: B. Rhaly at April 30, 2010 6:46 PM

55# db replaced 53# kb

rxd 21:26

Comment #327 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 30, 2010 6:47 PM

70 burpees
60 situps
50 kb swings (35 pd)
40 band assist pullups
30 elevated pushups

20:21

Comment #328 - Posted by: Thinlizzie at April 30, 2010 7:08 PM

Ha ha ha. Yeah @ #260. Love to hate it.
26:36 ......5 min better than Tues.
HSPU against wall, 12kgs KB, everything else as rx'd. My coach and I finished at the same time. Lol. And we're both sore.

Comment #329 - Posted by: rh at April 30, 2010 7:23 PM

20:58

reverse wod was 19:40 or thereabouts. thought i'd be faster if burpees out of the way first. shoulders shot by hspu's. down to 2-3 at a time for last 13.

good wod. needs a name.

Comment #330 - Posted by: mtvet/45/6'/211 at April 30, 2010 7:27 PM

16:58 did in 5 sets

3 rounds:
side lunges 25lbs
low pulley Swiss ball crunches 72lbs

Comment #331 - Posted by: jc at April 30, 2010 7:39 PM

D @ home
Shoulder felt better today
HSPU off squat rack as before
beat reverse by 2:15
I don't get it?
Work is the same right...
anyway:
BURP 615 (615 vs 912)-2:57
SITS 725 (110 vs 108) +:02
KB'S 1018 (253 vs 324)-:31
PULL 1337 (319 vs 224)+:55
HSPU 1508 (131 vs 115)+:16

Comment #332 - Posted by: waderpro at April 30, 2010 7:51 PM

M/25/5'9"/178

Time: 23ish (cant remember)

Burpees and HSPUs ate me up, there still two of my many goats. Today marks 1 year of CrossFit for me, I'm glad I found this..."program" and my wife is glad I found it too. I went from a completely out of shape guy to a (in IMO) pretty fit guy. I lost about 30#s and everthing that means FIT has improved beyond what I expect for myself. What can I say, I'm addicted to it.

DO WORK!!!

Comment #333 - Posted by: BlackCatX-Fit at April 30, 2010 7:55 PM

Much easier getting the burpees out of the way early.
18:00

Comment #334 - Posted by: Dryw m/31/175 at April 30, 2010 8:21 PM

M/25/158#/5'7"

Did Tuesday's workout yesterday and did front squat on Monday. So today I did the following:

Back Squat 5x3 at 205#

Cindy - 16 rounds plus 5 PU (Missed PR by 5 rounds + 10 Pushups and 15 Squats)

Considering I did squats before and did the WOD yesterday, I'm not too upset about this round total.

Comment #335 - Posted by: Ransom at April 30, 2010 9:09 PM

as rx'd except used 45# plate for kb swing
21:00

26:30 the other way

Comment #336 - Posted by: D mac m/39/5'10"/200 at April 30, 2010 9:15 PM

Used bands to assist w pullups. ~24min

Comment #337 - Posted by: Runningeasy m/40/5'9"/205 at April 30, 2010 9:19 PM

as rx'd 26:03

Comment #338 - Posted by: jamie/31/m/175/5'11" at April 30, 2010 9:24 PM

age 20 bw 170

6:43 cut in half

i'm taking a half cycle...or at least i plan on it

Comment #339 - Posted by: Chris S at April 30, 2010 9:34 PM

21:18
Subbed 30 HSPU with 60 decline pushups.
Almost 5 mins faster than tuesday.

Comment #340 - Posted by: Cory 23/M/5'9"/183 at April 30, 2010 9:37 PM

1 pood for OH KB Swings
17:43

Lost 20 seconds and I am sure some dignity along the way

Comment #341 - Posted by: Rafael C Lopez at April 30, 2010 9:42 PM

20:55, I'm gonna make-up tuesday and see how the times compare. Nice WOD!

Comment #342 - Posted by: scott r at April 30, 2010 9:46 PM

18:58 scaled HSPU, rest was rx

two minutes faster than tuesday

Comment #343 - Posted by: Raph at April 30, 2010 10:34 PM

Everything rx'd till hspu did first 10 nose to ground fully vert then did decline pushups for last 20 from 3 and a half feet 18:05.7 compared to 23:12 fully rx'd Tuesday

Comment #344 - Posted by: Cphil24m/156#/5'9 at April 30, 2010 10:34 PM

My personal trainer didn't show up... again! 3 strikes and you're out buddy...

I was practicing C&Js while I was waiting for him and got way better at the jerk thanks to what I was reading online. I waited for an hour and he didn't show up or reply back to my calls. The 1st time at least he was polite and canceled the training session and rescheduled it for today but he didn't get back at me today. Whatever. I just did today's WOD.


I subbed the last 12 HSPUs for pike push-ups because my arms couldn't do it anymore. Had a 55# DB for swings. I blazed through the Burpees pretty good...

My Time: 30:12

At the end all of my gym friends were just messing around and bench pressing the 225#. Knowing that CrossFit trains you for the unknown and unknowable, I said let me get a shot at that! They all know that I rarely do bench press. I went at it and got 1 rep of 225# which is my tied PR. They were all like I thought you didn't do bench press?!?

"PROPS TO THA FRAT!!!"

Franiel

Comment #345 - Posted by: Daniel Krull AKA "Franiel" at April 30, 2010 10:44 PM

31:30
1 pood kb swings, last 5 HSPU's were kipping
about 2:30 faster than the reverse on Tuesday. Feeling great.
Thx Crossfit.

Comment #346 - Posted by: SteveT at April 30, 2010 10:46 PM

Some variations:
10kg KBS
30 pullups - went to fail.

22 mins 53 seconds.

5 minutes faster than the reverse on Tuesday.

Comment #347 - Posted by: Perry Cox at May 1, 2010 12:15 AM

60# DB for the KB swings,
10 HSPU's, then feet on a 20# box.
Otherwise as Rx'd.

17:23

37yoM/188#

Comment #348 - Posted by: Sethro at May 1, 2010 12:31 AM

This was way worse than Tuesday's. Burpees may be an invention of the devil himself.

As Rx'd
Gelo-21:36
Jethro-21:51

Comment #349 - Posted by: AngeloPell at May 1, 2010 12:59 AM

20:51

All Rx except I did the 1.0 pood vice 1.5, not that strong yet...

M/25/156

gotta luv this crossfit ...

Comment #350 - Posted by: Johnathan Acosta at May 1, 2010 2:34 AM

23:01 As RX'd

Double unders for warm up. New record, 21 in a row.

Comment #351 - Posted by: Sindre at May 1, 2010 3:19 AM

19:04 as rx'd FOB Wolverine

Comment #352 - Posted by: shawn at May 1, 2010 4:27 AM

Gunnar - 15:59
Harold - 18:59
Chris - 22:04 (bar assist hspu's)
Eric - 27:40 (jumping pu's/bar assist hspu's)

Comment #353 - Posted by: gunnar at May 1, 2010 6:01 AM

23ish/26:30 on tues

Comment #354 - Posted by: john h m/42/205 at May 1, 2010 7:00 AM

M/25/162

Rx'ed
19:53
BAM!

Comment #355 - Posted by: JHendo at May 1, 2010 7:01 AM

23:03... I thought it was going to be a little easier that direction but I was painfully wrong...

Comment #356 - Posted by: KB 24/5'10/200 at May 1, 2010 7:33 AM

M/22/170#/6'

As Rx'd 30:55

Had some really good momentum until I spent the last 11 minutes on the HSPU's.

Comment #357 - Posted by: Daniel B at May 1, 2010 8:08 AM

Did this tuesday while deployed on the USS Dwight D. Eisenhower,

M/30/174
11:02

Comment #358 - Posted by: Juan at May 1, 2010 8:19 AM

For time:
40* Burpees
60 Sit-ups
50 Kettlebell swings, 1* poods
40 Pull-ups 100lbs assist
30 Handstand push-ups

21:43

Comment #359 - Posted by: Fatt Boy at May 1, 2010 8:54 AM

did this workout 5/1/2010 in the morning
20:02
same time, hand stand push-up progression and 1 pood KB swings

Comment #360 - Posted by: Nathan A Miller (29/M/5'10"/156#) at May 1, 2010 9:23 AM

20:02 (completed 5/01/2010)
same time
pushup progression and 1 pood KB swings

Comment #361 - Posted by: Nathan A Miller (29/M/5'10"/156#) at May 1, 2010 9:25 AM

As Rx'd (still wall assist on H/S Pushups)

28:35

Hands tore worse than last time!

Comment #362 - Posted by: XAF at May 1, 2010 9:25 AM

was that darcy tucker in the background on the 2nd video of the guy doing kb swings? anyone? almost looked like rick nash infont of him too?

Comment #363 - Posted by: boo at May 1, 2010 10:10 AM

m/6'1"/41/200

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups - subbed body weight rows
30 modified Handstand push-ups - feet on bench for last 30

quick run .5 mile run to tryout new Sprint VFFs

21:47

Comment #364 - Posted by: Starkey at May 1, 2010 10:22 AM

23/m/6'0/191

21:57
Sub'd 55# DB
Shoulders gave out after 17 HSPUs...finished up w/ feet-elevated pushups.

Blazed through the burpees in <5 mins, but underestimated the effect on the rest of the WOD

Comment #365 - Posted by: DenverDawg at May 1, 2010 10:32 AM

m/38/76/215

19:10 as rx'd

Comment #366 - Posted by: Chas at May 1, 2010 10:52 AM

Greg
M/35/5'11"/197

26:49 (feet elevated push-ups)

Abbi
F/33/5'1"/114

32:14 (feet elevated push-ups/jumping pull-ups)

Comment #367 - Posted by: Balsy at May 1, 2010 11:29 AM

Used a 55# DB for KS, otherwise as Rx
Time 15:31.

Amanda's story hits close to home as I had a stage I melanoma removed about a year ago. So far I have been lucky and no signs of recurrence. Now I always try to do outdoor WOD's in the shade or a least wear a hat and sunblock. Tans may look good but melanoma sucks.

RIP Amanda

Comment #368 - Posted by: RJR at May 1, 2010 11:32 AM

M/37/6'/74kg

24:16 (feet elevated push ups)

Comment #369 - Posted by: Aillil at May 1, 2010 11:49 AM

M/37/6'/74kg

24:16 (feet elevated push ups)

Comment #370 - Posted by: Aillil at May 1, 2010 11:50 AM

M/24/6'1"/180

As Rx'd:

21:13

Comment #371 - Posted by: upstatesooner at May 1, 2010 12:44 PM

22:00 after 4 sets clean

Comment #372 - Posted by: red star forever at May 1, 2010 12:48 PM

23.55 with 1.75pod

Comment #373 - Posted by: Jon A at May 1, 2010 12:56 PM

19:30, 1:07 faster than the other day.

Had to sub:

70 x burpees
60 x sit-ups
50 x 55lb dumbbell swings
40 x jumping pull-ups
30 x assisted HSPU (feet on bar)

M/40/6'1"/250

Comment #374 - Posted by: Dean at May 1, 2010 1:41 PM

23 / M / 5'9" / 135lbs

45 burpees
40 sit-ups, feet unanchored
35 dumbbell swings, 35lbs
30 pull-ups
25 band-assisted HSPU

21:47

I was made good time through everything until the HSPUs then hit a wall at around 19 reps, so it took about a minute longer than Tuesday's.

Comment #375 - Posted by: BC at May 1, 2010 1:55 PM

M/50/151/1-1-06

35# DB
Burpee (PU)
SU Abmat unanchored

13:36

0:45 Faster than other direction!

Comment #376 - Posted by: bingo at May 1, 2010 1:59 PM

36:58

Had to take breaks for every portion
jumping pull ups and incline (5 stair steppers) instead of handstand.

Comment #377 - Posted by: MercYuri at May 1, 2010 2:46 PM

36:58
couldn't make it through the first portion w/o having to take small breaks. Kettlebell subbed for 55 lb dumbell, jumping pull-ups after awhile, and subbed incline for handstand push-ups (5 stair steppers)

Comment #378 - Posted by: MercYuri at May 1, 2010 2:48 PM

27:30 shoulder press 90# for hspu

Comment #379 - Posted by: Ambro at May 1, 2010 2:59 PM

as rx'd
17:55
slower than Tuesday, and did after the 5k run this morning. hspu's sucked!!!

Comment #380 - Posted by: Troy at May 1, 2010 3:07 PM

31 yom, 190 lbs


31:54 rx'd

Comment #381 - Posted by: Jeff Weltmer at May 1, 2010 3:46 PM

28:54

30sec break for shoelace

30 sec break for traffic light

Comment #382 - Posted by: JT at May 1, 2010 4:42 PM

Rx'd
15:09

Comment #383 - Posted by: Stryder9 m/36/5'8"/161# at May 1, 2010 5:14 PM

same subs as reverse:
10 pu, 30 jpu
55 lb db swings
hspu on chest high bar
27:09 about 20% faster

Comment #384 - Posted by: David Burns at May 1, 2010 5:33 PM

23:22

Comment #385 - Posted by: greg 38m/6'3.5"/217 at May 1, 2010 5:55 PM

M/35/5'9"/199.5

31:13;

Hotel Gym
Subbed 40 reps/arm 50lb db rows for pullups
Subbed 50lb db for KB swings

Comment #386 - Posted by: Cooper at May 1, 2010 8:30 PM

60, 50 , 40....

17:38

Full 2 minutes slower than the coming from the other end.

Comment #387 - Posted by: Ted C at May 1, 2010 8:36 PM

wod was tough but loved it...lets do it again!! =)

Comment #388 - Posted by: lisa at May 1, 2010 8:58 PM

17 :52 10 seconds faster

Comment #389 - Posted by: AD at May 2, 2010 1:22 AM

M/47/195

As Rx'd. 21.14

Hard to imagine anyone doing this WOD as Rx'd in less than 15 minutes without the cardiovascular system of a race horse.

Comment #390 - Posted by: Rusty at May 2, 2010 8:18 AM

M/41/180

As rx'd:

23:48

More than five minutes slower than when the workout is flipped on its head. The HSPUs killed me.

More better faster

Comment #391 - Posted by: Marty at May 2, 2010 9:16 AM

EJ
M/37/170
22:15 AS RXED
EJ

Comment #392 - Posted by: EJ at May 2, 2010 11:51 AM

Rx'd
18:56

Reversed order the other day was 19:19

Comment #393 - Posted by: bill/51yo/6'/212 at May 2, 2010 12:06 PM

M/39/68"/190

60# KB
Feet anchored sit ups

28:00

Comment #394 - Posted by: ferb44 at May 2, 2010 3:15 PM

As Rx'd 12:27

Not breathing fire yet, but I did puff some smoke and sparks today.

Comment #395 - Posted by: RossT /M/40/5'9"/165lbs at May 2, 2010 4:02 PM

12:27 as Rx'd

Comment #396 - Posted by: RossT /M/40/5'9"/165lbs at May 2, 2010 4:04 PM

WOD

13.04

Sit-ups and kbs ,straight through,legs too sore fae squats yesterday to do burpees straight through,hspu, were even worse than the other day,definitely just a wee ,upside down shoulder shake ! before,c2 rower,1k,500m,5 x 100m,after,gh raises,hip-ext,reverse-hypers,weighted pull-ups,doublers.there doesn't seem to be any other way,always more to do !

Comment #397 - Posted by: Pedro Barrera,Scotland at May 2, 2010 4:21 PM

60 Burpees
50 Weighted Sits
40 Kettles
30 Pull ups
20 Pushups
12:02
1:30 better than when the wod was inverted.

Comment #398 - Posted by: dyagg at May 2, 2010 4:42 PM

29:47 w/ 70 burpees, jumping pull ups & 1.5 pood kb.

Comment #399 - Posted by: kevin o at May 2, 2010 5:23 PM

M/42/5'11"/180

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
28 Handstand push-ups (3-5" from ground--arms gave out at the end)

21:43

Comment #400 - Posted by: nutfam at May 2, 2010 6:02 PM

M/42/5'11"/180

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
28 Handstand push-ups (3-5" from ground--arms gave out at the end)

21:43

Comment #401 - Posted by: nutfam at May 2, 2010 6:05 PM

Did our 2nd Fight Gone Bad at Wright-Patterson AFB.

It was hot
it was brutal
but we survived

& even made the local news (http://abc.daytonsnewssource.com/shared/newsroom/top_stories/videos/wkef_vid_3714.shtml)!

M/53/6'0"/212

"Illegitime non carborundum!"

Comment #402 - Posted by: Bill Hoogsteden at May 2, 2010 6:40 PM

36:45

Comment #403 - Posted by: chadcota at May 2, 2010 6:40 PM

m/178cm/89kg/34y
19:13

Comment #404 - Posted by: gepeto at May 2, 2010 11:08 PM

35 Burpees
60 Sit-ups
25/25 dumbbell swings, 55#
15/13/12/10 Pull-ups
12/10/8 partial Handstand push-ups
35 Burpees

Comment #405 - Posted by: Bells 37/6"1"/195 at May 3, 2010 5:48 AM

35 Burpees
60 Sit-ups
25/25 dumbbell swings, 55#
15/13/12/10 Pull-ups
12/10/8 partial Handstand push-ups
35 Burpees

17:30

Comment #406 - Posted by: Bells 37/6"1"/195 at May 3, 2010 5:55 AM

subbed:

20# KB
feet on 5' ladder for hspu's
all else as rx'd

549 burps
820 sits
1019 kbs
1706 pull ups
1818 hspu

over a 3 minute improvement from the other day. most of it in the burps, some in pullups and a little longer at the hspus

Comment #407 - Posted by: berts (6/41/180/M) at May 3, 2010 6:05 AM

11:22
40-35-30-25-20

Comment #408 - Posted by: deano at May 3, 2010 6:45 AM

20:47

Dumb bell swing - 18 kg

Comment #409 - Posted by: Mik at May 3, 2010 6:48 AM

22:37 more than 3 min faster than last time. weekend rest really helped
subbed 95# thrusters for HSPUs
scaled to 45# dumbbell for 1.5 pood

man I hate burpees

Comment #410 - Posted by: matt m/46/65"/154lb at May 3, 2010 7:16 AM

30lb dumbbell swings
HSPU with feet hooked on squat rack.

19:24

m.37.159

Comment #411 - Posted by: brett_from_wylie at May 3, 2010 7:40 AM

m/26/5'8"/150

as Rx'd: 13:12

Craig:17:50

Comment #412 - Posted by: Matt Laney at May 3, 2010 9:15 AM

M/33/160 6'1

26:56

used 40lbs cuz I did not have a 1.5 pood KB

Comment #413 - Posted by: Nathan Barnet Herrera at May 3, 2010 10:08 AM

20:20

Comment #414 - Posted by: GU997 M/40/185/5'10" at May 3, 2010 10:14 AM

28:49
2m slower in reverse
Finished everything but HSPU in 16m, HSPU nuked my time..need work

Comment #415 - Posted by: gary martins at May 3, 2010 11:21 AM

2010-05-03: 24:25. Rnds@5:08,2:47,3:17,3:49,9:22.
2010-04-27: 19:29. Reverse order. Rnds@3:17,2:31,2:54,2:57,7:48.

Comment #416 - Posted by: gs at May 3, 2010 11:37 AM

:02

B-25,20,10,15
S-60
Kb-25,15,10
P-10,10,6,4,7,3
Push Press 135 - 3,3,5,5,5,4,5

SSC

Comment #417 - Posted by: tommykrackcorn at May 3, 2010 12:27 PM

m/47/177
rx'd 20:42 hspu took 8 min.

Comment #418 - Posted by: Troy at May 3, 2010 2:06 PM

rx'd

28.21

hspu at end were brutal...nearly 10 mins

Comment #419 - Posted by: controlfreak at May 3, 2010 3:14 PM

42/M/150
as rx'd
21:30 one minute faster than doing it in this order.

Comment #420 - Posted by: Nipur at May 3, 2010 3:50 PM

No warm up...Strectch only.

Me- Subbed 35 lbs for kb swings. Time 11:58(13:13 2 days ago)
Lori- Subbed 25 lbs for kb swings. Time 15:04(17:01 2 days ago)

Comment #421 - Posted by: Madman75326 at May 3, 2010 4:09 PM

Pack workout from Brand X
40 burpees
35 situps
30 dumbbell swings
25 pullups
20 hspu

16:26

Comment #422 - Posted by: topher_from_garland at May 3, 2010 5:21 PM

F/34/5'3"/108 70 burpees, 60 sit ups, 50 kettle bells swings 25lb, 40 pull ups asst, 30 hand stand push ups off a 40 in box.

Comment #423 - Posted by: Mindy S at May 3, 2010 5:33 PM

37/m/6'/190

Ran 1/2 mile (warm up)
Not sure what happened here but this kicked my butt today. Much slower in reverse:

As Rx'd:
32:11

Comment #424 - Posted by: Jeremy A. Olive at May 3, 2010 6:19 PM

m/42/195/5'11"

WU
Row 500

2:54 30 Handstand push-ups Legs over bar in cage(doing 1st for safety)
11:48 70 Burpees
19:02 60 roman chair Sit-ups
22:16 50 Kettlebell swings, 35#
24:40 40 Jumping Pull-ups
24:40 total

2:30 faster than last week. Burpees up front helped. That was 2:00 min improvement alone. Situps were a bit faster today too.

I can't do HSPU at all, barely can do them assisted, so I did them first to minimize risk of accident.


Comment #425 - Posted by: slowweak at May 3, 2010 7:00 PM

17.38 after about an hour and a half of jiu jitsu. 2.48 slower than the first time. Burpees and sit ups were faster. Everything else suffered.

Comment #426 - Posted by: Honcho M/31/5'10"/170 at May 3, 2010 8:32 PM

18:01 as rx'd

Comment #427 - Posted by: The polish rifle at May 3, 2010 9:17 PM

m/30/6'/165

18:15

same subs as before about 1:15 longer this time. gassed at the end made hspu tougher and couldn't make up the difference in the burpee's being first. also lost time on pulls likely.

Comment #428 - Posted by: liggy at May 3, 2010 9:29 PM

C-
21:27

Comment #429 - Posted by: Jeff & Charity @ CF Snohomish at May 3, 2010 9:36 PM

28.47

Comment #430 - Posted by: fitz13 at May 4, 2010 6:00 AM

21:00. The inverse was around 15:55, I think? Much harder this way, way more tired for the strength exercises at the end!

Comment #431 - Posted by: Slav 22/m/68"/155 at May 4, 2010 6:33 AM

m/45/170

33:00, 29:15 inverse

Comment #432 - Posted by: panger at May 4, 2010 7:06 AM

Missed

Comment #433 - Posted by: Bphantom at May 4, 2010 11:16 AM

6 HSPU
70 burpees
6 HSPU
60 sit-ups
6 HSPU
50 55# DB swings
6 HSPU
40 PU
6 HSPU

23:20

A minute or two more than backwards version, but spent more time on the HSPU, tried for a long time after the burpees to flip up into a handstand and eventually went back to walking my hands up the wall and doing tiny movements.

Comment #434 - Posted by: Gremnatious M/30/180/6'1/North Carolina at May 4, 2010 11:27 AM

failed with 11 more 115lb shoulder presses to go.

25:00

Comment #435 - Posted by: lucien at May 4, 2010 11:30 AM

70 burpees
60 abmat situps
50 KB swings 53#
40 pullups
9 HSPU(interrupted at work)
22:40

Comment #436 - Posted by: surffire at May 4, 2010 11:47 AM

M/42/230

20 burpees & 50 hyper-extensions
Replaced HSPU with 45# presses
otherwise as Rx'd

23:30

Comment #437 - Posted by: Power_Puff_Boy at May 4, 2010 12:33 PM

CFWU x 3 std

As Rx'd

33:54; when I blew through last week's time of 30:44 I kept working on the HSPUs as time was moot now. Can make up time with a burpee as tired as you may be but hard to squeeze out "another" pullup or HSPU when spent. This was a cool way to exam the WOD from two directions.

Comment #438 - Posted by: F15E_WSO/47/6'/180 at May 4, 2010 12:47 PM

24/m/170lbs/70"

SUB: suspended hand stand pushups

18:21 20seconds faster than Tuesday's WOD

Comment #439 - Posted by: Eric-Clint, Texas at May 4, 2010 1:52 PM

60/50/40/30/15 (sub hspu for bw bench)
burpees sucked. bench sucked worse. next time 135lb bench 20 reps

Comment #440 - Posted by: ecp2 m37/69/165 at May 4, 2010 2:18 PM

44 mins.
50 Burpees
60 SUps
50 KB Swings 30 lbs.
40 PUps Assisted (120)
30 HSPU Variant

Comment #441 - Posted by: Chris O. M/40/5'10"/234 at May 4, 2010 2:35 PM

23:48

Did this in reverse order about two days prior to this and my time was 25:01 and I didn't do it as rx'd I went from one excercise to the next as I got tired and did a rotation...this time I did it as rx'd and my time was better

Comment #442 - Posted by: Cleveland at May 4, 2010 3:03 PM

Forgot to post time 21:27

Comment #443 - Posted by: Ecp2 at May 4, 2010 3:44 PM

18:10 as RX'd. I did 17:50 on the inverse the other day.

Comment #444 - Posted by: BrianG at May 4, 2010 4:14 PM

subbed 115# push-press for hspu

25:58

Comment #445 - Posted by: funky247 M/19/5'11/175 at May 4, 2010 5:42 PM

hspu (feet on bar)

22:10

Comment #446 - Posted by: marty c 6'/m/240#/47 at May 4, 2010 8:11 PM

As RX'd

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1 pood
40 Pull-ups
30 Handstand push-ups

Completed time: 18:47

Comment #447 - Posted by: Kyle Ngo at May 5, 2010 1:34 AM

20 strict pull-ups
30 overhead press- 135lbs
40 45lb dumbell swing
50 sit-ups
25 burpees

Time 14:15

Comment #448 - Posted by: NJS at May 5, 2010 5:31 AM

60 burpees
50 situps
40 53# kb swgs
30 pullups
20 hndstnd pushups
18:15

Comment #449 - Posted by: PB m/43/6'/155 at May 5, 2010 6:52 AM

19:45

Comment #450 - Posted by: morisong at May 5, 2010 7:32 AM

M/31/5'9/175

22:22

Was able to get to the start of the HSPUs at 14:30, but they are my nemesis right now. Did the first ten, but due to muscle failure, had to switch to 40 super elevated push-ups. I guess I have either weak shoulders or tricepts.

Comment #451 - Posted by: Cchurch at May 5, 2010 8:33 AM

19:17 HSPU Progression: 1st 15: against wall
2nd 15: feet elevated on a bar
210/M/6'/24

Comment #452 - Posted by: goose at May 5, 2010 11:04 AM

Drew: m/41/5'10"/155
asst hspu's: 16:24
Colt: m/16/5'8"/135
1 pood KB, asst hspu's: 22:17

Comment #453 - Posted by: Drew at May 5, 2010 11:48 AM

hspu's off a squat rack, and 33# Kettle bell swings

20:11 - the one from a couple days ago was 24:52, so a lot faster

at least three minutes faster on the burpees which pretty much makes up the difference, pull ups were a little faster too, but hspu were a little slower

Comment #454 - Posted by: dinzy at May 5, 2010 12:00 PM

18:40

Comment #455 - Posted by: Sherwood Sr 49/215 at May 5, 2010 4:49 PM

@ the sweatbox
As Rx'd

18:36

Comment #456 - Posted by: N_Rahim 28/m/145# at May 5, 2010 4:49 PM

Haven't done WOD of the day for a while but did this one today...I impressed myself!! 26.13

Comment #457 - Posted by: Nic at May 6, 2010 6:31 AM

21:16

Comment #458 - Posted by: Ryan at May 6, 2010 8:23 AM

We had to scale this WOD due to being at a hotel being on vacation down in St. Pete Beach Florida.

70 burpees
60 sit-ups
50 squats
40 75# standing machine shoulder press
30 100# lat pull downs
13:56


"Mrs. Miyagi"
70 burpees
60 sit-ups
50 squats
40 45# sitting machine shoulder press
30 70# lat pull downs
16:58

Comment #459 - Posted by: Miyagi 30/m/162.6# at May 6, 2010 9:03 AM

As per comment #459:

No kettlebells/dumbbells to do the swings; no pull-up bar; walls with mirrors so could not do the HSPU.

Completed the WOD on 100427 (same WOD as today but in reverse order) as Rx'd at Deezy's garage.

Comment #460 - Posted by: Miyagi 30/m/162.6# at May 6, 2010 9:10 AM

18:30 as rx'd in garage
situps on rubber mat AF style
did inverse workout in 19:55 a couple days ago

Comment #461 - Posted by: Ajax at May 6, 2010 3:07 PM

19:31

~2min slower than inverse. 55# DB for KB (+5 compared)

Comment #462 - Posted by: schinizel/m/31/5'9/150 at May 6, 2010 8:56 PM

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods SUB 70 pound dumbbell
40 Pull-ups
30 Handstand push-ups SUB Push-ups in piked position with feet on bench

17:42

Comment #463 - Posted by: Louis Herrera 51 70" 177 at May 6, 2010 10:12 PM

35 Burpees
30 AM Sit-ups
25 Kettlebell swings, 1.5 poods SUB 30 pound dumbbell
20 Pull-ups (TheraBB)
15 HSPU SUB Push-ups with knees on 15" box

15:10

Comment #464 - Posted by: Dave at May 7, 2010 4:16 AM

CrossFit Warmup followed by the WOD as RX'd

18:51

on tuesday the reversed order was 21:45

Comment #465 - Posted by: Karsk (56 M 5'9" 185lbs) at May 7, 2010 9:51 AM

18:16

Comment #466 - Posted by: Pacers at May 7, 2010 10:22 AM

Brand-X Scaled

35 BURP
30 SU - decline situps
25 KBS - 1 pood
20 PU - last 4 were jumping pullups
15 HSPU - used bar

11:02

Comment #467 - Posted by: Augustus at May 7, 2010 12:36 PM

31/m/160/65
As rx'd
23:22

Comment #468 - Posted by: ac at May 7, 2010 1:19 PM

5 May
substituted incline presses at 125 lbs for HS PUs.
35 lb KB
30:55

Comment #469 - Posted by: Slugger 6 at May 7, 2010 1:29 PM

18:57

Comment #470 - Posted by: Josh M/35/74"/198# at May 7, 2010 3:24 PM

WU
100507 - 21:16 HSPU ROM still poor
100504 - 24:21 (reverse order)
M/49/197#/72"

Comment #471 - Posted by: RB at May 7, 2010 5:32 PM

31/m/71"/175#/Centurion Crossfit

CFWU x3
23:38 as rx'd

Comment #472 - Posted by: Archer6479 at May 8, 2010 4:28 AM

As Rx'd:

16:05

-pullups on rings as usual
25 seconds faster than in the reverse order. I think this mainly comes down to mental fortitude. When all you have is 70 burpees to look forward to at the end of a WOD, you don't have much of a reason to want to get there.
In this one you get them right out of the way and everything else just seems so much easier, even when it's difficult. Of course, this could just be because burpees are a goat of mine

Comment #473 - Posted by: Eric Gohl 23/5'10/165 at May 8, 2010 7:15 AM

44/m/200

chest still alittle congested

Oops, did it backwards.

30 pike pushups
40 pullups
40 kettlebell swings 45lb.
40 situps
40 burpees

28:42

Comment #474 - Posted by: Speedster at May 9, 2010 10:10 AM

60-50-40-30-20

14:47 (15:27 forward)

Comment #475 - Posted by: illis m/29/160/5'10 at May 9, 2010 4:58 PM

17:19

Comment #476 - Posted by: MikeyPaul/m/28/170/5'8" at May 9, 2010 7:06 PM

m/36/5'9/176
CFWU-3. Reg 1st. 12 pushups instead of PU 2nd. No upper body or situps 3rd. Superman. Burgener. DU.
20:38
Burpees - 5:12
SU - 1:58
KB - 2:39
PU - 2:55
HSPU - 7:53
About 2 min slower than reverse order 2 days ago.
HSPU were about 3 min slower. Very disappointing. Happy with pace of burpees.

Comment #477 - Posted by: jrm at May 9, 2010 7:12 PM

Did in reverse in 29:26

Comment #478 - Posted by: Jross-35M-170lbs at May 10, 2010 6:26 PM

practice handstands

70 Burpees 6:34
60 Sit-ups 10:30
50 Kettlebell swings, #55 14:50
2 sets pullups 17:03

Comment #479 - Posted by: Posted by: Bama Jim - M/41/6'4"/205 at at May 11, 2010 10:40 AM

CFWUx1
21:26

Comment #480 - Posted by: Doug at May 12, 2010 4:36 PM

m/19/5'9/158

14:13

blazed through the burpee's in 3:15/3:20....finished situps unbroken. Had to take a breather 5X during the db swings. Completed pu's in three sets.... HSPU's KILLED my time! Took me nearly four minutes to complete the 30. Hoping to get my time under 13 mins the next time!

Comment #481 - Posted by: Diego G at May 12, 2010 8:42 PM

14;13

Comment #482 - Posted by: Diego G at May 12, 2010 8:43 PM

100430

40 Burpees
35 Sit-ups
30 Kettlebell swings, 18kg
4 Pull-ups

16:02

Ran out of time

Comment #483 - Posted by: EMelton at May 13, 2010 2:36 PM

unanchored situps

25:27

Comment #484 - Posted by: smithwick's at May 14, 2010 3:37 PM

60-20
14:00

Comment #485 - Posted by: SAJ m/31/175 at May 15, 2010 12:49 PM

Heh, nice! Subbed ring pushups for HSPUs and DB swings for KB. Beat the reverse WoD time by 1:08.

23:31

[23:31]

Comment #486 - Posted by: JonK at May 16, 2010 1:40 PM

18:45

Comment #487 - Posted by: TROY at May 17, 2010 6:44 AM

20100519 2230hrs
WOD100430: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

HSPU with feet hooked on 5' bar (I'm 6'2"), otherwise as rx'd
22:28

Comment #488 - Posted by: AlexR 29/m/96kg at May 19, 2010 9:55 PM

-10 reps for everything
subbed 25# db pushpress for hspu

13:38

Comment #489 - Posted by: bookworm at May 26, 2010 1:55 AM


calf strain running 800's...I'm falling apart a week before I turn 30.

13:13...cut out burpees again!

Comment #490 - Posted by: MoGreene at June 14, 2010 12:00 PM

16:35
hspu are half way down
Did ring pullups instead of bar.

Comment #491 - Posted by: chaps at July 8, 2010 10:01 PM

M/34/177

For time:
70 Burpees
60 Sit-ups (abmat)
50 Kettlebell swings, 50# DB
40 Pull-ups
30 Handstand push-ups (modified)

17:55

Comment #492 - Posted by: Chad at July 21, 2010 9:49 AM

23.m.140.65"

as rx'd
15:52(PR)

Comment #493 - Posted by: Francis Vu Nguyen at July 21, 2010 5:48 PM

15:31

Disappointed

M/40/180/5'10"

Comment #494 - Posted by: jayhawkcf at August 5, 2010 12:47 PM

did 1/2 of everything

11:07

Comment #495 - Posted by: Manchild at October 5, 2010 3:53 AM

14:41

as Rx'd

M/34/138/5'6''
M/34/63kg/165cm (Metric system)

Greetings from Brazil

Comment #496 - Posted by: Al Tomizawa at March 22, 2011 6:16 AM

wearing weight vest for the 1st time
with 12 lbs
28:31
HSPU with feet on 24" box
M/27/170

Comment #497 - Posted by: Manu Jolin at March 22, 2011 1:30 PM

F/25/ 5'6'' 145

13:00

70 Burpees
60 Sit-ups on mat
50 Kettlebell swings, 50lb KB
40 Pull-ups w/ band :(
30 Handstand push-ups

not too shabby for my first timed CF WOD!!

Comment #498 - Posted by: Karen at March 23, 2011 2:40 AM

13:01

70 Burpees
60 Sit-ups
50 1 Pood KB Swings
40 Pull-ups
30 Handstand Wall Walks

M.37.180.5'10"

Comment #499 - Posted by: DomH at April 1, 2011 6:41 PM

24:48

Comment #500 - Posted by: dcyn at January 11, 2012 6:00 AM
Post a comment






Remember personal info?