February 20, 2011

Sunday 110220

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

Let trailing knee gently kiss the ground on each lunge.

Lance Cantu 7:41. Post time to comments.

Compare to 100621.

JoeCatalanoStLucia_th.jpg

Enlarge image

Joe Catalano, St. Lucia.


"Pistol Progressions: Parts 1-2" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Meeting Mads Jacobsen" - video [wmv] [mov]


From the Vault:
WOD Demo (March '07) - video [wmv] [mov]


"The successful person makes a habit of doing what the failing person doesn't like to do."
- Thomas Edison

Posted by lauren at February 20, 2011 5:00 PM
Comments

Just ate some gluten. Playing Super Mario.

Good WOD

Comment #1 - Posted by: wheels at February 19, 2011 5:01 PM

Oh yeah? Just hammered a dozen chocolate-chip cookies. So there.

Comment #2 - Posted by: james.patrick [M/48/66"/135] at February 19, 2011 5:15 PM

Nice piton pic. I was there on my honeymoon but didn't bring my buddy lee jumprope. Wish I could go back.

Comment #3 - Posted by: Ryan C. at February 19, 2011 5:27 PM

Looks like Joe stayed at Jade Mountain...awesome place. Was in St. Lucia last year at Calabash Cove. I love that island!

Comment #4 - Posted by: ArcLite M/35/69"/163 at February 19, 2011 5:38 PM


"gently kiss"...
never a way that I would describe any workout, or part of, in Xfit.

Comment #5 - Posted by: hof at February 19, 2011 5:59 PM

where is B these days? He was the man back in the day, I hope he still is.

Comment #6 - Posted by: Matt at February 19, 2011 6:13 PM

Hey Joe-

Is that pic taken at Jade Mountain?

Comment #7 - Posted by: Tommy L at February 19, 2011 7:22 PM

Crossfit Sri Ram Ashram, India
Had a great morning of crossfit with 25 kids participating ages 3-adult. That's why we love Crossfit.

Shubham (14yrs) - 10:49rx
Gautam (17yrs) - 10:06rx
Rajpal (15yrs) - 12:50 15kg
Bachendra - 11:16rx
Uttam 11:22rx
Kyle 15:20 15kg
Krishna (14 yrs) - 7:16 10kg 3 rounds
Karan (14 yrs) - 7:16 10kg 3 rounds
Narayan (14 yrs) - 5:33 10kg 3 rounds

Comment #8 - Posted by: rashmi at February 19, 2011 7:40 PM

No effin way....from Jade Mtn. Props to ya. As a crossfitter who grew up in St. Lucia I hope you climbed the Pitons!

Comment #9 - Posted by: Leonard at February 19, 2011 8:10 PM

Kick ass song anyone know who it is or song title?

Comment #10 - Posted by: Foose at February 19, 2011 8:58 PM

Rx'd 11:16 legs are hurting new P.R. though

Comment #11 - Posted by: Corey 24m/5'10"/185 at February 19, 2011 9:04 PM

How ironic, Mr. Edison. That's just what Nikola Tesla did.

Awesome pic today!

Comment #12 - Posted by: CraigH at February 19, 2011 9:40 PM

Half-Marathon at the FOB in Iraq:
1:55:50
Sub 9min miles, and it felt easy. I found out about it yesterday, so no special train-up; just .com
I'm ready for a full when I get home.
Thanks CrossFit!

Comment #13 - Posted by: travis reese 24/m/170/68 at February 19, 2011 10:38 PM

injured my back boxing last week so a week off from crossfit. then what comes up, just some of my favourite workouts.

really got to fight the urge to get in the gym am missing it like crazy after 3 days.

Comment #14 - Posted by: rob at February 19, 2011 11:33 PM

Hmmm. Not knees tracking tracking out over toes in squat?

I thought that it wasn't healthy for knees to go outside of knees either (as well as inside).

Comment #15 - Posted by: sven at February 19, 2011 11:36 PM

about how many lunges in place would be 50 ft? i'm 6'3"

Comment #16 - Posted by: ck at February 19, 2011 11:38 PM

11:22rxd
pretty rough 15 meters

Comment #17 - Posted by: kyle at February 19, 2011 11:52 PM

Where can I get those cool looking Reebok trainers with the mad sole? Are they a CrossFit special trainer? Can't wait till Reebok bring CrossFit world wide, about time it was moved out of the garage and into the main stream gyms.

Comment #18 - Posted by: Dave at February 20, 2011 12:45 AM

Go Mads! We luv ya! x

Comment #19 - Posted by: Janey H at February 20, 2011 1:52 AM

M/45/185

Subbed 20lb DB for barbell


13:10

Comment #20 - Posted by: Cosmo at February 20, 2011 5:05 AM

Does anyone have any experience with the Punch kettlebells from Rogue (aka, the Rogue "Kilo" bells) as compared to Dragon Door and/or Lifeline?

Comment #21 - Posted by: Ferreus at February 20, 2011 5:15 AM

Comment #12 - Posted by: ck

I'd say each step or lunge woulfd be about 3 feet so that woudld be 16 steps or lunges is 50feet with a 3foot stride.

Comment #22 - Posted by: Nik Nichols 42yo,5'7''165lbs at February 20, 2011 5:38 AM

ATTENTION: FELLOW CROSSFITTERS AND FIREFIGHTERS. My good friend Robert Ramos who crossfits and is a fellow firefighter stepped off a retaining wall last night around 1 a.m. and twisted and dislocated his knee. He was taken in to hospital where they realigned his knee. It was then discovered he had no pulse below the knee. He is currently in surgery to try to repair the artery but has had no circulation below the knee for almost 7 hours. If Blood flow isnt returned within the hour they are going to take his leg. He isnt even aware of this at the moment since he has been under since arriving at the hospital. He desperately needs your prayers and concerns. This may not be the place to post this but right now he needs all the help he can get. so Please Pray for him. thanks

Comment #23 - Posted by: JH FIREFIGHTER at February 20, 2011 6:05 AM

Mr. Ramos will be in our prayers. Lets hope for a speedy recovery.

Comment #24 - Posted by: chris at February 20, 2011 6:15 AM

27/m/5'11"/215ish
13:41 1:05 faster than last time

Comment #25 - Posted by: Nickosaurus at February 20, 2011 6:17 AM

11:21 rx'd
Slightly more intense than it looked on paper.....

Comment #26 - Posted by: Nick at February 20, 2011 6:31 AM

Sunday musings...

1)Sharp. “He had an ear sharp enough to hear a gnat shrug.” How good is that?

2) Census. 100% of the human population of the moon has been American. How good is that?

3) Rest day. Today is a rest day for me. Three days. Three “Girls”. Three PR's.

I'm tired.

4) Direction. Is it easier to turn away FROM something, or is it easier to turn TOWARDS something? Is leaving viewed through the windshield or the rear–view mirror?

I'm pretty sure you could call this splitting hairs, gilding the Lily as it were, but I got to thinking about this after reading an article about Jake Plummer and his quite sudden retirement from the NFL at age 32. Walked away from some $5 million, and walked to a rather quiet life in northern Idaho. Even before I read the article I was sort of thinking about this after encouraging a patient to visit a Crossfit box owned by a young woman who left rockstar status in her corporate job to open up an Affiliate.

Does it matter? Man, I dunno, but it's bugging me a little bit. What takes more balls, to walk away from the known (be it good or be it bad), or to walk toward what might be a very good unknown? The “devil you know” and all that.

No answers here, I'm afraid.

5) Gratitude. Someone posted on Facebook something about always wanting more. NEEDING more. Always striving for more. The sense I got from the post, and indeed the theme that ran throughout the comments, was that to NOT be ever–striving for more, to not EVER be satisfied, was to somehow settle. Settle for less. This was pretty much universally agreed to be a bad thing.

But where does happiness fit in here? If one never has enough, if one can never even be content, how is it that one can ever be happy? Frankly, I spent most of the day looking for the vocabulary to explain this. It's just another version of the “want versus need” issue, complicated by a misunderstanding of the concept “ambition”.

I am ambitious. I have aspirations. Some of them are grand (reform organized youth sports, save the city of Cleveland), and some of them are quite trivial (own a home in Park city again, buy a watch). The difference, though, is that I'm really quite happy with what I have, who I am, where I am, and what I've done right now. I am thankful, openly and consciously thankful, for each one of those things.

Wpuld I like more? Why, yes thank you. I've HAD more and it was really quite lovely. The only thing better than enough is more, eh? But there's the rub: the man who knows when enough is enough will always have enough. We could say that one who is thankful for enough is living a life of gratitude. That certainly does not rule out ambition or aspiration, but it does leave a great big open door to happiness. People who are thankful for what they have, even those who constantly strive for more, tend to be quite happy.

I'm really quite happy. You?

I'll see you next week…

Comment #27 - Posted by: bingo at February 20, 2011 6:37 AM

As rx'd 11:24

Lumia
3 rounds
30ft walking lunge
21 burpees
6:44

Comment #28 - Posted by: Chris B. 18/150/5'8" at February 20, 2011 6:40 AM

12:02

Comment #29 - Posted by: Pacers at February 20, 2011 6:43 AM

15:43 as Rx'd.

New PR, beating my 18:24 on 27 Jun '10

Comment #30 - Posted by: NAMWIZ at February 20, 2011 7:04 AM

Musings in the filter...

Comment #31 - Posted by: bingo at February 20, 2011 7:10 AM

First timer 4 me !

Did it in 11.56 !:D

Comment #32 - Posted by: Lars/16/6'3/183 at February 20, 2011 7:13 AM

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
time 13:52
last time 13:00

Still slow, but it felt good though. no real breaks, just slow I guess.

Comment #33 - Posted by: NikNichols42yo 5'7'' 165lbs at February 20, 2011 7:15 AM

11:36 As Rx'd

Comment #34 - Posted by: Steve Muggridge at February 20, 2011 7:15 AM

10:39 rx. Burpees were slow.

Comment #35 - Posted by: hillmanb at February 20, 2011 7:17 AM

Hello Mads and Jami! So good to see you guys on the mainsite! Woo Hoo

Comment #36 - Posted by: Ling at February 20, 2011 7:59 AM

44 M 195- started crossfit 1 January 2011 exclusively after 2 year layoff from working out (being a lazy ass) completed my first Murph today in 55 minutes 23 seconds _ subbed 1 mile rows for run as its 15 degrees with 30 mph winds- I will be doing Murph 1x per month from here on.

Comment #37 - Posted by: John L at February 20, 2011 8:12 AM

23:36
Hated this one

Comment #38 - Posted by: Linwood Wright at February 20, 2011 8:16 AM

17:58 with 30lb barbell

Comment #39 - Posted by: Kristina f/27/5'3"/120 at February 20, 2011 8:24 AM

2011-02-20: 11:57. Sub 45 plate. Rnds@1:35-2:50.
2010-06-22: 14:07. Sub 45 plate.

Comment #40 - Posted by: gs at February 20, 2011 8:28 AM

my watch stopped 4 minutes in but didn't feel fast today. Still a good workout with a good sweat
15:58 last

Comment #41 - Posted by: Bells 38/195 at February 20, 2011 8:34 AM

17:20
burpees suck....the life outa me

Comment #42 - Posted by: Phil C 49/160 at February 20, 2011 8:44 AM

9:40 Rx'd

@#18. JH firefighter

Did say a prayer for brother Ramos.

FWFD Dusty Sides

Comment #43 - Posted by: DSides at February 20, 2011 9:02 AM

19:45

I estimated the lunges to be approximately 14 since I was doing this in my apartment. I also am recovering from a knee injury so the burpees were triples at max. That was a killer WOD. In the middle o the first round I wanted to quit. Glad that crossfit is teaching me the mental toughness to at least stick it out.

Comment #44 - Posted by: Jacob A at February 20, 2011 9:10 AM

14:54 rx

All the best to Robert Ramos.

Thanks for the musings Bingo.

Comment #45 - Posted by: gb 43/m/71"/185# at February 20, 2011 9:20 AM

11:52 Rx'd
Done in my living room, 2.5 laps of a marked out 21 foot area! Turn arounds and burpees were tough.

Comment #46 - Posted by: Lucas King 17/158# at February 20, 2011 9:24 AM

14:38

Subbed a hi-lift jack from my jeep (about 30lbs) for barbell. It's redneck I know.

Comment #47 - Posted by: AdamE at February 20, 2011 9:27 AM

16:23 rx'd

Comment #48 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 20, 2011 9:28 AM

10:30
good burpeeing but still go faster on them

Comment #49 - Posted by: charbs 25/190 at February 20, 2011 9:29 AM

M/56/5'9"/149

17:46 with 35lb bar

Comment #50 - Posted by: CBland at February 20, 2011 9:38 AM

f 29/5'7/125
25lb plate
16:47

m 29/6'1/185
45lb plate
16:30

Comment #51 - Posted by: OFQ-MD at February 20, 2011 9:45 AM

39M/5'10"/170#

W/U: skipped.

As Rx: 11:18.

C/D: skipped.

New PR by 0:13. Done in backyard (26F, 17F wind chill, 75% humidity, wearing VFF). Really should have done a warm-up.

Comment #52 - Posted by: rjf (Since 07-20-07. WOD no. 984) at February 20, 2011 10:00 AM

11.52
2 lengths of work for around 18m - and yes I agree @lucasking turn arounds were tough with bar

Comment #53 - Posted by: Karlos at February 20, 2011 10:13 AM

that was terrible, after pr'ing fran and diane today, hit this with 14:24, subbed a 45lb plate because of the room constraints at a globo gym

Comment #54 - Posted by: matt cosimini at February 20, 2011 10:18 AM

11:09 rx'd

Comment #55 - Posted by: dan colson at February 20, 2011 10:20 AM

m/48/177
12:14 last time 14:49 both rx'd

Comment #56 - Posted by: Troy at February 20, 2011 10:26 AM

Oops I read this wrong.. Did 50 lunges instead. Oh well walking is over rated anyway.

Comment #57 - Posted by: James mcLean at February 20, 2011 10:26 AM

19:30
A rough one, but enjoyably tough.
I've been growing out a beard, and at one point my workout partner told me I looked like Gerard Butler in 300 (complete with the Spartan expression). That made for a good laugh!

Best wishes to Robert Ramos.

In regards to Bingo's musings: I view happiness as a complex mixture of feelings that is very personal and in no way tied to an external source. A great mentor of mine, George Hopkins, taught me that happiness is a personal choice. When I choose to be happy, I find that I am satisfied with where and who I am. I look at my current situation and realize that there's no other place I could be right then and there, in the present, and so I can either choose to be happy, or choose to be sad. I have found that being happy is what drives me forward, what pushes me to define my own circumstances. Happiness is not a result...rather it is the first step in getting to where I want to go. So I choose to be happy.

Have I been happy every day of my life? No. Everybody makes bad decisions sometimes. I've fought with depression. I've gotten mired down in circumstances that others have placed on my shoulders. During those times I was stuck, I wasn't moving forward. The only solution I found was to make that choice to be happy again, to be satisfied with my life in the NOW, the present. Once you do that, you find out the most amazing thing about being happy: There is no 'need', there is only 'want', and happiness will naturally drive you towards what you truly want. When you're happy, you open the door to 'thriving' rather than 'surviving'.

So to answer your question Bingo, I am happy. I am happy because I choose to be. And I am ever thankful that I was taught to live this way at so young an age.
Oh, and good luck with Cleveland.

"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them." ~George Bernard Shaw

Comment #58 - Posted by: cfs M/22/6'1"/150 at February 20, 2011 10:30 AM

15:53
subbed 45# barbell with 45#DB

Comment #59 - Posted by: mlt at February 20, 2011 10:38 AM

As Rx'd : WOO HOO ! My time still sucked but I did it!

24:09

F/42/133

Comment #60 - Posted by: liv4tris at February 20, 2011 10:57 AM


"Bingo" :

Loved your Post! Thank you!

Feeling Inspired...now off to work to enforce
the law ! :)

Comment #61 - Posted by: liv4tris at February 20, 2011 11:02 AM

13:48 as rx'd

Not bad seeing how spent I am from yesterday.
A little sloppy and need to get higher on the burpees.
As with many xfit workouts harder to actually do than it reads.

Comment #62 - Posted by: timrecords 22/m/170#/6'1" at February 20, 2011 11:18 AM

m/29/5'7"/190

as rx'ed
14:30

suprisingly the most painful part of my body afterwards are my shoulders

Comment #63 - Posted by: Ty at February 20, 2011 11:25 AM

11:43 (PR)
as rx'd
-Lunges need work, very poor performance on those.
-Burpees went very well.
100621: 13:09

Comment #64 - Posted by: Magnus 25/5'8"/160-165 at February 20, 2011 11:26 AM

F/41/5'4"/119
15:14
-40lb bar for overhead walking lunges (not exact measurement of 50 feet)
-only 20 burpees a round (didn't write down WOD and couldn't remember all details when I got to gym)

-first WOD another year older. Been following HQ WOD since September 1st. Zone too. Best shape of my life.

Comment #65 - Posted by: Heather Szabo at February 20, 2011 11:31 AM

WOD as RX'd
5 Rounds

17 strides of walking lunge with 25# plate.
21 Burpees
13:35
then
50 Weighted Sit-Ups

Comment #66 - Posted by: dyagg at February 20, 2011 11:33 AM

14:28 as Rxkd (PR)

Comment #67 - Posted by: Tyler Scott at February 20, 2011 11:44 AM

9:25 RX'd

Comment #68 - Posted by: Judah M/36/5'10"/195-200 at February 20, 2011 11:48 AM

m/27/165

26:30 as rx'd

first crossfit workout in 3 years. tough one

Comment #69 - Posted by: Dan at February 20, 2011 12:06 PM

RE: ROBERT RAMOS. Hopefully your boy is recuperating, I will hate for one of our HERO's to be out of commission. Our prayers from LA's FINEST ;-)

Comment #70 - Posted by: Fern T at February 20, 2011 12:17 PM

f/41/180/5'11"

5 rounds of

20 lunges with 25# bumper plate
21 burpees

time 17:37

Any workout involving burpees is never fast.

My shoulders are aching more from the burpees than from the overhead lungers. owwwww!

Comment #71 - Posted by: JuliePlatt at February 20, 2011 12:20 PM

17:19 as rx'd

Comment #72 - Posted by: Nikee 17/ f/130/5'6" at February 20, 2011 12:29 PM

15:53 rx'd

Comment #73 - Posted by: demps at February 20, 2011 12:40 PM

M/42/180

As rx'd:

15:45

That's 2 minutes and 10 seconds slower than my PR but it was still all I had in the tank today for some reason. I could feel myself plodding halfway through the first round of burpees.

February in a northern country is a grim and sullen thing.

More better faster

Comment #74 - Posted by: Marty at February 20, 2011 12:44 PM

Doing this after heave squats felt interesting. I should have scaled to keep it under 10 min. Hmmm?

rx'd
17:15

Comment #75 - Posted by: Andoryu in Japan M/33/6'/190 at February 20, 2011 12:47 PM

12:06 Rx

M/37/5'9"/170

45 bar was "homemade" - 30 lb kb on a 15 lb digging / pry bar

Comment #76 - Posted by: Doogs at February 20, 2011 12:53 PM

14:10
16:06 for wife - she used 5 lb plate vice the barbell

Comment #77 - Posted by: lewis & nana at February 20, 2011 12:54 PM

15:49
Burpees still kicking my butt.

m/37/6'1"/205

Comment #78 - Posted by: Rough Robbie at February 20, 2011 1:07 PM

As rxd @ FP
13.09

Comment #79 - Posted by: Jonblaze at February 20, 2011 1:10 PM

30 Minutes. I broke the burpees up into 3 7 rep sets.

Comment #80 - Posted by: Tom F. at February 20, 2011 1:13 PM

27/m/5'11"/180
As rx'd
12:18(PR)

Comment #81 - Posted by: justaman - liberty, sc at February 20, 2011 1:13 PM

13:04
Burpees got a lot harder as the WOD went on.

rd1 1:33
rd2 2:54
rd3 3:07
rd4 2:49
rd5 2:39

Comment #82 - Posted by: Jim D. 50/5'11"/165/M at February 20, 2011 1:18 PM

19:20

Comment #83 - Posted by: ccraft at February 20, 2011 1:33 PM

As rxed new pr 19.15
Prev time 33.15

On the move!

Comment #84 - Posted by: craigb at February 20, 2011 1:40 PM

5 rounds:
15 45-pound overhead walking lunges
21 burpees
11:42

Not terrible for my first WOD in ages. Excited to get back in shape/post better times.

Comment #85 - Posted by: Cooper C. at February 20, 2011 1:53 PM

M/35/165

Subbed 45# bumper plate due to tight quarters.
12:57

Comment #86 - Posted by: Jay Kay at February 20, 2011 1:58 PM

11:42 Rx'd.

Comment #87 - Posted by: james.patrick [M/48/66"/135] at February 20, 2011 2:02 PM

Oops! Did 50 METER lunges... 27:37

Comment #88 - Posted by: cb at February 20, 2011 2:04 PM

m/18/181/5'11

as rx'd

10:32

Breathing a bit better through this one. Hopefully mono is going away!

Comment #89 - Posted by: Kevin A. at February 20, 2011 2:17 PM

As Rx 14:48

Comment #90 - Posted by: Keil at February 20, 2011 2:20 PM

13:55 As Rx'd. I wish i wasnt slow at burpees.

Comment #91 - Posted by: Law at February 20, 2011 2:25 PM

M/29/170/5'7

7:37 RX

Comment #92 - Posted by: joey sanchez at February 20, 2011 2:32 PM

As rx'd- 20:36

Comment #93 - Posted by: Thinlizzie at February 20, 2011 2:38 PM

10:59 as rx'd

Comment #94 - Posted by: Purp M/23/186 at February 20, 2011 2:49 PM

M/43/5'11"/190

As rx'd

12:47(PR) (Previous PR--13:53)

Comment #95 - Posted by: nutfam at February 20, 2011 2:55 PM

32 yom, 190 lbs


18:43 as rx'd

Comment #96 - Posted by: Jeff Weltmer at February 20, 2011 2:56 PM

10:50... should not have been so restrained on first three rounds of burpees....

Go after it next time!

Bingo's post near top is fantastic about gratitude...

Comment #97 - Posted by: jake/29/175/6'1" at February 20, 2011 2:59 PM

18:50

subbed 35# KB

Comment #98 - Posted by: desantoata at February 20, 2011 3:08 PM

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
it "ate my lunch"

Comment #99 - Posted by: peejay2 at February 20, 2011 3:11 PM

Cool song any one know who or title?

Comment #100 - Posted by: Foose at February 20, 2011 3:12 PM

M/24/5'11/200

WOD as Rx'd - 13:12 burpees get tough

Comment #101 - Posted by: Joe-fiT at February 20, 2011 3:16 PM

4 rounds 18:21 (bodyweight)
7 GHD S/U

Comment #102 - Posted by: Curtis at February 20, 2011 3:22 PM

24 / M / 5'9" / 135lbs

Kelly, scaled to

Five rounds for time of:
Run 400 meters
15 Box jumps, 24 inch box
15 Wall ball shots, 12 pound ball

21:48

PR by over seven minutes with the same scaling. Sweet.

Comment #103 - Posted by: BC at February 20, 2011 3:23 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 4 HSPU per round.
Walking lunge x 5-5 w/ 45lb bb overhead 5-5 burpees x 5.

As rx’d: 16:17
Foam roll after
Compared to 100621: 19:04

Comment #104 - Posted by: Sesoku at February 20, 2011 3:25 PM

As Rx'd with 25# DBs
12:10
Daniel's first WOD!
20# DB, 12:55

Comment #105 - Posted by: Jette 41/M/5'11"/175 at February 20, 2011 3:37 PM

13:19 as rx'd

Comment #106 - Posted by: TRIPKASE m/38/160 at February 20, 2011 3:39 PM

As Rx'd w/ 25# DBs - 12:10
Daniel's 1st WOD!
20# DB - 12:55

Comment #107 - Posted by: Jette 41/M/5'11"/175 at February 20, 2011 3:40 PM

As rx'd: 9.39
100623: 10.17

Haile Leul: 3 rounds: 8.15

"When there is freedom from mechanical conditioning, there is simplicity. The classical man is just a bundle of routine, ideas and tradition. If you follow the classical pattern, you are understanding the routine, the tradition, the shadow - you are not understanding yourself." ~ Bruce Lee

Comment #108 - Posted by: Espinosa m/26/5'11"/165 at February 20, 2011 3:44 PM

Scaled: 9:47

Five rounds:
-50 feet walking lunges w. 25# overhead
-10 burpees

First WOD in 2 months. I was off doing shoulder rehab and recovering from a hockey related abdominal injury. Good to be back, but will be scaling and modifying for the next little while...

Comment #109 - Posted by: Ronnieboy at February 20, 2011 3:54 PM

5 rds, 20x OH stationary lunges (10/leg), 21 burpees
13:06, alternating with Chris.

Last time:
20' even
garage, 91F, June 21, 2010 5:21 PM

Comment #110 - Posted by: ajax at February 20, 2011 3:55 PM

16.45

PR by 2.45

Comment #111 - Posted by: controlfreak at February 20, 2011 3:55 PM

I read the comment about firefighter Ramos just now, my thoughts and prayers are with him!
In that profession, you never know what your day will bring.
I wish the best for him and his family.

Comment #112 - Posted by: LMH at February 20, 2011 3:59 PM

m/36/165
subbed 35# db
13:10

Comment #113 - Posted by: J. Galt at February 20, 2011 4:03 PM

13:50, 4 rounds. Beat from hunting trip and too much beer Friday night, was gonna just do 3, but busted another.

Comment #114 - Posted by: ScottMacArthur at February 20, 2011 4:04 PM

Forgot, PR is 16:45

Comment #115 - Posted by: ScottMacArthur at February 20, 2011 4:05 PM

16:24

This is exactly one minute quicker than last time. I was expecting more of an improvement, but I think the most notable difference is the post workout recovery. I didn't feel quite so destroyed this time around. I pretty much went as fast as I could suck air.

Comment #116 - Posted by: Alton 31yo, 5'11", 175lbs at February 20, 2011 4:06 PM

About 16 minutes for 3 sets, lots of breaks on burpees of 7 reps

Comment #117 - Posted by: Hale at February 20, 2011 4:09 PM

a little CFFB/CF mashup:
WU: FSx3+Jerk:115-135-175-185-205-215

"Russian Stim":
BS 2x2 275/315#(2:00)
PC 2x8 195/205#(:30/rep,2:00/set)
BS 2x2 335#(2:00)
PC 2x8 205#(:30/rep,2:00/set)

Lunge/Burpee WOD:
9:27 rx'd

(1:27,1:53,1:57,2:07,2:02)

at globo.

later,
b

Comment #118 - Posted by: brian p m/34/5'8-1/2"/169 at February 20, 2011 4:19 PM

Ad rx'd: 13:21

Comment #119 - Posted by: therozfather. 31/M/194 at February 20, 2011 4:22 PM

a little CFFB/CF mashup:
WU: FSx3+Jerk:115-135-175-185-205-215

"Russian Stim":
BS 2x2 275/315#(2:00)
PC 2x8 195/205#(:30/rep,2:00/set)
BS 2x2 335#(2:00)
PC 2x8 205#(:30/rep,2:00/set)

Lunge/Burpee WOD:
9:27 rx'd

(1:27,1:53,1:57,2:07,2:02)

at globo.

later,
b

Comment #120 - Posted by: brian p m/34/5'8-1/2"/169 at February 20, 2011 4:23 PM

5 rft of:
50' walking overhead lunge w/25# DB's
50 Doubles

12:31

Comment #121 - Posted by: Craig-Always Forward CrossFit at February 20, 2011 4:32 PM

rx'd
21:40
20 lunges 45#bb
21 burpees

Comment #122 - Posted by: john h 42/210 at February 20, 2011 4:52 PM

35/M/6'00/189

15:51

Previous was 18:00.

On midnights - 5.5 hrs sleep today, 4 hrs yesterday.

Comment #123 - Posted by: Dan D. at February 20, 2011 4:53 PM

20 walking lunges w/ 25# plate
21 burpees

16 minutes

Laura f/48/5'7/155

Comment #124 - Posted by: power-girl at February 20, 2011 5:08 PM

12:21 as rx'd

Comment #125 - Posted by: SB at February 20, 2011 5:09 PM

6 months Post Op Rotator cuff surgery
50 reps
20 # Med Ball Burpees
53/m/6’/215

Comment #126 - Posted by: Pete In Sun City at February 20, 2011 5:09 PM

used 30lb dumbbell and did 20 lunges,21 burpees. 11:37 felt ok after

Comment #127 - Posted by: vstanley30/m/5'11/195 at February 20, 2011 5:22 PM

3 rounds as RX'ed: 9:21
after back squat 5RM (PR): 295
and dynamic bench press
bicep started feeling the overhead and burpees so I called it.
ortho on wed... ARGH!

Comment #128 - Posted by: Steven M. Platek at February 20, 2011 5:22 PM

did this one in full turnout gear and scba (on air)which added about an extra 50lbs plus restricted movement
18:23
as rx'd
suck factor was high!

Comment #129 - Posted by: Troy at February 20, 2011 5:27 PM

M/46/180
As Rx
12:18

Comment #130 - Posted by: medic8 at February 20, 2011 5:30 PM

Comment #23 JHFIREFIGHTER
Our thoughts and prayers are with our Brother, the dangers we sometimes don't see are the ones that end up biting us in the ass. Let's hope he makes it through

Comment #131 - Posted by: Troy at February 20, 2011 5:30 PM

16:39

Comment #132 - Posted by: Jason Crocker at February 20, 2011 5:34 PM

15:23.55 Sub'd 35# KB

First round was with 45# sandbag & wallball in duffel - too much shifting and had to scale down. Kept my intensity & pleased with overall effort.

Comment #133 - Posted by: Jim 40/5'11"/170 at February 20, 2011 5:43 PM

Lunges with 20# med ball

13:47

Comment #134 - Posted by: Erik 34 | M | 72" | 216lb at February 20, 2011 5:49 PM

18:17 as Rx'd

22/M/185

Thought I was in good shape before ;)

Comment #135 - Posted by: Max at February 20, 2011 5:51 PM

45/172

As rx'd:

28:38

Comment #136 - Posted by: Rick Cantu at February 20, 2011 5:58 PM

Scaled

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

12:34

Comment #137 - Posted by: Sinal M/31/5'9"/215 at February 20, 2011 6:00 PM

22:47

Comment #138 - Posted by: chavez at February 20, 2011 6:33 PM

Did this in 19:00 maybe ill do better next time!

Comment #139 - Posted by: Stephen at February 20, 2011 6:33 PM

15:12

Comment #140 - Posted by: Repto M/40/5'11''/220 at February 20, 2011 6:39 PM

Rx'd - 12:40

Comment #141 - Posted by: Alan M/45/180# at February 20, 2011 6:39 PM

14:10
16:06 for wife - she used 5 lb plate vice the barbell

Comment #142 - Posted by: lewis & nana at February 20, 2011 6:58 PM

as rx'd

13:07

Comment #143 - Posted by: ferb44 190# at February 20, 2011 7:25 PM

F/29/150
13:05 with 20 lb dumbbells instead of 45 lb bar

Comment #144 - Posted by: Megan n at February 20, 2011 7:25 PM

Any word on the firefighter and his leg?
Best wishes to him !!

Comment #145 - Posted by: Green eggs & ham at February 20, 2011 7:29 PM

m/21/167/6'0

12:08

Comment #146 - Posted by: Brent at February 20, 2011 7:40 PM

I spent the day w my my mom and 8 yr old nephew so they did this wod with me just for fun.

Lots of time was taken up by laughing, but I was still able to break a pretty good sweat. My nephew did great with the burpees! Its amazing how awesome little kids are at crossfit!

My time was around 13 minutes

Comment #147 - Posted by: Sarah (22/120/5'4") at February 20, 2011 7:45 PM

15.16

i hate burpees great WOD tho

Comment #148 - Posted by: Dave at February 20, 2011 7:58 PM

12:45 as Rx, (PR).

45lb plate with handles in lieu of barbell. I did this WOD last time it came around, after having been doing Crossfit for about 2 months. My time today was over TEN MINUTES faster than last time!

Stoked!

Comment #149 - Posted by: Sheldon N (M/33/6'/183) at February 20, 2011 8:04 PM

Great workout. My first Crossfit WOD ever. The burpees are my least favorite exercise, lol.

17/m/140

12:10 as rx'd

Comment #150 - Posted by: Patrick E. at February 20, 2011 8:18 PM

41/m/185
as rx'd

new pr 12:33

3 years ago 13:22

Comment #151 - Posted by: JackM at February 20, 2011 8:29 PM

As rx'd- 20:36

Comment #152 - Posted by: em :) at February 20, 2011 8:49 PM

On a Rig - no room to walking lunge:

35# bar, 15 reps (approximated 50 ft.)
21 Burpees
14:30
4 deg. Celsius & Rig rocking side to side.

MK M/38/5'7"/165

Comment #153 - Posted by: mark Kidman at February 20, 2011 8:55 PM

Damn it!! I did 30 burpees each round! I wondered why I was finding it so hard to keep it under 15 minutes!!!
Oh well, did 3x3 front squats, 5x1 deadlifts then the WOD, 16:25

Comment #154 - Posted by: Munk at February 20, 2011 11:03 PM

13:37

25 lb dumbbells overhead

Comment #155 - Posted by: Marky Mark at February 20, 2011 11:54 PM

Any word on the firefighter and his leg?
Best wishes to him !!

Comment #156 - Posted by: Green eggs & ham at February 21, 2011 12:00 AM

M/20yo/145lb

9:12 as rx'd

Comment #157 - Posted by: Kurtis Beven at February 21, 2011 12:58 AM

18:11 as rx'd

Comment #158 - Posted by: Rusty M/30/184/5'11" at February 21, 2011 2:33 AM

m/33/5'9"/180

as rx'd 14:30 (New PR by 1:47)

Comment #159 - Posted by: lelliott at February 21, 2011 4:23 AM

3 rounds as RX'ed: 9:21
after back squat 5RM (PR): 295
and dynamic bench press
bicep started feeling the overhead and burpees so I called it.
ortho on wed... ARGH!

Comment #160 - Posted by: Steven M. Platek at February 21, 2011 5:13 AM

19:45

Comment #161 - Posted by: Devin D m/27/6'2''/175 at February 21, 2011 6:18 AM

m/26/197/70''

10:31

felt real slow...couldve definitely gone faster

Comment #162 - Posted by: pappagino22 at February 21, 2011 6:24 AM

33/m/5'10"/220

as rx'd 17:29

Comment #163 - Posted by: D Craig at February 21, 2011 6:43 AM

12:19 as Rx'd

Nice quick hitter

Comment #164 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at February 21, 2011 7:24 AM

8:27 rx'd (PR)

Comment #165 - Posted by: MarcusG 30 5'9" 168 at February 21, 2011 7:40 AM

M/17/165/5'11"

As rx'd 11:44

Comment #166 - Posted by: RYAN P at February 21, 2011 7:46 AM

Previous

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

Tonight

21:06 Did it at JC after work after a couple days off fighting a cold

Comment #167 - Posted by: Cleveland at February 21, 2011 8:11 AM

Wow I am amazed by these times. I found this workout really hard. The walking lungs were easy but burpees equal Mr. Pukey in third round. I finished all five rounds though

Comment #168 - Posted by: keith at February 21, 2011 8:57 AM

Wow I am amazed by these times. I found this workout really hard. The walking lungs were easy but burpees equal Mr. Pukey in third round. I finished all five rounds though

Comment #169 - Posted by: keith at February 21, 2011 8:58 AM

Oops. Did 25 burpees each round.lol First WOD I did as rx'd. Always had to sub something except this one. Time sucked but think some of it was becuase of the 25 burpees....good one, shoulders are burning!

as rx'd

29:22

Comment #170 - Posted by: kevin s 6'2"/215/36 at February 21, 2011 9:02 AM

good WOD! messed up and did 25 burpees instead of 21! oops..lol. that probably is the reason it killed my time.

as rx'd

29:23

Comment #171 - Posted by: kevin s 6'2"/215/36 at February 21, 2011 9:03 AM

14:55
Its been hard to keep up with crossfit and do them at the rec centeer gym now that i have come to college...
Im out of Crossfit shape

Comment #172 - Posted by: Eclarkuofa 6' 175lb 19yrs at February 21, 2011 9:27 AM

10:53. Walking lounges for 11 meters

Comment #173 - Posted by: sindre at February 21, 2011 9:35 AM

M/39/6'1"/175

17:14 as RX'd

that looked easier on paper!

Comment #174 - Posted by: chad81 at February 21, 2011 10:05 AM

33# bar
11:28

Comment #175 - Posted by: Sue Ady f/42/127 at February 21, 2011 10:24 AM

CFWU x3

19:31
as rx'd (14 total lunges each round)

Comment #176 - Posted by: Matthew at February 21, 2011 10:38 AM

Jeff @ 2.0
25' out and back lunges
7:58

Comment #177 - Posted by: Jeff & Charity @ CF Snohomish at February 21, 2011 10:45 AM

11:40 as Rx'd

Comment #178 - Posted by: Marco at February 21, 2011 11:39 AM

8:42 rx'd

Comment #179 - Posted by: BH2 m31/182 at February 21, 2011 12:00 PM

20:47 gym closed had to use 10# plate

Comment #180 - Posted by: greg 39/6'3"/214 at February 21, 2011 12:02 PM

as rx´d.

12:06

Comment #181 - Posted by: tanzenfranz (M/27/190cm/85kg) at February 21, 2011 1:02 PM

3rds cfwu

20 overhead walk lunges with 45# plate
21 burpees

16:10

Comment #182 - Posted by: nucf m/24/5'7"/155 at February 21, 2011 1:02 PM

19:00 on the dot

Comment #183 - Posted by: Matt Militello at February 21, 2011 1:25 PM

16:50 as rxd

Comment #184 - Posted by: milarski at February 21, 2011 2:24 PM

14:06 as Rx'd

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

Comment #185 - Posted by: mark nash at February 21, 2011 2:28 PM

did as rx'd. My watched stopped 4 minutes and didn't realize it till the 4th round. Still got a good one in.

Comment #186 - Posted by: Bells 38/195 at February 21, 2011 2:35 PM

8:57 @ crossfit snohomish

Comment #187 - Posted by: JDisch at February 21, 2011 2:38 PM

5 Rnds:
Walking lunges w/35# plate overhead
21 burpees
14:11

Comment #188 - Posted by: Carole F/52/5'6/133 at February 21, 2011 3:33 PM

used 20kg plate

13.29

tough WOD.

Comment #189 - Posted by: nick in sydney at February 21, 2011 3:40 PM

M/34/142lbs/5'5"

9:22

Comment #190 - Posted by: Brandon Burritt at February 21, 2011 3:49 PM

4 Rounds
OH Squat x 25
Burpees x 15
21:26

Comment #191 - Posted by: DCE at February 21, 2011 3:53 PM

Bingo,

I've always felt happiness wasn't the goal - Fulfillment is, given it assumes happiness as part of a broader, action oriented satisfaction with one's life and activities.

I'm another one who stepped off a corporate ladder at senior management level because it wasn't working for me. I have a 2 person business now which gives me a lot of flexibility, time with family & friends and a good amount of wealth.

It makes me happy....but doesn't always keep me fulfilled.

I'll keep trying though

Comment #192 - Posted by: nick in sydney at February 21, 2011 3:56 PM

25 lb weight
28.02

Comment #193 - Posted by: footdoc at February 21, 2011 4:05 PM

M/34/5'4"/142lbs
Used 45lb plate instead of barbell
9:18 PR

Comment #194 - Posted by: Matthew Burritt at February 21, 2011 4:19 PM

26 walking lunges with 45# OH
21 Burpees

Aaron: 16:06
AW: 20:45

Comment #195 - Posted by: Aaron Acosta at February 21, 2011 4:54 PM

9:30

Comment #196 - Posted by: Mad Max at February 21, 2011 5:34 PM

12:51 with 50lb sandbag overhead
PR by almost 2 minutes

Comment #197 - Posted by: Jones at February 21, 2011 6:10 PM

as Rx'd:

12:09

Comment #198 - Posted by: Ken Mitchell at February 21, 2011 6:25 PM

PR. 10:49. (cut 5 minutes off previous PR).

Comment #199 - Posted by: Xman at February 21, 2011 7:39 PM

10:23 rx'd-ish

I used a 45# plate to make navigating the globo gym more realistic. Also, lunges were over 50 ft.
(3.5 pillars at East Falls Fitness)

Comment #200 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at February 21, 2011 7:58 PM

14:59 As Required
(Just made it under my 15 minute goal)

Comment #201 - Posted by: KJL25/33/M/5'10" at February 21, 2011 8:13 PM

13:15.35lb bar.18 lunges each round to reach 50'.

Comment #202 - Posted by: hillmang at February 21, 2011 9:51 PM

M/34/168/5'7"

18:35 Rx.

A little disappointed, but did it alone without motivation...and had to turn around at 25' which slowed me down.

17 days left at Camp Leatherneck!!

Comment #203 - Posted by: PunchyUSMC at February 21, 2011 9:58 PM

mod w/ 45# plate: 11.47 PR

Comment #204 - Posted by: Mike Honcho M/32/5'10"/185 at February 22, 2011 4:34 AM

16:22
30/M/190+/-
Lord, be with the ramos family!

Comment #205 - Posted by: Cyborgryno at February 22, 2011 6:07 AM

Subbed 45# plate.

11:35

Lungs on fire... Have a great day everyone.

Comment #206 - Posted by: Slav 23/M/68"/165 at February 22, 2011 6:18 AM

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet (15 lunges in place)
21 Burpees

17:58

Once again burpees slowed me down...

volume training pullups: 3-3-3-3-3-3-3-2-2-2-1

Comment #207 - Posted by: knodes at February 22, 2011 7:47 AM

Jen 9:24.
Gunnar 11:35
harold 11:25
chris 11:27
eric 12:19
paul 8+165+6 (crossfit fort vancouver WOD)

Comment #208 - Posted by: jwills at February 22, 2011 9:53 AM

25:39

used 45# plate instead of bar. burpees wrecked me.

Comment #209 - Posted by: thesomnambulant at February 22, 2011 10:11 AM

As Rx'd

11:25

BRAZIL

Comment #210 - Posted by: Guilherme Guida M/28/5'9''/178 at February 22, 2011 10:36 AM

43/m/176cm/74kg

Used a 45 pound kettlebell oberhead

12:54 (last time 11:37 PR)

Wow, I gave it all this morning, it felt really hard and I can't believe I did this one more than a minute faster before.
Maybe my sore butt from yesterdays Mary PR wasn't very helpful for the weighted lunges.

Comment #211 - Posted by: Memuc at February 22, 2011 10:59 AM

M/25/6'/195
13:28

Comment #212 - Posted by: goose at February 22, 2011 11:14 AM

14:30 (used 2 25lbs kettlebells overhead with lunges)

Comment #213 - Posted by: leibc2 (M/28/5'9"/165lbs) at February 22, 2011 11:15 AM

9:25 RX'd

Comment #214 - Posted by: D. Swan at February 22, 2011 12:51 PM

2T @ home
Lunges out driveway
35# Lunges
9:55

Comment #215 - Posted by: Jeff & Charity @ CF Snohomish at February 22, 2011 1:35 PM

16:30
used 45lb plate

Comment #216 - Posted by: gary martins at February 22, 2011 1:41 PM

12:51

Comment #217 - Posted by: Smithy/m/50/5'10"/170 at February 22, 2011 3:01 PM

ski @ kirkwood all day.

Comment #218 - Posted by: kevin o at February 22, 2011 5:15 PM

w/ 10# dbs
19:08

last time w/ 15# dbs 23:00

Comment #219 - Posted by: Callum at February 22, 2011 6:32 PM

subbed 21 45lb overhead squats for the lunges.

23 min...

Comment #220 - Posted by: lucien at February 22, 2011 7:39 PM

m/32/5'8"/170lb

as rx'd

9:50

78 165 176
350Cal

Comment #221 - Posted by: Adam Hamm at February 23, 2011 4:39 AM

M/ 37/ 133 lbs/ 5'-6"
I did another WOD today:
I did the 10 meters running WOD, where you increase the 10 meter shuttle runs every minute
(minute 1 you do 1 10 meter sprint, minute 2 you do 2 (touch lines at each 10 meters), etc. starting on the minute so you keep going until you can not complete the reps per minute.)
I did 21 complete rounds and stopped on minute 22.
Fun WOD. I wanted to do this after I read it to see how it would feel and where I would feel it. It would have been sooo much easier with a big stopwatch on the wall or something like that, or with someone telling me what was going on, but it was a nice change of pace. Next time I'll do 23 I think, and really push it a bit harder. I actually felt it a lot more in my hamstrings and ankles, but a good change, like college and high school all over again.
After a few minutes of rest I did 5 rounds of single arm dumbell snatches for 5 reps per arm each round so 50 total reps (40 lbs, 47.5 lbs, 55 lbs, 60 lbs, 65lbs) I had to stop for a quick regrip on the last couple once or twice, but they felt good overall.

Comment #222 - Posted by: Anton at February 23, 2011 7:02 AM

wow, always forget how much lunges screw me up...

scaled to 25# barbell, 16 lunges per round
21 burpees

16:52

Comment #223 - Posted by: bert at February 23, 2011 7:53 AM

sub'd 35# plate
16:01

Comment #224 - Posted by: BrianR m/48/6'2"/188 at February 23, 2011 8:48 AM

11:05 rx'ed

Burpees were slow, but good WOD, thought I'd be in the 9:ss, oh well, maybe next time.

Comment #225 - Posted by: Shane/32/6'/192 at February 23, 2011 8:50 AM

11:23

distance was a little shorter then 50 ft but really close to it

Comment #226 - Posted by: Raph at February 23, 2011 9:15 AM

m/42/6'0"/195

It was ugly, but...

21:17

Comment #227 - Posted by: Jeff H at February 23, 2011 9:33 AM

as rx'd:

18:28

Comment #228 - Posted by: dsm19 / 32 / 6'0 / 210 at February 23, 2011 10:26 AM

15:45

used 2 stacked 25# plates instead of 45# barbell, so only walked 40ft.

Comment #229 - Posted by: James at February 23, 2011 10:32 AM

knee didnt really touched ground every step
and the bar was just 15kg
18:33

Comment #230 - Posted by: tum1 at February 23, 2011 11:25 AM

13:10 as RX'd

Comment #231 - Posted by: Brian 29/5'9"/179 at February 23, 2011 2:22 PM

f/34/142/5'1"

15:57

16 standing lunges w 20lb bar

Comment #232 - Posted by: sharlene raines at February 23, 2011 3:40 PM

As Rx'd.
12:54 (PR)


"Mrs. Miyagi"
As Rx'd.
12:39 (PR)

Comment #233 - Posted by: Miyagi m/31/172.2# at February 23, 2011 3:43 PM

Circa 11 minutes with a lot more turning since it was a 15 foot room.

Comment #234 - Posted by: DavisBenDavis at February 23, 2011 3:56 PM

15.23 as rxed
20.03 last time

Comment #235 - Posted by: Kyle A. at February 23, 2011 4:05 PM

M/41/198/6'3"

22:00

Comment #236 - Posted by: collard at February 23, 2011 4:06 PM

used bundle of conduit

16:53

m/36/228

Comment #237 - Posted by: Toby D at February 23, 2011 4:58 PM

Mads - The Swedish Mayor!

Comment #238 - Posted by: Chuck Carswell at February 23, 2011 5:10 PM

27:59 vs
21:14 6/21/10
23:12 3/13/07
24:35 7/21/05

hmmm...not bad considering patellofemoral syndrome since last time. nonetheles, really hurt.

.6 mi run wu 4:38

Comment #239 - Posted by: kevin o at February 23, 2011 5:16 PM

16:22

Comment #240 - Posted by: nsb at February 23, 2011 7:22 PM

10:15 as Rx'd

M/38/209/5'8"

Comment #241 - Posted by: Nick J. at February 23, 2011 9:10 PM

29/6'8"/226

21:01

Comment #242 - Posted by: Stretch at February 24, 2011 5:09 AM

WOD #41 - Done Wednesday 2/23 after getting back to school from a President's Day/Snow Day four-day weekend. As RX'ed:

26:05

M/42/5'11''/257

Comment #243 - Posted by: Pat Overton at February 24, 2011 9:03 AM

M/23/170#/6'

As Rx'd- 16:40

Comment #244 - Posted by: Daniel B at February 24, 2011 9:18 AM

15:15, as Rx'ed.

Comment #245 - Posted by: Kevin C. (M/51/5'11"/172) at February 24, 2011 10:10 AM

m/178cm/87kg/35y
rx'd (15 lounges)
14:28

Comment #246 - Posted by: gepeto at February 24, 2011 10:21 AM

F/27/157

15:15
1 1/2 rounds with 45#, rest with 35#

Comment #247 - Posted by: BrittanyG at February 24, 2011 10:39 AM

15:41

Pretty lame effort, wasn't into it today

Comment #248 - Posted by: al deezy at February 24, 2011 2:21 PM

As Rx'd
8:51

5'10/170/30

Comment #249 - Posted by: KA at February 24, 2011 5:31 PM

M/23/70"/195#
5x235# Bench Press
5x235# BP
5x235# BP
5x235# BP
4x235# BP

As Rx'd

19:25

I still can't believe how slow I am. I guess that's why I am still FAT!

Comment #250 - Posted by: Bill Gibson at February 24, 2011 8:41 PM

age 16 150lbs 5'9"

46lb plate over head in lunges

17:25

Comment #251 - Posted by: Taylor Furst at February 24, 2011 9:41 PM

M/39/185/5-10

Warm up- 10 min of bball, beaten quickly and badly. I was 0-3 with all three shots either getting two rims or rolling out, ...nothing, then quick stretch and into

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

Joined by the gentlemen who did Eva with us..the fast runner. We used a 45 lbs plate so we didn't kill each other with a barbell walking back and forth.

Splits were:
1.35-1.50-2.00-2.04-2.11= 9.43 with AVG HR at 77%.
Cal = 193, delta HR was 174-145=29

Back still a little sore from DL on Wed, but I normally am sore due to poor form on DL, but functional, so call it good.

LA brought Paolo by to cheer during the 4th rnd of burpees on their way to lunch. He didn’t join in this time saying, "Daddy you look tired." But I got a "GO DADDY" which did help with the lunges.

It is all good. I hope y'all get a chance to get something done this afternoon.

Comment #252 - Posted by: Matt A at February 25, 2011 4:40 AM

Musing on Happiness, when is enough a enough, and such by Bingo...
I would submit the following:

Happiness is derived from the three things, ranked in decending order:
1. Who you are. Some folks are happy some are not. Some see things half full, others half empty. However, everyone had a choice in deciding how they choose to react to the world around them. Some do this in a more positive way than others. Those folks tend to be happier have a greater sense of empowerment to make changes in themselves and the world around them. If a person has #1, then the rest are details.
2. Who you are with. Are you surrounding yourself with good people who support your when you are "down" and help push you to be more than you currently are? Do you support others in the same way? As is often the case, if you have a good "crew" of folks with whom to spend your time both at work and at home, well things tend to go more smoothly and better. If not, well then things are tougher.
3. Where you are. Let's face it, if you are stuck on FOB in the middle of a MTN or a desert, well no one is going to watch a baseball game or heading to Disney world, nor even to a bar this weekend. That doesn't mean that you can't be happy there but it certainly helps to have more options.
All that being said, without item #1, you can have #2 and #3 and still be unhappy. But I would submit if you have #1, things are looking good. Add in #2 and even #3 and life is very good.

Those are my thoughts having spent 16 yrs in the military with lots of moves, travels and frienships that were very close but might have lasted only 6 months, 16 months, upto 16 years.
It is all good.

Comment #253 - Posted by: Matt A at February 25, 2011 5:20 AM

17:45 rx'd
PR by 3:09

Comment #254 - Posted by: bill/52yo/72"/207 at February 25, 2011 12:57 PM

Started the long way back from a lazy winter.

Sub'ed no weight lunges (50 ft)& Burpees x 10 for 3 rds.

Time 8:15.05

Comment #255 - Posted by: Jeff_Roddy/m50yo/192/71" at February 26, 2011 6:37 AM

02/26/2011:

Sub back sqt

23:31

Comment #256 - Posted by: Tommykrackcorn at February 26, 2011 1:00 PM

subbed 18# landscape bar.

burpess as rx'd, 5 degrees in the snow.

13'32"

Comment #257 - Posted by: Tim 34/5'10/165 at February 26, 2011 5:51 PM

12:48

as rx'd

Comment #258 - Posted by: Dexter 18/6'0"/145 at February 26, 2011 7:42 PM

WU
18:38
090129 - 20:38
M/50/197#/72"

Comment #259 - Posted by: RB at February 27, 2011 12:55 PM

only managed 3rds. Have slipped alot recently due to too much work and not enough rest

30 steps with 20k bar

13:15rounds

Comment #260 - Posted by: BarryT at February 27, 2011 2:17 PM

M/25/157 GregA-WU

50 meter lunges instead of 50 feet, else as rx'd 18:55

Comment #261 - Posted by: Y. Zhou at February 27, 2011 6:43 PM

35 feet lunges with one 10lb dumbbell. 15 burpees, repeat 4 times.

20:08, forgot to start my watch until I finished the first set of lunges. Shouldn't have taken two weeks off to be a fatty. Ouch.

Comment #262 - Posted by: Henry M/6'4/200lb/24years at February 27, 2011 6:47 PM

18:18

Used 45lb plate

Comment #263 - Posted by: clark at February 28, 2011 8:39 AM

20:42

Comment #264 - Posted by: Ukkrew at February 28, 2011 9:20 AM

m/33/180/73"
As Rxd
16:27

Comment #265 - Posted by: matthew lee at February 28, 2011 2:35 PM

as rx'd 15:15
m/27/5'9/165 manhattan ks

Comment #266 - Posted by: matt c at February 28, 2011 3:47 PM

Today:
Three rounds for time of:

45 lb. overhead standing lunges, 20 reps alternating legs
21 burpees

8:42

Yesterday:

For time:

100 squats
100 push-ups
100 sit-ups

19:19

Comment #267 - Posted by: Gerard Dawson at February 28, 2011 7:09 PM

5 rounds of
15 45lb overhead lunges done as 2 forward, 2 back
21 burpees
31:47

Comment #268 - Posted by: David Burns at February 28, 2011 8:08 PM

Modified WOD:
5 rounds for time of:
20 45# Overhead Lunges (alt legs)
15 Burpees

14:37 min

Comment #269 - Posted by: CER M/36/203/6' at March 1, 2011 6:51 PM

CFWU x 3; ring dips too

As Rx'd; approx'd 50 feet with 17 paces and dropped cone.

17:48

Comment #270 - Posted by: F15E_WSO/M/48/180 at March 2, 2011 12:54 PM

12:58 (50# barbell / 20# vest)

Comment #271 - Posted by: Kevin - M/190/6'/39 at March 2, 2011 1:51 PM

scaling as I come back from a break that was too long

3rnds - 10:13

Comment #272 - Posted by: illis m/30/170/5'10 at March 2, 2011 3:57 PM

21:40.

Last time was 23:38 @ station

Comment #273 - Posted by: kgw at March 2, 2011 4:02 PM

OHWL: 45lb x50ft
BRP: x21
5 rounds, 13:21
faster than last time by 1:19

Comment #274 - Posted by: Harpo m/43/145/5'7" at March 2, 2011 6:51 PM

19.40

Comment #275 - Posted by: Rosie in Atl at March 2, 2011 7:03 PM

Did this workout on Wednesday, 3/2/11
I jogged on the treadmill for 5 minutes and did one round of the CFWU before starting the workout.

I modified it to: 5 rounds for time of:
45 lb. barbell OH walking lunge, 50 feet
15 burpees

I finished in 21:22.

I still feel like my left side is stronger and bigger than the right. And my right foot is still bothering me slightly.

Comment #276 - Posted by: RJB7 at March 3, 2011 9:43 AM

50/m/190

As Rx'd. 17:27, (17:40/17:23)

Comment #277 - Posted by: denob at March 3, 2011 12:22 PM

25 lb bar OH standing lunge

20:00

Comment #278 - Posted by: LindsayDC 5'8"/148/28 at March 5, 2011 9:28 AM

As rx'ed 12:12

Comment #279 - Posted by: Sb m/30/70/175 at March 5, 2011 10:56 AM

5 rounds

45 lb. barbell OH lunges, 20 steps in place
21 burpees

19:28

guy started talking to me before i started last round. killed 3:52

Comment #280 - Posted by: cbecker at March 5, 2011 11:46 AM

BrandX Puppies:

4 RFT of:
Broom handle overhead walking lunges - 35'
15 burpees

12:15

Comment #281 - Posted by: Chris Newport at March 6, 2011 10:35 AM

BrandX Puppies

4 RFT of:
Broomhandle OH walking lunge - 35'
15 burpees

12:15

Comment #282 - Posted by: Chris Newport at March 6, 2011 10:36 AM

16.33
calves are barking

Comment #283 - Posted by: Faleep at March 8, 2011 6:30 AM

12:55

As rx'd but with 45 lb. handled plate instead of bar. This one had me dead at the end!!

M/26/5'11''/195

Comment #284 - Posted by: Kent at March 10, 2011 2:54 PM

15:44

Comment #285 - Posted by: marty c m/48/6'/240 at March 11, 2011 6:18 AM

M/23/180

Done on March 15/2011.

As Rx'd:

13:32

Comment #286 - Posted by: Jordan D. at March 15, 2011 2:26 PM

unweighted lunges: 11:09

Comment #287 - Posted by: MoGreene at March 17, 2011 12:07 PM

Me: 44yo/M/5'10"/183lbs/15%BF

Warm Up: Greg A's Warm Up, 10 reps per exercise.

WOD: 19:48

50ft Lunges with a 45lb Barbell: first two set unbroken, third, fourth and fifth set I had to stop once and rack the bar onto my back.

21 Burpees: Slow but steady down to the ground push up and clap and jump at the top.

Have Fun, Train Hard,

Billy

Comment #288 - Posted by: Billy - Olympic Crossfit at March 20, 2011 3:04 PM

12:11

as rx'd with 12 walking lunges each round.

Comment #289 - Posted by: zenoperegrinus at March 20, 2011 11:53 PM

CFWUx1
14:27

Comment #290 - Posted by: Doug at April 20, 2011 11:55 AM

21:31

Comment #291 - Posted by: Manchild at April 26, 2011 4:23 AM

11:50

+100squats

Comment #292 - Posted by: Michał at August 9, 2011 7:50 AM

3rounds 11:15 // 21kg

Comment #293 - Posted by: ByungChan Lee at August 25, 2011 5:32 AM

as RX'd
18:53

Comment #294 - Posted by: sr at February 20, 2012 8:37 AM

M 31 5'6" 150#
15:59

Comment #295 - Posted by: Fireant1400 at April 3, 2012 9:09 AM

WOD Time 11:47

Comment #296 - Posted by: Jared Whitman at April 3, 2012 10:08 AM

19mins. even

Comment #297 - Posted by: Vince Nicoletti at April 5, 2012 3:26 PM

M 28 5'5" 160#

WOD Time (5 rounds) 14:54, New to this stuff

Comment #298 - Posted by: Clark Gadd at April 7, 2012 5:12 PM

44m/6/2/249lb rx 22;49 oops was this fifty feet or 25 each leg I did the 25 each leg thanks

Comment #299 - Posted by: reggie TANK biegler at September 17, 2013 2:39 PM

3 rounds
13 minutes

Comment #300 - Posted by: dcyn at March 18, 2014 10:37 PM

3 rounds
13 minutes

Comment #301 - Posted by: dcyn at March 18, 2014 10:38 PM
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