Bent over rows!

Interesting to see a movement more associated with assistance work in a metcon. I love rows, and they help me out quite a bit with my other lifts.

Bent over rows?! I hadn't seen that one yet here at CF

Gonna be brutal!

Should be a good one to get the heart going! Definitely excited.

that dog is cool

YEAH BURPEES!!!!!

Josh Everett is the reason I started doing crossfit. Nice to see Josh still has great times!

"Agility: Forging Elite Canines"
Love to see the overlap of these communities! Btw, this stuff is harder than it looks to master, for handlers and dogs. Great pic!

What an awesome Aussie.

bent over rows?? isnt that a bodybuilders move??
wow i never thought i'd see the day!
better think twice before dissing bodybuilding and figure sculpting, maybe they had something right all along

OK..YEAH! BENT OVER ROWS. IT'S ABOUT TIME, (for the main site). Wait, we have been doing them in our WOD'S since our doors opened a year and a half ago at CrossFit St. Augustine!!! Nothing new, all part of strength training and it's functional. BTW - Great dog!

At least 2 people are joining me for their first WOD tomorrow. Nothing like a 5 rounder with burpees to welcome someone to the program!

running and burpees in the same workout is just cruel...

Nothing wrong with BOR's at all. Nice to have a change of movement with retraction/protraction of the scapula instead of just downward/upward rotation. We consistently sub inverted rows for pull ups so I don't see this as a big difference movement wise.

classic what are you talking about....what exactly is your definition of a bodybuilding move that makes you think bent over rows are one.

What about pressing, bench press, pullups, squats, and many more....are they not "bodybuildin" moves?

Definitely gonna have to scale this one :(

Wow, first bent over row day I have ever seen! Lets hope it doesn't cause me to relapse and return to my powerlifting roots, I think the 400s will prevent that...ha!

I love Coach B!

My dog is a WAY better athlete than I am ((sigh))

love the James Madison quotation. Very true

bodybuilding move??? you gain stronger and bigger shoulders and arms doing press, push press, chest to bar pull-ups.....it looks like some crossfiters forgot when they do inverted ring rows....let's hit the WOD and talk after it

Big hugs and bad english for all

YEA BURPEE!

Terrible burpees once again. I love it when the gyms make them do them right and have them jump up and touch something higher (usually a piece of rope hanging from a bar so it is adusted for height). Great time but it has an * by it.

was there a point to the ya burpee's video, other then the editors talent of way over doing fake film fx?

I guess I'm just used to learning something when coach B is on :)

Love the Bent Over Row coments!
Basically the same ROM as a strict pull-up + Isometric trunk stabilization. Small load but, everything seems heavier after burpees.

Kent - I got some new ideas on how to manage my strength and conditioning class and my wrestlers. Sometimes the educational value isn't the obvious 'how to move large loads long distances'-type of thing, but rather in how some people manage the classes/seminars they teach.

Great quote from James Madison. Too bad it continues to happen more and more. Vigilance is key.

Embrace the SUCK!

and by the way... here's hoping that dumbell and barbell rowing appears more often in CrossFit. I know the move doesn't generate as much power -and is not as functional- as a deadlift, clean, or pull-up, but it brings a stress to the back and midline that is definitely different from those movements.

What do you people think? My opinion is it should be treated sort of how we treat the bench press. The bench doesn't come up as much as overhead presses, push-ups, muscle-ups, and dips but it is a good chest/shoulder movement and does show up sporadically. I think similarly about bent-over rows as compared to pull-ups, deadlifts, and cleans

I like Mike Burgener, but I was not impressed with his CF Olympic lifting cert. class. There were too many people in attendance at my cert. To really Learn anything. A few of those that were helping him teach seemed green (new) to teaching, and Mike seemed to think he was doing "us" a favor by letting us go home early on Sunday. We paid for two full days if Oly lifting instruction, and spent 1.5 playing with PVC.

The CrossFit Olympic certification was not what I expected. Not worth the investment IMHO.

I've only been doing crossfit for a week and I already count down the seconds til the next days WOD is posted. And then I anxiously await Bingo's awesomeness! Does this make me an addict? If only I could be as addicted to eating right... I'd be set! :)

Today I did the WOD from few days back

AMRAP 15 min with 20pd vest

250m row---no rower sub 45pd SDHP
25 Pushups

6 Rounds

#27 Jeff:
Would you care elaborate on why the Oly cert did not meet your expectations? A little more information might help the organizers with future certs and might actually give someone onto fence as to go or not just a bit more info.

Anyone know the name of the artist and song on Brandon Pastorek's video?

Here's the problem with bent over rows as I see it: isolating the trunk (as much as possible) as I believe is the proper form versus a slight drive with the legs and hips, extending the back to generate more power; kind of like what we saw Austin doing in his last round. Much like a strict pull up vs. kipping, it seems there is no wrong answer, just different technique (plus a break down in form that typically comes with fatigue).

The point I'm thinking of is functionality. What is more functional in producing efficient movement analogous to everyday, natural living? Super strict (in which case I would recommend putting your forehead on an elevated bench to isolate hip/leg drive that translates into trunk movement) or some hip drive. Bent over rows are not the first thing that comes to mind in terms of functionality, but I will reserve such conclusions until after the WOD.

So what do you think are the benefits to BORs? Are they meant to work in conjunction with the other two movements? What other movements might benefit from BORs? Finally, is there anything better out there then a BOR to produce similar results?

I guess you have to break the movement down to understand what we're after here and go from there.

Anyone know the dbl under equivalent of 400 M run?

Maleolo working out on a globo gym doing dumbbell rows and running on a treadmill ???????

#32, tony - for DU's I would go in the range of 125 - 150 for a 400M equivalent.

#33, fab - I thought the same thing. Seems very un-CrossFit to do this WOD via Treadmill. I say that because that goes against what CF stands for and preaches against as well as the fact that I know, for me, my time would be far superior if I used a treadmill vs. running outside. I'm considerably faster on the treadmill and I attribute that to the propelling that the treadmill provides as an aid.

Why doesn't Lance and Jeremy have links to their profiles? They are past Crossfit games qualifiers and Jeremy has been in the top 16 3 times at the games now. Carey Kepler is the same way.

Bryan,

We paid for two full days of training and only got 1.5. Some of the instructors were very green and though they may be good Oly litters they were not good teachers. We spent a good amount of time playing with PVC, doing Burpees, and what not, but due to the class size, we spent very little team learning how to teach Oly lifting, or even learning Oly lifting ourselves. I learned more about Oly lifting from M. Ripatoe's basic barbel cert.

#34z #33

I'd say that this goes with what CF has been saying about trying to do workouts whenever and wherever you can. I know that I've done Michael on a treadmill before. My time would have been better if I could have actually run outside, since it took so long to get the treadmill up to the speed that I needed. A long time ago, Dave Castro said in a video that it's not about the specific methods in the end, but that people get off the couch and get moving. Would we rather see people running outside and doing pull ups? Yup. Would it be better than nothing for them to use an elliptical trainer and a lat pull down machine? Yup. Better to move some than to move none.

And, as I said before, I like rows. They help a lot as an assistance exercise, and it definitely helps with functional strength in wrestling and moving things.

What's the verdict on "cheating" the bent-over row, especially in the metcon setting?

I think the Pendlay row could be a good alternative for the equipment limited. See here:

http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

#34

Sometimes you gotta use what's available. Beats sitting on your ass doing nothing. I'd gladly trade a treadmill over that any day of the week.

Yeah Burpee video was the most uninformative video I've seen so far. The DUBS and water ballon video was awesome compared to that.

Not so keen on the Oly Cert anymore, that seemed pointless.

This is an excellent WOD which continues to lean forward the progression of CrossFit - Constantly Varying!!! We did Bent Over Barbell Rows last week in the middle of a WOD and it was 5x5. In my regular Globo Gym days I would struggle with 225 for 5 reps. Not having done anything of the such since last July, my last 5 reps were at 315. The only reason I stopped going up was because I had other movements to complete, such as 50 70# KBS. It was a blast. Now thats what I call some serious Endocrine Response!!!

# 27 you should explore the USA Weightlifting Level One Coaches Cert to broaden your experience. I am in the process of completing both myself this and next month. Additionally, if you felt that you weren't getting what you expected, next time speak up to the coaches, you are a paying customer.

I'm not criticizing cf but it doesn't sound coherent when you are told one thing in the cert and then cuz they got some money from sponsors is ok now to do that, and i quote from my cert 1 2 years ago the coaches saying "those guys in a globo gym doing lat raises, dbll rows and running on treadmills..." and telling us not to waste money in supplements cuz paleo-zone was the key to improve performance, things change but truthful to what they stand for not to accommodate to fads and trends, love cf just don't understand.....

400m run on Treadmill
20 burpees
15 Barbell Bent over row, 95 pounds

21:19

Jeff, I was at that Oly cert...I have to disagree. There was A LOT of one on one and not only Coach B but Coach Takano and the Bergner kids all went out of their way to make corrections, and be available for questions. Lunch time they worked with me one on one. I guess you get out of it what you put in....I went wanting to learn, and become a better lifter and got just that. I'd recommend it and think it's well worth the $. Sometimes you have to go after what you want and not wait for it to come to you.

Oh goodie another 5 round BOD (Beatdown of the Day).

Nice spelling on the "olypic" lifting video. going to have lots of editors looking at it now.

Awesome James Madison quote. It's so obvious that it's blinding for a lot of people. Fitness and politics in one site, what else do I need the internet for!

#12- Erin CFNC, great comment. I was wondering about the db rows and after reading your comment I felt dumb. They are a lot like inverted ring rows which I sub for my athletes all the time. Makes me realize that we all could learn a lot more if we used this to ask questions (as we do on our box's comment blog) and keep our ears open and our mouths shut. Thank you for the comment!

jeff, thank you for your comments. honestly the constructive comments hopefully make us better. where was the cert you attended? when? i appreciate you help. thanks. coach b

If you didn't come out of the Oly Cert a better coach, then you either (A) didn't take the participation & practical application breakouts seriously, (2) didn't have coaching in mind at all when you signed up, or (D) thought you were going to be able to lift 250+ just because you took a 2 day cert (I honestly was hoping that would happen)

However, like most things, if you keep your ears and mind open you may be pleasantly surprised. I can honestly say, and I'm sure our box's athletes would agree, our weights have went up, frustrations have went down, and the fun meter has been pegged!

Thanks Coach B, Coach T (great newsletters btw), Casey, and Sage.

#31: and all those which think Oly Cert wasn't good enough. At my opinion we had a chance to lern from the former US olympic coach, and this is not worth your money!!?? Second, I am sure you guys haven't done your homerwork. After my Oly cert I spent 4-6 weeks just playing with PVC. And what happend: MY OLY LIFTS GOT BETTER, STRONGER, FASTER!!
So, do your Burgener warm up every single day, but think about what you are doing and WHY/WHAT BENEFIT and I'm sure that you'll change your minde about the cert.
There is just one Coach B - yeay burpees

need a sub for bent over row, not going to have any dumbells over 25lb which is too light.

need a sub for bent over row, im only going to have 25lb dumbells, should i just increase the reps, or is there another movement i can do that would be just as good.

5 RDS
400 meter run
20 burpees
15 Barbell Bent over row, 95 pounds
28:14

five rounds of

400 m run on treadmill
20 burpees
15 bentover dumbell row @ 22kg (=just short of 50#)

20:08

Great wod

Today was killer. As Rx'd, 30:30, with a round of dry-heaves in the middle to round things out. The burpees felt slow--is there a way to do these better/faster?

24:40 rx
42 deg F and rainy.
Nice WOD.

32:04
5 rounds
1/4 mile run
10 Burpees
25 50# Dumbbell bent over rows

m/45/185

26:45

Coach Burgener is a classic! The video YEAH BURPEES is perfect. For those that think otherwise, bummer. It's a promo video if anything, and a clue that everyone needs to raise the level of energy that we put into our instruction as coaches and performance as athletes. Whether it's game on or just practice - Coach is there to get you charged....and Burgener does it everytime! Starting to think that the comments on this site are only for bitching whiners...consider yourselves lucky that we get to do this stuff everyday. And just do the bent over row - it's a new domain - try it.
God bless the CrossFit nation....and the may the whiners gain the ability to try new things....after all, isn't that why we're all here?

20:34

19:51

14:25- airedyne sub for runs, burpees with planke pu, strict rows

YEAHHHHH BURPEES! WE LOVE YOU COACH B.
CROSS GYM CREW

Real Cardio Blast. Love the Burpees with the Run.
Used a 95lbs Barbell for the rows. 16:08 Thanks Coach

M/28/5'7"/74.6kg

Scaled to "Pack"
5 rds for time of:
400m
15 Burpees
10 DB rows (13kg ea)

Time: 23:16

42/m/176cm/74kg

Five rounds for time of:
Row 500 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 48 pounds each

23:44

Obviously the rowing didn't go well with the bent over rows, but I knew that before. However I still have no treadmill and no way to bring weights outdoors.

Bent over rows probably not very pretty (rounded lower back).

Hey Tony Budding, I love the variety part of CrossFit so much, keep it coming!

I find it hard to believe that for so many years I did mostly the same exercises and rep/set/rest patterns three times a week, not to mention the boring LSD running (complete with polar heart rate monitor and "own zone"), never learning something new. Just when I was bored enough from the ever same daily workout grind without any real progress to quit my membership at the globo gym, I stumbled upon CrossFit in 2006 and have become addicted soon.

21:42 w/ 45's (don't have 50's)

M 31y/o 6'3"/200#
As Rx'd : 20:01

23:10
Treadmill run (balls)
165 HR -0min
130 HR - 3min
21% recovery

Bent over rows?

Are we doing preacher curls next?

32:15

Treadmill runs @ 2.0 incline.

7/7/6 Burpee splits.

Had to stop 2/3 of the way through 4th run and rest for 20-30 seconds.

re: oly certs

I attended a different cert than the on that Tim and Jeff did, and my experience jives more with Rebecca (#50). There were about 30 people at my cert, with three coaches. We received plenty of individual attention, and we stayed late on Sunday because people were enthusiastic and asked questions of the cert staff. If none of us had engaged our trainers and asked for help, I am sure we could have gone home early, also, and I would have been a lot less sore from the death by PVC. And yeah, all that PVC work improved my lifts. Like other people have mentioned, you get out what you put in.

I greatly enjoyed my Oly cert. I want to do it again!

18:32 (52 lbs)

#40,
I disagree with you completely that running on a treadmill is easier and faster than running outside/on a track. My box is in NYC and running on the street just isn't feasible, so the majority of my runs are on treadmills, which I completely loathe. I have heavy legs and lifting them up on a treadmill for the track to move under them is much harder for me than running on the street where I feel I get a lot more push forward with each stride. Also, there is the time it takes to get to the treadmill, get it going from 0 MPH to running speed (9-11 MPH), which can take 15-20 seconds. Take into account the stale sweaty gym air I'm breathing, the boredom of running in place, and the mechanical issues of running on a treadmill (anyone who has run above 10mph on a treadmill knows that it's just not safe) and I think the treadmill is worse than running outside and definitely adds a few minutes to my WOD times. I think finding a way to workout dispite what is available to you is more in line with what crossfit stands for than running on the treadmill is against it.

*excuse me, correction!
18:31 (52 lbs)
(400 m rows) def. would've ran instead! hams and quads are DEAD. burpees-10 then 5 breaths EVERY round. SHAKE OUT THOSE LEGS!

Comment #64 is the best I have ever seen on Crossfit. JD tore it up! If you skipped it, you better go back and read it.

I have been Crossfitting since May 25th,2010. I thought it was odd at first to see Bent Over Rows in the workout, but after doing the workout this morning I see benefit in it.

My assessment:

Very hard on the lungs for me by Round 3 after the 400 meters. The runs became increasingly harder to get going after doing bent over rows, I think being in the stable position engaging and tightening the hammy's was ingenious to do before runs. I felt like it took me 150 meters to even loosen up again. This was a great WOD and I don't care if we do a playground moves like Hopscotch or frog leaps if it has purpose and messes with the way my body reacts to other functional movements.

Great job Tony Budding, I love to hear your mind behind the madness, am excited for the reveiw coming up after this cycle.

27:16 on treadmill, 3olbs for rows. Brutal!

F/35/5'0"/110lbs

21:40 as Rx'd

m/33/5'9"/180

as rx'd 33:47

M/30/174/5'10"

as rx'd

run on treadmill

22:34

First timer here. I modified the workout to better suit my physical abilities. Instead of 20 Burpees, I only did 10. And I used 30lb dumbbells for the bent-over rows. I also didn't have a timer/stopwatch.

Total time: ~22:00

21:34

Sorry. I'm a little late this morning. You know, up all night wringing my hands over upright rows and all.

Not.

Say it with me. Constantly varied. Do you travel at all? Stuck in a gym without bumpers or even a PU bar? Here's a CF WOD, fully equipped with CF intensity, tailor-made for that kind of environment. "Cinco de Mayo" is another one.

5 rounds for time. 5 RFT. Lots of volume for you newcomers. Heck, lots of volume PERIOD. You can scale by either decreasing rounds done or reps done/exercise. My suggestion is to scale the number of rounds for this one, maybe do 2 or 3 instead of 5. Give youself a 20:00 time limit on this one and work hard for that amount of time.

Run 400M. I live in Cleveland. Right now, outside my office window it is 30 degrees with freezing rain. Sorry...I'm gonna do this indoors. Don't get me wrong, this would be very doable and probably kinda fun outdoors--think burpees in the snow! But what we've got right now is mud and slush; outdoors is not gonna happen. Everyone needs to get off their high horses about treadmills. Come to think of it, if you're on a high horse only the horse is getting any exercise.

400M is almost 1/4 mile. Map out your route (try mapmyrun.com or use your fancy-dancy iPhone or Android appy thing) and run outdoors, or if you are lucky to be near an official track start at the spot that says "400M" and run exactly 1 lap (these posts are for Newbies, after all). Indoors? Treadmill for ~0.24 miles. Use some incline, 1-2 degrees to more closely approximate running outdoors.

Subs for running, if you can't run for whatever reason (injury, religious prohibition, etc.) are rowing (500M), biking (1 mile), swimming (100M), and probably 2:00 minutes of jumping rope. IMO the elliptical is NOT a sub, but rather a machine that should be used in a manner similar to the Smith machine, as a place to drape your towel. Scale for the run? No...you are not going to scale a 400M run. Sheesh.

20 Burpees. Nice to see that the "Burpee Police" are already out in force. A burpee begins standing straight up; either drop to a plank position and then do a strict push-up, or drop straight to the deck. Either way the next stop point is thighs and chest in contact with the deck. Move to a squatting position, stand up and jump with an overhead clap. One. Wanna jump over something, or jump up to touch something? Good on ya, but that's YOUR burpee, and this is you vs. you. A scaled burpee might be a squat thrust (no chest to deck) or no jump.

Dumbell Bent Over Rows. First time I've seen 'em here, too. I looked at the video just to make sure that there wasn't some sort of super-secret Crossfit version but, no, they're just what you think they are. 50# DB as Rx'd. That's 50# in EACH hand, not total. Scale the weight if necessary. Be mindful of keeping your lordotic curve...don't round your back during the rows. The sub, I think, would be either a barbell row or a Sumo Deadlift High Pull, but I'm not sure why you would sub here.

Lots of flexing the "creativity muscle" this month chez Crossfit. Looks like fun.

3-2-1...Go.

I'm awake...really...coming soon...

26:22 as rx'd

Took almost no rest and was beat by the end, but still annoyed my time is so long.

M/43/5'11"/190

As rx'd
24:33

Why all the hate for the rows? Haven't you ever ben in a position where you were bent over and had to lift something, but weren't in a position to use hip extension?

Just because a move may be considered a "bodybuilding exercise" is no reason to exclusively avoid it.

Did the Lumberjack 20 this morning.

God bless those men and their families.

It was a challenging but incredibly humbling/motivating experience.

My other passion ties with crossfit.

AWESOME!

I trained and handled the 1998 National Agility Champion Partee. Who enjoyed his versitality as he was also a Breed Champion and a Obedience Champion plus many other events.

Go Border Collies the equivelent of a crossfitting human in dog form.

Newbie.

M/35/5'11/166

3 Rds, 19 min

Subbed 95# BB for DB's

I love burpees but man do they kick my butt at the end i was hurting on this one 20:23

Rx'd - 20:51

Coach B,

Olympic Weightlifting Certification at SDSU, on September 6, 2009.

Just for info, my opinion was not the only opinion from that weekend.

Thanks

33/M/190

only had time for 3 rounds, 40# dumbbells

12:59

no. 100----thanks jeff. jeff, you were not happy with my cert and i understand that. the goal of the cert is to teach trainers how to teach. let me say this: come on up to mikes gym and i will make it my goal to help you get better in both the lifts and the teaching of the lifts to your clients. you will be my guest. contact me at: mikeburgener@mac.com. looking forward to helping you with the lifts.
coach b

M/27/5'11"/215

22:40 as Rx'd

YEA! BURPEES!!! HOORAH!!!!

m/35/165
subbed 35# db rows
25:33

Rxed 23:something

no second hand on my car's digital clock.

M/56/5'9"/154

24:59
35lb. plates; all else as rx'd.

32/m/5'10"/220

as rx'd

30:32

M 26/82kg/67"
did it in 19:42. I was exactly right when I predicted the burpees to be the suckiest part.

Coach B., You're a class act!

I think the workouts are always better at the end when youre trying to catch your breath saying, "man that sucked!" Good feeling of accomplishment.

Blah...that was terrible. Burpees were punishing. 27.57

Coach B,

I appreciate the invite very much. Very professional of you to make that offer. Next time I am able to get to Bonsall, I will send ya an email.

I can see the benefit of the BORs. Yesterday, my parent's dog had surgery on his leg. I literally had to do a bent over row to get him out of the backseat of the car. He's an 80# labrador retriever! Functional? Hell ya!

Hey all! I am currently Level 1 certified as well as Endurance certified. I am signed up for an OLY lifting certification and thinking about a Gymnastics cert.

Has anyone done a Gymnastics cert, and if so, would you recommend it or another cert?

Thanks!

Yipee helping out my lower chain! I find that the rows, and good mornings and RDL's help out with my weak & tight hamstrings, which in turn helps me to DL! Stoked!!!

And cool pic! My border collies LOVE agility courses! Awesome to see the 'Try New Sports' thing taken seriously!

19:54

done with 53lb. kettle bells. 400m runs done with a 50m shuttle back and forth which sucks.

I don't have dumbbells, I am using a barbell to do the WOD. What is a good weight to do it Rx'd... 135lbs?

Not 'yay burpees'

2 sets
10 min per
20:01

5 reps per

Rx'd
Round 1- 3:48
Round 2- 4:20
Round 3- 4:32
Round 4- 4:50
Round 5-4:11
Total- 21:43

Katie Ann,

The CF Gymnastics Certification with Coach Tucker was really well organized and a lot of fun. I would not mind doing that one again at all.

21:39 as rx'd

is there any substitution for the two dumbbell rows i dont have any weights right now so anything calisthenics please and thank you

How long is 400 meters not on a track...I will be doing this from the garage gym? Help me out

22.50 mins

Anybody know the song on the Brandon Pastorek vid?

Used a treadmill for the 400 meter runs, a tough one for sure :)

Time: 24:46.37

M/28/5'8/162

As Rx'd, 22:20

1 month in of crossfit!

Lou #124

Check this out-
http://www.gmap-pedometer.com/

It'll even calculate your change in elevation...

lou 400m is 400m

27/m/5'11"/212ish
27:38 rx'd

@eric (at number 36 as of now) - artist/song: Tony Furtado/Hurtin' In My Right Side, according to Shazam.

20:08 rx'd

What is the song and artist of the music in Coach's video? Anyone know?

Can't wait to wear this wod out later!

31/m/182ish/5'6"
28:58 as rx'd

23:27

on treadmill@2%

Bent over rows are a staple in any strength/power routine, much like the bench press that many crossfitters dismiss. There is more to strengthening your back than doing touch and go deadlifts, many people have a weak mid-back and rows will address that.

Also, isn't Austin M in Albany? Hats off to anyone who wants to go to Upstate NY in January after multiple snow and ice storms and run and do burpees outside.

18:43

To be fair, I had a moderate "kip" during the BORs. Internet is too slow in Iraq to watch videos. Still RX'd?

.com - I know that you're pushing the "think for yourself" concept a lot lately, but there are so many of us "competing" on a daily basis. Maybe you could put out some ROM and movement standards when you introduce "new" movements.

Thanks.

almost forgot - run was on the treadmill

18:43 - treadmill

Moderate kip in the BORs. Still RX'd? Internet is too slow in Iraq to download the videos.

.com - So many of us are "competing" daily on these WODs. It would be helpful if you would set some movement standards when introducing a "new" movement. I know you're pushing the "think for yourself" concept lately; just my take on it.

@ #124 Lou
"How long is 400 meters not on a track...I will be doing this from the garage gym? Help me out"

400 meters is a little over 437 yards so almost 4 and a half football fields. It is also 0.248548477 miles so almost 1/4 mile. I hope that helps. Try out www.mapmyrun.com it's great for figuring runs in neighborhoods and such...I also garage gym, keep it up!

As Rx'd - 24:20

The dude that was in the background for Austin's video was hurting. I always enjoy watching poor souls in pain during a WOD.

traveling home from Iraq, didnt want to have to fight for a treadmill at the base gym so I modified a WOD I found on Crossfit Southie

5rft
20 BJ 24"
20 Squats
20 K2E
20 Situps

13:43

Does coach B actually have military background? I really hope so. He just seems insane. I've been in the military, I understand where he's coming from but why do it at a cert? Or to your clients?

@ #124 Lou "How long is 400 meters not on a track...I will be doing this from the garage gym? Help me out"

Try out map www.mapmyrun.com to map out a run in your neighborhood. By the way 400 meters is right under 1/4 mile or a little over 437 yards if you have4 a football field nearby.

Jay # 139: Coach B is a Marine.

Lou #124: now you're just hurting my feelings! Post #90 answers your question.

To those who are complaining about the bent over rows-
Is it the most functional and efficient movement to get the weight from point A to B? no, of course not. But-
So what?!

Is shoulder press the most functional/efficient way to get the most load from your shoulders to overhead in the shortest amount of time? No- push jerk is. But we still train shoulder press! Why? Because strength and power are equally important components of fitness. So stop complaining :)

Tony Budding- I'm looking forward to your "review the last WOD cycle" video because I'm curious why the rows were programmed in this context, with running and burpees. It's like the action just stopped in the wod by forcing us to freeze up our trunks in between periods where we're using them for so much power.
To me, it would be like a wod with a couplet of rowing for distance and then stopping to do some slow shoulder press.

Or is your intent for us to get a little “dip/drive” in the rows?

Don't think I'm disagreeing with your programming... I'm just very curious how this wod came together.

Coach Glassman discussed incorporating this movement back at my L1 cert in 2009. Looks like a lot of though has gone into actually implementing it.

It’s a very interesting way to “debut” a new movement.

Keep it coming.

Pastorek vid is great - running in the snow and knocking out the burpees with boots on!

OK - Guy complains about a cert; Head coach of the cert PERSONALLY INVITES HIM TO TRAIN AT MIKE'S GYM, and the response is, "if I ever get over that way..."

NO WONDER you didn't get much from the cert!

At first I was sympathetic, but geesh, what a LOSER, to take such a golden opportunity and piss on it that way!

5 rounds
1/4 mile treadmill run
15 burpees
10 110# machine rows

22:43 Semper Fi.

RX'ed Time 28:25

Tough one, I went into this WOD with a tight lower back. Fatigue wans't the challenge but rather the stiff back.

24:03 with 20kg dumbbells.

Had the choice to use either 20kg=44lbs or 25kg=55lbs. I chose the lesser of to evils...

~24+some seconds as rx'd

32/M/185

As Rx'd - 23:20

As rxd(runs outside @ Blue Flame CrossFit)
19.40

used 85 pound barbell
ran 90 seconds fast on treadmill
28 minutes

115# barbell b.o.r.'s
Otherwise as rx'd: 19.10

"Armed movements seek divine sanction and the messianic certitude of absolute truth. They do not need to get this from religions, as we usually think of religion, but a type of religion. Patriotism provides the blessing. Soldiers want at least the consolation of knowing that they risk being blown up by land mines for a greater glory, for a New World. Dissension, questioning of purpose, the exposure of war crimes carried out by those fighting on our behalf are dangerous to such beliefs. Dissidents who challenge the goodness of our cause, who question the gods of war, who pull back the curtains to expose the lie are usually silenced." -- C. Hedges, "War is a Force that gives Us Meaning"

Lou - # 124
400 m is 15,748 inches, more or less. It's also pretty close to 2 furlongs, 218.7 fathoms or 4.228 x 10^-14 light years. But if you want to get exact about it, just measure out 0.4 km - or 40,000 cm.

Hope that helps.

M/31/191/6'2''

Time : 21:27 As Rx'd

Very nice WOD !

http://www.sportiseverywhere.com

35/175/m

5 rds
400 meter run (treadmill, 1% incline 3 rds 1:30, 2 rds 2:00)
10 burpees
10 row 25#

17:08

5 rounds substituting a 400 m row for the run and pull-ups for the BOR. 19:30

Burpees kick my ass.

26.20
Subed 200 high knee running for 400 meters run

21:24, with 40 lb db's (the largest I have)

You should have seen my championship form on those rows, back flat and horizontal, dumbbells coming up from all the way down beside my toes.

That was on the warm up. It's a different ball game when you're sucking air in the middle of a round! Cool choice.

Sub City
500m row
20 burpees
95 lb bent over barbell rows
32:08

My last post was eaten by the filter - too many caps I suppose.

Can't believe the flacid response (113) to a personal invite from Coach B. No wonder the guy didn't get much from the cert.

22:01 RX.

5 rds. 400m, 20 burpees

23:01

In the gravel parking lot of the Hotel Malarrimo, Guerrero Negro, Baja. Couldn't find anything suitable for db's; more than enough work anyway. My poor tiny heart and lungs were at their puny limit.

Great job MajorDad, and thanks bingo.

CFWU x3

30:52
as rx'd

M/38/170/5'10"

As Rx'd - 20:02

21:55
150 DU
20 Burpees
15 Rows 45 lb. DB

No treadmill and lots of snow. Jump ropes made the burpees very hard. The jump at the end of the burpee was less than steller!!

m/37/6'1"/208

Newbie
F/27/5-5/140

4 rounds:
400 m run on treadmill, 1% incline
20 burpees, only jumped through the first round
10 rows with 35 lb dumbells

22:30

OUCH! That was a hard one. Form got really sloppy... probably should have slowed down and reduced to 3 rounds. Had to peel myself off the floor after that one... phew! :)

As Rx'd - 29:56

19:38 as rx'd

Carole
F/52/5'6"/133

24:29, with 25# dumbbells.

Kevin
M/51/5'11"/170

Made up CF total from the other day:

bs 265
sp 125
dl 330
total 720 (PR)

Five pounds better than last time.

mas-nice job making due with your circumstances. That gravel parking lot had to be hard on the hands doing all those burpees!

as rx'ed - 27:50

subbed 35lb DB (no 50s in my home gym)

22.49

To those who are complaining about the bent over rows-
Is it the most functional and efficient movement to get the weight from point A to B? no, of course not. But-
So what?!

Is shoulder press the most functional/efficient way to get the most load from your shoulders to overhead in the shortest amount of time? No- push jerk is. But we still train shoulder press! Why? Because strength and power are equally important components of fitness. So stop complaining :)

Tony B- I'm looking forward to your "review the last WOD cycle" video because I'm curious why the rows were programmed in this context, with running and burpees. It's like the action just stopped in the wod by forcing us to freeze up our trunks inbetween periods where we're using them for so much power.
To me, it would be like a wod with a couplet of rowing for distance and then stopping to do some slow shoulder press.

Or is your intent for us to get a little “dip/drive” in the rows?

Don't think I'm disagreeing with your programming... I'm just very curious how this wod came together.

Coach Glassman discussed incorporating this movement back at my L1 cert in 2009. Looks like a lot of though has gone into actually implementing it.

It’s a very interesting way to “debut” a new movement.

Keep it coming.

20:30
as rx'd

All 400m on treadmill at 10
Burpees went really well, started to slow up a bit on the last round
DB row went unbroken.
I need to move the DBs closer to the treadmill for next time.

M/24/6'1"/180

As Rx'd:
21:22
Possibly my least favorite WOD but I loved it all the same.

3rds cfwu

400m on treadmill, slow start up each time and couldn't keep it running b/c that's frowned upon in this establishment
subbed 35#

Time:
23:58

3 Rounds at 13:32, and had to go to work, gosh-darn it.

Upstate NY winter just kickin' our butts, sub'd 500m row for runs.

4 rounds @ 21:43

Subbed pullups for bent over rows

30:29 subbed rows with 110 barbell rows

Coming off 1 week off to rest, recover from nagging strains. Did 3 rounds, subbed 115 barbell on rows, since no DB's at home.
14:40

2011-01-19: 19:55. Rnds@3:27-4:25, TM@9, 44#db’s.

400m Row
20 Burpees
15 18kg DB Bent Over Row (Scaled)

This was brutal, didn't expect it to be as hard as this was!

drop weight to 25 lbs

That was exausting.... 26:48

49 / 182

not as rx'd
Subbed runs with 'runs' on an elliptical
Subbed 35# DB for rows

27:54

As Rx: 27:44
100 Burpees, yay! (is brutal to your time)

I went to Coach B OLY Cert. and it was awesome!! He does an awesome job at coaching! He has a wealth of experience and I left a better lifter and coach!

I LOVE Coach Burgener's video...and his style. We need him at The Pit.

22:41.

Needed to use treadmill. Treadmill definetly slows down run times..

22:00 Rx, on a treadmill.

Rows @ 50lbs, unbroken. Burpees done 10-5-5 each round, running at 8.8-8.0(rds 2-4)-8.5 mph. Burpees were the hardest.

27/m/5'11"/180
As rx'd
24:04
Yay burpees!

37:00 Yikes! First time crossfitter...Burpees are killer! Don't worry, I'll catch up soon.

30 rx'd
Tried a GNC endurance supplement today - killed my time. I knew better, but just thought maybe...

http://www.youtube.com/watch?v=DUXFYYXjMHc&feature=player_embedded

Not related and may have been posted before but the USAF is getting onboard the CrossFit train. I've been CrossFit for 2 years as well but I don't look anything like Lt. Martinez. But then I am an old retired Navigator, not a Redskins Cheerleader/Finance Officer

22:30 rx'd

rd1 1:34/1:52/:40
rd2 1:59/2:00/:49
rd3 2:04/2:06/:44
rd4 2:06/1:48/:45
rd5 2:06/1:28/:21

Mas way to keep up the WOD's even while on vacartion I assume.

Lou #124 400 meters is 437 1/2 yards or just shy of 440 yards or 1/4 mile. Subbing 400/800/1600m for 440 (1/4 mile)/880(1/2 mile)/ or 1760 ( 1 mile) yds is almost identical.

Subbed 35# dumbbell rows

44:14 - ran outside in -21C, had to put on/remove jacket, took, etc each time. Added maybe 5 min overall. Should have done the burpees and rows outside...

m/32/170lb/5'8"

as rx'd on treadmill

18:05

76 161 173

It's funny to see all the comments about the bentover row and people freaking out about it being a bodybuilding exercise. The bent over row is a multi joint multi muscle functional movement and therefore fits into the methodology. If we want to talk about a non functional movement maybe we should talk about the kipping pull up. Not too many dudes in combat kipping up into a window, kipping up a rope or ladder while wearing 40 pounds of gear. It's all dead hang, real pulling strength!

25/m/185
22:08 w/55lb KBs

Subbed 400m run for 40 double-unders since it's cold and snowy outside and I am working out in my garage.

Subbed 2 X 50lb dumbells with 1 X 95lb barbell for BORs since I don't own 50lb dumbells.

Time: 27:00

M/28/155/5'7''

16:51

M/40/180

Scaled: 5 Rds- 400m run
15 Burpees
15 B.O. Rows- 45#DB
Time- 24:04

Nice WOD

23.17

18:20 as Rx'd

33:05 as rxd

M/17/165/5'11"

Great workout

As rx'd 19:25

21:58 as Rx'd

BRAZIL!

16 min. 39. sec

absolutely dead

subbed 115lb barbell for the dumbbells

26/m/153/ 5'7"

M/23/70"/195#

As rx'd

38:35

Had to rest a good bit for lower back tightness...but still pretty slow.

Great workout. I was drenched and short of breath afterwardsand Burpees were created by Satan for people who think they are in shape.

-28:05

17 min even, Pack, done on elliptical (can't run), kept time the same throughout, hope I went fast enough

Dang filter!

3 Rounds at 13:23 and had to go to work, dang it!

Sub'd 500m rows for runs in really nasty upstate NY winter weather.

Ran in the slush! 21:22 with a 24kg kettlebell and a 420M run. Burpees after running sucked!

@Comment #81
Bryan described legitimate, negative issues with treadmill running that I reply to below, albeit paraphrased:

PROBLEM: treadmill track does not move underfoot the way the road does with each stride
SOLUTION: Set the treadmill elevation to approx 2.0% grade, maybe wee-bit higher to taste. I had the identical complaint, only recently reading from another commenter the 2% trick, a slight elevation makes the treadmill more road like.

PROBLEM: At start of each interval, it takes significant time for treadmill to get up to speed.
SOLUTION: AGREED!!! I made the IDENTICAL complaint over a year ago on the Crossfit Endurance website. They suggested, and this works for me when the gym is not crowded, just let the treadmill run, even when you are not on it, thus saving you time adjusting speed from 0 mph to 8.0 mph (or the speed of your choice). Seems kinda obvious. So obvious that it actually seems impossible but it actually works.

PROBLEM: Safety issues with running on a treadmill
SOLUTION: Crossfit's definition of "fitness" applied here, including agility, balance, and coordination. Only operate treadmill at a speed that allows you to deliberately jump on/off safely. Watch the Tabata Treadmill Interval videos, showing how the Crossfit Endurance people jump on & off the treadmill. The HOW-TO was so obvious that I didn't know how until I saw the video. Oh yeah, at a minimum, you must use your hands while jumping on/off. Furthermore, while running on treadmill, do NOT close your eyes and zone out. I did such once (hey treadmill running is boring), ending up with both a nasty shin bruise and a "road-rash" for a couple weeks.

Obviously, your mileage may vary (pun intended).

~22-23 mins rx'd

timer shut off during last rd...argh...

m/36/72"/155#

19:02
400m treadmill
20 burpees
BOR @ 40lbs db's

18:20 @ home with 1.5 pood kbs

m/29/216/6'3"

18:58

loved it! second week back after taking 7 off. slow on the running, but the burpees actually felt pretty strong (in a painful sort of way)

:-)

Not a fun workout at all. Did BOR with 95# since I didn't have DBs. Maybe it was the cold weather, but I couldn't get amped for this one..

14:49 as rx'd

m/29/5'11"/199

As Rx: 18:25

Not too bad. Wanted to beat 18:17 though :)

m/41/156
22:12 as rx'd

M/50/67"/180#

subbed 500m on the erg for 400m run. All else as Rx'd: 25:52

m/39/76/210

115# barbell for BOR

3rds in 15mins

1.5 incline on treadmill
Scaled w/45# KBs
28:21

26 :58 as rx'd

33/m/170

3 rounds 40lbs db 22:04

As rx'd

32:17

30/M/134

Freezing rain outside forced jump rope vs. running

5 Rounds
2:00 jump rope (singles)
20 Burpees
35 lb bent over rows, 15

21:38

Alisha311
30/F/102

Pups scaling:
5 Rounds
1:00 jump rope
10 burpees
10 bent over rows, 10 lbs

15:00

as rx'd

23:33

21:53

Running into burpees, always a bitch lol.

As Rx'd - 24:34

20 mins flat
run faster

39M/5'10"/170#

W/U: two-hand bent over row, 5x5, with a 25-30-35-40-45# dumbbell in each hand.

As Rx: 21:35.

C/D: static stretch of shoulders.

Runs on outside road course (24F, 14F wind chill, 88% humidity, wearing VFF). Runs were cautious/slow due to icy road conditions. First time doing bent over rows, but had no difficulties with them at all. I should definitely be able to drop my time into the upper teens with better road conditions.

Only had 30 lb DB. Did 20 row each rd. Otherwise as rx'd.

24:02. Yeah burpees!!!

Ran on Treadmill @ "7-7:30 min/mile"

otherwise As Rx'd

17:16

M/33/6'3"/200

18:35

33/m/170

3 rounds 40lbs db 22:04

M/34/142lbs/5'5"

As rx'd
20:52

as rx'd
27:41

M/52/180
35# db rest as rx'd
20:06

34:14.
almost met pukie in round 3 or 4, can't remember. on treadmill at 11,11,10,10.10. Burpees were slow. Very slow.

23:30 as rx'd

@Kevin C.~congrats on your PR!

Our affiliate did...

establish 1RM OHS. PR'd at 145#

Then, AMRAP in 10 minutes of 1 kb swing 35/53, 1 thruster 95/65, 2 kb swings, 2 thrusters, 3 kb swings, 3 thrusters, etc...

used 70# thruster and 53# KB

As rx'd: 20:28

5 months Post Op Rotator cuff surgery
DND
Strained calf Saturday spent the afternoon at the Clinic ruling out a blood clot, no clot.
M/53/72"/215

finally, a WOD i can do at my apt's gym!

24:07 as rx'd

24 / M / 5'9" / 135lbs

CrossFit Total

Squat 210
press 93
deadlift 245

548 (Last time 593--WTF?)

My max on all three has plummeted since last time and my Elizabeth time yesterday was much worse than my last. I'm not sure what's going on: I'm either getting slower and weaker, or maybe this is just a bad week...

Run 400m
Split Jerk+PCx3+Split Jerk:
65-95-135-185

Ft Lever/ Back Lever 5x5 - Didn't get 5 with straight body, had to bend legs. Good WU.

WOD:

17:34 (400y run, all outside)

did one lap around our parking lot, burpees and rows outside as well. felt good considering I gave blood yesterday.

later,
b

18:56 (row)

1st 3 rds done with 35 lbs, last 2 with 25 lbs- 28:09

I have been following the main page since the 400 M lunge walk on 8/22/10. Since I normally scale the wod, I was reluctant to post my times. Now, all of the newbies have inspired me to start posting!

20# DBs
otherwise as r'xd.

17:32

LOVE THIS WOD!!

400m run (track)
20 burpees
15 25# dumbells row = 20:41

300m run (1x lap around block), 95lb barbell sub
18:56

As Rx'd:

19:54

M/24/6'2"/190

m/30/165/5'11"

switched it up a bit...

15 24in. box jumps
15 50# dumbell rows
15 burpees
22:26

Freaking awesome WOD!

m/22/5'10"/170

subbed 40# for 50

did much worse than i thought i would. legs felt tired right away.
33:21

24:30 - went to 45# dbs after 2nd round to get all 15 per round.

Had to stop twice. Once after round 2 to check blood sugar (Type 1 Diabetic) and once after round 4 to do it again.

Burpees are Gods way of testing our mental, physical and emotional fortitude. In other words (for those I offended), Burpees are mental fortitude forged through physical degradation.

30:43

I Love Burpees!

SUB 35# dr

33:32

M/39/213lbs/6'3"

As Rx'd with 33lb vest

46:18

Those damn burpees . . . >:-(

Been sick for 2 weeks, scaled down to "Pack" level.
5 rounds for time of:
run 400m
15 burpees
10 two-handed dumbbell bent over row, 35 lbs.
17:18

45/172

Modified, only did 4 rounds and used 95 lbs. on rows.

26:54

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dip, handstand practice per round
Bent over row 15lbs x 5-5 25lbs x 5. Run 400M.

28:09
Subbed 30lb dumbbells
Foam roll after

34 min.

m/38/6/190
Run - in snow
Sub'd barbell bent over rows @ 95#
24:39

f/29/501/140
Run - in snow
Sub'd barbell bent over rows @ 65#
26:09

rx'd 18:04

kept sweating for 24:02 :-/

M/23/170#/6'

As Rx'd- 25:40

Scaled : 3 Rds.
20# Dumbbells
(at gym, forgot watch: 19:00)

17:50 as Rx'd...

The burpees, as usual, were aweful. The dumbell bentover rows were a nice new twist?

NEVER QUIT!!

21:52 35lb barbell.

5 rnds for time:
400m
20 burpees
15 two handed 50lb dumbell row

time:14:07

@7,500 elevation

Going to do this at a local park outside at lunchtime, no dumbells with me though. Inverted Rows a good sub?

30 minutes god that was brutal!!!

21:52 35lb barbell.

Rx'd

23:35, runs outside w/hill

38:38, I sucked but I finished with 30lb barbells.

M/41/5'8"/152

5 RFT:
4 x 415m
20 x Burpees
15 x Bent row with 30lb KBs

21:30

Can't wait for tomorrow, LUV teh snatch...

As rxd 23:30
m/27/5'9/170 manis afb

52:17

WOD #26 after too many off days. Thanks weekend and snow! Anyway, first workout like this as RX'd for me. Burpees (yay burpees!) were majorly segmented, but I got through it.

CF Warmup - 1 x 10
WOD Time - 34:22

M/42/5'11''/256

At home - 5 RFT: Run 400M/20 Dips/15 Hang Squat Clean(95)
29:05

M.36.173

Sub 35lb db rows (no 50s)

16:47

4 rds. Running and burpees, a match made in hell.

24:25

27F/141/5'6"
20 lb DB's, otherwise as Rx'd
28:27
This is week 3 of consistent crossfit for me, and those burpees were killer! But, when I used to crossfit before, I never did the full push up, and I DID today, so I'm proud of my slow time because I finished it properly :)
Beastly workout.

(M/34/5'9"/165)

26:40 (40# dumbells, should have used 50s)

32/m/230

24:20

24:36 as Rx'd. This one sucked about as much as I thought. :)

24:17

3 rounds:

-run 400 M
-10 burpees
-15 reps of rows with 20# / hand

17 mins

ah after taking months off of crossfit for football season its good to be back.

as rx'd. sucked outside because it was very windy lol.

17:44

had to do this in ft huachuaca gym, and big surprise the 50 lb dumbells were being used. so runs were on a treadmill

21:40 #35 dumbells

26 mins

20:53 as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

as rx'd

28:15

brutal. I sounded like a wounded animal during the last round of burpees.

Nailed my first muscle ups during the warm-up. I got 3 without any kipping.

rxd 15:23 (treadmill)

110119

Five rounds for time of:
Run 400 meters
15 burpees
10 inverted rows

[19:37]

METCON++

F/30/170/57kg

10kg DB's

20:20min

Burpees unbroken

Form sucked due to too much posterior work recently.
25 minutes with 22kg

27:29 as Rx'd

Accidentally did the first three rounds with one 50# db and one 55#. Somehow didn't notice this until some random guy pointed it out to me. Kinda embarrassing.

Best burpees I've ever done. Pacing and endurance are improving palpably.

Me 20.5Kg 20:49
Ellis 20.5Kg 10 rows 24:21

M/42/180

As rx'd: 29:09

Judging from a lot of the times, I get the sinking feeling that I may have done six rounds.

More better faster

As rx'd

around 25mins

The BOR's killed my breathing and core. Wasn't feeling to good after only being awake for an hour with nothing to eat first. Plus a 30degree spike in temperature from the previous couple of weeks. Heat was killing me. A lot of fun though, really liked it.

As Rx'd:

18:46

M/32/6'/185

Ran on treadmill at 10MPH (6 minute/mile pace)

Luke Mullen, I appreciate the comments, I will try your suggestions.

19:07
Subbed Pedlay Rows @ 90# for db rows. Should have upped to 100#. Wuss. Last 5 burpees I looked like exhausted, spastic break dancer.

as rx'd w/45# dumbbells (no 50's available)

28:24

m/36/230

M/28/75kg

5 rounds:
400m run
20 burpees
12 22kg BOR

16:00

@ Rx'd 21:41

FOB Tarin Kowt Fire Dept Afghanistan

As Rx'd 25:15. Not sure where the time went, to be honest... was keeping a solid pace. Wondering if I did an extra round in the dizziness of the moment. :)

Have a great day everyone!

27:51 (45lbs)

bad diet, bad sleep, bad hydration have all conspired against me this week and it shows:

29:51 (subbed 16x 1.5 pood / 1 pood KBs for rows, alternating hands at rep 8)

29:05

tread at 1.0 incline
subbed 35lb dumbbells

M/6'2"/205

first two sets as prescribed, last three with 40lb weights for rows

33:52

Uh - "yeah" is not pronounced "yay". The title of the video should be "Yay Burpees".

M/39/185/5-10

Team,

So I caught up today doing the WOD y'all did yesterday.
As Rxd. Spilts were: 3.44, 4.00, 4.00, 4.10 (uh oh..lug nuts), 3.50 (whew) = 19.45.

Lower back was really tight with the rows, which were straight through, same for the burpees, but the run spilt was normally around 2.15 or so...just slow. All in all a pretty good workout which kept the HR up.

As usual the Abby out ran the Col... easy for a gal 20 years her younger and an easy 100+ lbs lighter, though she tried to say she was a "big" girl and make up some silly _ss excuse.

Yes her 22 flat set the mark, 23.30 is what I crossed the line at w/ 55lbs dumbbells vice the 50lbs... so I got that going for me! Glad to hear yoga was good.

Jeff @ 2.0
16:51

35:05

M/39/175/6'1"

31:51 as RX'd

Even with the distraction of someone talking to me - HINT: When someone is sucking wind they probably don't want to talk! Not sure why the guy couldn't figure that one out! Oh well, such is life when you workout at a school gym!

5 Rounds:
Run/"iceskate" 500 meters
20 Burpees
15 bent over rows 50# dumbbells

Paul: 20:05
Gunnar: 20:23
Eric: 25:26
Jen: 26:45 (25#)
Chris: 26:52 (45#)
Shaun: 35:39 (55#)

18:00

subbed 53# barbell

26:42

5 rounds
400m run
20 burpees
15 DB rows (50# DB's)
21:06
M/33/6'/190lbs

M/51/1-1-06

25# DB to ensure midline stability/indoor track

27:45

41/m/185
as rx'd

18:24

5 rounds
400m run
20 burpees
15 DB rows (50# DB's)
26:40
M/45/5'9/186lbs

25:48

Subbed 30 lb dbs, coming off shoulder rehab otherwise as Rx'd

26:36

Call me a sissy but sub'd double unders for the run. Too bitter cold for me. Made for a totally diff wod, but a good one none the less.
50 Dus
20 burpee
15 db bent over row 35#
5x 19:01

m/28/5'7"/190

run on treadmill otherwise as rx'ed

28:29

Burpees are the devil.

FOB Todd, Afghanistan

I loved this one! Thanks Crossfit!

24:59
25lb dumbbells

As rx'd 21:38

I have to call BS on a lot of times on here. I don't see any of these names at competition, but they have better times than the ones posted with the workout. Honesty will get you farther

Not quite as rx'd. Only had 40lb dbs. Did this right after the snatches of 1/20. Bad idea.

21:34
3:40, 3:50, 4:10, 5:00, 4:53. Blech.

5 rnds
400 meters run, 20 burpees, 30 bent over rows with 44# kettlebell

25:00 with 40lb db's.
burpees......

M/23/5'11"/164

31:59 with 40lb dumbbells.

I'd like to playback myself yelling at myself to get moving next time I do this one. SO much time wasted catching my breath, but first time for burpees and bent over rows.

Hello- I just started xfitting and posted 19:37 on this WOD. I am a 28 year old male,148 lbs is this good or average?

M/34/5'4"/142lbs
As RX'd
19:16

Coach B is awesome.
I could listen to him all day.
-CV

subbed 60 single jump ropes for run 6 inches of snow on ground

19:49

16:33

M/18/185lbs

I just started CF last week and I am really liking it. 38 minutes. .....................I know my cardio needs work. And burpees suck........

Realized through round 1 and 13 burpees that I hadn't started my watch. 9.48 was time to finish

F/40/5'6"/145

WOD's at 75% this week

5 rounds:
300m run
15 burpees
12 DB bent over row, 30# ea

18:30

Pack workout from brandx:
5 rounds of:
400m, 15 burpees, 10 25lb dumbbell rows

21:24

dropped the row weight to 35lbs, that's as high as I can go in the garage. Otherwise, as rxd

20:58

great workout!!

17:01 as rx'd

treadmill for run.

Anyone in the Madison area check out Crossfit Sanctify, new affiliate!

23:41 subbed 500M rows for runs

as rx'd for first time.

27:31...run and bent over rows unbroken...had a little trouble on the burpees though. I'm coming off of 5 days rest due to class schedule...midterms week and just couldnt find time in my day between studying and classes to get a workout in...I definitely missed it though...looking forward to tomorrow as always.

5 rounds

400m run,
20 burpees,
15 bent over row @ 105 lbs

=18:01

BOOM!

just joking! haha did 52lbs...awesome wod. my metcon needs work for sure.

5 rounds
400 Meter Run
20 Burpees
15 Kettles
26:26
then
50 weighted situps
Great workout

35# dumbells

21:39

all done on indoor track

As rx'd w/ runs on the treadmill 2% incline 7-8.6mph

26:54

Killer cardio workout today. Luv to hate the burpees(yeah burpees)

2nd day back to CFit....good Lord I am out of shape.

BrandX scaled to puppies (more like weiner dog puppies)

3 rounds
Run 200M
10 Burpees
10 2 Hand Dbell Bent over Rows

R= 5:43
D= 7:35

145lb/34yoa

20:43 Rx'd (treadmill)

probably should've scaled the rows as the ROM wasn't the greatest.

23:58

26:23
As rx'd

45 M 5'10" 218#

Almost embarrassed to post my time, but someone has to set the ceiling right? There were some really good times posted, so I have something to shoot for.......run and rows unbroken, burpees broken after round 1 into 10 and 10 but I must take too long catching my breath in between exercises.

41 min 32 sec.

sigh.........

37:00

1.5 pood kb and 1 x 55# db

M/40/6'3"/198

37:00

1.5 pood kb and 1 x 55# db

M/40/6'3"/198

Five rounds for time of:
Run 400 meters (subbed rows)
20 Burpees (did 10 because of sore knees)
15 Two-hand dumbbell Bent over row, 50 pounds each

Time: 26:47

M/46/175
Treadmill otherwise Rx
23:25

20# dumbell, otherwise as rx'd

24:48

f/5'8"/148/28

M/5'8"/185/35

20:10

as rx'd 23:25

No 50# db's and didn't feel like having clever lift more than me again...lol! Went with 55# db's.

M/5'7"/168/29
16:53 rx'd

Finally beat maleolo!

Time 25:34

19:38 with 55# dumbbells

18:10

Pack:
Five rounds for time of:
Run 400 meters
15 Burpees
10 Two-hand dumbbell Bent over row, 35 pounds each

Five rounds for time of:

Run 400 meters
15 Burpees
15 Dumbell rows, 25 pounds each

21:30

M/168
As rx: 19:17

M/180lbs
38 years old

32:67

Messed up and did the first two rounds of running as 1/2 mile (my brain wasn't working). So I did 2 x 1/2 mile runs, then did 1 x 1/4 mile run, and wrapped up. Probably could have done it faster if I wouldn't have burned out doing 1/2 miles at the start.

f/27/145/5'5"

run 400m (TM w/1% incline)
20 burpees
15 dumbell rows, 20lbs

33:15

almost lost my oatmeal.

31:48
sub'd 45# bent over row db

M/33/184/6'
4 rounds
400m
15 bur pees
95lb barbell bent over raise
16:25

43:40

Did this at home...it's 15 degrees outside and nasty so I ran on the treadmill...for whatever reason the treadmill here wears me out...this wore me out way more than I thought it would...good work out!!

20:58

20 kg dumbbells (heaviest we have)

As Rx'd.
23:10

"Mrs. Miyagi"
Scaled to two hand 35# dumbbell bent over rows. Rest as Rx'd.
26:19

3x
400m
20 Burpees
15 Pullups

14:52mins

As rx'd

23:58

44:00

As Rx´d (slight kip in the BOR) - 16:12 - very steady pace in all rounds. All unbroken. Regards from Portugal

43m, 72/217
24:15

M/39/180

22.17 on a treadmill.

Scaled 15 Burpees & 35LB rows x 10
5 Rds on Treadmill-27:30

31 yom, 190 lbs

26:15 as rx'd

scaled down to 40lb dumbbell in each hand
everything else as rx'd

26:56

5 rds for time

run 400 meters
20 Burpees
15 2 handed DB bent over rows 35#'s

26:20

As rx:d except for 46# dumbbells, which was the closest I could get to 50. Treadmill w/ 1% incline.
->20:10
(3:35, 3:27, 5:06, 4:12, 3:50)
Hade a brief conversation during lap 3, which probably caused my >20 time. Great wod!

Sub'd 100# barbell: 19.42

Modified and Scaled:

3 rounds for time of:
300m run
20 Burpees
15 100# Barbell Bent over Rows

13:19 min

18:17 but not quite sure about claiming RX'ed...

My 400m was four times around the outside of a basketball court.... I really need to get a meter wheel. Burpees got slow, but I guess they always seem to.

DB rows were wierd, first time seeing them on Mainsite, felt goofy doing them, but I guess that could be all the more reason to do them once in a while.

m/38/192

as rx'd 23:30

26:21 Minus the last round and stopping to talk to neighbor, haha.

28:28 as rx'd

28:28 as rx'd

m/37/5'9/184
CFWU-2. From home.
24:14
Ran on treadmill. Set on 8 for all 5 rounds. Pleased I didn't decrease speed. TM prob helped w/decent time. Burpees not too bad. Pause at 12, break at 15 later rounds. Knees touching triceps on way down & up. Keep lumbar curve & knees out. Rows not bad. 55 lb dumbbell & 1 1/2 pood KB. Alternating arms each round.

24:15

2:00 min intervals@ 7mph pace (1.3 mi total) and had to sub rows for pullups. 13:10 total time

M55yo 234

37:24 w/ 35lb Kb for row
Ran inside w/ broken burpees...yuk

m/42/165/5'9"

3 rounds as rx'd (ran out of time to take Davina to Les Miserables):

14:56

back on sch...

did this outside...pretty icy but finished

Rxd 21.31

back on sch...

did this outside...pretty icy but finished

Rxd 21.31

WU
Watch stopped during wod. As rx'd. Estimated time between 30-35 minutes.
M/50/196#/72"

50/m/190

As Rx'd. 32:54

35 yom 210 bwt

wod
5rds of
500 meter row
20 burpees
15 50lb db bent over row
time 23:42

5 Rounds as rx'd
Used a treadmill for run.
23:15
Not a fan of the treadmill but it's pouring out.
31/m/174

5 rounds for time, modified to:

Run 400 meters (on a treadmill)
15 burpees
10 two hand bent over rows at 35 lbs DB in each hand

I finished 3 rounds in 23:54. My cardiovascular conditioning definitely needs improvement. Also, my R foot was really hurting at points during the run so I found myself putting more weight on my L leg and not being able to push off the R leg as needed.

bah, did this one from memory, not as rxd, only 10 db rows at 50# per round

rest as rxd

18:53

5 RFT:
Row 500m
15 burpees
15 bent rows w 35# db's

24:08

wow, what a butt kicker
as rx'd but only 4 sets
did run on treadmill - that made me keep a faster running pace.
splits = 5.07, 5.37, 6.42, 7.14
total =24.42

rx'd 26:30

Row 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

20:21

Really wanted to break 20 minutes, but still felt pretty good about my effort here.

M/26/5'11''/200

CFWU x 3

#35 Dumbbells, PAC track 2 outer laps

25:59
Brutal as usual

19:10 Rx + 53# KB

First time for me. I did this workout using a 400m track and clocked 15 mins for 5 rounds, generally doing 1.01 - 1.08 for the 400m. I am a runner(rugby and boxing background) and I think this must be the reason for a pretty decent time. I'm suprised some people have gone slower and put this down to muscle mass, I can only do 2 muscle ups and 10 pull ups in one go so die on the upper body workouts. Hopefully crossfit will bring me in line for a better all round shape.

24:57

run 400m (treadmill) @ 5% incline
20 burpees
15 db row 18k (75%)

started the run at 2% incline but it didn't feel enough. left the treadmill running like on the vid to cut down time and increase efficiency. great wod.

Me: 44yo/M/5'10"/186lbs/18%BF

Warm Up: Greg A's Warm Up plus some shoulder pass throughs

WOD: 37:02

400 meter Runs: Subbed a 100 meter run to the rower and 500 meters on the rower per round. I averaged 2:15 for 500 meters per round.

Burpees: Chest to deck...

Bent Rows: used 40lbs in each hand and it was plenty.

This was quite the aerobic smoke-fest, the bent rows were the icing on the cake.

Have Fun, Train Hard,

Billy

scaled to the porch and subbed push ups for burpees.

18:40

19:26

Kfed 19:19 (35lbs each hand)

Shady ~18:00(used 25lbs DB)

CFWUx1
26:11
At Red Lion Pasco during State tournament.

As rx'd

29:10

CFWUx2
BWU
WOD: As rx'd in 25min (only had 45min to warm-up n work out) I completed 3rnds + 400m run.

2 rounds only.

13:23