July 31, 2010
6 rounds for time of:
Run 400 meters
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06. Post time to comments.
Compare to 090906.
Nicholas Del Grande.
"Grilled Fish Pockets" with Heather Bergeron and James Hobart, CrossFit Journal preview video [wmv] [mov]
The final heats of Individual Event 3, Deadlift/Pistol/Double-under, at the 2010 CrossFit Games:
Womens Heat 5 - video [wmv] [mov]
Mens Heat 5 - video [wmv] [mov]
Interview with Matt Chan at the 2010 CrossFit Games - video [wmv] [mov]
The 2010 CrossFit Games commercial by Steve's Club - video [wmv] [mov]
"He who has a why to live for can bear almost any how."
Posted by lauren at July 31, 2010 5:00 PM
- Friedrich Nietzsche
28 6'1 170 24:05 rx did it with Graham that was a butt kicker. I felt like i was flyin on it, he's good!
Heather wow!...beautiful, athletic, and a good cook!
Way to go Ben! James I will tease you about this video endlessly. Seriously you can never make fun of me for wearing tights again.
Wow, I love WODs like this!
I did this WOD last september in 2009 and I forgot to log my time, lesson learned. :) I am pacing this WOD.
have a nice WOD everyone.
I remember this one, great WOD.
Sweet wod! Check out Crossfit Wodder for more wods from affiliates all over the world!
I am just now starting CrossFit and it's harder and harder for me to keep the dedication to go. Anyone got any pointers or suggestions?
Dusty set some goals and if you haven't already find an affiliate or group to workout with!
Dale, congrats on making the decision to take charge of your health and fitness. Stick with this and watch your life change in ways you could not have predicted. Do set some performance goals, even if it is just to do X WODs per week. A good place to start would be to check out the Seattle Crossfit fitness standards (http://www.crossfitseattle.com/athletic_skill.html) (WFS). No matter where you are in your fitness journey, you will have something to work on from their list. But just keep showing up and working hard, and you WILL succeed in notching new accomplishments on a regular basis. Set your ego aside and scale as needed. If you are taking 30 minutes to do a WOD that the firebreathers are doing in 10, you probably need to scale down. Follow the Crossfit Brand X scaling for at least a few months until you get the hang of it. You WILL make progress if you are consistent. Forget about weight loss, body fat %, or packing on muscle. Aesthetics will take care of themselves if you can improve your performance across the board. But do take some pictures of yourself in a bathing suit; once you have a new body you will never want to go back.
Thank you for the response. I'm really looking forward to changing my life. It's my little brothers gym so I have someone I know to push me. 23M/6'3"/183
Daniel - changed the format due to the length of my block
4 RFT of:
600 meter run
6 RFT of:
500 meter row
Good post Steve.
Another suggestion Dale is to find a friend to workout with, and motivate/push each other.
As far as the will to go? Its all about consistency my friend. The difference between someone on a diet, and someone who decides to change their life.
Even if you're the guy at the globo-gym running from the pull-up bar to the squat-rack, or pr-ing on the Snatch when you finally learn proper form/technique.
At the end of the day, hold yourself accountable, its worth it. You can do it.
Dusty, I think the biggest thing when starting out is to pace yourself. Unless you are already and elite athlete, you are not going to have the muscular endurance to workout 3 days on 1 day off, let alone do this at max scaling. Its okay to start slow and its okay to give your body rest.
Its easy to get frustrated when you can't match the main site scaling and then you miss workouts because you overtrained trying. But be smart and realize you are making a lifestyle change and it will probably take years to master all the skills in the crossfit programming. Just keep trying to make small progressions.
47 mins 57 seconds - still in crossfit week one
30 KBS, 45#
30 sit ups (done slow this time for form)
Terrible DU's Mikko, shame as you were my favourite to win the games, DU's and Rope Climb not your best events.
26:23 (last time 24:52)
Still asthmatic with typical symptoms like wheezing, coughing, chest tightness, and shortness of breath. I don't know where this comes from and what I should do about it besides inhaling my sons salbutamol.
Derek, Steve, and Duncan, if you guys keep it up I'll be out of a gig! Very nice responses fellas, pretty much exactly what we've all come to expect chez Crossfit. Good on all of you.
Dale, welcome aboard. Fasten your seatbelt.
25:47 as Rx'd
C'mon Bob. Mikko still kicks some serious ass. It's obvious that his cyborg computer chip was malfunctioning, that's all! :p
All humor aside, Mikko is still an incredible athlete in my book and an even more incredible person.
30:55, using a treadmill. Lost some time starting the treadmill up each time.
Maybe you should go to your doctor and do a provocation test either by running on a thread mill or inhale a bronchoconstrictor. If it proves you've got asthma you should start taking steroid inhalations. That's the primary step in treating asthma.
Great WOD. 31:25. Tough but fun.
All else as rxd
Not a 1ft jump
6rds with 10 burpees per rd
Jump and clap
6 rounds with 15 burpees per round
Rx'd - 47:09
Dang. Hot and humid on the track today, and this is not my stength either. :) at least I finished....
28:03 as rx'd
25:20 as rx'd
Completed after doing Isabel.
Scaled 4 rounds 15 burpees.
Will take the 400's a bit faster next time. Burpees killed.
Really good and hard workout
As rx'd 29:55
the more I see of Kristin Clever killing the wods and in interviews the cooler she gets. My only question is her hair. Is she a cop or a marine? Or does she just wear it high and tight cuz it looks bad ass?
Run 400 m
27:52 rx (slightly hilly run route)
28:59, beat Josh Everett's time, one of my biggest Crossfit heroes!! Feels great, thanks Josh for the inspiration over the past two years!!
Last time I scaled to regular burpees.
Also squat clean and jerk 1RM, 205 lbs, PR by 5 lbs
2010-07-31: 24:23. Reg burpees. Rnds@3:23,3:52,4:02,4:12,4:33,4:22.
2009-09-06: Not up for burpees. TM run 11,11.5,12,12,12(.37),12(.37)5X5 bp
Day 2 post op
Just a rotator cuff debridement, damage yes but no tears found
scaled to 15 burpees per round. not feeling it today, and the bed of fire ants i laid down in did not help my cause:
31:40 Rx'd, bar @ 94".
400's on X-country loop behind barn.
A beautiful day in upstate NY...
29:06 as rx'd to 12" above my reach
Made up Roy yesterday so my time wasn't what I expected it to be. Punished myself afterwards by doing OHS 15x65, 15x95, 15x115.
Last time 25:04
25 Burpees 2:06/2:24/2:16/2:24/2:22/2:06
This time 29:06
25 burpees 2:18/2:55/3:06/3:05/3:09/2:27
Skill=Ring Dips, Ring L-Sits, and Pistol Progressions
Strength= Back Squat 5x5 at 115kg (failed on 3rd rep last set)
WOD (scaled to old Pack)
4 rds for time of:
15 Burpees (touch the ceiling at 8')
Moving up to Big Dawg and Porch in August! Can't wait. After 2 years I can finally start doing full WODs!
Finally!!! A wheelhouse workout...and I still can't beat Graham!! He must be really fit, like the fittest in the world.
22:14 as Rx'd.
34:50 rx'd. Great WODDDD. Really felt the Afghanilicious altitude on this one. Love that point b/w sets of burpees where you feel like you might pass out... but don't.
Will TITAN do this WOD today despite doing a PT test this morning? THAT is the question.
New to crossfit. If I can't do 25 burpees in one set should i do a set to failure each time or do multiple sets until i get to 25?
25:10 rx'd Kristin
As Rx'd (but had to use a treadmill)
Ran outside at work and did burpees at back door.
subbed regular burpees
WOD as Rx'd:
37:25 (treadmill for runs)
Really good WOD. Burpees are awesome & terrible at the same time. Got some funny looks from other people at the gym (non-crossfit gym), but after the first few rounds they all returned to reading their magazines, doing their crunches or delt-raises on the isolation machine, etc... haha
have a good day everyone!
This was my kind of work out
Just started cross fit this past month.
1st 3 rounds w/15 Burpees
next 3 rounds w/20 Burpees
all 6 rounds 400m on treadmill
Newbie to CF
1st 3 rnds 15 burpees
next 3 rnds 20 burpees
all 400m rounds on treadmill
#21 warm up on the tread a bit, then stand on the sides and put up the speed...hop on and run...hop off and keep it running...not as good as outside but at least you dont loose the speed...
As rx'd 29:85
20 mins was burpes
Also got funny looks at the gym.
FOOD Network.....no worries....that was painful to watch except for Heather....could have been done in half the time..for two elite CrossFitters you would think they want to get more work done faster...isn't that the goal. A seperate food link with recipes would be a great addition to the site though.
Burpees are a love hate relationship. They're great for me, but they kill me!
As rx'd 40:01. Picked wrong time of day noon 98 degees on asphalt track brutal. M/53/200
Could someone please explain/link me to the new 'hands-off' way we should be doing pushups now?
3 rnds 25lbs vest
3 rnds no vest
Traditionally you do not move on to the 400m until you finish the 25 burpees.. if you're new to them, you can just sub 15 burpees for 3 rounds and 25 for the rest, or whatever
19:47, could only muster 4 rounds in this miserable heat and humidity in AZ, plus tired from work last night.
jump/full ext...no bar, did on river valley trail with 1/4 mile markings...
I wanted to hit the 24 minute ball park but missed by a few seconds. the middle rounds were the hardest one. If you go all out, you will end up spent, if you go at a constant pace you will have a better time.
Have a nice one everybody.
i can definitely complete the workout w getting to 25 before the 400 each time so i'll do it as written. appreciate it.
After coming up with every reason to not do Crossfit, I am finally sucking it up and embracing it.
I have sat and watched crossfit for years and thought these guys are crazy, and I could never do that. I also thought to myself those guys can Clean & Jerk 225lb....I can't do that. Those guys can knock out 25-30 pull ups....I can't do that kipping, jumping, or with an F'ing band, and I can definately not run 400m,800m, or 1200m then do pull ups, then swing a KB then do a max weight over head.
All of these things have exposed my many weaknesses and I can no longer say Crossfit is crazy and this place is a cult. I am drinking the Kool-Aid and it taste good.
I suggest not doing this in mid-afternoon in 90 degree weather on a hot black track. haha. At least, not again.
As RX'ed = 32:30
Was feeling pretty good about that time, until I got on here and saw everyone else's times. lol.
Got through 5 rounds...threw up. I've decided that you guys are crazy...and I love it!
Prop Dave Phaup. This is going to change your life man. Welcome to the family
W/U: ROM exercises, 20x.
As Rx: 25:04.
C/D: light walking, 1k.
New PR by 1:39. Runs on outside road course (76F, 48% humidity); burpees on grass, touching tree branch overhead. Got to do this one with my wife who scaled it to 6 rnds of 200m runs and 15 burpees in 24:08. It's always more fun when I get to workout with her.
Swedish Newbie on CF
34.53 Finally it stopped raining.Seriously tired doing the two final rounds of burpees.
50% 3 rds
With Vibram Five Fingers @ Aptos High. Off to a Saturday bike ride.
27/M/5'8" (on a good day), 159 lbs
As Rx: 19:17
First go at this one. Set out to run 400's in 90-100, and take 90 to do the burpees. This is what my set break down looked like.
This was intense. Followed it up (once i laid down for a bit) with some slow...barefoot striders down the field.
As Rx: 22.24
ran 2.75 miles in 20:07, then
150 burpees 20:12
As Rx'd: 30:59
102 degrees F, 105 Heat index may have had an affect on the time.
WOD on outdoor track in 19'11''
new to CF
31:56 as Rx
Burpees were pretty sloppy and need improvement.
treadmill speed varied between 7-8
As Rx'd w/ a treadmill
approx. 30 minutes
18:47 Last night, dirt trail using 200 meters
26:30 Today as RX'd with treadmill.
As Rx'd w/ a treadmill
50 burpees on last round
27:32 - subbed regular burpees
22:57 as rxd omgosh crazy wod thank you sir may I have another lol
M/23/170#/6' As Rx'd except for the 1ft. above-head bar, just did normal burpees. Time- 2942.
New to CF
As rxd 23:13
Subbed 20 jumping burpees/rd 27:16
As pointed out by workout partner, did not jump to 1 foot target. Not as rx'd. The football goal was just too high.
last time: 26:33
Treadmill- at 10 for all rounds
Burpees- improving, just kept on going.
35 yom 210 bwt
team wod of 3 people
1st person 60m bear crawl (water balloons thrown by other teams if hit 5 burpee penalty added on at end)
2nd person 400 m run
3rd 30 bleacher jumps
as a team carry bar @ 135lbs to 100m mark
10 sdhp per person
as a team carry bar to 200m mark
20 power cleans per person
as team carry bar to 300m mark
30 deadlifts per person
as a team carry bar back to start
40 water fall team burpees (each person does a burpee in a row..i.e 40 per person)
time of 17:47 (did 65 water fall burpees because of water balloon penalties)
4 hours later
25 burpees (regular, no bar to jump to on track)
Totally unrelated to the WoD:
I just did my first unassisted muscle-up. Just felt like i needed to share. Good Day.
500m rows for 400m runs
18" box jump burpees (or what ever you call a burpee where you land on top of a box).
As Rx'd: 29:41
And for the first WOD ever, my wife did it in 31:38! She liked it...
As Rx'ed: 19:32
Rd 1: 1:44; 1:20
Rd 2: 1:45; 1:25
Rd 3: 1:44; 1:32
Rd 4: 1:45; 1:33
Rd 5: 1:49; 1:36
Yesterday: CFE tabata swim and run at 12 degrees incline 6:49/mi. pace
Today: Kept run pace at sub 7 min mile to recover from burpees. Seemed easy compared to Tabata yesterday. Finished off with 225 lb full squats for reps and stiff legged DL's. People at gym told me I shouldn't be doing this workout as they got tired just watching me...hehe
F/31/5'4"/154 Air Force
Been doing modified Crossfit workouts for a while. Tried this one today. as rx'd aside from doing clapping burpies instead and running on a treadmill. 46:26, hope to do better next time. Love these workouts!
Total time: 38 min
6 rounds of:
130 in place running jumps
Had to substitute running with something else since it always throws my back out.
In place running = jumping on a trampoline and alternate lifting one leg and then the other up so my thigh was at least 90 degrees from waist.
Burpee form was strong for the first four sets, fell apart for the last two. And my 4 year old interrupted his nap and this workout with a potty break.
I probably could have done more, but did start to feel noticeably nauseous on the last round.
you did this in 25:04
however this isnt correct since you didnt jump to the bar. do it right next time and dont care about time
oops forgot to post Rd 6 time:
Rd 6: 1:45; 1:32
Still prescribed time: 19:32
26.04: 4 Rounds only
US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
That James is such a cutie and a SUPER nice guy to boot! HQ is lucky to have him!
31 minutes, scaled down to 10 burpees/set and there was some walking in there too. Did all six sets though :)
7 rounds, 15 burpees: 18:01
M/64/199-6 rounds for time of:
Run 400 meters up/down hill cross country
Legs dead, arms tired and lungs...ah, the lungs!
It feels so good to be finished!
cfwu(no pullups or be, pushups instead of dips) ,400m run
as Rx'd 27'31
touched top of soccer goal each burpee. 25-30 yards each way from burpees to track.
35:10 Run to 5th floor twice 25 burpees 6 rounds
Could only do 4 rounds - ran out of energy and time.
Bad thunderstorm outside so sub'd in 500m row: 24.40
As RX'd: 19:45
Did burpees next to a 12" box to ensure I met the jumping requirement.
shocked to see so many around graham's time and most better than everett, who is still a stud. did good for 4 rounds-5 min pace per rd, then crashed on the runs. all burpees split.
34:30, 4 rds at 26 min.
great job everyone under 29...
Did at high school track. Touched football upright on each burpee, about 12" of reach give or take an inch.
Very hot and humid conditions.
33:19 2 rounds with 15# vest, then dropped it after that. I thought I was gonna have a good time then I realized I had 3 more rounds not 2.
jumped over abmat for burpees instead of 1' above reach
after 4 months away from crossfit - ugh!
Yesterday (rest day) swimming 25 minutes.
32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
As rx’d: 29:24
Foam roll after
Compared to 090906: 31:29
Also squat clean and jerk 1RM, 205 lbs, PR by 5 lbs
didn't have a height marker... so as rx'dish
Ran for the first time with my 5 finger clasics, it felt really good. 400 meters was ran on Mountain Vista High school track, what a great view!
6rnds of 400m run/ 25xburpees
done outside, no 1' target. tried to do a good jump each burpee. approx 450m runs
20-30 min rest then Isabel:
very very sweaty and hot
As rx'd on outdoor track
felt great tonight. 400 time getting so much better. my goal was to finish in under 26...whoot whoot.
No measure of jump height, estimate around half of the burpees were as rx'd:
Otherwise as rx'd
29:27 Didn't even want to start - killer workout!
as RX'd 21:50
Ran the 400m on a grass field barefoot (felt amazing in the heat) and did burpees under a soccer goal post.
This was one of my first Crossfit WODs last September and it took me 40+ minutes, so it's always good to see improvement.
4 rounds for time of
Run 400 meters
tt = 28:58
28:59 (last time 37:40) big PR
6 rounds, I didn't have anything to jump to so just jumped as high as i could each burpee.
Only did 4 rounds (interrupted by two calls) 25:26
Subbed running with rowing due to knee.
As Rx'd: 50:15
Will do better next time.
CFWU x 3
about 30 min for 4 rds, so did the other 2, as rx'd for remedial training in 47...sucky but finished and always do bad after i work 17 hours...
28:15 jump/clap burpees. run faster 400 next time.
Done at the beach on Cape Cod, noonish.
Fought Pukie throughout.
20:56 subbed hand release pushups they need work
26:11 rx'd first time
Sub'd 500m rows for runs - 33:15
only 4 rds complete
Was planning on going the distance, but heat was too much
Ran 400s on treadmill at 10mph / 90 second pace. Broke burpees into 10-10-5 for the 1st 3 rounds then 15-10 for last 3 rounds (not typo).
had to bail after 4 rounds - 19:19
sub'd normal 2 inch jumps
Subbed 4 rnds of 400 meter runs and 15 burpees
24:13 (6 Rds: 400M/25 Push up)
090906 - 19:48 (6 Rds: 400M/25 Push ups)
CF Bday 7/27/10
Really hot in FL today at 12:00, scaled to 3 rnds instead of 6 with some wlk and runs mixed in on the 400m. Total time 25:19...got a lot more work to do.
done on sunday 8/1
1st time doing this WOD. Had to pick 99 degree day to do - not smart.
Sub'ed 3 rounds
Ran approx 1/4 miles by house
Total time = 27:17.44
m 30 5'11 175
as rx'ed 23:50
as rx'd but no overhead bar to touch no way I jumped a foot each burpee
26:28 but not jumping to touch bar on burpees.
19 5' 10"
This was my first WOD since I started a bit over a week ago. I could barely walk away from the track I loved it.
Jumped to target 15 inches above reach
Did this about 10 min after clean squat thruster/pullup WOD.
24:09 as rx'd
Did this after a killer bench press workout. The burpees killed!
Jen: 25:40 (lateral burpee over and dumbbell that was laying down)
Chris: 26:59 (lateral burpee over a dumbbell that was standing up)
Harold: 27:51 (lateral burpee over a dumbbell that was standing up)
as rx'd 27.36
One foot jump was brutal!
Rose M/39/5'10"/171 25:10
Smith M/40/6'1"/260 39:08
No overhead bar.
Strength: 5X3 Power Squat Clean @ 185#
Skill: 10 muscle ups
WOD: as rx'd 31:02, heat was the worst part(outside in the midday sun)
as rx'd 29:54
as rx'd 19:20
Rd 1: 2:32
Rd 2: 2:45
Rd 3: 3:10
Rd 4: 3:47
Rd 5: 3:29
Rd 5: 3:34
will try to do more on here as i can fit in
well done Unit my boy
As Rx'd 26:40
as rx'd 25:11
CFWU x 3
WOD: 6 Rounds For Time, Scaled:
1. 400m Run
2. 15 x Burpees
As Rx at the PAC, 440m
been doing CrossFit for 5 months now and it is completely changing my body and overall health.
as rx'd - 25:50
23 / M / 5'9" / 137lbs
Ugh, that was so brutal.
no bar to jump to, so we jumped as high as we could. towards the end sometimes that was only an inch or two
As rx'd after Isabel with run on treadmill.
Been working on shoulder flexibility in the warm up and finally managed a few OHS with an oly bar afterwards.
did puppy workout. 4 rounds for time:
I am about 75% sure I did 7 rounds because I wasnt 100% sure if I was on my 4th or 5th round. I bit the bullet and went with round 4, that way I couldnt cheat myself. I hate it when that happens, so its time to think of a way to keep track of my rounds, a stupid proof method.
Ryan: 23:50 RX
Ashley: 28:04 15 burpees per rd
just didn't have it today. I wasn't sure I was going to finish all the burpees! it was really hot 98 and 80% humidity.
Head to 7 foot ceiling...thank god it was displaceable 32:43.1
as rx'd 29:00, treadmill for the running. Yeah those burpees are an ass kicker, especially after doing a squat workout yesterday.
Just came back to the humidity after spending a few months at 6000 ft. Humidity wins...
09/16/09 - 30:27
today - 29:40
next time up it to 15 or more
As Rx'd, 37:30. Great workout.
5 rounds 29.30
I pussed out and only did 4 rds
Ran the 5k the other day in my 5 Fingers and have sore legs/calves.
The layoff of 12 days is hell on an old man!
31/m/71"/175#/My House: Killeen, TX
28:28 as Rx'd outdoors. Temp: 102F/39C
(Last time: 27:39 indoor gym in Iraq w/treadmill runs)
20 seconds off of my pr. But my body was beat from a weekend at the lake skiing all day 2 days. and hotter than heck. so i'm happy with it!
Shane in 23:00
scaled burpees to sets of 15
as rx'd: 24:05
As rx'd 20:50. Very rough workout especially in this texas heat.
I modified and it still killed me.
Did 5 Rounds of Run 400 Meters and 25 Burpees.
24:08 loved this one, demanding but great feeling when completed!!
I was on vacation, so I did some fun subbing. went from the beach swam out and around a raft and did 25 burpees on the beach. After each burpee I jumped over an intertube. I did half running/half swimming in the water.
As rx'd: 38:10. Time fell off the table after the 4th rd...stamina apparently an issue.
jump and clap burpees, some of them were not a foot jump! sorry!
no bar to touch, so jumps were estimated for each burpee
24:25 with regular burpee standard. Really enjoyed this one
18:38 4 rounds regular Burpees.
only had one treadmill for three people so we added 25 sit ups per round. i know we could have done it all outside, but it was 108 dergrees...a little too hot.
SR: 48:49 did push ups instead of burpees
as rx'd - 21:20
(though the jumps prob weren't quite 12")
misread and only did 5rnds
CFWU x 3
As Rx'd except for the jumping, confident that I did clear the ground on all of them.....
Brutal as usual
Burpees after first set as 10+10+5s
Nothing left in the tank
Rx'd: 20:15(PR by 4 minutes) exactly! haha
rx'd no step to jump for burpee, touch bottom
As rx'd: 18:35. Miserable WOD. I still feel terrible and its been over an hour and a half.
25 burpees (1' target)
Almost Rx'd (no bar to measure reach)
Had to run back & forth between burpees & treadmill
35 yom 195 lbs.
At the pd 36:34. Used pullup bar for height which I didn't do the last time I did this workout. Sucked.
34 year old male 198 lbs.
As rx'd 36:06 at Adams tra
Very Very Hot. Not feeling well. Stopped after 4 rounds. 22:59
23'09"proud of myself this time!
TIME - 34:27 (29:27 is PR)
sub 20 burpees 6inch reach
brutal after 3 days of doing nothing resulting from a hard hit by the party train thursday night.
CFWU-2. Complete 1st round. Just Sampson & squats 2nd. Jog 400m to WU.
Time not too bad. Runs probably little quicker compared to last time. Tried to use hips more as some runners did at Games. Burpees not as broken as last time. Just need to shorten rest between breaks in burpees. Need to set up bar to jump to next time.
4 rounds @ 27 mins.
run 1/4 mile (indoor track)
subbed at a soccer field as 6 rounds of...
4x100ish shuttle sprints (no rest, goal to goal, for last 3 rounds I use the term 'sprint' loosely)
25 burpees, fingers to top of goal post (probably a little more than 1ft for my height :) )
run 1/4 mile (treadmill)
6 rounds for time of:
Run 400 meters
Compare to 090906
32:53 (in my new V5F Bikilas, Yeah!)
.25 mile run
25 burpee (5)(4)(3)(3)(2)(3)
two hand touch to soccer goal post
.25 mile run distance estimated
24:33 08/11/2010 (soccer field)
24:13 09/06/2009 (400m track)
First timer to crossfit "this hurt" finished with a 180 heart rate ave 170 time 19:41
first crossfit workout jump clap burpees 19:41 hard wod!
10 burpees instead of 25
As rx'd, 22.42
before, H/B,B/S 5-5-5-5-5 all @ 117.5kg,
D/L 5-5-5-5-5,all @ 140kg
I did the burpees on an uneven surface (a crooked sidewalk). After three rounds I switched directions to make it even on my arms. Big mistake. My balance was thrown off, I got dizzy, and I had to sit down to prevent vomiting. Took over 30 minutes (including my break).
150 burpees for time
4 rnds 34 min
25 burpees small jump due to low ceiling
run 1/4 mile on trdmill
3 rounds, about 14 minutes
hungover in California
accidentaly knocked the exact time off stopwatch.
2x 400m, 25 burpees
2x 400m, 20 burpees
2x 400m, 15 burpees
26:30 as rx'd
Cashout: max hang wide grip/narrow grip/palms in palms out plus 25 45# good mornings
As rx'd. Jumped to high pullup bar attached to ceiling of garage for each burpee.
400m t/m run @ 3%, 13-15kph (2nd wod)
prev 30:00 (approx)
2x 400m, 25 burpees
2x 400m, 20 burpees
2x 400m, 15 burpees
April 18, 2012 in Korea
4 rounds in 25:45.
My legs and arms are heavy from the 21,18,15,12,9,6 WOD
Really enjoyed this WOD, 18.47
Just waiting for "KC rybeck" to smash my time!
Come on, I know your up for it!!!