love this wod

Exploding is right! CF WORLD! Bring on the games!

Fun WOD Tomorrow! Go and get it!

Wooooooh 3..2..1...GO!

Just finished my Lev 1 Cert class in Crossfit + Morristown, NJ awesome facility, great class amazing instruction from real deal crossfiters! Don't change anything guys seriously! I learned so much in 2 days, new things and re-enforced fundamentals as well as met great crossfiters from all over. First class experience.

K

Let's move really fast on this one...Super Fast!!!LOL! Happy Crossfitting!!!

Marshall Marshall Marshall!!

I love the old school video (lol, 3-4 years = old school). Whatever happened to Brendan? I always dug the WODs with a hat on. Signature move.

Did this not to long ago as:
18 WL with 2(25#) DB's OH
21 burpees
= 17:47

Love some burpees!

Erin

m/44/185

11:23

Anyone have advice on how to get my diet under control. Im progressing through crossfit to the point were I can complete many of the workouts without scaling back at all but my diet is my achillies heel. I need some advice on how to avoid the convenience of junk food.

Also just finished my level 1 cert cant wait to pass on the great information to my clients. Unbelievable coaches thanks to everyone at morristown for making this a fantastic experiance. i really cant put into words what crossfit means to me i just want as many people as i can to be affected by its benefits.

burpees are my fav ;)

I just completed the Cert in Sydney at CFX. Awesome course and the guys were great. I checked out crossfit Brisbane and see the similarities between me and swifty. Thanks for the huge compliment, but I'm no swifty!!

# 9, I am in the same boat as you. I have found that with the last 3 weeks I have just made the commitment to myself to hold myself accountable. We all know what is health and what is not. Its just about the choice to go the healthy rout. instead of the candy bar, get some fruit. instead of the double cheese burger get a grilled chicken sandwich or chicken salad. its a long road ahead. I have been doing the cross fit work out for the last 3 months. the first 2 months i had no weight loss because of my diet. i was getting stronger but weight loss. the last 3 weeks i am eating about 2800 calories a day of mostly clean (not fast food) meals. i have dropped from 245lbs to 234 lbs. good luck and keep it going.

30/M/138/ 5'10

YAY BURPEES. this WOD is mine. Hopefully beat that 8.5 minute mark on this one, I doubt it, but it is possible, very possible actually. I wonder what some of you do when you are tire? put your hands on your kness and look down, stare at the ground? what do you guys do? me I am learning how just push it and push it and push it, I like Khalipa style he goes 2 steps back and back in the bar, Speal breath 3 times and back again, Mikko does something similar to Speal, What some of you do at that moment of either keep going when your brain is telling you to stop, but you can going? well have fun with this one.

SANTI

Ummm prepare your food in advance....

Thanks to all the coaches who instructed the Level I course at CrossFit Wilmington this weekend! It was a blast and a reminder of the amazing people who you have the opportunity to meet. You made two days quite enjoyable!!! Thanks :)

Just finished & passed my Level 1 Cert at CF Morristown. Big thanks to Todd, Jon, EC, and the rest of the trainers. All of you guys were a real class act! The 5 hour flight from San Fran was well worth it to be trained by you guys. I thoroughly enjoyed the weekend and learning the foundations of CF. I hope I get to run into all of you guys in the future. Big thanks to CF Morristown also. Really nice box in a very nice town. Great atmosphere, great box, great trainers, and great people. What more could you ask for?! Its just too bad we couldn't get more time in because the trainers really were trying to help everyone on their mechanics but ran out of time. Thanks again guys!

Not sure how I am going to steal a 45# plate from the gym tomorrow morning!! Will make it work somehow...

been working out at a globo gym and thought it would be nice to join a crossfit gym. all the crossfit gyms in my area are pretty expensive. seems like i could build a garage gym pretty quickly with the amount i would be spending on a cf gym membership. any thoughts on this? should i just do the garage gym thing?

eric,

throw away all the junk food in your house. just dont buy or eat anything that you know is bad for you. for me, its that simple. also i try to plan my meals a day in advance. and cook more than you need so you can eat the leftovers later. hope this helps.

That's my Man! What a hottie

Early post, early workout

10:54

... and ... burpees suck!!!

I had an amazing weekend in Morristown NJ at the Level 1 Crossfit Certification workshop! The instructors were not only extremly knowledgable and incredibly encouraging but they were also very friendly and fun which made for a relaxed atmosphere while training at full intensity! (If that makes sense)! I gained so much knowledge in one weekend that I cannot wait to go to the Crossfit gym I workout in to apply all that I have learned! Thank you so much to all of the awesome instructors and to Crossfit Morristown for making this weekend so great!
Elayne

Awesome cert at Crossfit Wilmington. Can't imagine better instructors anywhere, anyhow. One day I'll have a sub 10 Fran.

Crossfit Sri Ram Ashram, India
Everyone did rx

Arvind - 10:30
Gautam - 10:31
Uttam - 10:49
Bechendra - 10:44
Vijai Pal - 15:00
Ravi - 17:04

Is this one barbell overhead or one in each hand for a total of 90 lbs?

Thanks

Hey everyone. Well, I'm 2 weeks into a walking cast (one of those foam rubber/splint type deals you can take on and off). I'm going stir crazy. Anyone have suggestions for programming WODs? I can row and pretty much do everything except true squats. Any help is much appreciated because I'm getting sick of pullups, pushups, dips and situps. =)

you mean only the weight of the barbell or the barbell plus 45 pounds extraweight?

thanks

Just completed Level 1 Cert at Morristown. It was hands down the most informative, motivating, well-organized event I have ever been to. I learned more in these two days than I have in a year of crossfitting. The staff was excellent and the entire weekend could not have been organized better. Thanks again.

Just completed Level 1 Cert at Brand x in Ramona, CA. Awesome all star coaching staff, and they did an amazing job. Thank all of you for your hard work.

#9 (eric)-

discipline starts at the grocery store. don't go hungry and don't bring anything into your house that isn't good for your body.

if you have to have snacks, get frozen fruit.

don't eat anything w/in 2 hrs of going to bed.

#22 Wayne & #24 Diego - its one 45lb barbell overhead guys.

Is anyone else still feeling the sprints from Friday? My legs feel the same way they did after the first time I squatted heavy.

Apparently I need to incorporate Crossfit endurance into my training.

Mike

My first ever crossfit workout today. 11:12 and i have a little case of the shakes. Loved it!!

#9 Eric,

You can still get good benefits from your diet even on those occasions when convenience mandates fast food. Google "fast food zone diet" and you'll find recommended meals at the various big chains.

Personally, after I spent about 3 weeks on pure Paleo, it now takes no willpower at all to avoid crappy food. The difference between how I feel on normal (Paleo) days and how I feel on cheat days is huge. I hardly even have cheat days anymore, because they make me feel like crap.

#29 Mike, I hear you. My legs are very DOMS from the sprint workout, and I rarely get DOMS anymore. Just a set of muscles we're not used to working I guess. The hip flexors, quads and front of the calf are the worst for me.

Tekkers to Jami, Sebs, Karl, Rob, Joe, Mads, and C for running a great cert at our box this weekend

Cheers to Arifa, Carlos, Ricardo, and Mel on expanding CF Central London's training staff!!!

Also, cheers to the bloke with his shirt off in the 4th picture (assuming from CF Morristown cert), that just made my day

29/m/78kg

12:43

Just finished my level 1 cert at CrossFit Central London. I had a great time. Joe and all the trainers were awesome, their energy and knowledge was amazing. THANK YOU. Great facility, loved the pull-up rig!! (I want one at home!!) I learned tons and cant wait to get out there and put it into use. THANKS!!

3-2-1

Bye

Fred P.

CrossFit Brand X.........great facility and thanks for a great weekend getting my L1 Cert! Drew....your crew was amazing.

I'm looking forward to this WOD for tomorrow!...I want to take a moment and express my gratitude for the Crossfit cert. crew for the cert. workshop this weekend at Crossfit brand X!...They are a very energetic and down to earth bunch who made my learning experience a true pleasure!...Oh yeah I also passed!...Although Drew took away many reps during my pullups and thrusters during team Fran...lol...I'm gonna join a box asap...I had no idea what I was missing by not competing with others and having a coach right there assessing my every movement....I've fallen in love all over again with this incredible model for fitness!!

Thanks Drew,Josh,Miranda,Stefon and Eric!!

Bryan de la Puente
Riverside, Ca.

A massive thanks to all of the trainers at the Level 1 Cert held at Crossfit Central London this weekend. Great course content coupled with fantastic delivery. Just wish I'd found Crossfit sooner! Cheers to Brian too for use of a great facility.

Just completed my Lvl 1 at CrossFit Central London, great atmosphere, great people. Looking forward to putting all I learnt to good use. A big thank you to Joe and all the trainers and Central London for having us, if you haven't visited them, GO!

14:48 rxd, nice workout!!

Finished my Crossfit Level 1 in London yesterday and just wanted to say a very big thank you to Joe, Courtney and the rest of the team. Your passion for what you do is obvious, infectious and highly contagious.
Thanks also to Crossfit Central London and all the other participants for making the weekend truly memorable.

Wow...
You guys SMOKED me! 19:30 RX here and I thought I was doing good.
Oh well.
NEXT TIME!

as Rx'd

12:11

Just finished Cert 1 in Syd CFX...
Pb fran by 30 seconds to 4.30, met some awsome people, trained at a fantastic facility and gained a good insight into the method behind the madness.. Best course ive ever attended.

Just completed the Level 1 cert in London, I was massively impressed with the level of knowledge and presentation ability of the trainers. Really good stuff, gave me loads of ideas for my own training, and made all of the various information and ideas floating around a lot more accessible.

Looking at some of the different specialty certs now, thanks a lot guys!

Excellent, decieving workout. All the boys that did this WOD were on the pain train. My legs feel like concrete.

12.50 as RX'D

19:55

Anyone familiar with the "Beyond Professionals" book mentioned in the "Benching with Louie" video? Google failed me on this so I'm thinking it's actually a different title.

12:25 as RX'd

A big thankyou to Brian at CrossFit Central London and all the coaches. Fantastic weekend. All the subjects were delivered with passion and enthusiasm, and it was great to learn some new terminology from the American coaches eg 'Butt Wink'. I have completed a lot of courses, in the military, police and fitness world, but this was easily the most enjoyable and informative. Can't wait to get on a specialty cert. 3,2,1 go.

Just completed the level 1 cert in London, and was blown over by the passion and enthusiasm of the coaches! Am very new to CrossFit and am excited about getting stuck in! A huge thank you to Joe, Karl, Courtney, Brian, Mads, Jami, Steve, Sebastien, Sophie and Miles. I hope to see you all again at some point doing kippings or climbing up some rope somewhere! Thanks a million!

Hi guys, approx how many lunges shall I do each leg to equate to the distance!?

Dan

Dan, I'm 172cm and it took me 9-10 steps each leg to cover the distance. Good luck

14:49 rx

Ben,
thanks buddy I'll be cracking this in my globo gym later!!....GOOO!!!!

11:50
hurry on burpees

M/38/198/5'10

Rx, and nursing a sore shoulder. So 15 lb. dumbells instead of the bar.

12:19

9:50 RX

Did this in Bahrain 12:00 (Soooo Hott)

I think I'm going to like this one :D but when tired I do hate burpees lol

The level 1 cert @ Morristown was a great experience. Their excitement and passion for how to apply Crossfit principles to everyday life was the highlight. They taught the course as if it was the first time (excitement) and not the 100th.

When you see the standard bearers for many things Crossfit, you expect a bit of condescension, but there was not a hint of it. Every question and correction was handled with professionalism.

I hate sounding like a cheerleader, because i'm more of a cynic, but I just couldn't find anything to be cynical about.

Matt

A big thank you to Todd and the rest of the team from the Level 1 Cert in Morristown, NJ this past weekend .. wow what an amazing group of trainers/instructors/coaches!! My wife an I loved every minute of your excellent instruction, attention to detail and motivating spirit. I only wish there could have been more time.
Overall I would not change a thing, the format and flow was spot on. However I do have a suggestion. I do not know if the inclusion of a dvd or access to a site within the journal could be made showing all the moves learned, fault identification/correction so that once we are home we could review them and continue working off of that awesome base knowledge we just received. I know the exercise demos are on the main site, but if they could somehow be put together under a "Level 1 Cert package", I think it would be very beneficial to all of the new trainers. Again, just a thought.
Thank you again for a great weekend!

Attended the Level 1 Cert in Morristown and thoroughly enjoyed it. The trainers were very knowledgeable, but most importantly, extremely motivating...esp. when it came to working on my weaknesses. I realized that I hadn't really been Crossfitting because I always avoided the lift workouts, but feel a bit more confident in tackling them now. Karianne especially was so nice and very inspirational. Todd made the lecture portions so interesting that you didn't want them to end! Thank you for opening my eyes! I'll keep working at it and hopefully move on, but now realize where I want to go and what I need to do.

as rx'd
25:45

as rx'd

10:58

18:23

The Level 1 cert in CrossFit Central London was absolutely awesome! The depth and breadth of knowledge that the coaches imparted was staggering. I've undertaken personal training courses in the uk that barely scratch the surface of the movements we learned here. It was legit. Fantastic lectures throughout the 2 days, thank you Joe, Rob, Karl, Mads, Courtney, Jami, Sebastian, Miles and Sophie, it was a pleasure to learn from you.

Brian Sharp and the CrossFit Central London team did a superb job hosting the cert, cheers guys!

I just completed Level 1 Cert at Morristown, NJ. This has been one of the top positive experiences of my life. I had a smile stuck to my face the entire time like an idiot. The instructors at the Morristown cert were an amazing collection of the most talented, inspiring and caring individuals I have ever had the absolute privilege of working with. I can not express in words my appreciation to the staff for making this such an amazing experience. I feel like a kid that was just given a new toy and told to go play with it. If you are planning to go to a cert or wondering if you should, GO! You will not be let down.

Todd, Jon, Eva Claire, James, Nadia, Maggie, Nick, Karianne… Thank you!

22:49

Probably a stupid question--Is it 50 total steps or 50' as measured across the ground? Thanks.

Had an amazing weekend at the CrossFit Level 1 Cert. in Wilmington, NC. A BIG Thank you to all the trainers. Chuck, Bobbi, Andy, Mike G., Russell, Justin...you guys were GREAT! You all made for an incredible learning environment and the delivery of the course material was well received. Thank you for sharing all of your knowledge and personal experiences with us.

m/34/6'4"/201#

15:04

Did 60 feet of lunges with 40 lb barbell. Nothing in the tank this morning.

Steve #66 I did it as 50 feet total.

#6 clark

brendan is an owner/trainer at crossfit obsession in virginia beach.

http://crossfitobsession.com/

I also just finished my Level 1 in Morristown, and can not begin to describe what a great experience it was. I have been CrossFiting for about a year now and I am honored to be a part of a community that exhibits such grace and dignity. This weekend was incredible, and I could not have expected to experience such a high level of learning in a “fitness” certification. I truly feel that CrossFit can give me the tools to change lives and I look forward to a future with CrossFit in my life.

Thank you to all of the trainers for such an amazing birthday!

Returned late last night from the level 1 cert in Wilmington....Lemmie tell you this, what ever Chuck is selling, I'm buying. ALL the instructors were great. Came home with a lot of practical knowlege that I have already used this morning. Having Russell say that didn't count in Fran was like a horrible memory from sectionals....I urge anyone looking to gain more in depth knowledge into to program to attend this cert....hope you have the same instructors I did!

42/m/176cm/74kg

As rx'd

11:37 PR (last time 13:02 with a single 1 pood kettlebell overhead)

M/29/5'10"/176

as rx'd

12:17

As Rx'd 16:18, dragging after some time off.

Trying to get off the couch after finishing the level 1 cert in Willmington N.C...These guy's really delivered a lot of method,theory,& concepts into 2 days. Great facility,great cert Trainers, great experience! (Special thanks to Andy for picking on me durring plyo's, I would of had at least 20 more if you weren't watching so close)...

used 45 # plate

18:06

M/44/180#

As Rx'd - 15:45

f/40/175/5'11"

4 rounds of 50' walking lunge with 45# bar overhead, 21 burpees... no clap at the top but I jumped over a 9" bar.

time 16:21

Then after about a minute, I felt guilty that I didn't do all 5 rounds... so did the last round... not time on all 5.

projected time with the 1 min rest is probably around 22 minutes.

Nice... DEFINITELY looking forward to this one! Gonna hit it this afternoon or tomorrow morning. Just did the OHS 1RM wod this morning, hit a new PR of 215# (previous was 185#). I love overhead exercises... can't wait! Good luck everybody, let's get it!

17:21 as rx'd
Felt pretty good I just shoulda ate a bit less before gettin into this one LOL

Rx'd
15:20

17:30 as RX'd

I have been CrossFitting for some time now and I just completed my Level 1 Cert in Morristown this past weekend. I would like say thank you and to show some love to all of the CrossFit Coaches not only for making me a better athlete but for giving me the instructions and tools to begin to share the journey to elite fitness with others. I have nothing but good things to say about the experience. The Coaches embodied positivity, were clear in their lectures and training, and showed their concern for all of the athletes. CrossFit has already changed my life in every aspect and I look forward to seeing the continuous improvement.

Thanks again!!

One 45# dumbell or plate overhead. I estimate ~3+ feet per step for a total of 15 steps for every 50 feet.

26/m/5'9"/160

13:45
crushing

Finished CrossFit Level 1 cert yesterday at CF Wilmington! Fine-tuned and learned skills from some of the best trainers out there. Chuck you were an awesome instructor! And all the other trainers were great. Now to put into practice what I've learned. Go CrossFit!!!

I attended the Level I cert in Wilmington this weekend and have to say it definitely exceeded my expectations. Like #70 said, I too am buying what Chuck is selling. All of the instructors, Chuck, Justin, Mike G., Russel, Bobby Joe/Sue/Lynn/etc., and Andy did an excellent job. They were motivated and motivating, engaging and very friendly. I encourage anyone looking to increase their potential in the program either on a personal level or as a trainer to attend this cert. May you be as lucky as we were this weekend in Wilmington to have such a top notch crew of instructors.

160#/39/5'8"

thank you for giving me the tools to kick my own butt!

I needed this today.
12:44

32/M/5'9"/180

48" straight curl bar w/ 2, 25lbs plates.

As RX'd

19:22

21:13 Yay burpees!!!!!!!!!!!!!!!!

3 x CFWU, no pullups

As Rx'd, 21:26; FOUR minutes SLOWER than last time? What up with that? AM workout maybe? Usually PM guy.

Did the 10 x 100m sprints yesterday, legs were weak....like the rest of me.

Completed the Level 1 Cert in Morristown this weekend. Simply put; it exceeded my expectations and left me with a wealth of knowledge that I will build upon for life.

Thanks to all the trainers and participants for such a positive and rewarding experience.

M/40/175/6'

As Rx'd 15:33

hard to do crossfit at my gym. the navy shuns the concept of crossfit and doesn't make any adjustments to they gym for us to workout. they also get mad if you start moving the stuff around to try and do the workouts.

M/35/72"/238

24:08 with a 35# bar

Coming back from a long hiatus. My own fault, and now I'm paying the piper. Starting the Whole30 today. May God have mercy on my body, because I'm not going to.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

35/m/5'10"/186

RX'ed: 14:04

Rough after the CFD Challenge Saturday!

Coaches Prep Course this weekend was f'n amazing! I had an all star staff of instructors, Matt Chan, Pat Sherwood, Chris Spellar and Nicole Carroll. It was worth the wait and money to go to this class and for all those coaching or training together and are looking to advance past the Level 1 Cert, this is a MUST DO!

Finished and passed L1 Cert in Ramona. Staff was great - kept it fun and high energy. Nice work!!! (And if anyone has one of the Lee's (student) contact info (nametag said Richard L), please ping me.)

As Rx'd
14:01

Rx'd 15min . Had to use a 45 plate at the hotel gym.

M 34 185

Rx'd. 9:38

M/6'/180

As Rx'd
12:03

3 strict (read: slow) pull ups @ 1 for each :01 over 12:00

24/m/5'll/170

13:25 as rx'd

Legs like jello today

14:59 as rx'd

Jen (35# bar) 10:24
Chris: (holding bar at chest, shoulder injury) 11:29
Bobby: (40ft lunges) 11:39
Gunnar: 12:01
Harold: 14:50
Eric: 14:51

i should've never watched that video. i was like "i can finish this in 15 minutes". 21:17. UGH!

ran 4.89 miles- 39:37
5 rounds of:
50 ft overhead walking lunges with 50# barbell
21 burpees
time: about 19 min
ran 2.19 miles- 17:57
great workout!!!

What a brutal WOD!!

As RX'd 11:00

That was sweet, especially on the BEACH BABY!!

36, 5'11", 200lbs

As rx'd
16:50

Kristan Clever: what nutrition do you follow??
You are absolutely awesome and strong!!
Good Luck at the Games!

did walking lunges in place due to space restrictions in the gym. 11 lunges per round. so more or less as rx'd. just in place.

mentally weak this wod. took more breaks than i actually needed. will definitely improve next time. all in all not entirely unhappy with my time, but i know it could've been much much better.

11:57

Used 20kg suitcase.

13:34

Rx'd

10:42

Happy First Day of Kids on Summer Vacation!

A special shoutout to all of my CF Wilmington peeps! That Level 1 Cert this weekend was amazing. The crew was awesome and we saw some great efforts on Fran! I can't think the coaches enough or Tony for hosting us. I can't wait to visit you guys in CF Jax, ATL, etc. 3-2-1 HELL YEAH!!!

Someone remind me to not take two weeks off to gut and redo my bathroom. This one killed me today! Damn!

embrace the suck...

26:20 as rx'd

M/26/6'/215

As Rx'd

13:22

10:12 as Rx'd

Really was hoping to get under 10...wish I would have had someone on the watch giving me a push. Oh well...next time.

NEVER QUIT!

M/28/70/165

5 rnds for time

50' walking lunge 45# bar OH
21 Burpees

11:58

This was much harder than it seemed. The burpees kicked my butt.

SANTI, I like your outlook on getting through the burpees. I took short rest like Speal, a few breaths and back at it. I need to push myself harder from here on out.

26/m/5'11"/212
14:46 rx'd

Jack - 14:51

started after Jack's lunges
Ravi - 16:12
Chris - 20:15

31/m/6'1/176
15:00 rx'd

Thanks to the London Level 1 Cert team! It was an awesome weekend!! Struggling to type, but learnt loads! Can't wait to start implementing all the new lift and driving my CrossFit adventure forward!!! Congrats to everyone! x

Aaron - 10:35
Carlos - 11:35
Markie - 13:50
Britt - 10:40 (10 burpee rds)

16:04 as Rx'd

reflections on the wilmington cert: excellent teaching, hard work, and great people. it was everything i hoped for and a bit more. here's to all the quality advice, instruction, and help this weekend. thank you.

subbed 20# barbell, all else was as rx'ed.

15:22

practiced overhead squats, sprints and jumprope yesterday. My legs were jello from the very first lunge. I almost lost my whole wheat pancakes.

16:21

Jumped over a 12" parallette, hands clapping, pushups to the ground no flopping.

Jumping over the parallette added 2:30 to my time.
today 1/22/09
rd1 2:16 rd1 2:14
rd2 3:15 rd2 2:53
rd3 3:36 rd3 2:56
rd4 3:28 rd4 2:48
rd5 3:44 rd5 2:58

Today as Rx everything unbroken, 10:19.

29/6'8"/220

18:57

M/29/71"/170#
As Rx'd, 13:36. Done at CrossFit Cottonmouth, 120 degress in al Basrah, Iraq.

m/41/169/5'9"

As rx'd:

20:27

13:30 rxd

12:55 Rx'd...

HAPPY SUMMER SOLSTICE!!!

Whoop!!

CFWU x3

26:59
10 lunges each leg with 45# plate overhead
21 burpees

11:35 no weight bar.

First time we ever done this workout as were both new to Cross Fit.
Im 29, 9 min 40
Jono 44, 9 min 04.

What a Beasting. Working out in Iraq at the moment so the place is Hot Hot Hot.. No pain no gain )

19:00 as Rxd

Sorry for the newbie ?, but I'm only a few weeks into my CrossFit life. Legs are feeling the burn a bit from Friday sprints and Saturday overheads (oh, we cashed out with 30 overheads and 15 burpees for time on Sat too). Ran a LSD 3-miler for active recovery yesterday. Should I power through this WOD possibly wearing out my legs?

As Rx'd 10:57

Last time 16:55 :)

13:09 as rx'd
last time: 16:18
burpees went a little slow. My left knee was sore, making it awkward on the lunges. I need to keep a faster pace next time.

17:03 as rxd.

lunges are cake, burpees not so much...combined with 90F outside lead to me being completely drenched and pouring with sweat.

5 rds
13:00

Modified numbers of burpees to 10 per round followed with Jump rope

17:30 scaled up to 75 lbs

M/30/5'9"/195

45lbs in a backpack held overhead. No leaning on head or neck.

14:32

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

time 13:00

I seem to have alot of 13's lately

4 rounds of burpees unbroken, last round would have been, but I stumbled back wards on rep 17 or so, and then went back into them.

Sweating to death on this one. for no other reason then that I counted my steps, one way was 16 lunget the other way it was 17 lunges.

quads are fat and sore.

Balled out this weekend at the Level 1 Cert in Wilmington... Big thanks to all the coaches; Chuck, Bobbi, Andy, Mike G., Russell, and Justin. Looking forward to putting it to use at Brickhouse Crossfit, Roanoke, VA. Had a blast getting my ass kicked in FRAN.
Hopefully see you guys in a year for the Coaches Prep Course.

Thanks Again.

-Kyle

M/23/6'2/160

13:34

as rx'd 20 min

Laura f/47/5'7/148

AS rxd

13:21

harder than it appears and I will definitely take santi's advice.

The CF Level 1 cert course at CF Morristown was the pinnacle of professionalism and practicality.

Lead instructor Todd Widman and the entire certification staff (EC, Maggie, Nadia, Jon, Nick, James, and Karianne)were sensational. Their knowledge and, perhaps even more importantly, their ability to convey it to others, was not only impressive but served as a model of that which we as CF Coaches should aspire when working with any athlete. I want to thank them all for their tutelage and their encouragement. They made the experience a memorable one not only in terms of information imparted but also for reaffirming the personal qualities that make CrossFit unique and uniquely inspiring.

CF Morristown was a great venue. Karianne Dickson has created an excellent box which I hope to revisit. For this weekend, it was a great space infused with the incredible energy of five dozen CrossFitters. Even if she hadn't remembered me from the NE Regional Games in Albany, I know she would have made me feel just as welcome.

Nick DiMatteo of CFOTG (Off the Grid) in Williamstown, NJ was very helpful. I recommend considering the Olympic Lift cert at his box in August.

The icing on the cake was seeing James Hobart there. Like Karianne, he remembered meeting me in Albany but he treated everyone there as if he had met them before. He's a young man of outstanding character and ability. I enjoyed talking to him and I wish him victory next month in California.

The course was comprehensive and challenging enough to make the certification a sign of distinction. I'm proud to have obtained my CF Level 1 cert. On a personal note, I would like to thank Mike McKenna of CF914 in Westchester County, NY. Even though he was not part of the weekend, as an outstanding coach and elite athlete he has been my mentor and my inspiration.

To anyone considering this cert, I say "GO! FASTER!" You won't regret this invaluable opportunity to learn...and to learn how to help others through CrossFit.

The CF Level 1 cert course at CF Morristown was the pinnacle of professionalism and practicality.

Lead instructor Todd Widman and the entire certification staff (EC, Maggie, Nadia, Jon, Nick, James, and Karianne)were sensational. Their knowledge and, perhaps even more importantly, their ability to convey it to others, was not only impressive but served as a model of that which we as CF Coaches should aspire when working with any athlete. I want to thank them all for their tutelage and their encouragement. They made the experience a memorable one not only in terms of information imparted but also for reaffirming the personal qualities that make CrossFit unique and uniquely inspiring.

CF Morristown was a great venue. Karianne Dickson has created an excellent box which I hope to revisit. For this weekend, it was a great space infused with the incredible energy of five dozen CrossFitters. Even if she hadn't remembered me from the NE Regional Games in Albany, I know she would have made me feel just as welcome.

Nick DiMatteo of CFOTG in Williamstown, NJ was very helpful. I recommend considering the Olympic Lift cert at his box in August.

The icing on the cake was seeing James Hobart there. Like Karianne, he remembered meeting me in Albany but he treated everyone there as if he had met them before. He's a young man of outstanding character and ability. I enjoyed talking to him and I wish him victory next month in California.

The course was comprehensive and challenging enough to make the certification a sign of distinction. I'm proud to have obtained my CF Level 1 cert. On a personal note, I would like to thank Mike McKenna of CF914 in Westchester County, NY. Even though he was not part of the weekend, as an outstanding coach and elite athlete he has been my mentor and my inspiration.

To anyone considering this cert, I say "GO! FASTER!" You won't regret this invaluable opportunity to learn...and to learn how to help others through CrossFit.

I am so grateful to have been part of the coaching staff this weekend at the L1 in Morristown - it was a pleasure to have met all of the attendees. I look forward to keeping in touch and hearing all about what's in store for you...

I recently looked back at the comment I made on the Monday morning after my first Level 1 in '08. What an amazing journey it has been.

Thanks to all of you for sharing in a great cert!
Keep in touch!

30/M/138/ 5'10

Warm up 500 Meter ROW, 10 hand stand push ups, 10 pass throughs and 15 Over head squats with the PVC pipe.

OUCH BURPESS. AS RX'D

15:26 or 15:36

I blazed through the first 2 rounds (went all out), I was done with the first 2 rounds in less than 3 minutes, really pushing it. after that I ran out of gas. even lost my own count of Burpess at one time in the 4th round and in the 5th round, so i might have done maybe 3+ or - Burpess. Lesson learn, some WODs you have to pace them in order to get a better time, WODs Involving the ROW machine and Burpees if you don't pace them you will run out of gas, and you will have a worst time.

SANTI

M/32/5'9"/150

14:09

49 / 179

subbed back squats for the OHS

16:05 - Burpees were really difficult for me today. Heck, any day really.

Just completed my level 1 certification this weekend @ Morristown and had an amazing experience. Want to give a big thanks to Todd, EC, Jon & the rest of the trainers you guys were awesome, and it was also a pleasure to meet the participants.

Thank you :)

M/32/6'3"/200

Rx'd: 13:30

Not impressed with myself.

M/27/5'7"/76kg

Scaled to "Pack"

25# OHLunges 50ft (10 lunges each leg stationary)
21 Burpees

Time: 18:41

Seemed a lil slow but I just quit smoking 6 days ago, so I'm sure I am feeling the effects.

I forgot to mention that Crossfit Morristown is an awesome box and thank you Karianne for hosting the certification at your establishment. I hope to revisit and do some WODs :)

Absolutely loved every second of the morristown level 1 cert this past weekend. It flowed perfectly between lectures and group work. The trainers were really inspiring, enthusiastic, and full of knowledge. The atmosphere between all the trainers and fellow crossfitters was super positive and had a family like feel to it. This weekend reaffirmed my love for crossfit and to one day open my own box. Even got my first muscle up this weekend! Thanks again trainers and to anyone whose on the fence about going, just go you'll learn tons and have an amazing time. Good luck everyone cya around

I finished the Level 1 cert @ Morristown this weekend and want to thank all of the coaches for an unforgettable weekend. I want to echo what was said before that there was so much enthusiasm for the material like it was the first time the presentations had been given but the coaches also had the refinement of experienced presenters. Awesome job guys!

When Todd opened up and said that "there is more to life than living", I may have gotten choked up for a split second ;)

To anyone considering a certification of any kind, DO IT! You will not be disappointed.

Thanks to everyone that made this past weekend such a success.

Mark as rx'd 15:55

Kristan and Rebecca awesome job on this WOD! Animals! Can't wait to see you guys crush it at the games!

F/29/? Still trying to loose that baby weight!
4 months pp

15:51 RX'd with a lot of breathing breaks!

17.27

As rx'd 13:16
Burpies were tough, good wod

All right thanks

Had a great weekend at the Level 1 cert at CrossFit Wilmington! I walked away with so much knowledge and an even bigger passion for CrossFit! Couldn't have asked for a better team... Chuck, Bobbi, Mike G, Andy, Justin, and Russel made the weekend fun and they really knew their stuff. I felt very lucky to have them head this cert up. Crossfit Wilmington is an awesome facility that I would like to visit again. Thanks so much for this experience!

8:33 Rx'd

ROUND 2 - As Rx'd, completed in 11:18.

Loving the intensity everybody hit this one with! Usually burpees aren't killer for me, but today they really were... this WOD was much more difficult than it looked on paper. I'm amazed at those sub 10 minute times. CrossFit Sri Ram Ashram - you guys really held it down on this one! Great job everybody, have a great day.

16:31

CFSB: Day1
Back Squat 3 x 5

205 x 5, 225, x 5, 235 x 5

MONDAY 100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time as RX’d: 9:17.36

as rx'd 10:56, prob could have done better on the burpees

25:48 36y m 6ft 195lbs.

Had an amazing weekend at CrossFit Central London on the Level 1 Cert. Want to say a big thank you to all the excellent trainers and participants for making the whole event an unforgettable and invaluable experience. Special mention to Joe Alexander who led the Cert with an infectious passion and enthusiasm - the knowledge, motivation and fun imparted by Joe made his presentations a joy to be involved in. Anyone who gets the opportunity to work with Joe will come away a better human being.

15:18 with 35lbs. Great WOD. Love OH walking lunges (really) and burpees (not really)!

F/34/108lbs/5'0"

As Rx'd, except after first round, put the 45lb bar in a back squat position.

23:39

KILLER! Not many workouts make me feel sick by the end...thanks for sticking with me Greg!

Only did 3 rounds. Did burpees on my knees.

12.41

1 round, modified, untimed, omfg, my legs hurt.

26/m/155/70"

17:58 rx'd - destroyed me

11:14 as rx'd; Moises

9:34 as rx'd: BMac

#9: exercise self control in different areas in your life. essentially diet is self-control, so you can excercise this character trait to gain more. the more you excercise it the more you have. the more you act in patience when it is difficult, the more patience will be available to you next time. character is like muscles: exercise them to strengthen and hone them.

if you are looking for an easy way to get diet under control, can't help you. if you want something that worked wonders for me, i'll share it with you. fast. a prolonged fast; i recommend water fasting. it will allow your body to reset, get glucose levels back to normal, lose fat and other stored toxins in the body, and when you break the fast, your body will (hopefully like mine did) crave nutritious food. try a 3-21 day water fast, but consult a physician who's open to the practice of fasting first. many these days are against it for no proven reason. hope this helps.

-moises

Carole
F/51/5'6"/133

14:22, with 35# bar.

Thank u in advance.

I am still confused about the burpees. Is it a strict push up( all the way up and down)?

It appears this gent is on his knees during the 'push' portion( I remember there was debate about this in a recent video with Jason k.

Thus, I am wondering which is correct( it would dramatically affect my time).

Thank you.

Sinc,-g.

5 rounds for time of:
18 lunges with 45lb barbell overhead
21 burpees
Time=13.39 PR!
Last time=15.28 with 25lb

Great workout! 18 lunges might be too many but I got a good workout.

Coaches prep course was a great learning tool! Thanks to Pat, Speal, and The Matt Chan for sharing their insight and knowledge.

age 20 bw 170

9:50 as rx'd

Moises, fasting also helped me quite a bit. After going on a 5 day juice fast when I was 19, I realized the massive impact that what we eat has upon who we are, how we feel, how we control ourselves and interact with the world around us. After finishing that fast, I resolved to eat far healthier. It was honestly very mind opening, and I'd recommend trying it to almost anybody.

In general, I think people would recommend trying a juice fast first, because if your body is not ready for a water fast then it could potentially be dangerous... but either way there are a lot of resources online, so anyone who's interested can do some reading and then try out whatever they feel their body would prefer!

as rx'd: 10:40.

21 mins

45# plate

As rx'd. 20:27.

This was much tougher than I thought it would be.

Had nothing in the tank today.

15:02 as rx'ed

(2:18, 3:09, 3:29, 3:17, 2:47)

F/47/5'9"/137

19:55 As rx'd - Way tough!

26/m/5'11"/175
as rx'd
13:32(PR by 2min or more)
burpees still not improving as much as everything else

19:30 after 7 straight days of alcohol abuse on the beach.

5'8/M/38/202 lbs

Did the level1 cert in London. Had a fantastic weekend, met some great folks. I am totally in awe of the instructors, they were the dogs! learnt loads and i can honestly say i feel like a changed man.. thanks everyone.

as rx'd:

13:44

CG E-City CrossFit;
Leary(m/45/5'11/200)
15:02 as rx'd

16:30. Last time was 19:30

"B": 22:30

Also clean and jerk 1RM, 185#. "B", 175#

As rx'd 16:30 30/m/5'8
Anybody have some insight...i've been doin cf for q while now my diet isn't too bad(i could probably clean it up a bit) and i dont seem to be progressing in the workouts. I have plenty of strength low on stamina

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Modified WOD
Five rounds for time of:
Walking lunges W/20k KB alternating hands,50'
21 Squat Thrusts (Burpee with out the push up)
15:57
m/52/215

15:26 as RX'd

m/165

as rx: 9:06

Warm Up : 3 RDS of 5 Pull Ups / 5 HSPU / 10 Box Jump 30"

Rx'd: 11:23

16.15

Todd, Jon, Eva Claire, James, Nadia, Maggie, Nick, & Karianne,

You all did an absolutely amazing job with the Level I Cert in Morristown this weekend. Thanks for your amazing professionalism, knowledge, helpfulness, and care. You were a fun an energetic group and the quality of the cert exceeded all of my expectations.

Thanks again for an outstanding job!

didnt pull out a meter stick or anything, so i think i went a bit further than 50 feet.. ah well... love burpees. 12 mins 02 secs.

ps... anyone know any other different types of burpees other than the standard?

Rx'd

10:34

M/41/6'0"/155

17:05 as rx'd

Last time I used an unwieghed suitcase in a hotel room so I'll consider this the baseline.

#188 Gabriel - The crossfit standard burpee has two mandatory positions, prone with chest touching the ground and hands above head with feet in the air and completely open hips. The details of how you get from one to the other are open to personal preference. You can walk your feet up or do the push up on your knees and it still counts as a burpee. There are a lot of competing standards around the community and sometimes the wod will specify one (IE clap behind head or touch an object 12" over max reach). I recommend picking a standard you like and sticking with it so when the wod doesn't specify you can compare your times and get apples to apples.

#204 hoser - When was the last time you took a cycle or a week off? A long time ago a bunch of guys were doing 3 weeks on 1 week 1/2 intensity 3 times with the 4th being a week off. They swore by it but I haven't been reading regularly enough to know if they still do it.

32/F

19:27

Harder than it looks

as rx'ed
19:36

#32 Mike
Glad I'm not the only one...

Burpies:

21
15
15
15
10

50lbs barbell - did not "kiss" the ground - i missed that part.

35:31

Rx'd

10:34

3 rds as Rx'd:

11:02

Not my best effort. Coming back from a week off. Didn't want to kill myself today.

Front Squat 5x3
135, 165, 185, 205, 225

AS rx'ed but with a 100ft lunge walk

17:20

as rx'd, in 97°F, it was brutal!

14:35

Rounds
1:54, 2:35, 3:21, 3:35, 3:08

19 minutes
That's a bitch

m/39/76/215

16:50 as rx'd

As rx'd

17:22

As r'xd

time 11:57

Great burpee photo on the Functfit website Claire & Mat. Also good job by all the guys on the WOD!

As Rx'd

23.20

out side, in my back yard, 85 degrees, killer!

But I loved it..strange how we humans love this crossfit kicking our arss and how we can't wait for tomorrow's WOD! :-)

As rx'd : 10:17 My arms suffer a little bit.... haha

As Rx'd: 22:11

This was brutally hard today!

M/40/6'1"/250

RX in 19:10

This kicked my ass. One of the first work outs I actually wanted to quit and had to really push myself. Glad I did though

M/22/145/5'6

33/m/165

as rx'd 25:41

Rx'd

14:59

I'm awful at burpees.

As rx'd: 17:44.

Then after work, ran a 3.3mile course, doing pullups and GHDs along the trail, untimed.

As rx'd: 14:28

Warm up with 500m TT: 1:38

As rx'd: 21:00

40/M/185

26.22

Some work to do.

as rxed 14:12 pr

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
HSPU to 3” stack x 1-2 1.5”x 1-1-1
Walking lunge x 20 steps, 10 burpees

As rx’d: 19:04
Foam roll after
Compared to 090122: 19:34

40/m/190

15:24

35# barbell
15 burpees, last round 21
13:01

M/41/180

As rx'd:

13:34

That's a PR by more than 4 minutes but I still think I could have strung together a few more burpees.

More better faster

181# 39 yo m..

13:37

17:01

Raining outside so used 45# bumper plate as I didn't want to get bar wet/rusty. Did under the shelter at Grovsner School which measures 50' across width. Burpees done on paved grinder.

39M/5'10"/170#

W/U: air squats (to 11-inch box), 1x50.

As Rx: 11:31.

C/D: skipped.

New PR by 1:04. Done in my backyard (80F, 49% humidity). Came into this feeling very sore from the last cycle and worn out from a rest day full of junk food and a full frontal sun burn. So I have no idea how I was able to do this faster than last time.

As rx'd 16:18. Split set burpees 11/10 every time.

Can't feel my right arm.

The Level 1 Cert in Wilmington was awesome! I learned a ton, and the course was well organized and well run.. Definitely worth the trip and the money..

took the Level 1 cert in good ol' Morristown NJ and the time of my life. The instructors were absolutely incredible and had such a strong knowledge of the material and a deep passion for what they do. These folks live the principles day in and day out and it shows. The material was presented a way that was thorough but not dull, crisp and to the point always keeping the students interactive and ALWAYS open to questions regardless of whether it related to the material at hand or not.

throughout my, albeit short crossfit journey (thus far), i've met people serious about fitness, super friendly, and always willing to share their knowledge to make someone else better and i feel that the spreading the knowledge part separates the Crossfit Culture from anything else on this planet.

Thanks for your time this past weekend and keep up the great work trainers, and fellow crossfitters alike!

m/23/161#

14:36

16:41.

WOD w/ dumbbells instead of bar....8:58.8

Did the workout in the yard. Just over 23 min.
2:47
4:43
4:58
5:36
5:01

19.30

pr by 8+ mins

PU 3x15

Subbed 25# plate
14 lunge steps
3 rds

13:19

M/33/5'4"/140lbs
As RX'd
10:40
Almost two minutes faster than last time

50 yards DB overhead lunges 25#
21 burpees
5x for time

22:04
I felt like I couldn't get it going. It was like was drained before i even started.

17:24

I can't believe I did the whole thing. That's a lot of burpees.

21:14 vs
23:12 3/13/07
24:35 7/21/05

happy with modest improvements in time in spite of passage of time...

.6 mi run wu 4:23--fastest yet

m/53/179

scaled
pack
25# plate overhead walking lunges-50ft.
21 burpees
17:22
first WOD since pulling back muscle on 6-9-10.

rx'd
11:40

F/34/5'3"/108 5 Rounds 10lb plate overhead lunges for 50 ft & 21 burpees 11:30.....right after I had my butt kick in a killer kickboxing class :) I must be crazy....LUV IT!!!! Glad I had a gf cheering me on!!!

5 rds, 20x stationary lunges (10/leg), 21 burpees
20' even
garage, 91F

As Rx'd:

12:26

Fun stuff! A little slow on the burpees at the end. Don't rest on lunges next time!

Did this at the park with son and grandkids. No 45# bar available.

22:16
Ian - 26:23

cfwu 3rds 15reps
bosu back extensions
bosu situps
squats
jumping pullups
dips

45lb barbell overhead lunges
21 burpees
30:15

Did this @ home so I subbed two 25lb dumbbells.

5 rds
lunges 50 ft. w/25lb dumbbells
21 Burpees

Time: 13:55

Ran about 37 min this morning

Did 4 rounds as Rx'd in 14:19

Started the 5th round when something "popped" in my right thigh during lunges. Stopped there. Could still do situps and run (tried out some each to see what the damage was). Went back and did cycles through the hot tub and pool (cool) at the hotel. Icing it now and going to bed. Can't afford an injury. We'll see what tomorrow brings

doubled up today:
2000m row 7:45
50xWB 2:30
1000m row 4:15
35xWB 2:07
500m row 1:57
20x WB

19:27 rx'd

then 5-10min rest and

5 rnds of 50' 45# OH Lunge, 21xburpees
1:36,2:07,2:21,2:29,2:04

10:39 rx'd

Six days in a row, and finished with a double. tomorrow rest? still catching up after regionals.

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

im 17 years old, my plan is to do cross fit for the summer, i did Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees time of 13,10min and i loved the Burpees...

Male/28yrs/6'0"/170lbs

Felt good to do an HQ WOD.

8:18 Rx'd

20 pound barbell
15:55

15:55

44/169

As rx'd:

24:50 - outside, 94 degrees

Feeling wussy tonight.

Ran 2.2 miles (20 minutes) then

Three Rounds (5 minutes):
25# overhead weight
11 burpees

19:26 w/45# plate. Burpees suck!

23/M/5-9/162

RX'd 12:44

3 rounds unbroken! Last two were halved on each part.

31:07

as rx'd
14:37

really hot in Central TX today

As rx'd

11:10

legs a burnin'!

As Rx'd 11:00 on the beach! Great one!

M/23/6'1"/165#

As Rx'd

12:07

Last time was 19 and change so big improvement.

As Rx'd, scaled up a little bit to about 54ft
17:47
Slow go today

M/39/6'1"/200

as rx'd

18:58

32/M/185

as rx'd although I had to do a 180 after 25' for each set of lunges.

14:35

38/m/6/185
CFWU x 3

As Rx'd
21:53

D
@ 29's
18:12

as rx'd 17.09

11:58

used 2 25 lb dumbbells overhead for lunges

18 mins. Getting better at burpees.

this was my first crossfit wod...
12:50 but with two 25# dumbbells

m/25/5'11/180#

as Rx'ed: 6:39.62

my brother watched and thought crossfit was a joke. watched him puke after the 3rd round and not finish. hell of workout. absolutely loved the high i felt after my heart stopped racing and i recovered from my cerebral hypoxia. keep 'em coming.

-rich

23:30 as rx'd

Rx'd
13:36

28:01

This is my first day and was my second workout of the day (No excuses!).

This really killed me but made me dig deep to finish. I can't wait to continue though!

M/22/165/5'10"

As rx'd 8:59. Pretty tough on the lower body.

12:34 as rx'd

M/27/160/5'11"

3/10 mile run

2/3 Crossfit warmup

5 rounds of:
35# Overhead barbell stepback lunges (no room for walking)

21 Burpees (knee tuck)

for time of 30:30

I could not believe the times every one was posting for the WOD so I watched the video demo.

I THOUGHT BURPEES HAD A KNEE TUCK?????

I am disapointed.

as rx'd: 11:14

Jen (wife) - did with wooden dowel OH for walking lunges: 13:14

59/M/205 - subed 35 lbs plate - 19:25

49/F/123 - subed 25 lbs. plate - 19:03

W #25 plate overhead 13:27

14:54

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
15 Burpees

@ RX - 12:35

M/49/6'3"/195

as rx'd
19:17

M/21/5'8"/160

Didn't go overhead I knew I was missing something... oh well I'll do better next time...

other than that as rx'd.

time: 18:13

M/64/199-Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
14:50- in 102 deg farhenheit--and I don't CARE if it's a dry heat! :)

19:17

very narrow track "workout machines" kept getting in the way for lunges

3 rounds:
rocking calf raises 145lbs
integrated trunk drill

50 pound bar 10 lunges each leg 5 sets
21 burpees x 5
cory 21.38
jeremy 22.03

tomorrow is going to kick our butt!!!

25:45

15:31 rx

Did this with 45 pound bumper plate

time; 10:26

14:58 with a 25lb barbell overhead and burpees...my favorite...

Lovin' the old school video with Brendan. The old vids with the sweet tunes were the best!

This was one of the worst WODs I have ever done. Not due to the exercise, but due to the 100 degree temps! I only finished 4 rounds and that took me close to 20 mins!

Man I hope it cools off a little tomorrow. Just checked weather, nope :(

Scaled to 4 rounds, 25# plate overhead for 35ft and 10 burpees. 7:21

M/35/5'10"/197

Did at home in garage due to nasty weather in Milwaukee (Monday night 06/21)

Used 45lb. bumper and 17 lunges per round...3 lengths of garage / restricted space. I was not going to tempt Mother Nature and used a bar outside in this storm!

13:54

with 15# DBs.

23:00

still trying to get back on track after sick with mono.

4 rounds of:

Walking Lunges 65 feet with 45lb plate overhead & 21 Burpees.

Time: 30:00 Min.

24/m/165lbs/70"

as rxd
13:05 new pr!

they finally got a rower at the gym! so excited! did a 500m row after WODs 1:44, not bad after not touching a rower for 8 months, SDHP are a great sub to maintain row times

15:30

M/26/155 - 9:42

2 Rounds.

11:57

Rx'd

13:20

Great Cert class this weekend in Wilmington... Loved every min of it!

Rx'd for two rounds and then burpees switched to 21 pushups, 21 squats for the last 3. Didn't want to aggravate an old shoulder injury I could feel creeping back up from doing the burpees.

11:33

14:36

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

As Rx'd
22/m/178/73
10:21

Daniel - 16.50
Andrea - 27.21

as rxd 9:22

As Rx'd
12:47
Lunges on a hill. Tough to get all the way down to touch going downhill. Going to feel this one tomorrow.

37:52 as rx'd with a 40lb vest,in Alabama humid heat!!! It hurt!!!!

Used 45lb DB, and jumped over the DB for the burpees.
19:18

Made one of my squad's complete this workout this morning, this is a good group workout, very minimal on equipment and many subs (BB, DB, plate & med ball) for the weight. Definitely keep this in the book for a unit workout.

did the level 1 in london this weekend, was awesome, thanks joe, rob, courtney, carl, jami, seb and all the other trainers, thanks to brian too.... learnt so much, was a great cert, and some GREAT WODS!!! thanks guys

cfwu

used 22.5 dumbell in each hand overhead, held wide like barbell for lunges.

16'24"

9:18

5x:
45 lbs, 25 feet of lunges
11 burpees

17.23

16:23

Tim: Scaled up to 65 lbs. with jumping over the bar/bumper plate burpees. 18:17

Shara: As RX'd (45 lbs., regular burpees) 22:37.

CrossFit Pathumwan

Cheers from Bangkok!

10:25 as Rx'd

Did this workout with my endurance buddy as Rx'ed for me:

1: 1:46 2: 2:09 3: 2:08 4: 2:03 5: 2:05

Total: 10:15

His first CF workout. Had him sub a wood pole overhead and had him keep pace with me on burpees for an ave. of 15 per set. We are both doing Ironman in the fall..

m/33/5'9"/175

as rx'd 17:00 (43 secs slower!!)

32/m/5'10"/210

as rx'd 17:27 (pr)

13:38 this was a good one

As rx'd

15:58

Rx 9:56

2 mile run
15:10
then
3 Rounds
12 (20 LB Dumbell) Lunges
12 Burpees
5:36
then
50 Sits

rx'd: 11:46

M/42/5'11"/180

As rx'd
13:53

Rx'd - 17:24

Liz B. 9:08!!!!!! f/45/120
Sibbs 9:15! m/25/190
Mel 9:51! f/22/130
Rolly 10:02! m/23/185

22 flat

M/50/153/1-1-06

45# bar/ST, jump, clap as before.

12:48, PR by 2:12

N.B. Standard next time.

M/30/5'11"/205

Used a 60lb sandbag (I don't have a bb at home). Also finished each burpee by jumping over a parallette.

14:53

as rx'd 16:30

done on Jun.22
used two 25lb dumbells on each hand

17:54

Subbed 35lb db

16:56

As Rx'd - 8:40

Hotel:

20lb dumbells 20 steps
15 pushups (ceiling too low for burpees)

15:30

Thanks for the great instruction at the Level 1 Cert in Wilmington, NC! What an awesome mix of trainers to share such a variety of experiences. Really appreciate the time and energy you all gave; Chuck, Bobbi, Mike G, Andy, Justin, Russel, and Sara thank you! Everything was organized impressively. I am looking forward to applying all the new information I learned into my own training and teaching. If you ever find yourself in the Outer Banks, NC, stop in and see us at Crossfit Outer Banks!

As rx'd:
15:44

m/22/185

rx'd
13:01

16:41. Ugh.

15:48

29:47 rx'd

4 rounds 16:20
Kelli 25# 13:10

9:58 as Rx'd (PR)

Classic vault video. I love how I am hiding behind the car doing my burpees...

Coming back after 6 weeks off and trying to heal a terrible sciatic, sprained butt. Scaled to:
3 rounds
50ft walking lunge
20 pullup
25 push ups.
9:57
Taking it very slow and focusing on good form for everything.

As rxd

Tougher than it looked
rd 1 1:41
rd 2 2:06
rd 3 2:47
rd 4 2:52
rd 5 2:47
Total 11:50

as rx'ed 9:51

m/165/35/68"

34 yom 215 bwt

wod as rx'd
time 11:17 pr by over 3 minutes from last time

dead lift strength training

315x5, 365x3, 405x3, 470x1

then WOD rxd 45lb plate

13:45

50/m/143
rx'd
13:30

16 min or so

3 rds

Pack: 5 rounds, 50 ft of lunges w/ 25# barbell, 21 burpees

13:57

Three rounds for time of:
40 pound barbell Overhead walking lunges, ~50 feet
21 Burpees

6:50

2010-06-22: 14:07. Lunges unbroken burpees tuff.

Just finished my level 1 cert at CrossFit Central London. I had a great time. Joe and all the trainers were awesome, their energy and knowledge was amazing. THANK YOU. Great facility, loved the pull-up rig!! (I want one at home!!) I learned tons and cant wait to get out there and put it into use. THANKS!!

3-2-1

Bye

Fred P.

m/178cm/88kg/34y
rx'd
14:47

13:18 as rx'd

M/31/191/6'2''

http://www.sportiseverywhere.com

M/28/161/65"

12:01 rx'd

underestimated this one!

15:57 as rx'd

As RX'd: 13:10

C-
15:57

14:45

m/41/6'0"/192

Based on my time, I so did something wrong. Killer workout....left knee slowed me down a bit with tendonitis. Got it done, though.

23:45

Still can't manage OH with a bar, so had the bar in the back squat position on my shoulders.

23:52

[23:52]

M/22/171/6'2"

As Rx'd:

15:06

That was sweet. OH lunge was cake, burpees were nails. Next time lets make the lunge heavier!

16:32

as rx'd m/20/160
total: 13:53
1st 1:45
2nd 2:45
3rd 3:06
4th 3:09
5th 3:05

M/23/170#/6'

As Rx'd: 19:56

oooh a gaser that was.

18 mins.

WOD as rx'd,

11.14

Ended up doin 60ft,converting meters to feet always messes ye up,had to turn on each ohw,same as last time ,speeded up wi the burpees toward the end,i never knew my legs would burn so much,cos they're still aching from the sprints !
Before,P/cln's 5-5-5-5-5,P/Sn.,Sn. p/p.

As Rx'd

11:00

Rx'd

19:05

13:35

as rx'd 12:47

rx'd 9:37

m/30/6'/163

rx'd
12:30

Got my sister started so we took it easy. Don't have the time because someone stole my watch while I was working out.
45lbs lunges 50 ft 3 sets
21 Burpees 2 sets
500 meter row
800 meter run
Glute Ham situps with 20lbs med. ball 25
I did my first muscle up and then 9 more.

34/M/6'00/194

18:00

Slow burpees, unbroken lunges.

m/47/165

15:01 as rx'd

As rx'd 20:47

M/45/6'1"/190

16:05 As Rx'd

as rx'd except did walking lunges in place

14:46

M/35/168

As rx'd

16:46

20.03 as rxed

Used a 45lb plate OH.

13:54

Measured my distance afterwards and found out that I was doing 72 ft.

3x5 45 lbs weighted pull ups

Then As r'xd.

18:23

16:44

28:30 as Rx'd

15:30

did this make anyone else's shoulders burn and ache from the inside out for the next couple days? mine are KILLING me...

finished 4 rounds. 11:15

20:38
rx'd

13:22 rx'd

This WOD was so much freaking harder than I thought it would be. I'm with that other comment, I wanted to quit, very badly. But I didn't. So, yeah. Hell yeah. Heat and humidity didn't really help too much, no. It was the lunges and the burpees that were tough for me, ha.

As rx'd, 18 flat.

25 lb plate, 25:53...heat and humidity killed me, first WOD back after almost two weeks off didn't help either

14:59.3 as rxd burpees hurt ;)

M/ 36/ 132 lbs/ 5'-6"
As Rx: 11:48
Fun WOD.. ever since I did the weighted walking lunges I love them... great pairing with the burpees.. really taxes the legs more than anything. The burpees and overhead are two different planes of the shoulder and chest, so I did feel shoulder fatigue towards the end with the walking lunges, but it was a lot more gassing and leg fatigue.. I will be thinking of walking lunge pairings for more of my own WOD creations comming up. I did max D.U. in a minute (100) and max D.U. in 30 secs. (40) following the WOD.. that fried my calves and my shoulders were already tired.

Completed the Level 1 Cert at the weekend in London, UK. The whole team was brilliant including the interns. The team's knowledge, coaching skills and enthusiasm was up to the high standards I had hoped for, given what I have experienced at Crossfit NorthEast. I was also carrying an injury, but was well looked after.

Any ideas when we'll get the test results?

Thanks again guys.

m/35/160
45 min run earlier in the day, 12:59 as rx'd

used 25Kg
16:10

10 consecutive DUs (PR) and 27 consecutive PUs (PR) during warm-up. Actual WOD performance not so inspiring. W/ 40# barbell:

14:45

Uff.

25:28 as rx'd

The lunges killed me, made burpees feel like a break.

As rx'd:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
(unbroken:easy)
21 Burpees
(broken:hard)

13:50

Started with 40# first round, then had to go to 35# for the last four. Tough! 19:20

23 / M / 5'9" / 135lbs

The screwy YMCA bar was only 40lbs, but otherwise as Rx'd.

21:17

22:15 as rx'd

5 rounds

subbed 45lb o/h walking lunges 50 ft. for 15 o/h squats, 15kg(33lbs) x1 round, 17kg(37lbs) x4 rounds.

21 burpees

17:43

13:37

Compare to:
090122 - 17:03

M/25/5'9"/178/Moody AFB

I couldnt make it to the gym today, work and no one to watch my baby girl. So did a WOD at home.

21,18.15,12,9 85# sandbag push press, burpees, double unders (1st 21 was thrusters)

Time: 22ish

Thats just what I needed, that gave me motivation to start buying my own equipment little by little so I can work out at home. I was origanly going to do thrusters but after the 1st rnd I decided to go with PP. Although Im not going to be able to follow the the main page all the time now I will try to stick to some of the movements so Im not missing out. I dont need a gym to get my sweat on, whoo I was dying in that south georgia heat, ha its sucked so good.

DO WORK!!!

45 pound barbell overhead lunges 20 reps
21 burpees
5 rounds

15:46

50 YARDS on lunges...DA
21 Burpees

27:40

MGySgt. USMC M/48/6'2"/207

As Rx'd 21:03

OooRahh CrossFit

5 rounds

45 lb. barbell overhead lunges, 20 steps (in place)
21 burpees

19:38

35yom / 197lbs

Pack, 5 rounds for time:
20# Barbell overhead walking lunges, 50 feet
21 burpees

27:05

This was my second workout of the day, and it really showed. I had nothing left for burpees, and lost my balance on my lunges. Regardless, I pushed forward and finished. Better next time.

First WOD in a couple of weeks.

As Rx'd 12:57

It's been a while.

As Rx'd 12:57

Rx
25 / M / 6'4" / 200lbs

9:54

25 / M / 6'4" / 200lbs

rx'd

9:54

Did with a 45lbs plate insteaD of a bar (I couldn't fit my bar in my car today due to stuff in trunk, and had to workout in the park)

9:45

14:36
15 steps

28:28 as RXed

13:52

This WOD was WAY more intense than I expected. Felt very good about my pace and time once it was complete.

M/25/5'11''/195

M/19/170/5'8

as rx'd 14:10

could go faster if i learn to stay calm and fight through all the mental parts of anarobic exercise.

F/40/5'6"/150

35# bar; 15 burpees

16:23

2.5 rounds
15 minutes
skipped last Burpees due to time

m/47/176
14:49 Rxd

As RX'D

10:56

Put the bar down on 3rd round and smashed my middle finger haha. picked it up kept on goin!

As rx´d = 8:31 . Regards from Portugal

16:26

3 rounds for time of:
10 pound dumbbell Overhead walking lunges, 50 feet
21 Burpees on 45# barbell setup w/ no pushup

13:01

10:46

5 rounds:
18 45lb bar overhead lunge
21 burpee

only did 3 rounds

05:32 06/20/2010 (3 rounds)
15:04 01/22/2009

M/32/215/6'
As Rx'd
23:50

F/32/155/5'7"
5 rounds for time
Rounds 1 & 2 - 45# bar overhead lunge - 50 feet
Round 3 - 5 - 15# bar overhead lunge - 50 feet
All rounds - 21 burpees in 7/7/7
27:32

14.45

19:12

Pack:
5 rounds
15kg plate overhead walking lunges 50 feet
21 burpees

14:44 as rx'd

Hotel workout:

5rounds:

20 lunges with 25lb dumbells overhead
15 pushups (ceiling too low for burpee)
15 situps

48/M/182
lunge 16 steps
23:17

@ the sweatbox
As Rx'd
plus with a 20# weighted vest on

17:36

as rx'd

13:15 (pr)

2nd wod of the day! need to catch up

I think it was about 16 min.

CFWUx1
5 rounds of: 50 ft walking lunge 45 lb plate overhead, 21 burpees
12.48

19:52 as Rx'd... I HATE BURPEES!!!

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet SUB 45 pound plate clutched to chest
21 Burpees

20:27

15:45

13.26 as Rx'd

20/m/5'11"/170

Weighted Walking Lunges, Burpees

F/46y/62"/140#/JULIA
25#
After warm up, did 1 lunge and strained right hamstring! Still affected by the sprints WOD.

M/41y/68"/155#/GEORGE
As Rx'd.
22:38

31/m/160/65"
18:50 (PR)
I think I am going WAY over 50 ft...

14:50

Untimed as rx'd - great WOD

40/M/6'3"/187#

subbed 25 pound dumbbell thrusters, 15 reps for lunges

14:56

subbed 25 pound dumbbell thrusters, 15 reps for lunges

14:56

rx'd

14:59

blisters on palms from doin burpees in the street, and definitely got some weird looks from the neighbors.

Completed Friday 6/25/2010.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees jumping onto a 20" box
18:04

"Mrs. Wobbly"
As Rx'd
13:36

@superfitness

18:57

As rx'd- 18:24

ohs x3/wod

Erika: 45#/9:14 (pvc pipe used)
Rachael: 30#/10:13 (pvc)
Tara: 40#/9:03 (pvc)
Colleen: 40#/8:45 (pvc)
VB: 40#/9:13 (pvc/15 burpees)
Lamp: 65#/8:37 (15# bar/12 burpees)
KJ: 65#/8:34 (15#/12)
Pip: 105#/5:50 (15#/15)
MIkey: 65#/9:24 (15#/15)
Megan: 40#/8:05 (pvc/12)
Amanda: 30#/8:04 (pvc/12)
Lama: 85#/11:15 as rx'd
O'neal: 55#/11:21 as rx'd
Kurt: 65#/8:10 15#/15)
Max: 55#/7:44 (15#/15)
Meg O: 30#/7:14 (pvc/12)
JB: 35#/6:52 (pvc/12)
Emma: 35#/7:25 (pvc/12)
Abby: 35#/9:00 (pvc/12)
Frank: 15#/9:43 (pvc/12)
Size: 60#/10:34 (15#/15)

24.m.140.65"

as rx'd
13:03(PR)

Last Time/PR:
17:23

Rx'd 8:10

20k bar. 30 steps.
21 Burpees.

5 rounds. 21:18mins

21:32 Did it in the driveway in the dark...after about a week off due to funeral

35 yom 200lbs.
As rx'd 23:38 @ station

54yom/237

bw lunges (coming off sore achilles from sprints)

28:26

Ne add fel, soha ne add fel!

3 rounds for time of:
15 pound barbell Overhead walking lunges, 50 feet
21 Burpees no pushup

8:15

3 rounds for time of:
0 pound barbell Overhead walking lunges, 50 feet
21 Smith step back Burpees

15:23

14:00

22:41

Subbed stationary lunges x 16 for walking lunge.

I felt a little under the weather today, and probably a little dehydrated as well. Plus, I'm still sore all over from the sprints. I think I could have got sub 15:00 if I was feeling 100%. Something to aim for next time.

as rx'd

16:20

12:34

As rx'd: 13.42

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
13:36
Lunges not too bad. Took a few studder steps most rounds. No problem w/stability. Good active shoulders. Focused on driving through heels. Burpees not bad. Mostly 11 or 12 + 10 or 9.
1/22/09: 16:37

Despite my best efforts, I could not beat 10 minutes--that was my goal.

10.17 BRUTAL!

49/m/190

17:40. :20ish slower than last.

As Rx'd

19:57

M/39/185 (Getting fatter)

15:10 as rx

M/33/142lbs/5'5"

11:59

as rx'd

TIME - 16:56 (PR is 14:19)

M/24/5'9"/140

35# plate overhead. The burpees were a little slow but consistent, other than that good workout.
15:58

14:02

18 min, oh lungs.

40 lb barbell.

42 yom ? Weight

29:20. Regular lunges

13:36 as rx'd.

13:36 as rx'd

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Used 45lb DB, and jumped over the DB for the burpees.
19:18

Made one of my squad's complete this workout this morning, this is a good group workout, very minimal on equipment and many subs (BB, DB, plate & med ball) for the weight. Definitely keep this in the book for a unit workout.

Jack: 8:21 - no weight on lunges

070313

sub 2x20# DB for bar

no air at all on the burpees

24:39

100621

25# curl bar Overhead walking lunges

still nursing my left knee, I did not touch my trailing knee but I did go for lunging leading leg to parallel

33:03

Puppies

35 lunges
15 burpees

20:23

my cardio suck

13:46

i used a 45 lbs plate. had to do at park and couldn't take bar.

me: 9:24
liz (4 rounds, no weight, 12 burpees): 9:35

CFWUx1
WUx2: Samson Stretch, 15x 35lbs Dumbbell Swings, 15x Knees to Elbows, 15x 45lb-bar Good Mornings, 15x 35lbs Dumbbell Shoulder Press, 15x Cable-pull downs with handles using false grip: 50lbs, 5x Handstand Pushups

22:23 as rx'd

Ernest 40/M/61"/162

CFWUx2
14:31?

Matt: 14:02 35lb barbell

As rx'd:
Lunge: 45lb (plate) x 50ft
Burpees: x21
5 rounds, 14:40
Thought BP would be worst, but it was the lunges that killed me.

Did this since legs are my weak point, and it's all legs. Knew I'd be slow.

12:38

PR on DL, 475#

M/40/181/5'10"

3 rnds in 28 min of
21 burps no jump
30 steps w a 40lb bar

as rx'd: 12:59

As rx'd
16:10

In the AZ heat.

12:50

12:45 Rx

30:13
subbed 1.5 pood kb

About to attempt here in Afghanistan!! I just hate doing lunges over gravel.

great workout today. should have added more to the bar overheads, making it 55. Burpees area smoker!