January 19, 2011

Wednesday 110119

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).
Post time to comments.


Enlarge image

Ashwin Natarajan and Chloe, USDAA trial, Tempe, AZ.

"Andrew Bernstein on Stress: Parts 3-4", CrossFit Journal preview video [wmv] [mov]

"Yeah Burpees!" with Coach Mike Burgener - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Brandon Pastorek on today's WOD - video [wmv] [mov]

"I believe there are more instances of the abridgment of freedom of the people by gradual and silent encroachments of those in power than by violent and sudden usurpations."
- James Madison

Posted by lauren at January 19, 2011 5:00 PM

Bent over rows!

Comment #1 - Posted by: Mike Alley at January 18, 2011 5:03 PM

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.

Comment #2 - Posted by: Adam from Japan at January 18, 2011 5:04 PM

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

Comment #3 - Posted by: PVB at January 18, 2011 5:07 PM

Gonna be brutal!

Comment #4 - Posted by: Paul C at January 18, 2011 5:09 PM

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

Comment #5 - Posted by: Max at January 18, 2011 5:15 PM

that dog is cool

Comment #6 - Posted by: briand at January 18, 2011 5:19 PM


Comment #7 - Posted by: jkel at January 18, 2011 5:23 PM

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

Comment #8 - Posted by: Eric at January 18, 2011 5:23 PM

"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!

Comment #9 - Posted by: Fran and Daisy the Dobe at January 18, 2011 5:27 PM

What an awesome Aussie.

Comment #10 - Posted by: Jim D. 50/m/165/5'11" at January 18, 2011 5:34 PM

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

Comment #11 - Posted by: classic at January 18, 2011 5:35 PM

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!

Comment #12 - Posted by: John at January 18, 2011 5:36 PM

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!

Comment #13 - Posted by: Erik 34 | M | 72" | 100kg at January 18, 2011 5:37 PM

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

Comment #14 - Posted by: jacobg at January 18, 2011 5:39 PM

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.

Comment #15 - Posted by: Eric -CFNC at January 18, 2011 5:50 PM

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?

Comment #16 - Posted by: Paul at January 18, 2011 5:50 PM

Definitely gonna have to scale this one :(

Comment #17 - Posted by: David m/26yrs/169cm/74kg at January 18, 2011 5:51 PM

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!

Comment #18 - Posted by: Jeremy Drenning at January 18, 2011 5:55 PM

I love Coach B!

Comment #19 - Posted by: Tracy at January 18, 2011 5:57 PM

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

Comment #20 - Posted by: water-ratt at January 18, 2011 6:17 PM

love the James Madison quotation. Very true

Comment #21 - Posted by: nick in sydney at January 18, 2011 6:18 PM

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

Comment #22 - Posted by: s'more (CrossFit Quito) at January 18, 2011 6:24 PM


Comment #23 - Posted by: Troy Diesel at January 18, 2011 6:31 PM

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.

Comment #24 - Posted by: Mike at January 18, 2011 6:33 PM

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 :)

Comment #25 - Posted by: kent at January 18, 2011 6:46 PM

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.

Comment #26 - Posted by: Travis Janeway at January 18, 2011 6:54 PM

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.

Comment #27 - Posted by: Adam from Japan at January 18, 2011 6:55 PM

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

Comment #28 - Posted by: Jim at January 18, 2011 7:01 PM

Embrace the SUCK!

Comment #29 - Posted by: ColinB at January 18, 2011 7:02 PM

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

Comment #30 - Posted by: PVB at January 18, 2011 7:15 PM

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.

Comment #31 - Posted by: Tim M/46/170 at January 18, 2011 7:47 PM

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

Comment #32 - Posted by: Jeff at January 18, 2011 7:51 PM

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! :)

Comment #33 - Posted by: Jordan at January 18, 2011 8:06 PM

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

Comment #34 - Posted by: Dave T at January 18, 2011 8:08 PM

#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.

Comment #35 - Posted by: Bryan k at January 18, 2011 8:18 PM

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

Comment #36 - Posted by: Eric at January 18, 2011 8:19 PM

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.

Comment #37 - Posted by: harry m/23/170 at January 18, 2011 8:27 PM

Anyone know the dbl under equivalent of 400 M run?

Comment #38 - Posted by: tony at January 18, 2011 8:28 PM

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

Comment #39 - Posted by: fab at January 18, 2011 8:36 PM

#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.

Comment #40 - Posted by: Tom at January 18, 2011 8:42 PM

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.

Comment #41 - Posted by: Richard at January 18, 2011 8:51 PM


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.

Comment #42 - Posted by: Jeff at January 18, 2011 8:56 PM

#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.

Comment #43 - Posted by: Adam from Japan at January 18, 2011 9:00 PM

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:


Comment #44 - Posted by: Ben M at January 18, 2011 9:04 PM


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.

Comment #45 - Posted by: Brandon at January 18, 2011 9:05 PM

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.

Comment #46 - Posted by: Kim at January 18, 2011 9:05 PM

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.

Comment #47 - Posted by: Alao at January 18, 2011 9:10 PM

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.....

Comment #48 - Posted by: fab at January 18, 2011 9:11 PM

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


Comment #49 - Posted by: do1 31/5'11"/160 at January 18, 2011 9:24 PM

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.

Comment #50 - Posted by: Rebecca at January 18, 2011 9:30 PM

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

Comment #51 - Posted by: Sam at January 18, 2011 9:56 PM

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

Comment #52 - Posted by: Mitchell at January 18, 2011 9:59 PM

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!

Comment #53 - Posted by: Cornman at January 18, 2011 10:05 PM

#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!

Comment #54 - Posted by: Jake (CFO) at January 18, 2011 10:09 PM

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

Comment #55 - Posted by: coach b at January 18, 2011 10:19 PM

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.

Comment #56 - Posted by: Jake (CFO) at January 18, 2011 10:39 PM

#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

Comment #57 - Posted by: ozi at January 18, 2011 11:36 PM

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

Comment #58 - Posted by: tdud at January 19, 2011 1:00 AM

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.

Comment #59 - Posted by: tdud at January 19, 2011 1:02 AM

400 meter run
20 burpees
15 Barbell Bent over row, 95 pounds

Comment #60 - Posted by: jrome 32/5'8"/198 at January 19, 2011 1:35 AM

five rounds of

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


Great wod

Comment #61 - Posted by: Johannes Björkstrand at January 19, 2011 2:47 AM

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?

Comment #62 - Posted by: Fish at January 19, 2011 2:48 AM

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

Comment #63 - Posted by: gb 43/m/71"/185# at January 19, 2011 2:49 AM

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

Comment #64 - Posted by: Linwood Wright at January 19, 2011 3:03 AM



Comment #65 - Posted by: cosmo at January 19, 2011 3:09 AM

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?

Comment #66 - Posted by: JD at January 19, 2011 3:14 AM


Comment #67 - Posted by: Brandon Wheeler at January 19, 2011 3:33 AM


Comment #68 - Posted by: Adam Russett at January 19, 2011 3:40 AM

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

Comment #69 - Posted by: mike d 146 5'7" 35 at January 19, 2011 3:52 AM


Comment #70 - Posted by: Umberto - CROSS GYM at January 19, 2011 4:04 AM

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

Comment #71 - Posted by: GRIFF at January 19, 2011 4:09 AM


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

Time: 23:16

Comment #72 - Posted by: Olen Gifford at January 19, 2011 4:10 AM


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


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.

Comment #73 - Posted by: Memuc at January 19, 2011 4:58 AM

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

Comment #74 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at January 19, 2011 5:03 AM

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

Comment #75 - Posted by: ColinB at January 19, 2011 5:12 AM

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

Comment #76 - Posted by: GBNT at January 19, 2011 5:14 AM

Bent over rows?

Are we doing preacher curls next?

Comment #77 - Posted by: Huh? at January 19, 2011 5:17 AM


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.

Comment #78 - Posted by: Jacek at January 19, 2011 5:19 AM

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!

Comment #79 - Posted by: ether at January 19, 2011 5:44 AM

18:32 (52 lbs)

Comment #80 - Posted by: Justin Bruehl at January 19, 2011 5:44 AM

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.

Comment #81 - Posted by: Bryan at January 19, 2011 5:46 AM

*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 #82 - Posted by: Justin Bruehl at January 19, 2011 5:50 AM

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.

Comment #83 - Posted by: Dustin Taylor at January 19, 2011 5:52 AM

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


Comment #84 - Posted by: Nyree at January 19, 2011 5:54 AM

21:40 as Rx'd

Comment #85 - Posted by: Tyler Scott at January 19, 2011 6:02 AM


as rx'd 33:47

Comment #86 - Posted by: lelliott at January 19, 2011 6:03 AM


as rx'd

run on treadmill


Comment #87 - Posted by: Mark at January 19, 2011 6:09 AM

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

Comment #88 - Posted by: Adam Trevillian at January 19, 2011 6:12 AM


Comment #89 - Posted by: Annaminh 36/F/119/5'4" at January 19, 2011 6:12 AM

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


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.


Comment #90 - Posted by: bingo at January 19, 2011 6:12 AM

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

Comment #91 - Posted by: bingo at January 19, 2011 6:13 AM

26:22 as rx'd

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

Comment #92 - Posted by: Jim 40/5'11"/170 at January 19, 2011 6:35 AM


As rx'd

Comment #93 - Posted by: nutfam at January 19, 2011 6:38 AM

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.

Comment #94 - Posted by: sixer m/34/5'9"/160 at January 19, 2011 6:45 AM

Did the Lumberjack 20 this morning.

God bless those men and their families.

It was a challenging but incredibly humbling/motivating experience.

Comment #95 - Posted by: Eckers 21/M/6'/187lbs at January 19, 2011 6:46 AM

My other passion ties with crossfit.


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.

Comment #96 - Posted by: carol at January 19, 2011 6:47 AM



3 Rds, 19 min

Subbed 95# BB for DB's

Comment #97 - Posted by: Adam L at January 19, 2011 6:50 AM

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

Comment #98 - Posted by: brian at January 19, 2011 6:52 AM

Rx'd - 20:51

Comment #99 - Posted by: Townsend m/27/5'8"/140 at January 19, 2011 7:05 AM

Coach B,

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

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


Comment #100 - Posted by: Jeff at January 19, 2011 7:18 AM


only had time for 3 rounds, 40# dumbbells


Comment #101 - Posted by: john g at January 19, 2011 7:19 AM

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

Comment #102 - Posted by: coach b at January 19, 2011 7:27 AM


22:40 as Rx'd

Comment #103 - Posted by: Brian R at January 19, 2011 7:30 AM


Comment #104 - Posted by: danlau at January 19, 2011 7:35 AM

subbed 35# db rows

Comment #105 - Posted by: j galt at January 19, 2011 7:37 AM

Rxed 23:something

no second hand on my car's digital clock.

Comment #106 - Posted by: Dave W 27 5'7 180 at January 19, 2011 7:42 AM


35lb. plates; all else as rx'd.

Comment #107 - Posted by: CBland at January 19, 2011 7:44 AM


as rx'd


Comment #108 - Posted by: D Craig at January 19, 2011 7:46 AM

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

Comment #109 - Posted by: Andy Goodman at January 19, 2011 7:47 AM

Coach B., You're a class act!

Comment #110 - Posted by: Rebecca at January 19, 2011 7:51 AM

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.

Comment #111 - Posted by: Andy G-man at January 19, 2011 7:52 AM

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

Comment #112 - Posted by: MTR/m/168/5'9" at January 19, 2011 7:56 AM

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.

Comment #113 - Posted by: Jeff at January 19, 2011 7:58 AM

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!

Comment #114 - Posted by: Kevin - CFMoncton at January 19, 2011 8:03 AM

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?


Comment #115 - Posted by: katie ann (135#/25/F) at January 19, 2011 8:09 AM

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!

Comment #116 - Posted by: Joe C at January 19, 2011 8:09 AM


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

Comment #117 - Posted by: ken c at January 19, 2011 8:10 AM

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?

Comment #118 - Posted by: Bryant at January 19, 2011 8:12 AM

Not 'yay burpees'

2 sets
10 min per

5 reps per

Comment #119 - Posted by: Hale at January 19, 2011 8:18 AM

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

Comment #120 - Posted by: Mike m/22/6'2"/220 at January 19, 2011 8:18 AM

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.

Comment #121 - Posted by: Jeff at January 19, 2011 8:19 AM

21:39 as rx'd

Comment #122 - Posted by: SB at January 19, 2011 8:20 AM

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

Comment #123 - Posted by: elias.roman at January 19, 2011 8:31 AM

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

Comment #124 - Posted by: Lou at January 19, 2011 8:31 AM

22.50 mins

Comment #125 - Posted by: Efelis at January 19, 2011 8:32 AM

Anybody know the song on the Brandon Pastorek vid?

Comment #126 - Posted by: ottawaugh at January 19, 2011 8:46 AM

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

Time: 24:46.37

Comment #127 - Posted by: José - M/25/5'9"/169 at January 19, 2011 8:48 AM


As Rx'd, 22:20

1 month in of crossfit!

Comment #128 - Posted by: matt b at January 19, 2011 8:49 AM

Lou #124

Check this out-

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

Comment #129 - Posted by: PG at January 19, 2011 8:50 AM

lou 400m is 400m

Comment #130 - Posted by: Ronin at January 19, 2011 8:55 AM

27:38 rx'd

Comment #131 - Posted by: Nickosaurus at January 19, 2011 8:57 AM

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

Comment #132 - Posted by: ilya (m/37/6'1''/170) at January 19, 2011 8:58 AM

20:08 rx'd

Comment #133 - Posted by: m/45/195/69" chris bham at January 19, 2011 8:58 AM

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

Can't wait to wear this wod out later!

Comment #134 - Posted by: Nick at January 19, 2011 8:59 AM

28:58 as rx'd

Comment #135 - Posted by: Gonzalo Lopez at January 19, 2011 9:01 AM


on treadmill@2%

Comment #136 - Posted by: SLAP at January 19, 2011 9:18 AM

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.

Comment #137 - Posted by: JfBk at January 19, 2011 9:20 AM


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.


Comment #138 - Posted by: travis reese at January 19, 2011 9:23 AM

almost forgot - run was on the treadmill

Comment #139 - Posted by: travis reese at January 19, 2011 9:25 AM

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.

Comment #140 - Posted by: travis reese m/24/175/68 at January 19, 2011 9:31 AM

@ #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!

Comment #141 - Posted by: Fernando at January 19, 2011 9:44 AM

As Rx'd - 24:20

Comment #142 - Posted by: BillB at January 19, 2011 9:49 AM

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

Comment #143 - Posted by: B Dizzle at January 19, 2011 9:49 AM

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

20 BJ 24"
20 Squats
20 K2E
20 Situps


Comment #144 - Posted by: RyanS at January 19, 2011 9:49 AM

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?

Comment #145 - Posted by: Jay at January 19, 2011 9:53 AM

@ #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.

Comment #146 - Posted by: Fernando at January 19, 2011 9:53 AM

Jay # 139: Coach B is a Marine.

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

Comment #147 - Posted by: bingo at January 19, 2011 10:04 AM

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.

Comment #148 - Posted by: slowpoke at January 19, 2011 10:06 AM

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

Comment #149 - Posted by: FosterB at January 19, 2011 10:10 AM

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!

Comment #150 - Posted by: Boog at January 19, 2011 10:16 AM

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

22:43 Semper Fi.

Comment #151 - Posted by: MajorDad M/51/6'3"/165 at January 19, 2011 10:20 AM

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.

Comment #152 - Posted by: stryder9 m/37/5'8"/155# at January 19, 2011 10:22 AM

24:03 with 20kg dumbbells.

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

Comment #153 - Posted by: Julian m/29/5'8''/167 at January 19, 2011 10:23 AM

~24+some seconds as rx'd

Comment #154 - Posted by: gary martins at January 19, 2011 10:24 AM


As Rx'd - 23:20

Comment #155 - Posted by: SAR at January 19, 2011 10:25 AM

As rxd(runs outside @ Blue Flame CrossFit)

Comment #156 - Posted by: Jonblaze at January 19, 2011 10:28 AM

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

Comment #157 - Posted by: cort at January 19, 2011 10:37 AM

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"

Comment #158 - Posted by: Espinosa m/25/5'11"/165 at January 19, 2011 10:37 AM

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.

Comment #159 - Posted by: Jay at January 19, 2011 10:37 AM


Time : 21:27 As Rx'd

Very nice WOD !


Comment #160 - Posted by: Yves Patte at January 19, 2011 10:57 AM


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


Comment #161 - Posted by: mharris at January 19, 2011 11:01 AM

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

Burpees kick my ass.

Comment #162 - Posted by: Dave at January 19, 2011 11:01 AM

Subed 200 high knee running for 400 meters run

Comment #163 - Posted by: Jc5646 at January 19, 2011 11:02 AM

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.

Comment #164 - Posted by: TRN III at January 19, 2011 11:08 AM

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

Comment #165 - Posted by: Mark & Theresa at January 19, 2011 11:11 AM

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.

Comment #166 - Posted by: track at January 19, 2011 11:11 AM

22:01 RX.

Comment #167 - Posted by: the Gris at January 19, 2011 11:13 AM

5 rds. 400m, 20 burpees


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.

Comment #168 - Posted by: mas 53/155/m at January 19, 2011 11:17 AM


as rx'd

Comment #169 - Posted by: Matthew at January 19, 2011 11:24 AM


As Rx'd - 20:02

Comment #170 - Posted by: Steve at January 19, 2011 11:25 AM

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!!


Comment #171 - Posted by: Rough Robbie at January 19, 2011 11:27 AM


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


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! :)

Comment #172 - Posted by: Jordan at January 19, 2011 11:28 AM

As Rx'd - 29:56

Comment #173 - Posted by: Alan M/45/180 at January 19, 2011 11:29 AM

19:38 as rx'd

Comment #174 - Posted by: dan colson at January 19, 2011 11:33 AM


24:29, with 25# dumbbells.


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!

Comment #175 - Posted by: Kevin C. at January 19, 2011 11:34 AM

as rx'ed - 27:50

Comment #176 - Posted by: Charliesammut at January 19, 2011 11:35 AM

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


Comment #177 - Posted by: slowpoke at January 19, 2011 11:36 AM

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.

Comment #178 - Posted by: slowpoke at January 19, 2011 11:38 AM

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.

Comment #179 - Posted by: Magnus 25/5'8"/160-165 at January 19, 2011 11:46 AM


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

Comment #180 - Posted by: upstatesooner at January 19, 2011 11:48 AM

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#


Comment #181 - Posted by: nucf m/24/5'7"/155 at January 19, 2011 11:51 AM

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.

Comment #182 - Posted by: james.patrick [M/48/66"/135] at January 19, 2011 11:53 AM

4 rounds @ 21:43

Subbed pullups for bent over rows

Comment #183 - Posted by: Devin D 27/6'2"/175 at January 19, 2011 11:57 AM

30:29 subbed rows with 110 barbell rows

Comment #184 - Posted by: Elias Roman at January 19, 2011 11:59 AM

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.

Comment #185 - Posted by: ScottMacArthur at January 19, 2011 11:59 AM

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

Comment #186 - Posted by: gs at January 19, 2011 12:00 PM

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!

Comment #187 - Posted by: Rich V (M/26/78kg) at January 19, 2011 12:02 PM

drop weight to 25 lbs

Comment #188 - Posted by: Jon Gray at January 19, 2011 12:05 PM

That was exausting.... 26:48

Comment #189 - Posted by: ROCK at January 19, 2011 12:07 PM

49 / 182

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


Comment #190 - Posted by: tom perry at January 19, 2011 12:16 PM

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

Comment #191 - Posted by: Ian at January 19, 2011 12:17 PM

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!

Comment #192 - Posted by: Momof3CrossFitGreer at January 19, 2011 12:17 PM

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

Comment #193 - Posted by: Pit Master at January 19, 2011 12:31 PM


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

Comment #194 - Posted by: T at January 19, 2011 12:33 PM

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.

Comment #195 - Posted by: Sheldon N (M/33/6'/183) at January 19, 2011 12:37 PM

As rx'd
Yay burpees!

Comment #196 - Posted by: justaman - liberty, sc at January 19, 2011 12:37 PM

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

Comment #197 - Posted by: Katie S at January 19, 2011 12:40 PM

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

Comment #198 - Posted by: Ted - Ocala, Florida (35/190/6'1") at January 19, 2011 12:40 PM


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

Comment #199 - Posted by: Doug W at January 19, 2011 12:45 PM

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.

Comment #200 - Posted by: Jim D. 50/m/165/5'11" at January 19, 2011 12:46 PM

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...

Comment #201 - Posted by: Peter at January 19, 2011 12:48 PM


as rx'd on treadmill


76 161 173

Comment #202 - Posted by: Adam Hamm at January 19, 2011 12:55 PM

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!

Comment #203 - Posted by: Jason at January 19, 2011 1:11 PM

22:08 w/55lb KBs

Comment #204 - Posted by: Julian at January 19, 2011 1:15 PM

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


Comment #205 - Posted by: James at January 19, 2011 1:17 PM



Comment #206 - Posted by: jayhawkcf at January 19, 2011 1:20 PM

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

Nice WOD

Comment #207 - Posted by: WalkerBK at January 19, 2011 1:25 PM


Comment #208 - Posted by: albino at January 19, 2011 1:26 PM

18:20 as Rx'd

Comment #209 - Posted by: Jette 41/M/5'11"/175 at January 19, 2011 1:30 PM

33:05 as rxd

Comment #210 - Posted by: cscarr at January 19, 2011 1:30 PM


Great workout

As rx'd 19:25

Comment #211 - Posted by: RYAN P at January 19, 2011 1:34 PM

21:58 as Rx'd


Comment #212 - Posted by: Guilherme Guida M/27/5'9''/183 at January 19, 2011 1:35 PM

16 min. 39. sec

absolutely dead

subbed 115lb barbell for the dumbbells

26/m/153/ 5'7"

Comment #213 - Posted by: Rudy Wilde at January 19, 2011 1:42 PM


As rx'd


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

Comment #214 - Posted by: Bill Gibson at January 19, 2011 1:43 PM

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


Comment #215 - Posted by: Jake O at January 19, 2011 1:44 PM

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

Comment #216 - Posted by: RussA at January 19, 2011 1:51 PM

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.

Comment #217 - Posted by: james.patrick [M/48/66/135] at January 19, 2011 2:10 PM

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

Comment #218 - Posted by: judah at January 19, 2011 2:16 PM

@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).

Comment #219 - Posted by: Luke Mullen at January 19, 2011 2:26 PM

~22-23 mins rx'd

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

Comment #220 - Posted by: controlfreak at January 19, 2011 2:29 PM


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

Comment #221 - Posted by: JeffD at January 19, 2011 2:30 PM

18:20 @ home with 1.5 pood kbs

Comment #222 - Posted by: JDisch at January 19, 2011 2:36 PM



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)


Comment #223 - Posted by: Nathan Kauffman at January 19, 2011 2:44 PM

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..

Comment #224 - Posted by: Graham at January 19, 2011 2:46 PM

14:49 as rx'd

Comment #225 - Posted by: James Dent at January 19, 2011 2:47 PM


As Rx: 18:25

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

Comment #226 - Posted by: nathlete at January 19, 2011 2:54 PM

22:12 as rx'd

Comment #227 - Posted by: Seth H. at January 19, 2011 2:59 PM


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

Comment #228 - Posted by: Jocko Pierce at January 19, 2011 3:03 PM


115# barbell for BOR

3rds in 15mins

Comment #229 - Posted by: Chas at January 19, 2011 3:06 PM

1.5 incline on treadmill
Scaled w/45# KBs

Comment #230 - Posted by: chavez at January 19, 2011 3:21 PM

26 :58 as rx'd

Comment #231 - Posted by: DavisBenDavis at January 19, 2011 3:33 PM


3 rounds 40lbs db 22:04

Comment #232 - Posted by: Karim Saoud at January 19, 2011 3:37 PM

As rx'd


Comment #233 - Posted by: AGL at January 19, 2011 3:39 PM


Freezing rain outside forced jump rope vs. running

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



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


Comment #234 - Posted by: Eric E at January 19, 2011 3:46 PM

as rx'd


Comment #235 - Posted by: ferb44 194# at January 19, 2011 3:46 PM


Running into burpees, always a bitch lol.

Comment #236 - Posted by: Brandon at January 19, 2011 3:59 PM

As Rx'd - 24:34

Comment #237 - Posted by: Arclite M/36/165lbs at January 19, 2011 4:05 PM

20 mins flat
run faster

Comment #238 - Posted by: charbs 25/190 at January 19, 2011 4:18 PM


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.

Comment #239 - Posted by: rjf (Since 07-20-07. WOD no. 960) at January 19, 2011 4:19 PM

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

24:02. Yeah burpees!!!

Comment #240 - Posted by: JC (M/22/5'9"/175) at January 19, 2011 4:20 PM

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

otherwise As Rx'd


Comment #241 - Posted by: Nick at January 19, 2011 4:22 PM



Comment #242 - Posted by: Ben S at January 19, 2011 4:23 PM


3 rounds 40lbs db 22:04

Comment #243 - Posted by: Karim Saoud at January 19, 2011 4:24 PM


As rx'd

Comment #244 - Posted by: Brandon Burritt at January 19, 2011 4:31 PM

as rx'd

Comment #245 - Posted by: Casey at January 19, 2011 4:35 PM

35# db rest as rx'd

Comment #246 - Posted by: Dan at January 19, 2011 4:37 PM

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

Comment #247 - Posted by: mr. blue at January 19, 2011 4:39 PM

23:30 as rx'd

Comment #248 - Posted by: MoisesDelMar 27, 170# at January 19, 2011 4:40 PM

@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

Comment #249 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 19, 2011 4:44 PM

As rx'd: 20:28

Comment #250 - Posted by: CLA at January 19, 2011 4:52 PM

5 months Post Op Rotator cuff surgery
Strained calf Saturday spent the afternoon at the Clinic ruling out a blood clot, no clot.

Comment #251 - Posted by: Pete In Sun City at January 19, 2011 4:55 PM

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

24:07 as rx'd

Comment #252 - Posted by: Marky Mark at January 19, 2011 5:09 PM

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...

Comment #253 - Posted by: BC at January 19, 2011 5:22 PM

Run 400m
Split Jerk+PCx3+Split Jerk:

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


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.


Comment #254 - Posted by: brian p m/34/5'8-1/2"/169 at January 19, 2011 5:22 PM

18:56 (row)

Comment #255 - Posted by: mcdontron at January 19, 2011 5:25 PM

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

Comment #256 - Posted by: thinlizzie at January 19, 2011 5:29 PM

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.


Comment #257 - Posted by: Sarah Isel (F/22/120/5'4") at January 19, 2011 5:30 PM


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

Comment #258 - Posted by: katie ann (25/F/135#) at January 19, 2011 5:33 PM

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

Comment #259 - Posted by: ajax at January 19, 2011 5:43 PM

As Rx'd:



Comment #260 - Posted by: Ryan at January 19, 2011 5:46 PM


switched it up a bit...

15 24in. box jumps
15 50# dumbell rows
15 burpees

Freaking awesome WOD!

Comment #261 - Posted by: Parker at January 19, 2011 5:48 PM


subbed 40# for 50

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

Comment #262 - Posted by: Dan Lav at January 19, 2011 5:51 PM

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

Comment #263 - Posted by: whc at January 19, 2011 5:53 PM

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.


I Love Burpees!

Comment #264 - Posted by: Eric Pelletier at January 19, 2011 5:54 PM

SUB 35# dr


Comment #265 - Posted by: Ticotexas M/41/69/150 at January 19, 2011 5:55 PM


As Rx'd with 33lb vest


Those damn burpees . . . >:-(

Comment #266 - Posted by: Andrew at January 19, 2011 6:00 PM

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.

Comment #267 - Posted by: Jason Crocker at January 19, 2011 6:03 PM


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


Comment #268 - Posted by: Rick Cantu at January 19, 2011 6:05 PM

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.

Subbed 30lb dumbbells
Foam roll after

Comment #269 - Posted by: Sesoku at January 19, 2011 6:05 PM

34 min.

Comment #270 - Posted by: Tom F. at January 19, 2011 6:09 PM

Run - in snow
Sub'd barbell bent over rows @ 95#

Run - in snow
Sub'd barbell bent over rows @ 65#

Comment #271 - Posted by: Jeremy A. Olive at January 19, 2011 6:09 PM

rx'd 18:04

kept sweating for 24:02 :-/

Comment #272 - Posted by: Kiko M36/174/5'9" at January 19, 2011 6:09 PM


As Rx'd- 25:40

Comment #273 - Posted by: Daniel B at January 19, 2011 6:11 PM

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

Comment #274 - Posted by: liv4tris at January 19, 2011 6:16 PM

17:50 as Rx'd...

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


Comment #275 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 19, 2011 6:17 PM

21:52 35lb barbell.

Comment #276 - Posted by: hillmang at January 19, 2011 6:35 PM

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


@7,500 elevation

Comment #277 - Posted by: Justin Hernandez at January 19, 2011 6:41 PM

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

Comment #278 - Posted by: Chris in Perth, Oz at January 19, 2011 6:41 PM

30 minutes god that was brutal!!!

Comment #279 - Posted by: JC at January 19, 2011 6:44 PM

21:52 35lb barbell.

Comment #280 - Posted by: hillmang at January 19, 2011 6:46 PM


23:35, runs outside w/hill

Comment #281 - Posted by: amped 36/M/195/6' at January 19, 2011 6:47 PM

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

Comment #282 - Posted by: Tim at January 19, 2011 6:49 PM


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


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

Comment #283 - Posted by: Jon at January 19, 2011 7:10 PM

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

Comment #284 - Posted by: Matt c at January 19, 2011 7:34 PM


Comment #285 - Posted by: Bawdymonkey at January 19, 2011 7:46 PM

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


Comment #286 - Posted by: Pat Overton at January 19, 2011 8:07 PM

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

Comment #287 - Posted by: B. Rhaly at January 19, 2011 8:13 PM


Sub 35lb db rows (no 50s)


Comment #288 - Posted by: LMD_Mike at January 19, 2011 8:13 PM

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


Comment #289 - Posted by: Tim_48_5-11_195 at January 19, 2011 8:14 PM

20 lb DB's, otherwise as Rx'd
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.

Comment #290 - Posted by: Haley B at January 19, 2011 8:17 PM


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

Comment #291 - Posted by: Blackout at January 19, 2011 8:24 PM



Comment #292 - Posted by: CAM at January 19, 2011 8:25 PM

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

Comment #293 - Posted by: matt cosimini at January 19, 2011 8:32 PM


Comment #294 - Posted by: mlt at January 19, 2011 8:33 PM

3 rounds:

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

17 mins

Comment #295 - Posted by: Rob at January 19, 2011 8:42 PM

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.


Comment #296 - Posted by: Kevin A. m/18/179/5'11 at January 19, 2011 8:48 PM

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

Comment #297 - Posted by: Raph at January 19, 2011 9:01 PM

26 mins

Comment #298 - Posted by: greg 39/6'3"/217 at January 19, 2011 9:36 PM

20:53 as Rx'd

Retired Army First Sergeant
Clarksville, TN

Comment #299 - Posted by: mark nash at January 19, 2011 9:48 PM

as rx'd


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.

Comment #300 - Posted by: John at January 19, 2011 10:06 PM

rxd 15:23 (treadmill)

Comment #301 - Posted by: Chris Z at January 19, 2011 10:27 PM


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



Comment #302 - Posted by: Chris in Perth, Oz at January 19, 2011 10:33 PM


10kg DB's


Burpees unbroken

Comment #303 - Posted by: Alenka at January 19, 2011 11:04 PM

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

Comment #304 - Posted by: Munk at January 19, 2011 11:49 PM

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.

Comment #305 - Posted by: Rich (M/33/5'8"/150) at January 20, 2011 12:24 AM

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

Comment #306 - Posted by: Optimistic Dan at January 20, 2011 1:06 AM


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

Comment #307 - Posted by: Marty at January 20, 2011 4:14 AM

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.

Comment #308 - Posted by: Billy Rad 6'2/235/M/USMC at January 20, 2011 4:26 AM

As Rx'd:



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

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

Comment #309 - Posted by: Bryan Kap at January 20, 2011 4:44 AM

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

Comment #310 - Posted by: Christopher Denzer at January 20, 2011 5:10 AM

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



Comment #311 - Posted by: Toby D at January 20, 2011 5:34 AM


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


Comment #312 - Posted by: haavardm at January 20, 2011 5:45 AM

@ Rx'd 21:41

FOB Tarin Kowt Fire Dept Afghanistan

Comment #313 - Posted by: Andrew Foster m/25/5'10/190 at January 20, 2011 6:06 AM

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!

Comment #314 - Posted by: Slav 23/M/68"/160 at January 20, 2011 6:35 AM

27:51 (45lbs)

Comment #315 - Posted by: Jon R. at January 20, 2011 6:40 AM

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)

Comment #316 - Posted by: jeglit (m/39/6'4"/220) at January 20, 2011 7:05 AM


tread at 1.0 incline
subbed 35lb dumbbells

Comment #317 - Posted by: Tim at January 20, 2011 7:38 AM


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


Comment #318 - Posted by: PCal at January 20, 2011 7:57 AM

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

Comment #319 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 20, 2011 8:25 AM



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.

Comment #320 - Posted by: Matt A at January 20, 2011 8:25 AM

Jeff @ 2.0

Comment #321 - Posted by: Jeff & Charity @ CF Snohomish at January 20, 2011 8:48 AM


Comment #322 - Posted by: ewizzle at January 20, 2011 8:51 AM


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!

Comment #323 - Posted by: chad81 at January 20, 2011 8:53 AM

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#)

Comment #324 - Posted by: jenniferg at January 20, 2011 9:01 AM


Comment #325 - Posted by: smacdad at January 20, 2011 9:13 AM

subbed 53# barbell


Comment #326 - Posted by: beemer (f/39/5'4"/125) at January 20, 2011 9:50 AM

5 rounds
400m run
20 burpees
15 DB rows (50# DB's)

Comment #327 - Posted by: brone at January 20, 2011 10:03 AM


25# DB to ensure midline stability/indoor track


Comment #328 - Posted by: bingo at January 20, 2011 10:15 AM

as rx'd


Comment #329 - Posted by: JackM at January 20, 2011 10:34 AM

5 rounds
400m run
20 burpees
15 DB rows (50# DB's)

Comment #330 - Posted by: DW1014 at January 20, 2011 10:37 AM


Comment #331 - Posted by: Michael m/48/5'9"/175/MI Survivor at January 20, 2011 10:47 AM

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


Comment #332 - Posted by: flyman at January 20, 2011 11:30 AM

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

Comment #333 - Posted by: Sue Ady f/42/127 at January 20, 2011 11:56 AM


run on treadmill otherwise as rx'ed


Burpees are the devil.

FOB Todd, Afghanistan

Comment #334 - Posted by: Ty at January 20, 2011 12:11 PM

I loved this one! Thanks Crossfit!

25lb dumbbells

Comment #335 - Posted by: Largirl at January 20, 2011 12:39 PM

As rx'd 21:38

Comment #336 - Posted by: Brent colson at January 20, 2011 3:01 PM

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

Comment #337 - Posted by: tbenike at January 20, 2011 3:22 PM

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

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

Comment #338 - Posted by: Dale_Saran at January 20, 2011 3:28 PM

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

Comment #339 - Posted by: zman at January 20, 2011 4:38 PM

25:00 with 40lb db's.

Comment #340 - Posted by: Erik 34 | M | 72" | 100kg at January 20, 2011 4:38 PM


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.

Comment #341 - Posted by: Justin P at January 20, 2011 4:48 PM

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?

Comment #342 - Posted by: Erick E at January 20, 2011 4:54 PM

As RX'd

Comment #343 - Posted by: Matthew Burritt at January 20, 2011 5:13 PM

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

Comment #344 - Posted by: Jeff & Charity @ CF Snohomish at January 20, 2011 5:13 PM

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


Comment #345 - Posted by: Kevin McClellan 49/195 at January 20, 2011 6:09 PM



Comment #346 - Posted by: Mike at January 20, 2011 6:12 PM

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

Comment #347 - Posted by: DW at January 20, 2011 6:18 PM

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

Comment #348 - Posted by: Rosie in Atl at January 20, 2011 6:49 PM


WOD's at 75% this week

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


Comment #349 - Posted by: mom to five at January 20, 2011 7:13 PM

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


Comment #350 - Posted by: brett_from_wylie at January 20, 2011 7:29 PM

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


great workout!!

Comment #351 - Posted by: BPemberton at January 20, 2011 7:35 PM

17:01 as rx'd

treadmill for run.

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

Comment #352 - Posted by: KyleN (M 27/6'3''/217) at January 20, 2011 8:18 PM

23:41 subbed 500M rows for runs

Comment #353 - Posted by: Craig Fletcher M/39/6'4"/215 at January 20, 2011 8:52 PM

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.

Comment #354 - Posted by: Zach at January 20, 2011 9:47 PM

5 rounds

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



Comment #355 - Posted by: Alex (Crossfit Tyneside, UK) at January 21, 2011 1:25 AM

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

Comment #356 - Posted by: Alex at January 21, 2011 1:31 AM

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

Comment #357 - Posted by: dyagg at January 21, 2011 4:07 AM

35# dumbells


all done on indoor track

Comment #358 - Posted by: cbecker at January 21, 2011 6:02 AM

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


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

Comment #359 - Posted by: Bells 38/195 at January 21, 2011 6:23 AM

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

Comment #360 - Posted by: BigCurly13 at January 21, 2011 7:40 AM


20:43 Rx'd (treadmill)

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

Comment #361 - Posted by: BrianG at January 21, 2011 7:56 AM


Comment #362 - Posted by: lucien at January 21, 2011 8:11 AM

As rx'd

Comment #363 - Posted by: rustyw at January 21, 2011 9:01 AM

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.


Comment #364 - Posted by: JParker at January 21, 2011 9:02 AM


1.5 pood kb and 1 x 55# db


Comment #365 - Posted by: collard at January 21, 2011 9:09 AM


1.5 pood kb and 1 x 55# db


Comment #366 - Posted by: collard at January 21, 2011 9:09 AM

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

Comment #367 - Posted by: blades at January 21, 2011 9:56 AM

Treadmill otherwise Rx

Comment #368 - Posted by: medic8 at January 21, 2011 1:01 PM

20# dumbell, otherwise as rx'd



Comment #369 - Posted by: LindsayDC at January 21, 2011 1:02 PM



Comment #370 - Posted by: Dave Berry at January 21, 2011 1:25 PM

as rx'd 23:25

Comment #371 - Posted by: leibc2 (M/27/5'9"/165lbs) at January 21, 2011 1:48 PM

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

16:53 rx'd

Finally beat maleolo!

Comment #372 - Posted by: joey sanchez at January 21, 2011 2:14 PM

Time 25:34

Comment #373 - Posted by: Jeff Gebbie at January 21, 2011 5:39 PM

19:38 with 55# dumbbells

Comment #374 - Posted by: MarcusG 5'9" 165# at January 21, 2011 7:50 PM


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

Comment #375 - Posted by: JT at January 22, 2011 1:29 AM

Five rounds for time of:

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


Comment #376 - Posted by: Gerard at January 22, 2011 5:45 AM

As rx: 19:17

Comment #377 - Posted by: JNel at January 22, 2011 7:56 AM

38 years old


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.

Comment #378 - Posted by: FT CrossFit at January 22, 2011 12:48 PM


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


almost lost my oatmeal.

Comment #379 - Posted by: erin at January 22, 2011 1:20 PM

sub'd 45# bent over row db

Comment #380 - Posted by: Chris R m/33/6-1/185 at January 22, 2011 1:22 PM

4 rounds
15 bur pees
95lb barbell bent over raise

Comment #381 - Posted by: Montana03 at January 22, 2011 1:23 PM


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!!

Comment #382 - Posted by: Cleveland at January 22, 2011 9:14 PM


20 kg dumbbells (heaviest we have)

Comment #383 - Posted by: Mik at January 22, 2011 10:35 PM

As Rx'd.

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

Comment #384 - Posted by: Miyagi 30/m/168.6# at January 23, 2011 11:45 AM

20 Burpees
15 Pullups


Comment #385 - Posted by: BarryT at January 23, 2011 2:25 PM

As rx'd


Comment #386 - Posted by: al deezy at January 23, 2011 3:03 PM


Comment #387 - Posted by: ryan k at January 23, 2011 3:26 PM

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

Comment #388 - Posted by: Diogo Henriques at January 24, 2011 4:45 AM

43m, 72/217

Comment #389 - Posted by: will at January 24, 2011 6:17 AM


22.17 on a treadmill.

Comment #390 - Posted by: Mickop at January 24, 2011 7:20 AM

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

Comment #391 - Posted by: Greg/50/70"/215/03/17/08 at January 24, 2011 12:08 PM

31 yom, 190 lbs

26:15 as rx'd

Comment #392 - Posted by: Jeff Weltmer at January 24, 2011 12:46 PM

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


Comment #393 - Posted by: Dexter 18/6'0"/145 at January 24, 2011 6:44 PM

5 rds for time

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


Comment #394 - Posted by: knodes at January 25, 2011 2:38 AM

As rx:d except for 46# dumbbells, which was the closest I could get to 50. Treadmill w/ 1% incline.
(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!

Comment #395 - Posted by: AndersB at January 25, 2011 4:45 AM

Sub'd 100# barbell: 19.42

Comment #396 - Posted by: Honcho M/32/5'10"/180 at January 25, 2011 9:39 AM

Modified and Scaled:

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

13:19 min

Comment #397 - Posted by: CER - M/36/205/6' at January 25, 2011 10:23 AM

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.

Comment #398 - Posted by: Shane/32/6'/193 at January 25, 2011 2:04 PM


as rx'd 23:30

Comment #399 - Posted by: Patrick at January 25, 2011 2:09 PM

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

Comment #400 - Posted by: Ian at January 25, 2011 2:48 PM

28:28 as rx'd

Comment #401 - Posted by: Keith at January 25, 2011 3:26 PM

28:28 as rx'd

Comment #402 - Posted by: Keith at January 25, 2011 3:27 PM

CFWU-2. From home.
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.

Comment #403 - Posted by: jrm at January 25, 2011 6:50 PM


Comment #404 - Posted by: MikeyPaul/29/5.8/170 at January 25, 2011 7:38 PM

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

Comment #405 - Posted by: holmes11b at January 26, 2011 4:04 AM

M55yo 234

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

Comment #406 - Posted by: do_b330 at January 26, 2011 9:55 AM


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


Comment #407 - Posted by: Richie D. at January 26, 2011 1:36 PM

back on sch...

did this outside...pretty icy but finished

Rxd 21.31

Comment #408 - Posted by: jen osborn at January 26, 2011 3:27 PM

back on sch...

did this outside...pretty icy but finished

Rxd 21.31

Comment #409 - Posted by: jen osborn at January 26, 2011 3:28 PM

Watch stopped during wod. As rx'd. Estimated time between 30-35 minutes.

Comment #410 - Posted by: RB at January 26, 2011 6:25 PM


As Rx'd. 32:54

Comment #411 - Posted by: denob at January 27, 2011 10:33 AM

35 yom 210 bwt

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

Comment #412 - Posted by: brian t at January 28, 2011 8:18 AM

5 Rounds as rx'd
Used a treadmill for run.
Not a fan of the treadmill but it's pouring out.

Comment #413 - Posted by: Mark S. at January 28, 2011 8:51 AM

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.

Comment #414 - Posted by: RJB7 at January 28, 2011 11:11 AM

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

rest as rxd


Comment #415 - Posted by: schinizel/m/32/5'8/150ish at January 29, 2011 8:25 PM

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


Comment #416 - Posted by: Drew: m/42/5'10"/160 at January 29, 2011 10:54 PM

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

Comment #417 - Posted by: spatterson at January 30, 2011 6:14 PM

rx'd 26:30

Comment #418 - Posted by: chan at January 31, 2011 2:29 AM

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


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


Comment #419 - Posted by: Kent at January 31, 2011 3:47 PM

CFWU x 3

#35 Dumbbells, PAC track 2 outer laps

Brutal as usual

Comment #420 - Posted by: F15E_WSO/M/48/180 at February 1, 2011 12:52 PM

19:10 Rx + 53# KB

Comment #421 - Posted by: MNinKC at February 2, 2011 10:33 AM

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.

Comment #422 - Posted by: Rob at February 6, 2011 9:15 AM


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.

Comment #423 - Posted by: zenoperegrinus at February 7, 2011 12:55 PM

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,


Comment #424 - Posted by: CrossfitBilly - Olympic Crossfit at February 7, 2011 1:15 PM

scaled to the porch and subbed push ups for burpees.


Comment #425 - Posted by: thenine/m/33/6'6/250 at February 8, 2011 1:25 PM


Comment #426 - Posted by: MoGreene at February 11, 2011 9:15 AM

Kfed 19:19 (35lbs each hand)

Shady ~18:00(used 25lbs DB)

Comment #427 - Posted by: kfed at March 5, 2011 12:48 PM

At Red Lion Pasco during State tournament.

Comment #428 - Posted by: Doug at March 15, 2011 4:34 PM

As rx'd


Comment #429 - Posted by: JerryM (m/39/6'2"/240) at April 8, 2011 5:09 AM

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

Comment #430 - Posted by: Seth (M,32,6'3",215) at April 11, 2011 10:24 AM

2 rounds only.


Comment #431 - Posted by: Manchild at December 17, 2012 7:04 AM

4 rounds
35# rows
32 minutes

Comment #432 - Posted by: dcyn at November 5, 2014 10:00 PM


Comment #433 - Posted by: William M. at January 23, 2015 9:49 AM
Post a comment

Remember personal info?