June 21, 2010

Monday 100621

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

Let trailing knee gently kiss the ground on each lunge.

Kristan Clever 8:55, Rebecca Voigt 11:05. Post time to comments.

Compare to 090122

LondonSydneyRamonaMorristownWilmingtonBroomfieldCPC100620_th.jpg

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CrossFit Level 1 Seminars: CrossFit Central London, CrossFit Effects, CrossFit Brand X, CrossFit Morristown, CrossFit Wilmington.
CrossFit Coaches Prep Course: MBS CrossFit.


"Benching With Louie: Part 2" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]


"On the Growth of the Games" with Brett Marshall - video [wmv] [mov]


Workout demo from the Vault (March '07) - video [wmv] [mov]


"If you're looking for perfection, look in the mirror. If you find it there, expect it elsewhere."
- Malcolm S. Forbes

Posted by lauren at June 21, 2010 5:00 PM
Comments

love this wod

Comment #1 - Posted by: nick in sydney 38/6ft/85kg at June 20, 2010 5:06 PM

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

Fun WOD Tomorrow! Go and get it!

Comment #2 - Posted by: JD at June 20, 2010 5:15 PM

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

Comment #3 - Posted by: Ryan Warkentin at June 20, 2010 5:25 PM

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

Comment #4 - Posted by: KE at June 20, 2010 5:27 PM

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

Comment #5 - Posted by: TRIPKASE m/37/5'7/160 at June 20, 2010 5:33 PM

Marshall Marshall Marshall!!

Comment #6 - Posted by: gaucoin at June 20, 2010 5:48 PM

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.

Comment #7 - Posted by: Clark (28M/6'8"/225) at June 20, 2010 5:53 PM

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

Love some burpees!

Erin

Comment #8 - Posted by: in8girl at June 20, 2010 6:22 PM

m/44/185

11:23

Comment #9 - Posted by: cosmo at June 20, 2010 6:25 PM

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.

Comment #10 - Posted by: Eric at June 20, 2010 6:44 PM

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.

Comment #11 - Posted by: vincent dioguardi at June 20, 2010 6:45 PM

burpees are my fav ;)

Comment #12 - Posted by: hi at June 20, 2010 6:51 PM

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!!

Comment #13 - Posted by: Scott at June 20, 2010 6:53 PM

# 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.

Comment #14 - Posted by: steven at June 20, 2010 6:53 PM

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

Comment #15 - Posted by: SANTI at June 20, 2010 6:54 PM

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 :)

Comment #16 - Posted by: Tracey at June 20, 2010 6:56 PM

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!

Comment #17 - Posted by: Jonathan R at June 20, 2010 7:06 PM

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

Comment #18 - Posted by: dan m at June 20, 2010 7:08 PM

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.

Comment #19 - Posted by: stan at June 20, 2010 7:18 PM

That's my Man! What a hottie

Comment #20 - Posted by: AllisonNYC at June 20, 2010 7:25 PM

Early post, early workout

10:54

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

Comment #21 - Posted by: troy at June 20, 2010 7:26 PM

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

Comment #22 - Posted by: Elayne at June 20, 2010 7:47 PM

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

Comment #23 - Posted by: JB at June 20, 2010 7:56 PM

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

Comment #24 - Posted by: rashmi at June 20, 2010 8:03 PM

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

Thanks

Comment #25 - Posted by: Wayne at June 20, 2010 8:06 PM

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. =)

Comment #26 - Posted by: eo at June 20, 2010 8:15 PM

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

thanks

Comment #27 - Posted by: Diego at June 20, 2010 9:43 PM

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.

Comment #28 - Posted by: JGreen at June 20, 2010 9:46 PM

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.

Comment #29 - Posted by: kmac at June 20, 2010 9:57 PM

#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.

Comment #30 - Posted by: christopher at June 20, 2010 10:14 PM

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

Comment #31 - Posted by: Prinze at June 20, 2010 10:23 PM

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

Comment #32 - Posted by: Mike at June 20, 2010 10:23 PM

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

Comment #33 - Posted by: Robbo at June 20, 2010 10:27 PM

#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.

Comment #34 - Posted by: Latham Fell M/30/180 at June 20, 2010 10:36 PM

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

Comment #35 - Posted by: silvs at June 20, 2010 10:51 PM

29/m/78kg

12:43

Comment #36 - Posted by: pz at June 20, 2010 11:04 PM

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.

Comment #37 - Posted by: Fred P. at June 20, 2010 11:23 PM

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

Comment #38 - Posted by: Mark Jones at June 20, 2010 11:28 PM

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.

Comment #39 - Posted by: Bryan de la Puente at June 20, 2010 11:30 PM

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.

Comment #40 - Posted by: Matt at June 20, 2010 11:36 PM

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!

Comment #41 - Posted by: Iain B. at June 20, 2010 11:41 PM

14:48 rxd, nice workout!!

Comment #42 - Posted by: Michael Ramsden at June 20, 2010 11:46 PM

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.

Comment #43 - Posted by: BJ Rule at June 21, 2010 12:00 AM

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

Comment #44 - Posted by: Geoffrey Valcourt at June 21, 2010 12:19 AM

as Rx'd

12:11

Comment #45 - Posted by: Mike H at June 21, 2010 12:22 AM

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.

Comment #46 - Posted by: Brad at June 21, 2010 12:53 AM

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!

Comment #47 - Posted by: Paul Black at June 21, 2010 1:05 AM

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

Comment #48 - Posted by: Tyrone at June 21, 2010 1:19 AM

19:55

Comment #49 - Posted by: ArcLite M/35/69/165 at June 21, 2010 1:27 AM

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.

Comment #50 - Posted by: Max at June 21, 2010 1:44 AM

12:25 as RX'd

Comment #51 - Posted by: Frank H at June 21, 2010 1:55 AM

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.

Comment #52 - Posted by: Lee at June 21, 2010 1:58 AM

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!

Comment #53 - Posted by: Joslyn at June 21, 2010 2:23 AM

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

Dan

Comment #54 - Posted by: Dan- Sheffield at June 21, 2010 2:32 AM

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

Comment #55 - Posted by: Ben in Xiamen at June 21, 2010 2:43 AM

14:49 rx

Comment #56 - Posted by: gb at June 21, 2010 2:48 AM

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

Comment #57 - Posted by: Dan- Sheffield at June 21, 2010 3:02 AM

11:50
hurry on burpees

Comment #58 - Posted by: charbs m/25/190 at June 21, 2010 3:07 AM

M/38/198/5'10

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

12:19

Comment #59 - Posted by: Chris W at June 21, 2010 3:38 AM

9:50 RX

Did this in Bahrain 12:00 (Soooo Hott)

Comment #60 - Posted by: Eric Sweet at June 21, 2010 3:50 AM

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

Comment #61 - Posted by: Gareth at June 21, 2010 3:53 AM

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

Comment #62 - Posted by: Matt Williams at June 21, 2010 4:00 AM

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!

Comment #63 - Posted by: Mat L at June 21, 2010 4:06 AM

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.

Comment #64 - Posted by: Lisa at June 21, 2010 4:10 AM

as rx'd
25:45

Comment #65 - Posted by: Andy at June 21, 2010 4:13 AM

as rx'd

10:58

Comment #66 - Posted by: joecam 35/M/190 at June 21, 2010 4:34 AM

18:23

Comment #67 - Posted by: michael leach at June 21, 2010 4:43 AM

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!

Comment #68 - Posted by: Jon Hares at June 21, 2010 5:00 AM

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!

Comment #69 - Posted by: Frank D - CrossFit New Haven at June 21, 2010 5:22 AM

22:49

Comment #70 - Posted by: JerryM M/38/255/6'2 at June 21, 2010 5:31 AM

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

Comment #71 - Posted by: Steve at June 21, 2010 5:38 AM

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.

Comment #72 - Posted by: Christi at June 21, 2010 5:45 AM

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.

Comment #73 - Posted by: dan m at June 21, 2010 5:50 AM

#6 clark

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

http://crossfitobsession.com/

Comment #74 - Posted by: ken c at June 21, 2010 5:52 AM

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!

Comment #75 - Posted by: Martha Rooney at June 21, 2010 6:05 AM

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!

Comment #76 - Posted by: Dee Grimes at June 21, 2010 6:09 AM

42/m/176cm/74kg

As rx'd

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

Comment #77 - Posted by: Memuc at June 21, 2010 6:12 AM

M/29/5'10"/176

as rx'd

12:17

Comment #78 - Posted by: Mark at June 21, 2010 6:17 AM

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

Comment #79 - Posted by: tonyz 26/M/185 at June 21, 2010 6:28 AM

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)...

Comment #80 - Posted by: Steve P at June 21, 2010 6:32 AM

used 45 # plate

18:06

Comment #81 - Posted by: Adam A. at June 21, 2010 6:37 AM

M/44/180#

As Rx'd - 15:45

Comment #82 - Posted by: Alan at June 21, 2010 6:41 AM

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.

Comment #83 - Posted by: JuliePlatt at June 21, 2010 6:50 AM

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!

Comment #84 - Posted by: Slav 22/m/68"/158 at June 21, 2010 6:53 AM

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

Comment #85 - Posted by: Mike m/21/6'2"/211 at June 21, 2010 6:54 AM

Rx'd
15:20

Comment #86 - Posted by: ilya (m/37/6'1''/172) at June 21, 2010 6:55 AM

17:30 as RX'd

Comment #87 - Posted by: Nick 24/193/5'9 at June 21, 2010 7:00 AM

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!!

Comment #88 - Posted by: Ashley D at June 21, 2010 7:03 AM

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

Comment #89 - Posted by: Dom m/48/6'/174 at June 21, 2010 7:06 AM

26/m/5'9"/160

13:45
crushing

Comment #90 - Posted by: Josh at June 21, 2010 7:07 AM

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!!!

Comment #91 - Posted by: Stacy at June 21, 2010 7:13 AM

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.

Comment #92 - Posted by: Paul B at June 21, 2010 7:15 AM

160#/39/5'8"

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

I needed this today.
12:44

Comment #93 - Posted by: Hossink at June 21, 2010 7:17 AM

32/M/5'9"/180

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

As RX'd

19:22

Comment #94 - Posted by: David A. at June 21, 2010 7:22 AM

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

Comment #95 - Posted by: marcengine2 m/45/195/73" at June 21, 2010 7:24 AM

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.

Comment #96 - Posted by: F15E_WSO/48/6'/180 at June 21, 2010 7:26 AM

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.

Comment #97 - Posted by: Joe at June 21, 2010 7:31 AM

M/40/175/6'

As Rx'd 15:33

Comment #98 - Posted by: Judd at June 21, 2010 7:35 AM

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.

Comment #99 - Posted by: Branden at June 21, 2010 7:38 AM

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

Comment #100 - Posted by: Chappy B+ at June 21, 2010 7:52 AM

35/m/5'10"/186

RX'ed: 14:04

Rough after the CFD Challenge Saturday!

Comment #101 - Posted by: Steven M. Platek at June 21, 2010 7:55 AM

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!

Comment #102 - Posted by: Jeff "CueBall" at June 21, 2010 8:04 AM

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.)

Comment #103 - Posted by: Brianwi at June 21, 2010 8:09 AM

As Rx'd
14:01

Comment #104 - Posted by: LT TILL at June 21, 2010 8:16 AM

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

Comment #105 - Posted by: Jason Martin at June 21, 2010 8:17 AM

M 34 185

Rx'd. 9:38

Comment #106 - Posted by: DustySides at June 21, 2010 8:17 AM

M/6'/180

As Rx'd
12:03

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

Comment #107 - Posted by: SoonerBorn at June 21, 2010 8:24 AM

24/m/5'll/170

13:25 as rx'd

Legs like jello today

Comment #108 - Posted by: Brad at June 21, 2010 8:28 AM

14:59 as rx'd

Comment #109 - Posted by: SB at June 21, 2010 8:34 AM

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

Comment #110 - Posted by: jenniferg at June 21, 2010 8:40 AM

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

Comment #111 - Posted by: DC at June 21, 2010 8:45 AM

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!!!

Comment #112 - Posted by: mike/40/6'3"/210 at June 21, 2010 8:46 AM

What a brutal WOD!!

As RX'd 11:00

That was sweet, especially on the BEACH BABY!!

36, 5'11", 200lbs

Comment #113 - Posted by: Todd Thompson at June 21, 2010 8:47 AM

As rx'd
16:50

Comment #114 - Posted by: Darol at June 21, 2010 8:50 AM

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

Comment #115 - Posted by: Mel M. at June 21, 2010 8:52 AM

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

Comment #116 - Posted by: Kevin A. M/17/177/6' at June 21, 2010 8:54 AM

Used 20kg suitcase.

13:34

Comment #117 - Posted by: Brad Cordova at June 21, 2010 8:56 AM

Rx'd

10:42

Happy First Day of Kids on Summer Vacation!

Comment #118 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 21, 2010 8:58 AM

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!!!

Comment #119 - Posted by: Chad E at June 21, 2010 8:58 AM

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

embrace the suck...

Comment #120 - Posted by: Nick at June 21, 2010 9:01 AM

26:20 as rx'd

Comment #121 - Posted by: thinlizzie at June 21, 2010 9:03 AM

M/26/6'/215

As Rx'd

13:22

Comment #122 - Posted by: Brian at June 21, 2010 9:12 AM

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!

Comment #123 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at June 21, 2010 9:14 AM

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.

Comment #124 - Posted by: WJC at June 21, 2010 9:16 AM

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

Comment #125 - Posted by: Nickosaurus at June 21, 2010 9:16 AM

Jack - 14:51

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

Comment #126 - Posted by: Jack - THFC at June 21, 2010 9:17 AM

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

Comment #127 - Posted by: crlamb at June 21, 2010 9:18 AM

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

Comment #128 - Posted by: Candice at June 21, 2010 9:25 AM

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

Comment #129 - Posted by: aaron at June 21, 2010 9:29 AM

16:04 as Rx'd

Comment #130 - Posted by: Tyler Scott at June 21, 2010 9:35 AM

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.

Comment #131 - Posted by: galen g at June 21, 2010 9:38 AM

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.

Comment #132 - Posted by: Amykr F/38/5'9"/142 at June 21, 2010 9:51 AM

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

Comment #133 - Posted by: Jim D. 49/m/165/5'11" at June 21, 2010 9:53 AM

Today as Rx everything unbroken, 10:19.

Comment #134 - Posted by: ertai M/26/5'11''/185 at June 21, 2010 9:58 AM

29/6'8"/220

18:57

Comment #135 - Posted by: Stretch at June 21, 2010 10:06 AM

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

Comment #136 - Posted by: el Flaco at June 21, 2010 10:08 AM

m/41/169/5'9"

As rx'd:

20:27

Comment #137 - Posted by: Richie D. at June 21, 2010 10:08 AM

13:30 rxd

Comment #138 - Posted by: sbennett at June 21, 2010 10:10 AM

12:55 Rx'd...

HAPPY SUMMER SOLSTICE!!!

Whoop!!

Comment #139 - Posted by: james.patrick [M/48/66"/135] at June 21, 2010 10:13 AM

CFWU x3

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

Comment #140 - Posted by: Matthew at June 21, 2010 10:19 AM

11:35 no weight bar.

Comment #141 - Posted by: EmilX at June 21, 2010 10:19 AM

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 )

Comment #142 - Posted by: Nick Jones at June 21, 2010 10:29 AM

19:00 as Rxd

Comment #143 - Posted by: kyser at June 21, 2010 10:34 AM

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?

Comment #144 - Posted by: Derrick at June 21, 2010 10:39 AM

As Rx'd 10:57

Last time 16:55 :)

Comment #145 - Posted by: Thatcher M/43/5'10"/195 at June 21, 2010 10:39 AM

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.

Comment #146 - Posted by: magnus 24/5'8"/155-160 at June 21, 2010 10:41 AM

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.

Comment #147 - Posted by: vlad at June 21, 2010 10:43 AM

5 rds
13:00

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

Comment #148 - Posted by: devin henry at June 21, 2010 10:43 AM

17:30 scaled up to 75 lbs

Comment #149 - Posted by: Jerry m/35/73"/175 at June 21, 2010 10:44 AM

M/30/5'9"/195

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

14:32

Comment #150 - Posted by: cnc at June 21, 2010 10:44 AM

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.

Comment #151 - Posted by: NikNichols42yo 5'7'' 165lbs at June 21, 2010 10:45 AM

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

Comment #152 - Posted by: Kyle F at June 21, 2010 10:50 AM

M/23/6'2/160

13:34

Comment #153 - Posted by: SeanMerron at June 21, 2010 11:07 AM

as rx'd 20 min

Laura f/47/5'7/148

Comment #154 - Posted by: power-girl at June 21, 2010 11:14 AM

AS rxd

13:21

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

Comment #155 - Posted by: AD at June 21, 2010 11:17 AM

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.

Comment #156 - Posted by: Mike B at June 21, 2010 11:24 AM

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.

Comment #157 - Posted by: Mike B at June 21, 2010 11:27 AM

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!

Comment #158 - Posted by: Karianne at June 21, 2010 11:30 AM

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

Comment #159 - Posted by: SANTI at June 21, 2010 11:31 AM

M/32/5'9"/150

14:09

Comment #160 - Posted by: Antun Karlovac at June 21, 2010 11:32 AM

49 / 179

subbed back squats for the OHS

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

Comment #161 - Posted by: tom perry at June 21, 2010 11:33 AM

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 :)

Comment #162 - Posted by: Giovanna Carollo at June 21, 2010 11:34 AM

M/32/6'3"/200

Rx'd: 13:30

Not impressed with myself.

Comment #163 - Posted by: Ben S at June 21, 2010 11:37 AM

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.

Comment #164 - Posted by: Olen Gifford at June 21, 2010 11:38 AM

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 :)

Comment #165 - Posted by: Giovanna Carollo at June 21, 2010 11:39 AM

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

Comment #166 - Posted by: morgan at June 21, 2010 11:46 AM

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.

Comment #167 - Posted by: Jeff Koha at June 21, 2010 11:49 AM

Mark as rx'd 15:55

Comment #168 - Posted by: Mark & Theresa at June 21, 2010 11:53 AM

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!

Comment #169 - Posted by: Speal Wifey at June 21, 2010 11:53 AM

17.27

Comment #170 - Posted by: albino at June 21, 2010 12:00 PM

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

Comment #171 - Posted by: Micah at June 21, 2010 12:03 PM

All right thanks

Comment #172 - Posted by: Diego at June 21, 2010 12:04 PM

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!

Comment #173 - Posted by: betsy at June 21, 2010 12:11 PM

8:33 Rx'd

Comment #174 - Posted by: graham holmberg at June 21, 2010 12:12 PM

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.

Comment #175 - Posted by: Slav 22/m/68"/158 at June 21, 2010 12:13 PM

16:31

Comment #176 - Posted by: tooljunky m/29/180 at June 21, 2010 12:23 PM

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

Comment #177 - Posted by: Memmnoch at June 21, 2010 12:34 PM

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

Comment #178 - Posted by: Eric at June 21, 2010 12:37 PM

25:48 36y m 6ft 195lbs.

Comment #179 - Posted by: Chris Gordillo at June 21, 2010 12:37 PM

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.

Comment #180 - Posted by: Mike R at June 21, 2010 12:39 PM

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

F/34/108lbs/5'0"

Comment #181 - Posted by: Nyree at June 21, 2010 12:40 PM

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!

Comment #182 - Posted by: Dena F/41/5'0"/123 at June 21, 2010 12:40 PM

Only did 3 rounds. Did burpees on my knees.

12.41

Comment #183 - Posted by: Brock at June 21, 2010 12:46 PM

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

Comment #184 - Posted by: Ubu Walker at June 21, 2010 12:57 PM

26/m/155/70"

17:58 rx'd - destroyed me

Comment #185 - Posted by: Padraig at June 21, 2010 12:57 PM

11:14 as rx'd; Moises

9:34 as rx'd: BMac

Comment #186 - Posted by: MoisesDelMar M/26/165/5'8'' at June 21, 2010 12:57 PM

#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

Comment #187 - Posted by: MoisesDelMar M/26/165/5'8'' at June 21, 2010 1:02 PM

Carole
F/51/5'6"/133

14:22, with 35# bar.

Comment #188 - Posted by: Kevin C. at June 21, 2010 1:07 PM

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.

Comment #189 - Posted by: Gabriel at June 21, 2010 1:10 PM

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.

Comment #190 - Posted by: Prinze at June 21, 2010 1:11 PM

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

Comment #191 - Posted by: Mas at June 21, 2010 1:12 PM

age 20 bw 170

9:50 as rx'd

Comment #192 - Posted by: Chris S at June 21, 2010 1:16 PM

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!

Comment #193 - Posted by: Slav 22/m/68"/158 at June 21, 2010 1:16 PM

as rx'd: 10:40.

Comment #194 - Posted by: ken c at June 21, 2010 1:17 PM

21 mins

45# plate

Comment #195 - Posted by: Mike C (M/41/5'11"/205) at June 21, 2010 1:21 PM

As rx'd. 20:27.

This was much tougher than I thought it would be.

Comment #196 - Posted by: Tim_47_195 at June 21, 2010 1:21 PM

Had nothing in the tank today.

15:02 as rx'ed

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

Comment #197 - Posted by: bdiggle at June 21, 2010 1:22 PM

F/47/5'9"/137

19:55 As rx'd - Way tough!

Comment #198 - Posted by: Bean at June 21, 2010 1:33 PM

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

Comment #199 - Posted by: justaman - liberty, sc at June 21, 2010 1:38 PM

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

5'8/M/38/202 lbs

Comment #200 - Posted by: Boozer23 at June 21, 2010 1:41 PM

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.

Comment #201 - Posted by: john grew at June 21, 2010 1:47 PM

as rx'd:

13:44

Comment #202 - Posted by: Ken at June 21, 2010 1:49 PM

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

Comment #203 - Posted by: Dan Leary at June 21, 2010 1:55 PM

16:30. Last time was 19:30

"B": 22:30

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

Comment #204 - Posted by: Latham Fell M/30/180 at June 21, 2010 1:57 PM

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

Comment #205 - Posted by: hoser at June 21, 2010 2:00 PM

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

Comment #206 - Posted by: Pete In Sun City at June 21, 2010 2:04 PM

15:26 as RX'd

Comment #207 - Posted by: Jeff S/26/M/72"/180lbs at June 21, 2010 2:11 PM

m/165

as rx: 9:06

Comment #208 - Posted by: jnel at June 21, 2010 2:12 PM

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

Rx'd: 11:23

Comment #209 - Posted by: Ryan K (M/24/5' 11"/200) at June 21, 2010 2:16 PM

16.15

Comment #210 - Posted by: RGD at June 21, 2010 2:18 PM

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!

Comment #211 - Posted by: JMiller at June 21, 2010 2:18 PM

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?

Comment #212 - Posted by: Dan M. at June 21, 2010 2:18 PM

Rx'd

10:34

Comment #213 - Posted by: tpd122/23/M/5'8"/164 at June 21, 2010 2:27 PM

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.

Comment #214 - Posted by: jpw at June 21, 2010 2:38 PM

32/F

19:27

Harder than it looks

Comment #215 - Posted by: DeniseR at June 21, 2010 2:41 PM

as rx'ed
19:36

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

Comment #216 - Posted by: Colin, 24/M/170/5'9" at June 21, 2010 2:44 PM

Burpies:

21
15
15
15
10

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

35:31

Comment #217 - Posted by: Israel at June 21, 2010 2:52 PM

Rx'd

10:34

Comment #218 - Posted by: tpd122/23/M/5'8"/164 at June 21, 2010 2:57 PM

3 rds as Rx'd:

11:02

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

Comment #219 - Posted by: dschmals15 at June 21, 2010 2:57 PM

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

AS rx'ed but with a 100ft lunge walk

17:20

Comment #220 - Posted by: John Swanson at June 21, 2010 2:58 PM

as rx'd, in 97°F, it was brutal!

14:35

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

Comment #221 - Posted by: FinnishCraig m/22/5'8"/152 at June 21, 2010 3:07 PM

19 minutes
That's a bitch

Comment #222 - Posted by: rbt0005 at June 21, 2010 3:11 PM

m/39/76/215

16:50 as rx'd

Comment #223 - Posted by: Chas at June 21, 2010 3:16 PM

As rx'd

17:22

Comment #224 - Posted by: John Calgary 195/49/M at June 21, 2010 3:19 PM

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!

Comment #225 - Posted by: JonEl FunctFit at June 21, 2010 3:19 PM


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! :-)

Comment #226 - Posted by: Randy at June 21, 2010 3:19 PM

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

Comment #227 - Posted by: J-F/20/155/5'9 at June 21, 2010 3:22 PM

As Rx'd: 22:11

This was brutally hard today!

M/40/6'1"/250

Comment #228 - Posted by: Dean at June 21, 2010 3:25 PM

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

Comment #229 - Posted by: Bryan Ohr at June 21, 2010 3:28 PM

33/m/165

as rx'd 25:41

Comment #230 - Posted by: Karim saoud at June 21, 2010 3:34 PM

Rx'd

14:59

I'm awful at burpees.

Comment #231 - Posted by: amped 35/M/190/6' at June 21, 2010 3:40 PM

As rx'd: 17:44.

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

Comment #232 - Posted by: BillB at June 21, 2010 3:41 PM

As rx'd: 14:28

Comment #233 - Posted by: therozfather. 31/M/197 at June 21, 2010 3:45 PM

Warm up with 500m TT: 1:38

As rx'd: 21:00

40/M/185

Comment #234 - Posted by: gman at June 21, 2010 3:52 PM

26.22

Some work to do.

Comment #235 - Posted by: Bob Power at June 21, 2010 3:53 PM


as rxed 14:12 pr

Comment #236 - Posted by: Kevin McClellan 48/M/195 at June 21, 2010 3:54 PM

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

Comment #237 - Posted by: Sesoku at June 21, 2010 3:57 PM

40/m/190

15:24

Comment #238 - Posted by: JackM at June 21, 2010 4:02 PM

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

Comment #239 - Posted by: mikes at June 21, 2010 4:03 PM

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

Comment #240 - Posted by: Marty at June 21, 2010 4:04 PM

181# 39 yo m..

13:37

Comment #241 - Posted by: slap at June 21, 2010 4:09 PM

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.

Comment #242 - Posted by: Ronnieboy at June 21, 2010 4:09 PM

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.

Comment #243 - Posted by: rjf (Since 07-20-07. WOD no. 801) at June 21, 2010 4:09 PM

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

Can't feel my right arm.

Comment #244 - Posted by: Al_M_33_6'1"_175 at June 21, 2010 4:19 PM

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..

Comment #245 - Posted by: Eric at June 21, 2010 4:28 PM

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!

Comment #246 - Posted by: Ed at June 21, 2010 4:37 PM

m/23/161#


14:36

Comment #247 - Posted by: Patrick at June 21, 2010 4:37 PM

16:41.

Comment #248 - Posted by: LA at June 21, 2010 4:40 PM

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

Comment #249 - Posted by: Ben West at June 21, 2010 4:48 PM

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

Comment #250 - Posted by: Chris at June 21, 2010 4:50 PM

19.30

pr by 8+ mins

Comment #251 - Posted by: controlfreak at June 21, 2010 4:54 PM

PU 3x15

Subbed 25# plate
14 lunge steps
3 rds

13:19

Comment #252 - Posted by: Pete - Decatur at June 21, 2010 4:55 PM

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

Comment #253 - Posted by: Matt Burritt at June 21, 2010 4:56 PM

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.

Comment #254 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at June 21, 2010 4:58 PM

17:24

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

Comment #255 - Posted by: Alton 30yo, 5'11", 175lbs at June 21, 2010 4:59 PM

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

Comment #256 - Posted by: kevin o at June 21, 2010 5:02 PM

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

Comment #257 - Posted by: surffire at June 21, 2010 5:09 PM

rx'd
11:40

Comment #258 - Posted by: JLG - 48 / male / 5'10 / 170 at June 21, 2010 5:12 PM

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!!!

Comment #259 - Posted by: Mindy S at June 21, 2010 5:20 PM

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

Comment #260 - Posted by: Ajax at June 21, 2010 5:21 PM

As Rx'd:

12:26

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

Comment #261 - Posted by: angstadt530 at June 21, 2010 5:28 PM

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

22:16
Ian - 26:23

Comment #262 - Posted by: Chris G. 43/6'1"/230 at June 21, 2010 5:31 PM

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

45lb barbell overhead lunges
21 burpees
30:15

Comment #263 - Posted by: Mike Farrell 58 5'10" 215 at June 21, 2010 5:39 PM

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

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

Time: 13:55

Comment #264 - Posted by: Casey at June 21, 2010 5:39 PM

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

Comment #265 - Posted by: TANK 36/M/5'11"/258 at June 21, 2010 5:39 PM

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

Comment #266 - Posted by: brian p at June 21, 2010 5:40 PM

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...

Comment #267 - Posted by: jack parkinson at June 21, 2010 5:51 PM

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

Felt good to do an HQ WOD.

8:18 Rx'd

Comment #268 - Posted by: JacobSZ at June 21, 2010 5:52 PM

20 pound barbell
15:55

Comment #269 - Posted by: rox at June 21, 2010 5:52 PM

15:55

Comment #270 - Posted by: lk at June 21, 2010 5:56 PM

44/169

As rx'd:

24:50 - outside, 94 degrees

Comment #271 - Posted by: Rick Cantu at June 21, 2010 5:58 PM

Feeling wussy tonight.

Ran 2.2 miles (20 minutes) then

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

Comment #272 - Posted by: blckorder at June 21, 2010 5:58 PM

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

Comment #273 - Posted by: Brad W at June 21, 2010 5:59 PM

23/M/5-9/162

RX'd 12:44

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

Comment #274 - Posted by: Brandon at June 21, 2010 6:03 PM

31:07

Comment #275 - Posted by: Ticotexas M/40/69/150 at June 21, 2010 6:03 PM

as rx'd
14:37

really hot in Central TX today

Comment #276 - Posted by: Jon-David at June 21, 2010 6:03 PM

As rx'd

11:10

legs a burnin'!

Comment #277 - Posted by: Aaron M43/5'9"/160 # at June 21, 2010 6:04 PM

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

Comment #278 - Posted by: Joshua at June 21, 2010 6:08 PM

M/23/6'1"/165#

As Rx'd

12:07

Last time was 19 and change so big improvement.

Comment #279 - Posted by: Cole Gruber at June 21, 2010 6:11 PM

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

Comment #280 - Posted by: brittk at June 21, 2010 6:11 PM

M/39/6'1"/200

as rx'd

18:58

Comment #281 - Posted by: Clayton at June 21, 2010 6:16 PM

32/M/185

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

14:35

Comment #282 - Posted by: john g at June 21, 2010 6:18 PM

38/m/6/185
CFWU x 3

As Rx'd
21:53

Comment #283 - Posted by: Jeremy A. Olive at June 21, 2010 6:19 PM

D
@ 29's
18:12

Comment #284 - Posted by: waderpro at June 21, 2010 6:21 PM

as rx'd 17.09

Comment #285 - Posted by: MTR/m/168/5'9" at June 21, 2010 6:23 PM

11:58

used 2 25 lb dumbbells overhead for lunges

Comment #286 - Posted by: Marky Mark at June 21, 2010 6:23 PM

18 mins. Getting better at burpees.

Comment #287 - Posted by: greg 6'3"/212/38 at June 21, 2010 6:23 PM

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

Comment #288 - Posted by: sean at June 21, 2010 6:24 PM

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

Comment #289 - Posted by: Rich at June 21, 2010 6:25 PM

23:30 as rx'd

Comment #290 - Posted by: Toby D at June 21, 2010 6:25 PM

Rx'd
13:36

Comment #291 - Posted by: Josh M/35/74"/198# at June 21, 2010 6:28 PM

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!

Comment #292 - Posted by: Matt H at June 21, 2010 6:28 PM

M/22/165/5'10"

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

Comment #293 - Posted by: max niemiec at June 21, 2010 6:37 PM

12:34 as rx'd

Comment #294 - Posted by: Brian m/19/6'3"/225 at June 21, 2010 6:55 PM

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.

Comment #295 - Posted by: Greg-NOLA at June 21, 2010 6:56 PM

as rx'd: 11:14

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

Comment #296 - Posted by: GleichSTL m/32/177/5'10" at June 21, 2010 6:59 PM

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

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

Comment #297 - Posted by: Dave and Belinda at June 21, 2010 6:59 PM

W #25 plate overhead 13:27

Comment #298 - Posted by: Cookie 43/5'6"/mom of 3 at June 21, 2010 7:03 PM

14:54

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

Comment #299 - Posted by: Alfie at June 21, 2010 7:04 PM

@ RX - 12:35

Comment #300 - Posted by: nickPFD at June 21, 2010 7:05 PM

M/49/6'3"/195

as rx'd
19:17

Comment #301 - Posted by: JimL at June 21, 2010 7:09 PM

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

Comment #302 - Posted by: Mark at June 21, 2010 7:10 PM

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! :)

Comment #303 - Posted by: peejay2 at June 21, 2010 7:11 PM

19:17

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

3 rounds:
rocking calf raises 145lbs
integrated trunk drill

Comment #304 - Posted by: jc at June 21, 2010 7:15 PM


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!!!

Comment #305 - Posted by: cory-jeremy at June 21, 2010 7:18 PM

25:45

Comment #306 - Posted by: David Burns at June 21, 2010 7:45 PM

15:31 rx

Comment #307 - Posted by: Raph at June 21, 2010 7:46 PM

Did this with 45 pound bumper plate

time; 10:26

Comment #308 - Posted by: TAG at June 21, 2010 7:54 PM

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

Comment #309 - Posted by: Kristina F/26/5'3"/116 at June 21, 2010 7:56 PM

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

Comment #310 - Posted by: gaucoin at June 21, 2010 8:06 PM

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 :(

Comment #311 - Posted by: Chris at June 21, 2010 8:07 PM

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

Comment #312 - Posted by: spkchem m/42/6'2"/275 at June 21, 2010 8:14 PM

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

Comment #313 - Posted by: bs2103 at June 21, 2010 8:16 PM

with 15# DBs.

23:00

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

Comment #314 - Posted by: Callum at June 21, 2010 8:25 PM

4 rounds of:

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

Time: 30:00 Min.

Comment #315 - Posted by: Shawn Becker at June 21, 2010 8:26 PM

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

Comment #316 - Posted by: Eric-Clint, Texas at June 21, 2010 8:37 PM

15:30

Comment #317 - Posted by: rjg26 M/27/6'/178lb at June 21, 2010 8:49 PM

M/26/155 - 9:42

Comment #318 - Posted by: Rosborn88 at June 21, 2010 8:49 PM

2 Rounds.

11:57

Comment #319 - Posted by: Tony C at June 21, 2010 9:03 PM

Rx'd

13:20

Comment #320 - Posted by: Darcy/178/M/32 at June 21, 2010 9:09 PM

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

Comment #321 - Posted by: Galen Jones at June 21, 2010 9:10 PM

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

Comment #322 - Posted by: JK 28/M/72"/165lbs at June 21, 2010 9:13 PM

14:36

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

Comment #323 - Posted by: Doss at June 21, 2010 9:14 PM

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

Comment #324 - Posted by: Richard at June 21, 2010 9:27 PM

Daniel - 16.50
Andrea - 27.21

Comment #325 - Posted by: hub m/29/6'/165 at June 21, 2010 9:36 PM

as rxd 9:22

Comment #326 - Posted by: Chewuch Jeff 36/5'9"/190 at June 21, 2010 9:46 PM

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.

Comment #327 - Posted by: jeffc m/53/215/6'0" at June 21, 2010 9:53 PM

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

Comment #328 - Posted by: TRIPKASE m/37/5'7/160 at June 21, 2010 10:21 PM

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.

Comment #329 - Posted by: Allan Jackman at June 21, 2010 10:40 PM

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

Comment #330 - Posted by: harriman at June 21, 2010 10:54 PM

cfwu

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

16'24"

Comment #331 - Posted by: Tim 33/5' 10/ 165 at June 21, 2010 10:54 PM

9:18

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

Comment #332 - Posted by: rawhide at June 21, 2010 11:18 PM

17.23

Comment #333 - Posted by: sindre at June 22, 2010 2:19 AM

16:23

Comment #334 - Posted by: TomO/43?M/200 at June 22, 2010 2:39 AM

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!

Comment #335 - Posted by: Tim/35/M/70/172 at June 22, 2010 4:29 AM

10:25 as Rx'd

Comment #336 - Posted by: Marco at June 22, 2010 5:21 AM

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..

Comment #337 - Posted by: Casey M/42/163/5'10 Milwaukee at June 22, 2010 5:36 AM

m/33/5'9"/175

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

Comment #338 - Posted by: elliott at June 22, 2010 5:47 AM

32/m/5'10"/210

as rx'd 17:27 (pr)

Comment #339 - Posted by: D Craig at June 22, 2010 5:59 AM

13:38 this was a good one

Comment #340 - Posted by: pgrew at June 22, 2010 6:08 AM

As rx'd

15:58

Comment #341 - Posted by: Bells 37/6"1"/195 at June 22, 2010 6:15 AM

Rx 9:56

Comment #342 - Posted by: Chris s at June 22, 2010 6:23 AM

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

Comment #343 - Posted by: dyagg at June 22, 2010 6:49 AM

rx'd: 11:46

Comment #344 - Posted by: Steeliekid 41 175 67" at June 22, 2010 7:23 AM

M/42/5'11"/180

As rx'd
13:53

Comment #345 - Posted by: nutfam at June 22, 2010 7:40 AM

Rx'd - 17:24

Comment #346 - Posted by: tdhalls at June 22, 2010 7:51 AM

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

Comment #347 - Posted by: Sibbs at June 22, 2010 7:54 AM

22 flat

Comment #348 - Posted by: TOny at June 22, 2010 8:00 AM

M/50/153/1-1-06

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

12:48, PR by 2:12

N.B. Standard next time.

Comment #349 - Posted by: bingo at June 22, 2010 8:17 AM

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

Comment #350 - Posted by: Clinton Tracy at June 22, 2010 8:21 AM

as rx'd 16:30

Comment #351 - Posted by: MDMelissa 46/5'4"/116 at June 22, 2010 8:24 AM

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

17:54

Comment #352 - Posted by: do1 m/31/5'11"/160 at June 22, 2010 8:26 AM

Subbed 35lb db

16:56

Comment #353 - Posted by: Wayne at June 22, 2010 8:58 AM

As Rx'd - 8:40

Comment #354 - Posted by: B. Noyce at June 22, 2010 9:01 AM

Hotel:

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

Comment #355 - Posted by: Blatz 32yom/6'3"/226 at June 22, 2010 9:02 AM

15:30

Comment #356 - Posted by: brbeaner at June 22, 2010 9:07 AM

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!

Comment #357 - Posted by: Sara at June 22, 2010 9:08 AM

As rx'd:
15:44

Comment #358 - Posted by: John m/41/68"/165 at June 22, 2010 9:39 AM

m/22/185

rx'd
13:01

Comment #359 - Posted by: harry at June 22, 2010 9:52 AM

16:41. Ugh.

Comment #360 - Posted by: Michael m/47/5'9"/175/MI survivor at June 22, 2010 9:58 AM

15:48

Comment #361 - Posted by: JETT at June 22, 2010 10:15 AM

29:47 rx'd

Comment #362 - Posted by: Repto M/39/5'11''/230 at June 22, 2010 10:18 AM

4 rounds 16:20
Kelli 25# 13:10

Comment #363 - Posted by: deano at June 22, 2010 10:50 AM

9:58 as Rx'd (PR)

Comment #364 - Posted by: MarcusG 5'9" 170 at June 22, 2010 11:05 AM

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

Comment #365 - Posted by: Brent at June 22, 2010 11:08 AM

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.

Comment #366 - Posted by: ScottMacArthur at June 22, 2010 11:11 AM

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

Comment #367 - Posted by: Z at June 22, 2010 11:19 AM

as rx'ed 9:51

m/165/35/68"

Comment #368 - Posted by: jk at June 22, 2010 11:33 AM

34 yom 215 bwt

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

Comment #369 - Posted by: brian t at June 22, 2010 11:47 AM

dead lift strength training

315x5, 365x3, 405x3, 470x1

then WOD rxd 45lb plate

13:45

Comment #370 - Posted by: Jeff in Phoenix 6'1''/190 at June 22, 2010 11:55 AM

50/m/143
rx'd
13:30

Comment #371 - Posted by: E5fyrman at June 22, 2010 12:00 PM

16 min or so

3 rds

Comment #372 - Posted by: Hale at June 22, 2010 12:21 PM

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

13:57

Comment #373 - Posted by: JMD at June 22, 2010 12:39 PM

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

6:50

Comment #374 - Posted by: avitevet at June 22, 2010 1:00 PM

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

Comment #375 - Posted by: gs at June 22, 2010 1:02 PM

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.

Comment #376 - Posted by: Fred P. at June 22, 2010 1:26 PM

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

Comment #377 - Posted by: gepeto at June 22, 2010 2:18 PM

13:18 as rx'd

M/31/191/6'2''

http://www.sportiseverywhere.com

Comment #378 - Posted by: Yves at June 22, 2010 2:30 PM

M/28/161/65"

12:01 rx'd

underestimated this one!

Comment #379 - Posted by: TQ at June 22, 2010 3:04 PM

15:57 as rx'd

Comment #380 - Posted by: Jim M/25/5'10"/185 at June 22, 2010 3:12 PM

As RX'd: 13:10

Comment #381 - Posted by: Tap M/42/175 at June 22, 2010 3:50 PM

C-
15:57

Comment #382 - Posted by: Jeff & Charity @ CF Snohomish at June 22, 2010 4:04 PM

14:45

Comment #383 - Posted by: Alex B (M/26/73/205) at June 22, 2010 4:05 PM

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

Comment #384 - Posted by: Jeff H at June 22, 2010 4:16 PM

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

23:52

[23:52]

Comment #385 - Posted by: JonK at June 22, 2010 4:40 PM

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!

Comment #386 - Posted by: Jordan D. at June 22, 2010 4:58 PM

16:32

Comment #387 - Posted by: Allie 26.2 at June 22, 2010 5:08 PM

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

Comment #388 - Posted by: lil bos at June 22, 2010 5:18 PM

M/23/170#/6'

As Rx'd: 19:56

Comment #389 - Posted by: Daniel B at June 22, 2010 5:21 PM

oooh a gaser that was.

18 mins.

Comment #390 - Posted by: Charles L at June 22, 2010 5:23 PM

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.

Comment #391 - Posted by: Pedro Barrera Scotland at June 22, 2010 5:34 PM

As Rx'd

11:00

Comment #392 - Posted by: Arseneault_957 at June 22, 2010 5:52 PM

Rx'd

19:05

Comment #393 - Posted by: BriceJ M/24/5'8"/170 at June 22, 2010 6:08 PM

13:35

Comment #394 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 22, 2010 6:26 PM

as rx'd 12:47

Comment #395 - Posted by: Baby Face Harry m/24/6'3"/200 at June 22, 2010 6:30 PM

rx'd 9:37

Comment #396 - Posted by: Sean at June 22, 2010 6:31 PM

m/30/6'/163

rx'd
12:30

Comment #397 - Posted by: liggy at June 22, 2010 6:40 PM

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.

Comment #398 - Posted by: Matt_Joyner81 at June 22, 2010 6:55 PM

34/M/6'00/194

18:00

Slow burpees, unbroken lunges.

Comment #399 - Posted by: Dan D. at June 22, 2010 6:58 PM

m/47/165

15:01 as rx'd

Comment #400 - Posted by: Dee Grimes at June 22, 2010 7:01 PM

As rx'd 20:47

Comment #401 - Posted by: Fesser B. at June 22, 2010 7:42 PM

M/45/6'1"/190

16:05 As Rx'd

Comment #402 - Posted by: medic8 at June 22, 2010 7:43 PM

as rx'd except did walking lunges in place

14:46

Comment #403 - Posted by: Ryan P./17/M/170/5'11" at June 22, 2010 7:51 PM

M/35/168

As rx'd

16:46

Comment #404 - Posted by: LMD_Mike at June 22, 2010 8:34 PM

20.03 as rxed

Comment #405 - Posted by: Kyle A. at June 22, 2010 9:49 PM

Used a 45lb plate OH.

13:54

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

Comment #406 - Posted by: John at June 22, 2010 11:47 PM

3x5 45 lbs weighted pull ups

Then As r'xd.

18:23

Comment #407 - Posted by: Ronen Gottlib, M/37/5'9/176lbs at June 23, 2010 12:20 AM

16:44

Comment #408 - Posted by: Pacers at June 23, 2010 3:27 AM

28:30 as Rx'd

Comment #409 - Posted by: chadb m/31/6'2"/200 at June 23, 2010 4:04 AM

15:30

Comment #410 - Posted by: rjg26 M/27/6'/178lb at June 23, 2010 5:21 AM

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

Comment #411 - Posted by: Kristina F/26/5'3"/116 at June 23, 2010 5:27 AM

finished 4 rounds. 11:15

Comment #412 - Posted by: drewsevelt at June 23, 2010 6:06 AM

20:38
rx'd

Comment #413 - Posted by: Brad at June 23, 2010 6:07 AM

13:22 rx'd

Comment #414 - Posted by: Dave Woods (m/20/6'1"/185) at June 23, 2010 6:36 AM

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.

Comment #415 - Posted by: Matt Johnson (m/30/6'3"/215) at June 23, 2010 6:48 AM

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

Comment #416 - Posted by: RussA at June 23, 2010 7:45 AM

14:59.3 as rxd burpees hurt ;)

Comment #417 - Posted by: Cphil24m/157#/5'9" at June 23, 2010 8:10 AM

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.

Comment #418 - Posted by: Anton at June 23, 2010 8:29 AM

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.

Comment #419 - Posted by: Mike P at June 23, 2010 10:47 AM

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

Comment #420 - Posted by: J. Galt at June 23, 2010 11:27 AM

used 25Kg
16:10

Comment #421 - Posted by: optimistic dan at June 23, 2010 12:17 PM

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

14:45

Uff.

Comment #422 - Posted by: Gremnatious M/30/180/6'1/North Carolina at June 23, 2010 12:45 PM

25:28 as rx'd

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

Comment #423 - Posted by: MC M/35/5'10"/185 at June 23, 2010 1:27 PM

As rx'd:

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

13:50

Comment #424 - Posted by: cory at June 23, 2010 1:53 PM

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

Comment #425 - Posted by: Sting M/44/69"/160 at June 23, 2010 2:19 PM

23 / M / 5'9" / 135lbs

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

21:17

Comment #426 - Posted by: BC at June 23, 2010 3:14 PM

22:15 as rx'd

Comment #427 - Posted by: The polish rifle at June 23, 2010 3:45 PM

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

Comment #428 - Posted by: zenoperegrinus at June 23, 2010 3:49 PM

13:37

Compare to:
090122 - 17:03

Comment #429 - Posted by: B. Rhaly at June 23, 2010 6:51 PM

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!!!

Comment #430 - Posted by: BlackCatX-Fit at June 23, 2010 7:09 PM

45 pound barbell overhead lunges 20 reps
21 burpees
5 rounds

15:46

Comment #431 - Posted by: Jean-Paul Lara (26/m/5'10/174) at June 23, 2010 7:24 PM

50 YARDS on lunges...DA
21 Burpees

27:40

Comment #432 - Posted by: ferb44 at June 23, 2010 10:34 PM

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

As Rx'd 21:03

OooRahh CrossFit

Comment #433 - Posted by: W.D. at June 23, 2010 10:47 PM

5 rounds

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

19:38

Comment #434 - Posted by: cbecker at June 24, 2010 5:19 AM

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.

Comment #435 - Posted by: Bphantom at June 24, 2010 5:23 AM

First WOD in a couple of weeks.

As Rx'd 12:57

Comment #436 - Posted by: thetimmy at June 24, 2010 5:58 AM

It's been a while.

As Rx'd 12:57

Comment #437 - Posted by: thetimmy at June 24, 2010 5:58 AM

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

9:54

Comment #438 - Posted by: Robhino at June 24, 2010 7:55 AM

25 / M / 6'4" / 200lbs

rx'd

9:54

Comment #439 - Posted by: Robhino at June 24, 2010 7:56 AM

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

Comment #440 - Posted by: wyatt22 at June 24, 2010 9:27 AM

14:36
15 steps

Comment #441 - Posted by: gary martins at June 24, 2010 10:06 AM

28:28 as RXed

Comment #442 - Posted by: Matt Gilson at June 24, 2010 10:27 AM

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

Comment #443 - Posted by: Kent at June 24, 2010 11:41 AM

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.

Comment #444 - Posted by: BradWV at June 24, 2010 12:11 PM

F/40/5'6"/150

35# bar; 15 burpees

16:23

Comment #445 - Posted by: mom to five at June 24, 2010 12:22 PM

2.5 rounds
15 minutes
skipped last Burpees due to time

Comment #446 - Posted by: Chris O. M/40/5'10"/230 at June 24, 2010 12:55 PM

m/47/176
14:49 Rxd

Comment #447 - Posted by: Troy at June 24, 2010 1:04 PM

As RX'D

10:56


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

Comment #448 - Posted by: Johnny M. M/15/5' 5"/137 at June 24, 2010 1:19 PM

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

Comment #449 - Posted by: Diogo at June 24, 2010 2:03 PM

16:26

Comment #450 - Posted by: GU997 M/41/185/5'10" at June 24, 2010 2:20 PM

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

13:01

Comment #451 - Posted by: Susan M at June 24, 2010 2:40 PM

10:46

Comment #452 - Posted by: Brett Lewy at June 24, 2010 3:10 PM

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

Comment #453 - Posted by: johnathon in seattle 28/5'8/152 at June 24, 2010 3:30 PM

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

Comment #454 - Posted by: nat&chris at June 24, 2010 4:41 PM

14.45

Comment #455 - Posted by: apolloswabbie at June 24, 2010 5:54 PM

19:12

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

Comment #456 - Posted by: JT at June 24, 2010 6:39 PM

14:44 as rx'd

Comment #457 - Posted by: JB at June 25, 2010 3:39 AM

Hotel workout:

5rounds:

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

Comment #458 - Posted by: Blatz/32/M/6'3"/226lbs at June 25, 2010 8:25 AM

48/M/182
lunge 16 steps
23:17

Comment #459 - Posted by: Zim at June 25, 2010 2:56 PM

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

17:36

Comment #460 - Posted by: N_Rahim 28/m/145# at June 25, 2010 4:01 PM

as rx'd

13:15 (pr)

2nd wod of the day! need to catch up

Comment #461 - Posted by: al deezy (33-m-155) at June 25, 2010 4:26 PM

I think it was about 16 min.

Comment #462 - Posted by: jef at June 25, 2010 5:37 PM

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

Comment #463 - Posted by: Timmy B - M/24/6'3"/220# at June 25, 2010 5:52 PM

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

Comment #464 - Posted by: Ryno at June 25, 2010 6:51 PM

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

20:27

Comment #465 - Posted by: Louis Herrera 51 70" 178 at June 25, 2010 8:10 PM

15:45

Comment #466 - Posted by: morisong at June 25, 2010 11:35 PM

13.26 as Rx'd

20/m/5'11"/170

Comment #467 - Posted by: Logan S at June 26, 2010 8:31 AM

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

Comment #468 - Posted by: George Hernandez (in Chicago) at June 26, 2010 8:45 AM

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

Comment #469 - Posted by: ac at June 26, 2010 11:00 AM

14:50

Comment #470 - Posted by: dc3 at June 26, 2010 3:04 PM

Untimed as rx'd - great WOD

40/M/6'3"/187#

Comment #471 - Posted by: Collard at June 26, 2010 5:08 PM

subbed 25 pound dumbbell thrusters, 15 reps for lunges

14:56

Comment #472 - Posted by: Manchild at June 26, 2010 6:19 PM

subbed 25 pound dumbbell thrusters, 15 reps for lunges

14:56

Comment #473 - Posted by: Manchild at June 26, 2010 6:20 PM

rx'd

14:59

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

Comment #474 - Posted by: illis m/29/160/5'10 at June 26, 2010 8:33 PM

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

Comment #475 - Posted by: Miyagi 30/m/162.6# at June 27, 2010 6:04 AM

@superfitness

18:57

Comment #476 - Posted by: stinker [28.m.160#] at June 27, 2010 1:05 PM

As rx'd- 18:24

Comment #477 - Posted by: NAMWIZ at June 27, 2010 2:08 PM

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)

Comment #478 - Posted by: BFCC at June 27, 2010 4:22 PM

24.m.140.65"

as rx'd
13:03(PR)

Last Time/PR:
17:23

Comment #479 - Posted by: Francis Vu Nguyen at June 27, 2010 10:19 PM

Rx'd 8:10

Comment #480 - Posted by: Josiah Ertz at June 28, 2010 6:33 AM

20k bar. 30 steps.
21 Burpees.

5 rounds. 21:18mins

Comment #481 - Posted by: BarryT at June 28, 2010 6:55 AM

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

Comment #482 - Posted by: Cleveland at June 28, 2010 8:58 AM

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

Comment #483 - Posted by: kgw at June 28, 2010 9:29 AM

54yom/237

bw lunges (coming off sore achilles from sprints)

28:26

Ne add fel, soha ne add fel!

Comment #484 - Posted by: do_b330 at June 28, 2010 9:54 AM

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

8:15

Comment #485 - Posted by: Tami B at June 28, 2010 11:11 AM

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

15:23

Comment #486 - Posted by: Nim B at June 28, 2010 11:12 AM

14:00

Comment #487 - Posted by: TROY at June 28, 2010 12:29 PM

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.

Comment #488 - Posted by: Matt I. M/29/235/5'11" at June 28, 2010 12:53 PM

as rx'd

16:20

Comment #489 - Posted by: marty c 6'/m/240#/47 at June 28, 2010 1:14 PM

12:34

Comment #490 - Posted by: MikeyPaul/m/28/170/5'8" at June 28, 2010 4:47 PM

As rx'd: 13.42

Comment #491 - Posted by: M. K. Honcho M/31/5'10"/170 at June 28, 2010 6:01 PM

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

Comment #492 - Posted by: jrm at June 28, 2010 6:52 PM

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

10.17 BRUTAL!

Comment #493 - Posted by: Espinosa m/25/5'11"/165 at June 29, 2010 4:19 AM

49/m/190

17:40. :20ish slower than last.

Comment #494 - Posted by: denob at June 29, 2010 9:25 AM

As Rx'd

19:57

Comment #495 - Posted by: XAF at June 29, 2010 2:09 PM

M/39/185 (Getting fatter)

15:10 as rx

Comment #496 - Posted by: Scott Andresen at June 29, 2010 3:57 PM

M/33/142lbs/5'5"

11:59

Comment #497 - Posted by: Brandon Burritt at June 29, 2010 5:00 PM

as rx'd

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

Comment #498 - Posted by: smithwick's at June 29, 2010 7:09 PM

M/24/5'9"/140

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

Comment #499 - Posted by: drewnuggets at July 1, 2010 12:17 AM

14:02

Comment #500 - Posted by: bubbles M/35/185/69" at July 1, 2010 7:31 AM

18 min, oh lungs.

40 lb barbell.

Comment #501 - Posted by: indo m/34/6'/187 at July 2, 2010 2:03 PM

42 yom ? Weight

29:20. Regular lunges

Comment #502 - Posted by: SH465 at July 2, 2010 3:58 PM

13:36 as rx'd.

Comment #503 - Posted by: Mik at July 2, 2010 7:00 PM

13:36 as rx'd

Comment #504 - Posted by: Mik at July 2, 2010 7:07 PM

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.

Comment #505 - Posted by: Allan Jackman at July 2, 2010 8:11 PM

Jack: 8:21 - no weight on lunges

Comment #506 - Posted by: BFCC at July 2, 2010 8:14 PM

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

Comment #507 - Posted by: EMelton at July 3, 2010 8:00 AM

Puppies

35 lunges
15 burpees

20:23

my cardio suck

Comment #508 - Posted by: joão Oliveira at July 5, 2010 11:02 AM

13:46

Comment #509 - Posted by: nsb at July 6, 2010 8:00 PM

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

Comment #510 - Posted by: Wyatt22 at July 7, 2010 10:12 PM

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

Comment #511 - Posted by: twiki2 at July 8, 2010 1:01 PM

CFWUx2
14:31?

Matt: 14:02 35lb barbell

Comment #512 - Posted by: Doug at July 9, 2010 8:04 PM

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.

Comment #513 - Posted by: Harpo m/43/5'7" at July 16, 2010 12:37 PM

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"

Comment #514 - Posted by: jayhawkcf at July 16, 2010 1:03 PM

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

Comment #515 - Posted by: joe138 at July 19, 2010 1:25 PM

as rx'd: 12:59

Comment #516 - Posted by: MoGreene at July 26, 2010 2:07 PM

As rx'd
16:10

In the AZ heat.

Comment #517 - Posted by: chaps at September 20, 2010 8:00 AM

12:50

Comment #518 - Posted by: Michal at October 20, 2010 6:04 AM

12:45 Rx

Comment #519 - Posted by: MNinKC at November 9, 2010 2:56 PM

30:13
subbed 1.5 pood kb

Comment #520 - Posted by: dcyn at December 22, 2010 9:32 PM

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

Comment #521 - Posted by: Nhanster at February 20, 2011 2:02 AM

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

Comment #522 - Posted by: Tracy at February 21, 2011 8:16 AM

good solid WOD. Was shooting for sub 12mins. Results = 11:07 RX'd :)

Comment #523 - Posted by: Jason H. 23/M/5'8"/146lbs at July 11, 2012 4:32 PM
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