May 31, 2011
Post time to comments.
Brian MacKenzie, Competitor Magazine.
"City of Broad Shoulders" with CrossFit Chicago, CrossFit Journal preview video [wmv] [mov]
The Regional Update 1.3 - video [wmv] [mov]
Sean Douglas on stand up paddleboarding - video [wmv] [mov]
"Never cut what you can untie."
Posted by lauren at May 31, 2011 5:00 PM
- Joseph Joubert
Before we get to all the folks complaining about CrossFit.com not being work/family safe, let me just say:
Nice job B-Mac. And way to show some CrossFit Orange County love Sean Douglas of Hobie. Nice work!
Congrats Brian! Takin' Ovvvvvaaaaaaaaaaa
Just finished Grace as Rx'd in 1:55... PR by a minute.
Gonna Have to go pick up that magazine. Now we just gotta get Rob O. on the cover of Muscle and Fitness
Me and a friend just started crossfit last week. Im already falling in love with it...'think I pulled my back doing 315 deads x 45 the other day haha. Excited to try this one out!
Being there to see that put the icing on the cake for what was already a fantastic day out.Now the question is who should HQ get to lead the Cert. for streaking?
Great article, well balanced to display the positive and negative arguments out there concerning this method of training. Sounds to me like "Competitor" magazine really cares about letting people discover what's the best resource for themselves to achieve the best results without the typical biased opinions often seen in special interest magazines. The name of the magazine says it all. Well done, and to Brian, I love CFE, man.
32/181/5'10" MCAS New River
Streaker was a funny as hell way to end the weekend. Not a single person tried to stop him.
Haha $5000 fine if you did that at the cricket!
I went stand up paddleboarding for the first time a few weeks ago with some people who go to my gym. They compete in it and have always said how much CF has helped them in their sport.
All I know is I was sore as heck in my back the next day.. and that I'd definitely prefer to do it in Miami than here in VB!
Have Fun, Train Hard,
Ok Gray, let the rest of the group know. What beef do you have with B-Mac or you just unhappy its not you on the cover?
was it ever a question on crossfit changing the world? come on
"Me and a friend just started crossfit last week. Im already falling in love with it...'think I pulled my back...."
You'll fit right in....
Grats B-Mac. Guy made me rethink all my LSD and burnout-inducing Ironman training.
24mins. hands torn nicely.
And the streaker video is gone.... why do people hate nudity so much? It's a beautiful thing ;)
To Jon Gray, B-Mac created the Crossfit Endurance site... im pretty sure everybody who performs the WODs on that site everyday can provide evidence of it working. Considering most of those athletes do triathlons... including B-Mac himself
Hot Brian…just plain hot.
Damn youtube and their decency policies.
Read the article. I dont think BMAC ever has stated that CFE is the way to win Kona. He does say that it is a way for the other 95% of us not completely gifted with the genetics and free time to compete at a level that will produce not only very good results, but also on a path that won't be headed towards overtraining injury, burnout, etc.
As for me, I've been following it for a year and have had better cycling results with ~60% of the training miles as previous years. Thats all the data I need.
YES!!! BMac my mentor! Looking great - can't wait to get my copy and read the article. Nice work coach!
CFE is a way of training that has athletes competing way closer to their potential because time and attention is given to the details of performance which is the difference. Nicely done Brian
Just started Crossfit and I'm in love!! Rock on fellow Crossfitters!!
B-Mac is my idol (other than he is a man..)! I hope to go to one of his seminars one day!! And wow this WOD is killer! Bucking furpees!!! :-)
M / 5'10" / 160# / CF-CFE since February 14, 2011
FRAN: 5:57 / 5K 15:47 / 10K 33:00
I sent this message to B-Mac earlier today, thought it was fitting to post it here :)
I took a guy out today for a little 5K trail run -- it's the only way I could get his head wrapped around that your programming is legit. We used to run head-to-head at the 20-min mark. Today I finished 15:49, and he strolled-up completely gased at his usual 20-ish time. WINNER WINNER CHICKEN DINNER!
Nice BMack, very nice. It's great to see the torch you and CrossFit set burning is now setting the training world ablaze. Keep up the great work!
As Rx'd: 55:00
(It's the pullups that did me in)
Brian is doing CF proud. damn! my rest day had 200 burpees mixed in with with a 4k row.
this is my third cf work out took 34;09
this one deserves a woman's name, cuz it's a...
Today's WOD was tough having done Murph yesterday-I am on fire. Finished the Pullup/Burpee WOD in 16 min/45 seconds
Looking forward to this WOD. hahaha woooooo!
@ Steve B: You mean "muscle and fiction"???
Dear Competitor...it's CrossFit, not Crossfit.
Congrats B-Mac~no better way to train endurance in my opinion as well. And you look dashingly HOT on that magazine cover ;+)
Agreed Fran...agreed! I binge everything this memorial weekend and this wod def. shocked my system back online..Pukie was a 'knockin'!!!
I haven't done the workout yet. I just got off work and will head to the gym (firehouse in my case) shortly.
I just want to say "WAY TO GO!" @kazik #30! It takes guts to finish this amount of work no matter the time. Good for you!
Male - age 40 - 82 kg.
pack workout from brand x, 4 rounds starting at 40 instead of 50
29:58 as rx'd. Gnurling on the plupbar took quite a few pieces of skin.
First round of pull-ups unbroken, burpees slow but steady.
Done four and a half hours after completing "Amanda" in the morning.
First round of pull-ups unbroken, burpees slow but steady.
Done four and a half hours after completing "Amanda" in the morning.
36:39, last 20 & 10 PU's w/band
45:14 as rx'd. Second week of crossfit, where has this been all my life. Loving it.
31 minutes I didn't think I was this out of shape. Oh well I can only get better. - Posted by CF-WOD for Android
40:30 as rx'd (strict pull-ups only tho). Ouch...
29:20 as RX'd... outside in houston = 87 degrees and 65% humidity at 8 AM... why did i ever move south?
35:55. Not having a decent kip is killing me. Gotta spend some time with my coach on this. Seem to have a mental block at this point. Scaled the 40 PUs to 35.
19 5'11" 160 Lb
After yesterday's Murph, I had nothing left for pullups. Tried this, but failed miserably on pullups.
SO.... I did "Jack" instead
20 min AMRAP
10 pushpress (scaled 95#)
10 DB swings 55#
10 24" box jumps
7 rounds + 10 pp, 7 DB swings
No kipping since my pullup bar is in my doorway and my house is alreay starting to fall down....
24 6'3" 195 pounds...
loved this one, very hard for me especially burpees......enjoy
We did "Jason Holbrook" in honor of our fallen comrade. 28:32 total.
RIP Brother, Never Forgotten.
D and J.
36 mins of pain
Burpees as rx'd; Pull-ups w/ assistance
The quote for today is just what i needed. It's so awesome to me how the creator of the universe, (GOD), uses everything and everybody to speak to us. Thanks HQ, obviously somebody listened to that voice that told them to post the quote. Obedience
Pullups mixture overhand/underhand. Burpees all full ROM right to the bitter end -- none of that belly-flop + calf raise stuff ;^)
WOD as RX'd
Warmdown 20 handstand pushups
22.33 as rx'd
killer wod i cant feel my arms!
First time doing a crossfit workout. Wanted to try it after seeing it in Iraq. Good workout. I think I'm going to keep with it. only did 30 pullups for the first two sets and everything else as rx'd took me 28:13
Ow. Lost some skin on the pull-up bar.
I hate burpees so much.
terreble, just terreble.
burpees on the other hand got me down. I was doing ok but quickly brok into sets of 10 at best with WAY to much standing arround.
I just didn't have it in me today to drive through the burpee pain.
scaled to 150 burpee pull-ups
19:57 as Rx'd.
That's a lot of burpees!
Just did pull-ups yesterday. So, did this variation of today's WOD:
40 kettlebell swings, 1.0 pood
My two least favorite exercises combined!!
There aren't a lot of WOD's that scare me, but this one does!
did the scaled one. first set pu's 18 straight
needed spot on last 10 pu's of second set
very good work out, love it
I had never run more than a 10K in my life before deciding to run a Half Marathon this Spring. With 8 months of Crossfit and 4 months of run training two days a week I was able to run a sub two hour half. I subbed some of the run components with CFE workouts.
Did I win the race...no. But all of my run focused friends couldn't believe that I broke the 2 hour mark on my first half ever on the training regimen that incorporated CF and CFE.
Please don't believe what Crossfitters in all disciplines keep telling you. At some point you're going to see it at the finish line.
Affiliate did "Nancy" today.
runs done outside
Time: 14:34 PR
My WOD time is 1 hour and 13 minutes. I am a CrossFit noob.
French man , M/age 24/ 89kg
time : 31m40
Burpees kill me! But this wod is good!
yvangt for french invictus team
22'39 so hard...
had to move to assist PU half way thru.
wow! Toughest crossfit workout that i've done to date. 48 minutes as rx'd. My buddy did it in 31 minutes, great job Adam!
M, 30, 5'8", 180
looked at this one and almost took a pass- but did it anyway. My hands are destroyed- ripped callouses off the size of a nickel below both ring fingers . 33:24 as Rx M/age 54/ ht 5'8" /185 # the burpees killed me- was down to 10 at a time on the last round.
virgie for french Invictus Team...
Love seeing all the new people on here today trying CrossFit. Gonna try this after Murph yesterday, well see...
Hey #69 - Bummer. I was totally planning on belly flopping my whole way through. Now I guess Im gonna straighten up and fly right :)
Grafenwohr Germany...both of us tore our hands up but a good workout non the less
I just don't know if I can trust a man with tribal tats in board shorts...
27:05 as rx'd. Tough especially after Memorial Day Murph yesterday. Yeaaah Buuuuurpeees!
scaled by taking out both 50's
can't really kip either still hurt like hell...
CFWUx3 (no pull-ups)
This one was tough, especially at the end.
50 pullups (no assistance)
40 pullups (80 lbs. assistance)
60 pullups (95 lbs. assistance)
Made up the swimming/push ups WOD, details there.
27 minutes as Rx'ed. Not exactly enthusiastic about my time but overall pretty satisfied. It felt good but I know I could do better. It probably didn't help that I did 200 pullups yesterday.
Finally almost back on track
Completed Regional games 3 workout:
20" box jump
As Rx'D 41:03...that was awesome!!! My upperbody was shaking for 20 minutes xD
as rx'd - 28:46
not at all happy with my time. I felt like a turtle the entire workout. looking to knock at least 5 minutes off my time the next time this one comes up.
Felt slow, especially on the pullups.
DNF after 3rd round...ran out of time.
38 / 178 cm / 90 kg / 31 days with Crossfit...
Still haven't quite mastered the kipping rhythm
Catch-up "Amanda" snatches scaled to 100 lbs:
3rd CF WOD.. VERY INTENSE!! 37:17 and completely smoked!
Bonked at the end. I'm not cut out for 38 degrees C yet.
Thought the p/u would have slowed me down the most. Nope, burpees suck.
33:26 as rx'd
took me 46 flat. as rx. ripped hands. sucked. I needed to get a good ole crossfit ass whoopin.. Thanks. :)
As Rx'ed strict PU's and Burpees
This was a brutal WOD. I took about 10 minutes longer than everyone on the planet. Ugh!
20:07 split time
28:14 split time
38:12 total time
That was a ball-buster. Great Wod. Thank you Crossfit Gods.
Tough one!Tore callous on set of 40 pullups. Good times.
Heat killed me would have done better if I did this inside. AWESOME WOD!!! My hands are done son.
49:00 as rx'd in the hot sun of SO.Cal.
My hands are torn up.
puppy done in 10:56
25/5- 18 first set pu's
15/15 did a lot of sets of pu's
*a lot of the pull ups were jumping pull-ups
** only did 15 of the last set of burpys, tore the skin off my left big toe and i couldn't jump any more. : (
31:58 - i'm just happy i RX'd it.
39:52 with 16# vest
haven't done a good WOD in about ten days. Modified today to:
Need to get back on the wagon.
I have now realized that I seriously need to work on burpees. The pullups were the easier portion of this workout, no doubt.
Been ridin bulls not sure how well this wod is gonna go.
Been ridin bulls not sure how well this wod is gonna go.
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
As rx’d: 29:50
Foam roll after
29:20 (150 pullups @ 250lbs #notideal)
Changed pullup grip in order not to rip my hands up...Should we have been kipping or not???
free google addition of joubert's original publication, in English. Thanks Lauren for that sign post.
39:40 w/ 20lb vest. In the 101F heat of Tucson AZ.
This wod killed me, I did DT yesterday instead of Murph and so still a little sore for today. But, I still thought I could finish a lot quicker than I did. As Rxd 38:03. I think the fact that I had to use the rubber pull-up bars that are separated at 24HR. This screwed me up as my hands just kept slipping off. But, I also am not as good at Burpees as I should be. Think I am going to start the 100 Burpee Challenge to kick my burpees into High Gear!
28:40, with band. first time my hands ripped. been doing CF for 2.5 months and had never attempted a pull-up before.
36:59 as rx'd
BRUTAL, esp. after holiday weekend!!!
Wow what a workout!
Good post-birthday hangover workout......
As Rx'd- 36:41
Was on pace for about 28min, but I felt like I was also on pace for a heat stroke due to the combination of burpees + basketball court + 90+ degree heat. Still proud.
37:01 pretty pleasing for a noob
CrossFit kicks arse
Born again CrossFitter
two of my favorite movements. felt good after this one.
As RX'd 37:01
Great article. Following CFE for only half a year and improved marathon PR by 14 minutes on less than 20 miles a week (3 CFE workouts and 4 to 6 Main). Evidence based fitness and excited when one of the CFE athletes takes the stage at Kona.
2:49:50 Gansett Marathon to be exact. CFE only.
W/U: dynamic stretch of shoulders.
For time: pull-up, 50x; burpee, 10x; pull-up 40x; burpee, 20x; pull-up, 30x; burpee, 30x; pull-up, 20x; burpee, 40x; pull-up, 10x; burpee 50x.
C/D: static stretch of shoulders.
This was all about the pain of the burpee. Giving mysef "excuses, excuses" points for doing it in 90F heat and with a sunburn. :)
as rx'd 39:43
34:45. Burpees done to '11 Regional standard.
as rx'd: 21.53
"War is nothing less than a temporary repeal of the principles of virtue. It is a system out of which almost all the virtues are excluded, and in which nearly all the vices are included."
As RXD, 21.05. Dry blood on the pull-up bar today!
29:48. only third wk of crossfit, didn't want to over-do the pullups.
Can we name this WOD "the worst WOD to do after doing Murph yesterday, other than doing Murph again"
starting from 40/10
50, 10, 30, 30, 10, 30
had to scale too much for me
40:01 as rx'd
one of my first wods as rx'd (not scaled as per brandx). Not scared of burpees any more, although I had a visit from pukie the clown on the last set of burpees.
Did Lynne yesterday
But I don't think the pull ups I did the other day mattered it was a pure suck fest today. My Again Faster grips came in the mail today. it couldn't have come at a better time :-)
El Paso Tx
FYI First time post long time crissfitter
M/ 56/ 5'10/170
Rx'd - 29:24
Assisted Pull-ups during workout.
Last 2 sets of burpees - 30.
Time - 31:58
Joni - Jumps Ups, Jump Rope, And 10 Burpees
Left a lot of sweat on the floor on this one
"29:20 as RX'd... outside in houston = 87 degrees and 65% humidity at 8 AM... why did i ever move south?"
42:20 here, but assisted pullups -- but I'm with you Curtis. In Houston myself and a transplant from pittsburgh but tried working outside on the opposite side of spectrum (9 pm). No luck. It never cools off here during the summer.
ad hoc wod today: 19:35
21 x 95# thrusters
15 x 95# thrusters 2:53
9 x 95# thrusters 0:52
I think my form was better on the final set of thrusters
39:45 Rx with a 1.3k run.
Does anyone have any idea to help ur hands from ripping while doing pullups? After the first 50 I was using my fingers! This was a brutal WOD
23.16 as rx'd
blister souvenier of a tough work out
strict chin-ups at hotel gym
as rxd - 17:35
kipping needs work but got chin over bar every time
w/u - static nk-shldr, cfwux1, 15 half-lunges w/35#
w/o – right knee rehabbing, so sub’d 1 cal C2 row for each burpee
36:50 – proud to finish and stay under 40 min
c/d – 30-sec L sit hold
Hours later left shoulder a mess…ice and mob wod needed…where’s my lax ball?
23:40 as Rx'd
Pull ups were a rest and as usual, burpees sucked. Good WOD.
First ever crossfit workout. 51.30.
Wow! What an introduction to Crossfit!
Time of 31:32
Male/6'0"/210/22 years old
Time of 31:32
Male/6'0"/210/22 years old
Chest to bar pull ups and burpees to approx. 1 foot reach
As Rx'd. Finished. ~35:00
as rx'd- 36:48- Owwwwwwwwwwww my hands!
29:02 as rx'd. Probably the third most difficult workout ever. holy crap
as rx'd 51:37
Just wondering, are we alowing for mixed grip pull-ups, or is this overhand pull-ups only?
Glad to see another guy had to do the Pull ups assisted. Took about me about 47 min. M/38/190#
Great Gatsby, that just sucked.
Focused on popping from the push up to prepare for the the jump, vice the “downward dog stepping up” version I normally do when I get tired. I was really feeling this one in the lower back, remanents from the the DL friday WOD.
Suprisingly no issues with hands this time. Just a heads up, the last two rnds were the worst because of all the Burpees (90 total) with only 10 PU to break it up, so pace yourself accordingly.
Time = 19.48 at 75% HR
rnd 1= 2.28
Burpess averaged about 10 reps per 50s.
PU after rnd of 50, was about 10 reps per 35s.
hands are screwed for the next couple of days. oh the joys of crossfit!!!
38:15 The heat killed me would be better if I had done this workout inside. Hands are done.
Combination of burpees and heat/humidity did me in today.
40 Beg. Pull-ups
30 B Pull-ups
20 B Pull-ups
10 B Pull-ups
scaled to Pack
23:30 - ish
Sets of 10 for everything, outside in 90 degree sun
regionals recovery yesterday:
3x10/10 GHD/Back Ex
3x10 OHS 45#
3x10 Hang Clean and press 45#
As RX'd: 17:09
A Fellow Coach got 17:01.
22.21 as rx'd
i'm not a good lifter, so i gotta destroy these types of workouts. i had to wait for the gym's pull up bar though. lolz
been almost a month off from crossfit.. A few workouts here and there but not much.. This was a tough one!
(pull ups w purple band, after doing a kazillion of them I had a slight push off w tip of my feet for extra umph!.... burpees were spot on though)
Did I say HOLY CRAP yet???
F 35/145lbs/5'2" Wow!!! Did it this morning and I was whimpering by the end! Reps as Rx'd, but scaled the pull ups with a band. 34:20. Had a fun time trying to bike to work after that one!
47:15 rx'd (just starting CrossFit--pretty awesome so far; in hopes of training for Spartan Race, Tough Mudder, etc.) Wowsahs: Burpee's are deceptively HARD.
Cant kip on my pullup bar (and dont believe in it) so I sub'd:
15 reps of 50lb weighted deadhang pullups for each round with the rx'd burpee progression.
cut in half: 25 pu, 5 burp, 20 pu, 10 burp, 15 pu, 15 burp, 10 pu, 20 burp, 5 pu, 25 burp = 20:03. 1k run wu 4:45. abmat x 12 after.
33:00 as rx'd
completed on 5/31/11
scaled down to:
I did the same as Kevin O (See 5:28pm). 25min.
Also I did mixed grips on the pull-ups. This is my first cross-fit work-out. I thought I was relatively fit. It is still hard to understand how several people can do 2x as much as me in half the time.
What kind of people post on here, elite athletes? ; )
It is good to have something to work for!
wow this wod freaking killed me i was so tired after and it tore the crap out of my hands, part of it i guess ha
Congrats BMac. Awesome articles. Check out the links attached to the articles as well on Mitochondrial density.
first 10-ish pu's kipping, remainder with light band.
I have the best blisters EVER! :p
Wisdom used with active rest. 3 second pause after every burpee. Kipping plups b/c I have lost my butterfly technique. 25:23.
* First 50 pull ups unbroken, then 10's
* Sets of 10 and 20 burpees unbroken, then 10's
Scaled pull-ups to: 30/20/10/5 (grip/forearms fried today;took way too long)
Scaled burpees to: 10/20/30/40 (rep rds. of 5 mostly;most burpees I've done in one WOD)
56:46. At 75 pullups started jumpers
10 strict pullups
8 strict pullups
6 strict pullups
4 strict pullups
2 strict pullups
34 min in 97 degree heat!
17:50 rips. but hey it was good one.
did everything in sets of (10) with as short of a break as i could.
pullups faster than burpee's...
did this at 1200. ran a 5k this morning at 0530 - 21:50
did this yesterday. what a grinder.
Either 26:30 or 31:30.
Really need to replace my missing stopwatch this weekend.
Restart workout after time off.
How in the heck do you get under 30:00 It took me 41mins. I am 15, but I'm in pretty good shape, any suggestions
That was a killer WOD, and just when I thought I was getting good at crossfit. had to use assisted machine after round 3.
as rx'd - 44:03
First hot day, done outside but with a good breeze. Buy in- 3 DB bear complex @ 50lb DB's
Next time faster burpees and sub-20 for sure.
Ran 5K ... 22:33
Then did today's WOD as Rx'd ...
wod as rx'd
strick pull ups
A personal success for me - completion
34 minutes and something - hard stuff
2011-06-03: 27:16. Wow, burpees were killer.
this was a brutal workout.....my poor hands are trashed!!
As Rxd 29:40
31:44 as rx'd
out of breath the whole time!
32:57 as rx'd.
Hands are now officially wrecked.
Just happy I finished, brutal! The last two rounds of burpees where a nightmare!
mentally tough workout
32 yom, 190 lbs
30:00 as rx'd
19:56 as rx'd. Now yoga then arms.
Last round of 50 burpees killed my time.
38:43 I sold my soul for the last 50 burpees.
40/10 30/20 20/30 10/40
took me a round or two to find some kipping form.
pull ups broken into at least 10's.
Finished with a 5k run and I was wrecked after 1k.
Did this one after:
20 Pull Ups
50 Weighted Sits
Well prepared for the pain, I wrestled through in 24:10
Think i have the longest time here. 54 minutes full thing no assistance, my hands are a mess 6 rips on each hand wont be lifting for a few days, arms are still nice and sore 3 days later :D
36yom 203 lbs.
1/2 reps 21:45
34mins, no kipping. Used the pull up assistance machine thing after about the first 30 though.
19:16 rx. First 50 pull-ups unbroken, then sets of ten. SLOW burpees.
WOD #104 - Done on 6/7. Went to my gym hoping I had enough time to finish this, but then I remembered I was overweight and would never get the pullups done in time to also get to work. Turned into a pumpkin after the round of 30 pullups and 30 burpees (YAY burpees!). Pullups done assisted on a Cybex Assisted Dip/Pullup machine, setting/weight 15.
Greg A.'s warmup (modified)
WOD Time (for three rounds) - 35:52
36:05 as rx'd
did 1/5 of everything
Still hurting from Saturday's WOD 110604...
Did this one as RX'ed anyhow: 32:27
31:55 Rx so much harder than it looked
CFWU-3. 12 pushups instead of PU 2nd. Superman. Burgener. K to E. Row 500m.
Not a very good pace, esp on early rounds of PU. Need to drop & get head between shoulders to relieve stress on forearms. Make sure lumbar area stays tight on kip.
Burpees not real bad. Sets of 6 in later rounds. Need to REDUCE BREAK TIME!
Did this one yesterday on the off-day.
Looking forward to getting under 25:00 the next time it comes around.
Been on vacation for a week. Came home today and did this!
Goal time: 42:00
Actual time 41:08
25 Male 160 lbs.
CF day 41
Hang power clean 3x3 @
205, 215, 225
Pullups get me every time.
hands look like hamburger embrace the suckage
when doing this i was thinking that the only workout i could think of that was harder was maybe murph, or maybe eva. i dont know but that was hard. i used a band on the pull ups since my time off made me weak in pull ups.
M/ 37/ 133 lbs/ 5'-6"
As Rx: 20:32
For some reason my shoulders have really been tight lately. I am fine overhead, but burpees, pushups, etc are tougher than before. I felt like the pullups were a lot faster than the burpees. I pushed pretty hard on the last 50.. I did 10 then rested for a couple seconds then slowly did 20 then rested a few seconds and then pushed hard for the last 20.
Good workout... I wanted to break 20 minutes.. next time I guess.
38:39 as rx'd.
stopped because i was getting a sharp pain in my left shoulder. I hope it's not a SLAP tear!
As rx'd 21:12
CFWUX3 (no PUs/dips, sub 1 MU)
Jumping pull ups
burpes - this trening
as rx'd 26:04