April 30, 2010
50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
Post time to comments.
Compare to 040823.
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."
Posted by lauren at April 30, 2010 5:00 PM
- Sir William Ellis
Haha wow. I love crossfit! This is gonna hurt tomorrow morning.
tuesday was a great workout. i'm sure it will be even better in reverse
What the hell? This is the same WOD that was posted Tuesday, but backwards? Was that intentional??
DEJA VU!!! I love it! 3, 2, 1...GO!!!
Clever... CrossFit, very Clever!
don't you just love crossfit. i would never think of this after tuesday!
YAY BURRITO...nice wallball demo!
The term "derivative" comes to mind.
brutal, made up Tues today, sucks for me, lol
I love Mainsite Programming.
Sweet, just when i thought i was done with tuesdays WOD....thanks crossfit....dammit
wow..that is bold.lol. lets do it.
If I make it through the first part, and thats a big IF. I hope to dominate this thing.
very interesting should be very very interesting
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
NICE BURRITO! Who thought wall balls would get you on main page?!
well played crossfit, well played.
Kronick, try offsetting your weight with a band or by putting your foot on something
YAY Burrito! represent Taranis baby!!! I guess a picture of you doing wall balls is better than one of you doing rowing! lol
Burrito is my hero! Way to represent Crossfit Taranis with the kick ass wall-ball demo!!!!
Okay that's just wrong. LOL....oh well. Let's see if I can go faster this way.
Very interesting. I am curious how this goes in reverse. Cool idea. I am looking forward to it!
.sdrawkcab semit ruo tsop lla dluohs ew knith I
WTF! Just kidding. Yay Burpees! They killed me the other day being at the end. Shoulders will be wrecked either way....
Easier that way for sure!
just wondering what's a good sub for handstand pushups? i can't really do them yet so just wondering
16.24 ... but my HSPU were woeful.
Oh yeah...it looks much easier this way!
TOUCHE!!!!!!! Crossfit..... Here is one for you!!
I'm going backwards and doing the front squat WOD...
Is this a Flip Flop or Flop Flip? I'm reminded of someone with a name like Harry?
That just ain't right lol.
Crazy! I just did the reverse today, clocking 22 minutes flat. I imagine doing burpees first won't add nine minutes to my time.
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?
My prediction, this will show faster times.....in addition to your post say whether it was faster than Tuesday
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
blow thru 70 burpees? Dude, I'm a mere mortal..
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.
hahaha... gotta beat 15minutes from tuesday!
Did tuesdays WOD today 22:05 and i was exhausted... not happy about doing this back to back.
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 :)
You can puke, pass out, or die...but you can't quit!
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!
Burrito you are my hero! Way to represent Taranis with the wall-ball demo girl!
I'm going to have to back the car out of the driveway, I don't think the garage will contain this one....
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.
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?
it hurts just thinking about it! bring it!!
it's gonna hurt but gotta get it done...
#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.
Hit the front squats bud.
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.
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.
22:43 as rx'd....that was a complete 5min faster than tuesday. I am completely spent...
let's see if i can beat tuesday's time of 15:29.. this is gonna be fun
sounds like a character builder
well here goes my first WOD since being on rehab for a month for a torn hamstring yikes!!
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.
that 70 burpees is daunting but that just means I MUST do it!!!
Flanders: I'd say Burrito is more like goodass!
Ya Globo, she's toight like a toiger!
Sorry Burrito but Globo made me do it.
I am in such bad shape! I stopped at 22 mins, 7 reps into the pullup set. Oh man.
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!
16:44. Powerful stuff in reverse. Er, or was that the right way?
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.
Wod as rx'd
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.
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!!!
Love the compare to picture. That guy with coffee cup, his form is solid.
Gotta love it ha! Be interesting to see if there is much of a time difference.
22:16 2min slower than last time. hspu were the killer.
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.
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!
13:30 on Tuesday and now 11:02 today...somethings working. Thank you crossfit!!!!
What a morale crushing workout. My traps are still sore from doing this workout on Tuesday.
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.
15:34 HSPU's (5/4/3/3/3/3/3/3/3)
Tuesday - 11:37 HSPU's (21/9)
Is it supposed to be easier backwards, oh no it f-ing hurts just as bad the other way around.
Used a 25lb dumbbell for swings, did jumping pull ups and hooked feet over a shoulder height O-bar for HSPUs.
2 mins slower than Tue.
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
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.
As rx'd 23:12
30 seconds faster this way, but still tough as hell!
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!)
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.
Patrick McClurg 19/m/Northern Ireland
So, do we count it off as 1, 2, 3, go! now?
went 1/4 of the way down on HSPU!!
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.
except 12 HSPU then 18 modified HSPU
+35 Bench press
I am pretty sure I swore off burpees after Tuesdays WOD
Props to the first person to post with a 'Compare to' for 23rd August 2004!
Scaled about 45%.
15 Double Unders (3+ singles / double)
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.
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.
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
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.
assisted HSPU's - feet over bar
slower by 1:43 than doing the workout in reverse order
16:32.... That was painful haha.
the HSPU's scare me... might fall on my face esp. when its at the end
55lb DB for KB swings, rest as Rx'd. HSPU's took forever!
20:35 (2 min slower than tuesday)
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.
excellent workout looking forward too this,
i put together a bit of a longer WOD i will be doing
100 air squats
80 box jumps 24"
60 steps walking lunge
40 wall ball #20
30 knees too elbows
20 handstand pushups
10 toes to bar
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 #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 :-)
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"
40 Kettlebell swings, 1.5 poods
20 Handstand push-up
45 seconds faster then tues...
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 :)
HSPU depth was very very short. I need to practice this movement more often. Used 55lb db for swings. Everything else as rx'd
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.
17:05. SAME TIME AS TUESDAY. Weird. HSPU's = complete muscle fatigue.
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...)
i am better than you.
1:02 slower than first.
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.
1) WOD ridiculous. 2) The music in video of the Mountain States is absolutely stupid. Why the screamo?
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.
#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.
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.
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...
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...
The gym around here does not have kettlebells. What can I use for a substitute?
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.
Made up the front squat WOD:
#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!!
#143~GREAT EFFORTS WITH YOUR PR CAROLE!!
Kevin~ I was slower too!
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!
My PR is 00:14:30.3
sub incline push ups cuz yesterday did 200 push ups
50 Swings, 55# db
20 Very Pathetic HSPU
20 Inclined Pushups
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.
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.
What is wrong with me 70 burpees and I want to do this workout!
what can i sub for burpees. I want this still to be hard, but my bum shoulder says no to burpees right now.
"The gym around here does not have kettlebells. What can I use for a substitute?"
Use a 55# dumbell
Know something, Coach? You can go off people!
19.44 subbed 40lb db, inclined pressups. 90 secs faster, with heavier db. Go figure.
#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.
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.
kettlebell -- 20 lb dumbbell
pull-ups -- stool assisted
handstand push-ups -- knees on arm of couch
time = 21:45
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.
so i got behind on my workouts and did tuesday's yesterday..great, just great! this is gonna hurt so good!
50 Kettlebell swings, 40# dumbbell (all I have)
40 Pull-ups (last 15 jumping)
30 Handstand push-ups (last 19 on rack)
Tuesday I did 30 less burpees
male, 37 y/o, 149#, 68"
WOD subbed DB 40#
15 sec. faster than last time.
I feel like I am getting better at burpees!
Jumping pullups. Modified hspu
30 HS-PU after all that....Let's get it on.
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!
Doubled HSPU due to having to place feet on squat rack
20:08 with all as rx'd, except the last 13 HSPU.... needed a little help.
Scaled to 40, 35, 30, 25, 20
9:30 with only a few breaks
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!
forwards: 17:25 modded HSPUs (toes over squat bar)
Backwards: 18:30 with modded HSPUs
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.
16:32, much slower than the reverse order
HSPU were ugly
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
13:02, subbed 50# db for kb swings, o/w as rx'd
14:32 on Tuesday
Tuesday's time was 22:14
21:32....almost 4 min slower than tuesday.
Today - 20:50
Tuesday - 22:09
It was really hard to start, YAY BURPEEs. HSPU limited ROM due to shoulder fatigue.
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.
1mile run with sledge
100 hammer strikes
1 mile run with sandbag (needed to swap out the sledge for logistical reasons)
18:12. 25 seconds faster than Tuesday.
mod pushups, feet on 24in box
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
Ahhh...i felt good after the Tue WOD, but this seemed way harder...excuse me while i go puke..
mod HSPU, feet on 24" box
Used Smith machine to assist HSPUs, and subbed 55 lb DB for KB.
21:37 (tues wod 17:29)
pushed hard on burps (most time saved there)
Subbed 45# thrusters for burpees, owing to still-sore knee tendonitis. Subbed elevated-foot pike push-ups for HSPUs.
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.
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.
Scaled each by 10 reps:
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.
Danielle (green band pullups, 25#kb, piked hspu): 18:50
Join the conversation! Follow the North Central Regional Games and Master's competition @frontrangecf use #ncxfitgames
50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
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.
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.
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.
Just curious...is CFHQ running out of ideas? Why run something backwards? and in the same week? Someone got lazy.
22.09 garbage time much slower than tuesday
SUB 55# ds
SUB 80# pd
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.
50 50lb db
40 Inverted rows
30 100lb overhead press
5 min row//stretch
hit it--45#dumbbell--burpees in under 7min
20:33 (pullups 5 for 8)
P/U did 25 and met Pukey end of Mission
I am "oh" for two on this WOD
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
Subbed 55lb. Dumbell for the KB swing.
so would we say 1, 2, 3 GO!
Burpees 1st YAY!...
Subbed 40# OH DB presses for HSPUs. The pull ups were much more difficult than Tues.
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.
11.09 did everything 50 percent
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.
Was going well until the HSPU's. Shoulders spent/fatigued. Had to take a 10-15m break before going back to finish them! :)
M/50/5-10/150 20:33 AS RX'D LUNGS ARE BURNING!
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...
17:25 with assisted HSPU (feet on bar).
About 2 min faster then Tues.
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.
Scaled up to 62lb kb, otherwise rx'd
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.
cfwu x 1
subbed 50lb dumbbell for 1.5 pood kb
subbed assisted hspus (ankles on horizontal bar)
I was at 16:04 after the pullups. Took me almost 8 minutes to do the hspus.
about 2 mins slower than tuesday. HSPU at the end killed my time. I can not seem to get the endurance down on these.
ARGGGGGGGGGG.... I... JUST... DID... THIS... DAMN IT!!!!!
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
Burpees Suck!!! Anyone who says they like burpees lie!
Modified HSPU against Olympic bar set at shoulder height. Rest as RX'd
#222- That is unreal! Great work.
16:38 as rx'd
17:08 last time.
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;
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)
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
Burpees took me a while :*)
I loved the workout!!
thought i'd be able to do hspu's today but my wrist still hurts, so i did this scaled-down version:
quite a bit faster than wednesday, when i did basically the same scaling.
@ 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
over 2 minutes faster than the other way
20:45......almost 5 minutes slower than 30,40,50,60,70
12:23 as rx'd today and 14:44 tuesday so yeah faster going downhill!!
22:42 as rx'd today and 23:36 tuesday....
HSPU 10min this time instead of 7
CG E-City CrossFit;
*hspu were progs with feet on 5'bar.
about 7 seconds longer than earlier this week but I got 11 HSPU on that day.
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...
Feet over bar on power rack for hspu limited rom
used 50 lb db for swings
did an extra 5 burpees, even with that an around 30 seconds faster.
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
22:30 as Rx'd with decline situps
HSPU took 9.5 minutes (brutal)
3:30 slower than the other day in reverse
slower than it should have been.
(4 hours sleep after a midnight shift)
30:23 As rx'd
Can't wait till I'm 1yr in instead of 2mo in.
10 seconds quicker than the reverse
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
Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy then:
70 Squat Thrusts (steady and deliberate)
50 Kettlebell swings, 1.5 pood
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?
45 seconds faster in reverse.
45# kb, HPSU on smith machine, otherwise as rx'd
sub 34# db, did 50 pullups by accident. wu=run fast with bo 23 minutes, park-porto-top of 18th
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)
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!
Today - 14:17 (Rxd)
Tuesday - 12:32 (Rxd)
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
26 minutes as Rx'd
I love to hate this stuff...
Sub 55 # dumbell for kettlebell
subbed to pack:
40 kettlebell swings (50# kettlebell)
20 hspu progression (feet on dip / leg raise stand)
Time = 12:14
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]
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.
30 40# dumbbell swings
20 jumping pullups - palms facing
10 assisted hspu - toes on squat rack
44 seconds slower than the other day. Thought I was going to nail it after doing the burpees in 4 mins
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
21:40 on the first version
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.
50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
Warm up= 25 DU's
Shoulder Press= 115x5; 135x5; 155x7
subbed the above as follows
10 Rounds for time of
5 D-Bell Swings with 50# DBell
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
HSPU with feet on rack assist
Foam roll after
50 Kettlebell swings, 1.5 poods
15 Handstand wallwalk up and down
from 20:08 the other day
17.16 how about posting times and not just complaining about the workout...
30 Kettlebell swings, 1 pood
20 Handstand push-up progressions
Was making great time right up to HSPU then struggle street.
10:29 the other day.
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.
tuesdays time was 14:50
i like doing the burpees at the end better
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)
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!
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!!!
Front Squats, details there.
subbed with 55lbs dbs, and assisted hspu. 24:39
15:12 as Rx'd
Handstand push-ups took me like 3 minutes.
Assisted Pull-Ups, otherwise as RXd.
Then a 3m run -- 27:40
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!
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!
6:36, cut everything in half cause of bad night at work and lack of time. Ugh.
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 :(
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
2:40 faster than Tuesday
kettle balls at 20#
assisted pull ups
Tuesday's WOD 17:31 Rx'ed
Scaled HSPUs: 17:08
Half reps for each. Swings 14kg, pull downs setting 7, presses 10kg dumbells. 22.18
34 yom 225 bwt
60 unanchored abmat situps
50 1.5 kb swings
30 hspu's to abmat
time 19:03 30 seconds faster than the reverse that came up recently.
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.
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.
50# db for kb
1/3 CF warmup (no dips or pullups)
WOD as Rxd (wall HSPU, 22 Wall HSPU then fail)
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.
35# kb swing
subbed with the HSPU - still working up to those
did this much faster than the one before
subbed a 50lb db for the kettlebell
subbed 60 pu for hspu due to bad anterior deltoid.
still fighting off mr Pukie!
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.
failed on HSPU and had to switch to negative HSPU ...
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:
60 GHD situps
50 KB swings @ 1 pood
10 strict pullups/30 laid-back ring pullups
50# kb swing
40# assist on pullups
18:56 as rx'd. its hard to get back in shape after combat survival school....
40 kb swings - 1 pood
30 pull ups
20 feet bridged on top of bleachers
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
11:18 with 10 bar assisted HSPU...killer WOD!!
21:30. 4 minutes 21 seconds slower than reverse order. Ouch.
55# db replaced 53# kb
50 kb swings (35 pd)
40 band assist pullups
30 elevated pushups
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.
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.
16:58 did in 5 sets
side lunges 25lbs
low pulley Swiss ball crunches 72lbs
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...
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
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.
Much easier getting the burpees out of the way early.
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.
as rx'd except used 45# plate for kb swing
26:30 the other way
Used bands to assist w pullups. ~24min
age 20 bw 170
6:43 cut in half
i'm taking a half cycle...or at least i plan on it
Subbed 30 HSPU with 60 decline pushups.
Almost 5 mins faster than tuesday.
1 pood for OH KB Swings
Lost 20 seconds and I am sure some dignity along the way
20:55, I'm gonna make-up tuesday and see how the times compare. Nice WOD!
18:58 scaled HSPU, rest was rx
two minutes faster than tuesday
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
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!!!"
1 pood kb swings, last 5 HSPU's were kipping
about 2:30 faster than the reverse on Tuesday. Feeling great.
30 pullups - went to fail.
22 mins 53 seconds.
5 minutes faster than the reverse on Tuesday.
60# DB for the KB swings,
10 HSPU's, then feet on a 20# box.
Otherwise as Rx'd.
This was way worse than Tuesday's. Burpees may be an invention of the devil himself.
All Rx except I did the 1.0 pood vice 1.5, not that strong yet...
gotta luv this crossfit ...
23:01 As RX'd
Double unders for warm up. New record, 21 in a row.
19:04 as rx'd FOB Wolverine
Gunnar - 15:59
Harold - 18:59
Chris - 22:04 (bar assist hspu's)
Eric - 27:40 (jumping pu's/bar assist hspu's)
23:03... I thought it was going to be a little easier that direction but I was painfully wrong...
As Rx'd 30:55
Had some really good momentum until I spent the last 11 minutes on the HSPU's.
Did this tuesday while deployed on the USS Dwight D. Eisenhower,
50 Kettlebell swings, 1* poods
40 Pull-ups 100lbs assist
30 Handstand push-ups
did this workout 5/1/2010 in the morning
same time, hand stand push-up progression and 1 pood KB swings
20:02 (completed 5/01/2010)
pushup progression and 1 pood KB swings
As Rx'd (still wall assist on H/S Pushups)
Hands tore worse than last time!
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?
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
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
19:10 as rx'd
26:49 (feet elevated push-ups)
32:14 (feet elevated push-ups/jumping pull-ups)
Used a 55# DB for KS, otherwise as Rx
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.
24:16 (feet elevated push ups)
24:16 (feet elevated push ups)
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)
23 / M / 5'9" / 135lbs
40 sit-ups, feet unanchored
35 dumbbell swings, 35lbs
25 band-assisted HSPU
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.
SU Abmat unanchored
0:45 Faster than other direction!
Had to take breaks for every portion
jumping pull ups and incline (5 stair steppers) instead of handstand.
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)
27:30 shoulder press 90# for hspu
slower than Tuesday, and did after the 5k run this morning. hspu's sucked!!!
31 yom, 190 lbs
30sec break for shoelace
30 sec break for traffic light
same subs as reverse:
10 pu, 30 jpu
55 lb db swings
hspu on chest high bar
27:09 about 20% faster
Subbed 40 reps/arm 50lb db rows for pullups
Subbed 50lb db for KB swings
60, 50 , 40....
Full 2 minutes slower than the coming from the other end.
wod was tough but loved it...lets do it again!! =)
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.
More than five minutes slower than when the workout is flipped on its head. The HSPUs killed me.
More better faster
22:15 AS RXED
Reversed order the other day was 19:19
Feet anchored sit ups
As Rx'd 12:27
Not breathing fire yet, but I did puff some smoke and sparks today.
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 !
50 Weighted Sits
30 Pull ups
1:30 better than when the wod was inverted.
29:47 w/ 70 burpees, jumping pull ups & 1.5 pood kb.
50 Kettlebell swings, 1.5 poods
28 Handstand push-ups (3-5" from ground--arms gave out at the end)
50 Kettlebell swings, 1.5 poods
28 Handstand push-ups (3-5" from ground--arms gave out at the end)
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)!
"Illegitime non carborundum!"
25/25 dumbbell swings, 55#
12/10/8 partial Handstand push-ups
25/25 dumbbell swings, 55#
12/10/8 partial Handstand push-ups
feet on 5' ladder for hspu's
all else as rx'd
1706 pull ups
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
Dumb bell swing - 18 kg
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
30lb dumbbell swings
HSPU with feet hooked on squat rack.
as Rx'd: 13:12
used 40lbs cuz I did not have a 1.5 pood KB
2m slower in reverse
Finished everything but HSPU in 16m, HSPU nuked my time..need work
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.
Push Press 135 - 3,3,5,5,5,4,5
rx'd 20:42 hspu took 8 min.
hspu at end were brutal...nearly 10 mins
21:30 one minute faster than doing it in this order.
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)
Pack workout from Brand X
30 dumbbell swings
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.
Ran 1/2 mile (warm up)
Not sure what happened here but this kicked my butt today. Much slower in reverse:
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
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.
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.
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.
21:00. The inverse was around 15:55, I think? Much harder this way, way more tired for the strength exercises at the end!
33:00, 29:15 inverse
50 55# DB swings
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.
failed with 11 more 115lb shoulder presses to go.
60 abmat situps
50 KB swings 53#
9 HSPU(interrupted at work)
20 burpees & 50 hyper-extensions
Replaced HSPU with 45# presses
otherwise as Rx'd
CFWU x 3 std
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.
SUB: suspended hand stand pushups
18:21 20seconds faster than Tuesday's WOD
60/50/40/30/15 (sub hspu for bw bench)
burpees sucked. bench sucked worse. next time 135lb bench 20 reps
50 KB Swings 30 lbs.
40 PUps Assisted (120)
30 HSPU Variant
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
Forgot to post time 21:27
18:10 as RX'd. I did 17:50 on the inverse the other day.
subbed 115# push-press for hspu
50 Kettlebell swings, 1 pood
30 Handstand push-ups
Completed time: 18:47
20 strict pull-ups
30 overhead press- 135lbs
40 45lb dumbell swing
40 53# kb swgs
20 hndstnd pushups
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.
19:17 HSPU Progression: 1st 15: against wall
2nd 15: feet elevated on a bar
asst hspu's: 16:24
1 pood KB, asst hspu's: 22:17
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
@ the sweatbox
Haven't done WOD of the day for a while but did this one today...I impressed myself!! 26.13
We had to scale this WOD due to being at a hotel being on vacation down in St. Pete Beach Florida.
40 75# standing machine shoulder press
30 100# lat pull downs
40 45# sitting machine shoulder press
30 70# lat pull downs
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.
18:30 as rx'd in garage
situps on rubber mat AF style
did inverse workout in 19:55 a couple days ago
~2min slower than inverse. 55# DB for KB (+5 compared)
50 Kettlebell swings, 1.5 poods SUB 70 pound dumbbell
30 Handstand push-ups SUB Push-ups in piked position with feet on bench
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
CrossFit Warmup followed by the WOD as RX'd
on tuesday the reversed order was 21:45
30 SU - decline situps
25 KBS - 1 pood
20 PU - last 4 were jumping pullups
15 HSPU - used bar
substituted incline presses at 125 lbs for HS PUs.
35 lb KB
100507 - 21:16 HSPU ROM still poor
100504 - 24:21 (reverse order)
23:38 as rx'd
-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
chest still alittle congested
Oops, did it backwards.
30 pike pushups
40 kettlebell swings 45lb.
14:47 (15:27 forward)
CFWU-3. Reg 1st. 12 pushups instead of PU 2nd. No upper body or situps 3rd. Superman. Burgener. DU.
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.
70 Burpees 6:34
60 Sit-ups 10:30
50 Kettlebell swings, #55 14:50
2 sets pullups 17:03
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!
30 Kettlebell swings, 18kg
Ran out of time
Heh, nice! Subbed ring pushups for HSPUs and DB swings for KB. Beat the reverse WoD time by 1:08.
WOD100430: For time:
50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
HSPU with feet hooked on 5' bar (I'm 6'2"), otherwise as rx'd
-10 reps for everything
subbed 25# db pushpress for hspu
calf strain running 800's...I'm falling apart a week before I turn 30.
13:13...cut out burpees again!
hspu are half way down
Did ring pullups instead of bar.
60 Sit-ups (abmat)
50 Kettlebell swings, 50# DB
30 Handstand push-ups (modified)
did 1/2 of everything
M/34/63kg/165cm (Metric system)
Greetings from Brazil
wearing weight vest for the 1st time
with 12 lbs
HSPU with feet on 24" box
F/25/ 5'6'' 145
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!!
50 1 Pood KB Swings
30 Handstand Wall Walks