February 1, 2012

Wednesday 120201

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 100427.

BrianColeman_TwinCitiesThrowdown_th.jpg

Enlarge image

Brian Coleman.


"CrossFit Kids Trainer Course: Press Series" with John Brown, CrossFit Journal preview video [wmv] [mov]


Jason MacDonald Plans for the Open - video [wmv] [mov] [HD mov]


WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]


"The secret of my success is a two word answer: Know people."
- Harvey S. Firestone

Posted by Pukie at February 1, 2012 5:00 PM
Comments

OHS@45#
Back squat@95#
PR!

Comment #1 - Posted by: 90s small at January 31, 2012 5:16 PM

Holy serratus BatMan !!

Comment #2 - Posted by: BOA at January 31, 2012 5:20 PM

Biggest loser on NBC is doing Fran on tonight's episode. And all credit went to Bob as his work out!
Hope the show got permission to use this.

Comment #3 - Posted by: Josh at January 31, 2012 5:23 PM

Keep working 90s small you'll get 70s BIG one day.

Comment #4 - Posted by: Pintacura at January 31, 2012 5:26 PM

70 Straight burpees!!! Have the puke bucket handy.

Comment #5 - Posted by: Jeremy at January 31, 2012 5:27 PM

Can't wait, this one looks fun!! Was planning on doing this at lunch break, and catching up on Tyler after work. I guess I'll be tired tomorrow night.

Comment #6 - Posted by: jason hobbs at January 31, 2012 5:39 PM

@ Josh....holy crap dude settle down CF didn't invent thrusters and pull ups.

Comment #7 - Posted by: Tony at January 31, 2012 5:41 PM

For once, I am glad to be a newb. Cant wait to see the scaled version on brandx haha

Comment #8 - Posted by: Dwayne at January 31, 2012 5:45 PM

Tony-
My point is that they used a WOD, term they also used, called Fran and didn't give credit where credit is due. Was a Thruster-PU combo called Fran before CF?
I am a fan of the Biggest Loser and how it helps people get healthy after falling off track.
But credit should always be given to the proper sources. Just a matter of principle.
Glad to see mainstream health and fitness use the best possible methods and principles.
I will deliver my comments in a better fashion next time.

Comment #9 - Posted by: Josh at January 31, 2012 5:53 PM

Bob has been pretty open about using crossfit workouts this season. I hope we don't ever get to the point where we have to put "brought to you by Reebok Crossfit" every time we mention a WOD, haha!

Spencer Hendel did today's WOD in 14:53. Enjoy!

Comment #10 - Posted by: brian p m/34/5'8-1/2"/170 at January 31, 2012 5:59 PM

I wonder what WOD we'll see later this week?? Maybe if I just think of a "certain" WOD but backwards?!?! Hmmmmm....

Comment #11 - Posted by: MikBu at January 31, 2012 6:03 PM

Did 150 burpees in 10:11 today, so whats another 70 tomorrow.

Comment #12 - Posted by: Robert Bourgault at January 31, 2012 6:24 PM

10:16 Rx

Comment #13 - Posted by: Piggott at January 31, 2012 6:25 PM

Wow...

Eric 14:50
Brandin 16:02
Rx'd

Comment #14 - Posted by: Brandin Coy at January 31, 2012 6:31 PM

13:09
Sub GHD=Brutal

Comment #15 - Posted by: Fimbres at January 31, 2012 6:56 PM

Planet fitness would kick those people out for doing fran in their gym, whats really goin on here? Do I smell some more endorsements coming on?

Comment #16 - Posted by: Z at January 31, 2012 7:28 PM

Just wanted to thank crossfit, because today I completed my first ever muscle-up. A skill that seemed ridiculously out of reach until today!!!!

Comment #17 - Posted by: TM at January 31, 2012 8:13 PM

Anybody have a good solution to preventing blisters/skin tears from doing muscle ups? Tried tape, but that restricted a lot of hand mobility.

Comment #18 - Posted by: Turbo at January 31, 2012 8:33 PM

Like Brian said there were discussions between Bob and Glassman prior to the season even beginning, according to some sources. And even if your average Joe doesn't know they're doing CF, those participants may be more willing to join their local box after the season as they'll have already drank the kool-aid.

As far as the WOD for today, call me a psychic, Thursdays post may look very backward. MikBu knows what I'm talking about.

Comment #19 - Posted by: Andrew Manderino at January 31, 2012 8:35 PM

Turbo here is an old school video by Andy Petranek owner of CFLA.

http://vimeo.com/4895278

Comment #20 - Posted by: Andrew Manderino at January 31, 2012 8:39 PM

Whats the name of the song in the demo? I cant seem to find the title.

Comment #21 - Posted by: Jack at January 31, 2012 8:41 PM

'those burpees suck'?

Comment #22 - Posted by: mike at January 31, 2012 9:15 PM

I have a question, does it matter if hand stand pushups are done away or toward the wall? I know everyone does it away from, but I was wondering the reason.

Comment #23 - Posted by: AirmanH at January 31, 2012 9:27 PM

Wednesday 120201 in 22:23

Comment #24 - Posted by: Jean-Michel Dignard at January 31, 2012 9:50 PM

Well if you look at the geometry of the handstand position, your back will be naturally arched to keep that upright "hollow body" position. (see vids if you don't get that) If you faced the wall you couldn't close enough t get fully upright. Im new to them myself, and love them to death, great skill to have. Sub judo pushups if you don't fully have them.

Comment #25 - Posted by: Charlie at January 31, 2012 10:13 PM

23:11
Hspu and burpees were a no go

Comment #26 - Posted by: Jonesy Boy at January 31, 2012 10:24 PM

14:54

Comment #27 - Posted by: jim in korea at January 31, 2012 10:26 PM

fail
30 hspu smith machine assist
20 jumping pullups, sets of 5
50 kb 1.5 pood, 5 x 10
60 situps, 4 x 15
40 burpees, 8 x 5
16:00
shoulder injury inhibiting full movements

Comment #28 - Posted by: Franklin Bukoski at January 31, 2012 10:29 PM

I SUCK AT PULLUPS. Any tips on how to improve pullups outside of the wods?

Comment #29 - Posted by: Codey Paulsen at January 31, 2012 10:43 PM

17.22 RXd

Comment #30 - Posted by: Henrik at January 31, 2012 11:14 PM

My scaled / Mod version......First ever Crossfit WOD off the site I have attempted!!!

30 Jacknife push ups
20 Pull ups
25 Kettlebell swings (15kg dumbell)
40 sit ups
25 Burpees

Ouch...Ouch...16:41

Comment #31 - Posted by: Mikey B at January 31, 2012 11:58 PM

20:16 Rx

Comment #32 - Posted by: Ben Jeffery at February 1, 2012 12:04 AM


hand stand Push Ups with parallettes

19:18

Comment #33 - Posted by: Lopez at February 1, 2012 12:16 AM

#23 Mike.. yes you are right that is the Sealfit workout called 'those burpees suck'..

Comment #34 - Posted by: spence at February 1, 2012 12:57 AM

rx'd 17:11

pukie visited at burpee 35

Comment #35 - Posted by: Dillon Bear at February 1, 2012 1:00 AM

1st WOD so couldn't kip did pike pushups vertically insted of handstand and used a 2 poise kn insted of a 1.5 to make up for the pushups time was 14 mins 34 secs
seemed pike a hardone for a first WOD but loved it

Comment #36 - Posted by: Max McGinnity at February 1, 2012 1:08 AM

To all the whiners about Biggest Loser using CrossFit without permission, did you not know that they paired up? It's all one big commercial product now. Reebok, CrossFit, and Biggest Loser. Sponsors for the show are now Brita, Progresso Soup, Planet Fitness, Subway, AND CrossFit.

Comment #37 - Posted by: gp at February 1, 2012 1:25 AM

17:48:69 as RXd

Comment #38 - Posted by: Jakeus2.0 at February 1, 2012 1:28 AM

43/m/176cm/72kg

As rx'd

16:14 PR (last time 18:35 PR)

HSPUs head to floor (6-5-4-3-3-3-3-3, don't go to failure, 3:30)
30 butterfly pull-ups, 10 regular kipping pull-ups
KB-swings 30-13-7 (grip issue after butterfly pull-ups)
Unanchored abmat sit-ups unbroken
Games standard burpees, started slow (10 reps on the minute) and cut down the rest towards the end, worked nice (about 6 minutes).

Did 10 extra burpees just in case I'd lost count and finished with those at 17:00.

My guess is that we'll do this one backwards on friday.

Comment #39 - Posted by: Memuc at February 1, 2012 1:42 AM

21:42

Comment #40 - Posted by: TomO/45/M/200 at February 1, 2012 1:50 AM

Rx'd - 18:00

Comment #41 - Posted by: Alan M/46/180# at February 1, 2012 1:56 AM

24.30 "sort of" rx.

The handstand push ups were taking ages ( in 2's and 3's) so i got on with the other exercises, but went back to the HSPU's at each break, The burpees sucked

Comment #42 - Posted by: andrew stemler at February 1, 2012 2:12 AM

m/46/185

17:50

Comment #43 - Posted by: cosmo at February 1, 2012 2:31 AM

15:48
strict hspu
chest to bar pullups first break at 15 pullups could go longer
less breaks next time and hurry on the burpees

Comment #44 - Posted by: charbs 26/m/185 at February 1, 2012 2:57 AM

m/43/5'6"/150

30# kbs
20:17

Comment #45 - Posted by: duane at February 1, 2012 2:59 AM

17:50

Comment #46 - Posted by: David Enriquez at February 1, 2012 3:10 AM

Am I the only one missing Bingo's post ? Looking forward for this WOD...nhaaaa not really looking forward :)

Comment #47 - Posted by: Seabass at February 1, 2012 3:15 AM

m/33/6'3/250
30 standing military press 150
40 assisted pullups
50 swings 30lb Db
60 sit-ups
70 burpees, 7 sets of 10 30 sec rest between

time 28:00

Comment #48 - Posted by: Big Jodie at February 1, 2012 4:23 AM

20:32, 1 pood KB

Comment #49 - Posted by: Zaur at February 1, 2012 4:37 AM

21m20s - 12m30s of burpees

Comment #50 - Posted by: Dcestnik at February 1, 2012 4:38 AM

15:32

Comment #51 - Posted by: Justin R M/35/5'11"/180/34 crossfit west village at February 1, 2012 4:40 AM

This will be a punisher!!

Comment #52 - Posted by: Mark Nolan at February 1, 2012 4:45 AM

M/44/5'11"/200

30 HSPUs (with 1/2" bands down to Abmat)
40 Pull-ups
50 KBS (1.5 poods)
60 Unanchored sit-ups
70 Burpees

25:35

Comment #53 - Posted by: nutfam at February 1, 2012 4:51 AM

26:07/30 .5 pood OH lock outs (video)/40 (20 kip, 20jump)/50 1 pood/60 SU/70 burpees.. #54 got me out of the tent to the rocks
Camp Bastion, AFG

Comment #54 - Posted by: Gimpy9195 at February 1, 2012 4:51 AM

21:49 Rx'd.

FOB Salerno

Comment #55 - Posted by: james.patrick [M/49/66"/135] at February 1, 2012 5:08 AM

M/47/215

18:38

Comment #56 - Posted by: Curty at February 1, 2012 5:25 AM

Rx'd - 17:07 (abmat butterfly sit ups)

Comment #57 - Posted by: Townsend m/28/5'8"/140 at February 1, 2012 5:28 AM

As Rx'd

Time: 22:00

Felt really good doing this WOD today.

Comment #58 - Posted by: DanEOD at February 1, 2012 5:37 AM

RX'd
22:09
Hurtin bad... great workout though
Stunned everyone else in my gym with it

Comment #59 - Posted by: David at February 1, 2012 5:56 AM

As rx'd 12:40
57 yoa 5'6" 165

Comment #60 - Posted by: Gary perna at February 1, 2012 6:10 AM

17.85.

Comment #61 - Posted by: Jewan at February 1, 2012 6:14 AM

F/41/5'6"/150

20 band-assist HSPU to AbMat+1"board
30 kipping pull-ups
40 KBS, 1 pood
50 unanchored sit-ups
60 burpees

20:58

Comment #62 - Posted by: mom to five at February 1, 2012 6:23 AM

Rough on the back after yesterday. 25:50

Comment #63 - Posted by: preacherman at February 1, 2012 6:32 AM

Good WOD, as rxd
19:50

M/44/5'9"/205

Comment #64 - Posted by: kelvin at February 1, 2012 6:35 AM

14:00 As Rx'd

Comment #65 - Posted by: Nick at February 1, 2012 6:35 AM

M/43/73"/250
~38:50, but somewhat modified
Did 30 x 135-155# push press instead of handstand pushups (took 7-8 min)
Did 30 situps on GHD vs. floor, then 30 on floor
70 burpees on parallelettes vs. to the floor

Did 20 continuous (kipping) pull-ups this AM, which is a new PR for me!

EW

Comment #66 - Posted by: Eric at February 1, 2012 6:36 AM

M/34/6'3"/200
19:38 (PR)
Slogged through the HSPUs... again.
Prev:
22:10

Comment #67 - Posted by: Ben S at February 1, 2012 6:44 AM

32:30 I couldnt get right on my burpees, i had to break them up. My time=No Bueno. There was no mercy in the dojo this morning.

Comment #68 - Posted by: Drew at February 1, 2012 6:45 AM

m/31/5'10/85kg

Rx'd 13:15

Burpees sucked after 20...then i had that sinking feeling when i realised i still had 50 to go!

Comment #69 - Posted by: Roly at February 1, 2012 6:48 AM

18:45

Comment #70 - Posted by: Jbone1988 at February 1, 2012 6:53 AM

Rx'd 24:55

Comment #71 - Posted by: JG at February 1, 2012 7:02 AM

M/172/32/5'7"
as RX'd 25:07

Comment #72 - Posted by: Mark S. at February 1, 2012 7:04 AM

I have a quick question and I'm new to the site:

So if I can't do 40 pull ups all at once...do I go to the next workout and finish up the pullups later....or do I do one exercise...finish it with breaks if I have to...and then move to the next workout. I tried to read the Faq but I must of missed this piece of information.

Thanks.

Comment #73 - Posted by: Nick at February 1, 2012 7:05 AM

@18

Check out this link for a good way to tape your hands. I recently tried this out and it provides good protection without using alot of tape.
http://www.crossfit406.com/how-to-tape-your-hands/

Comment #74 - Posted by: Sid M. at February 1, 2012 7:15 AM

@Nick

Finish all the reps for one exercise in as many sets as needed and then move to the next exercise.

If you watch the videos you can see they take breaks as needed until they finish the reps

Comment #75 - Posted by: Jbreakey at February 1, 2012 7:16 AM

i think i might have to turn this into a chipper workout. its gonna be good

Comment #76 - Posted by: jake at February 1, 2012 7:18 AM

Jbreakey - Thanks man, appreciate it, that's what I figured.

Comment #77 - Posted by: Nick at February 1, 2012 7:27 AM

M/25/189/5'9"

As rx'd 20:30

Fought off pukie halfway through the burpees

Comment #78 - Posted by: Scott at February 1, 2012 7:32 AM

15.20
RX but had to use 55lb db for swings

Comment #79 - Posted by: husar at February 1, 2012 7:33 AM

As Rx'd 20:01, w/ level 4 O2 trainer.

Comment #80 - Posted by: LT M/ 28/ 6'1"/ 204 at February 1, 2012 7:36 AM

F/38/5'/123

30 handstand push-ups
40 pull-ups
50 kettle bell swings - 1 pood
60 sit-ups on abmat
70 burpees

20:20:63

Comment #81 - Posted by: Wendy at February 1, 2012 7:41 AM

F'n Poods, most of us are in the US not Russia, use Lb's or kg's!

Comment #82 - Posted by: Jack at February 1, 2012 7:48 AM

HSPU negatives
everything else Rx'ed

19:21

Comment #83 - Posted by: Jbreakey/m/20/5'11"/175 at February 1, 2012 7:52 AM

18:41
RX HSPU, pull ups, 1 pood kb

Comment #84 - Posted by: JuliAnn (F/43/5'6/148) at February 1, 2012 8:01 AM

2012-02-01: 15:10@ 1:52,1:41,3:12,2:33,5:50. Sub abmat, 45#kb. 24hspu unbrkn.
2010-04-27: 19:29. Rnds@3:17,2:31,2:54,2:57,7:48. Wow, burpees killed. 

Comment #85 - Posted by: gs at February 1, 2012 8:02 AM

Germany, Münster

M 37/5´11/187lbs

11:56

Comment #86 - Posted by: Rocco at February 1, 2012 8:03 AM

after doing the standing military press for the push-ups, i came back and tried a diffrent method, I made an upside down L. feet on bench butt in air, shoulders point straight down. did 40 reps. this was a better fit for the hand stand push-up

Comment #87 - Posted by: Big Jodie at February 1, 2012 8:10 AM

I wonder if on Friday we'll do this one again, but in reverse. Last time this one showed up they had us doing it in reverse the following day. Not sure which way was harder. Notice I didn't say which way was easier. :)

Comment #88 - Posted by: Andres at February 1, 2012 8:12 AM

My first true CF Rx!
M/27/5'9/180. 17:10
Holla!

Comment #89 - Posted by: Wade Simmons at February 1, 2012 8:15 AM

27:55 with a 30 kg KB. Damn burpees.

Comment #90 - Posted by: Alan H. in Kabul at February 1, 2012 8:20 AM

20:30 1 pood KB

30/m/6'/85kg

Comment #91 - Posted by: Stefan at February 1, 2012 8:25 AM

First WOD of my life.......brutal
Was able to finish the entire thing though.

28:38

Burpees are insane

Comment #92 - Posted by: Andy at February 1, 2012 8:26 AM

M/28/5-4/175
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees
15 Handstand push-ups
20 Pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees
TIME=18:20


Comment #93 - Posted by: Andrew at February 1, 2012 8:28 AM

Rx'd 21:30

HSPUs on parallets were nasty - hit 15, then chipped out 3's til 30. I need to learn how to kip.

Don't have a 1.5 pood KB so used 2 pood KB. It got heavy fast.

I agree all, burpees after 20 were brutal. Still lightheaded an hour afterward. LOL

Comment #94 - Posted by: Chris at February 1, 2012 8:56 AM

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back ext 3x15
Time - 16.34.62

Comment #95 - Posted by: AB at February 1, 2012 8:57 AM

#68

When workouts are listed with sequential events like this one, it is a "task" workout. Once you have finished one task, you can move on to the next one. There is rarely a requirement to do any task "unbroken," which means you can break up the task into as many sets as you can manage.

The goal, as with most workouts, is to complete all of the tasks in as little time as possible. This means that sets of two or three pull-ups are going to take longer than two sets of twenty pull-ups (generally), but you should still complete all 40 pull-ups before moving on to KB swings.

There are, of course, exceptions to this and - like nearly every WOD - constantly varied means you can change it up! Just remember to always compare apples to apples. The most common deviation from what I've described above is a "Cindy" style modication, i.e. doing 5 (or 10) pull-ups, 10 push-ups, and 15 squats during Murph. Another idea is the way #86 accomplished this WOD.

As those of us that have done this WOD "forwards" and "backwards" (ask #83) can tell you, it is a different workout depending on how you choose to do it.

Good luck and go hard!!

Comment #96 - Posted by: Tripp at February 1, 2012 9:04 AM

20 HSPU (smith machine assisted)
30 Pull ups
45 KB swings, 1 pood
50 sit ups
40 burpees, 20 then 2 sets of 10 (15 sec rest)
8:01

Comment #97 - Posted by: Lance at February 1, 2012 9:20 AM

19:07 Rx'd

Way off PR for this. The situps, of all things, really slowed me down today.

Comment #98 - Posted by: Bill M. m/47/5'3"/135 at February 1, 2012 9:20 AM

17:56 - Burpees at the end took FOREVER! Strict Handstand Push-up, Kipping Pull-ups, 55# DB for swings and Anchored Sit-ups.

Comment #99 - Posted by: Edwin 28/M/68"/170 at February 1, 2012 9:22 AM

Just realizing that my 17:56 was nearly two minute PR!

Comment #100 - Posted by: Edwin 29/M/68"/170 at February 1, 2012 9:24 AM

15:12 (hspu were to a 2 inch target)

Comment #101 - Posted by: Griffin at February 1, 2012 9:25 AM

15:12 (hspu were to a 2 inch target)

Comment #102 - Posted by: Griffin at February 1, 2012 9:26 AM

23:58
Hspu w/ feet on smith machine
55# db swings

Comment #103 - Posted by: Matthew m/31/6'2"/175 at February 1, 2012 9:44 AM

I struggled with th HSPU! I had a hard time keeping balance to consistently do them. Any suggestions? The HSPU evolution took me some time to get through, but I didn't quit. I am strong enough, balance is my issue.

31:05:09

Burpies Suck, but I fought through! I at least finished!

Comment #104 - Posted by: RaSheed at February 1, 2012 10:06 AM

16:42 as Rx'd

+a(n) (un)healthy amount of vomit...I guess that still counts as rx'd? Come on glorious rest day!

COP Zormat, Afghanistan

Comment #105 - Posted by: Matt at February 1, 2012 10:14 AM

18:22

HSPUs probably could have been a little lower, but they were better than a couple weeks ago.

Comment #106 - Posted by: RCL at February 1, 2012 10:16 AM

21:35
Only got 14 HSPU, had to switch to feet-up-on-wall . . and used the smallest resistance band for the last 20 PullUps. 35# KB

Comment #107 - Posted by: KellyK at February 1, 2012 10:16 AM

Great workout Crossfit Thanks!!

Had to substitute HSPups.. For 30 Wide arm push ups and 30 captains chair tricep dips..And had no KBs so put in 50 44lb bicep curls..

30 Wide arm Push Ups
30 Captains chair tricep dips
40 Captains Chair Pull Ups
50 44lb z bar bicep curls
60 sit ups
70 Burpees

19 mins 26 seconds...

Happy Happy Happy... Lets see what tomorrow brings!!

Comment #108 - Posted by: Trevabs at February 1, 2012 10:19 AM

19m 26s

30 Wide Arm Push Ups
30 Captains Chair Tricep Dips
40 Pull Ups
50 44lb Z bar Bicep Curls
60 Sit Ups
70 Burpees

Comment #109 - Posted by: Trevabs at February 1, 2012 10:20 AM

M/27/6'2"/200

Did baby HSPU's, and used a 35lb KB....27:01:31
Just starting my fourth month of mainsite WOD's. Unbelievably humbling. You guys are posting some amazing work rates!

Comment #110 - Posted by: Charlie at February 1, 2012 10:37 AM

Scaled down for porch puppy status:

10 HSPU
20 PU
30 KB 1 pood
40 SU
50 Burpees...Yea Burpees!

Comment #111 - Posted by: PaleoJones at February 1, 2012 10:37 AM

Brand new to Crossfit today. Great work out, even though I had to scale WAY back and make modifications for what's at my gym. I gave it everything I had. Excited to keep going!

Subbed handstand push-ups for 20 shoulder press with 45lbs in each hand.
Got to about 25 pull-ups and lost count/maxed out
Did 40 swings with a 45 lb dumbbell
60 sit-ups
35 Burpees
For a total time of 20 mins.

Comment #112 - Posted by: Kerry Brown at February 1, 2012 10:40 AM

26.03 my second WOD:D starting to like this!!:D

Comment #113 - Posted by: Stig at February 1, 2012 10:49 AM

I've got a question for some of the more experienced CrossFitters here...

As Marines we're trained (and tested) on dead hang pull ups. I understand the argument behind kipping - it allows you to do more, and over the long run you work your muscles harder. I got that. But it seems a lot of Marines fall into the trap of forgetting how to dead hang, and their PFT scores suffer because of it. My question is this, what are your thoughts on doing dead hangs with a band in order to get the reps versus kipping to get the reps?

Comment #114 - Posted by: ZachD at February 1, 2012 10:51 AM

12:30 as rx'd. Leisurely 8 minutes to start of burpees. Plan was to be there in 6 to have 4-5 minutes for burpees.

Comment #115 - Posted by: BP/36/5'11"/210 at February 1, 2012 10:54 AM

RX'ed Time 15:30

Comment #116 - Posted by: stryder9 M/37/5'8"/155# at February 1, 2012 10:55 AM

This chipper is exactly what I need to do to improve my fitness. There is no heavy barbell in sight, all the reps are out of my comfort zone, I hate HSPU's, I hate KBS, it is gymnastics heavy, and will 100% gas me.

Damn it. I should do it.

Comment #117 - Posted by: Pat Sherwood at February 1, 2012 10:56 AM

As Rx'd 8:26

Comment #118 - Posted by: Ryan Leake at February 1, 2012 10:59 AM

25:52
hspu to parallettes -a slow start
sit ups: 20 GHD, 20 anchored, 20 unanchored abmat
burpees are burpees, as always

Comment #119 - Posted by: TRN III at February 1, 2012 11:04 AM

Comment #105 @ ZachD

The overwhelming majority of athletes I know that have been kipping for years can still do 20 dead hangs without much of an issue. I believe most people will find that to be the case. However, if you or your men are experiencing otherwise, then there is absolutely nothing wrong with supplementing some dead hangs into your training. (also do ring rows, rope climbs, muscle-ups, etc)

Maybe on today's workout where there are 40 pull-ups you make your people do the first 20 or 25 dead hang and do the remaining 15-20 kipping. Then you would get the dead hang pullup reps in, and once you have fatigued your lats use the kip to recruit more muscles to continue the workout and keep the high HR/metabolic side of the WOD.

The important thing to remember is that you can do anything you want to modify the workouts. Just judge your efforts by the results. If what you try and experiment with produces the desired results within your personal fitness goals, then whatever you did was effective.

Just make sure to have fun while doing it!
Best,
Pat

Comment #120 - Posted by: Pat Sherwood at February 1, 2012 11:06 AM

17:50. I am new to crossfit, this was my first exercise and can someone tell me what rx'd means?

Comment #121 - Posted by: Palmer at February 1, 2012 11:11 AM

24:00

Comment #122 - Posted by: Eric B at February 1, 2012 11:17 AM

14:14 as rx'd
Burpees and KBs could have been better

Comment #123 - Posted by: Magnus 26/5'8"/160-165 at February 1, 2012 11:17 AM

Inadvertently described a CF WOD as just being "blood and puke everywhere" ...haha oops

Comment #124 - Posted by: Matt S. at February 1, 2012 11:18 AM

14:56 as rx'd

Comment #125 - Posted by: Jay 32/m/6'2"/200 at February 1, 2012 11:26 AM

The Porch:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees

16:47 (pr)

Comment #126 - Posted by: coyo at February 1, 2012 11:27 AM

How can I register for the open?!?!? I don't see a link.

Comment #127 - Posted by: Jon at February 1, 2012 11:28 AM

25/m/279/6'2"

43:44.9

30 Bench Push-Ups
40 Assisted Pullups 160 lbs
50 Dumbbell Swings 55 lbs
40 Sit-ups Decline Bench
20 Crunches
70 Burpees 7x10

Comment #128 - Posted by: dawgsrus at February 1, 2012 11:31 AM

50 / 186

one foot on Smith machine bar
55# DB for KBS

22:38 - Burpees were almost 10 minutes of this. That's just terrible.

Comment #129 - Posted by: tom perry at February 1, 2012 11:33 AM

15:51(PR)

Feet on smith machine bar for hspu
1.0 pood kettlebell

Previous best was 16:20

Kevin will do tomorrow.

Comment #130 - Posted by: Carole (F/53/5'6"/138) at February 1, 2012 11:33 AM

M/26/5'7/150

16:07 as RX'D

Comment #131 - Posted by: Brat at February 1, 2012 11:34 AM

ZachD 105,

By all means kip to your heart's content during the WOD. Do deadhang PU during your warm-up (I do this every day); consider doing deadhangs in WOD's that have low volume PU or smaller reps/round (ie. "Cindy") on occasion. I would avoid bands if you have the ability to do the volume requested without assist. Remember that CF is you vs. you, and the outcome desired is what's important to you.

Hope that helps, Brother. Thank you for your service.

Comment #132 - Posted by: bingo at February 1, 2012 11:43 AM

42/m/185
as rx'd

17:58 (pr is 17:29)

Comment #133 - Posted by: JackM at February 1, 2012 11:43 AM

5'9" 168lbs m
15:48 rx

Comment #134 - Posted by: Eddie at February 1, 2012 11:44 AM

24:59 rx'd.

Comment #135 - Posted by: cm at February 1, 2012 11:56 AM

15:13, subbed 55 lb dumbbell for 1.5 pood kb., all else Rx'd. Awesome workout.

Comment #136 - Posted by: JK m/28/215/5'10 at February 1, 2012 11:57 AM

18/m/166

20 hspu with feet on wall
30 pullups
40 dumbbell swings with 45 pound dumbbell
50 sit ups
60 burpees


18:12

Comment #137 - Posted by: JacobF at February 1, 2012 11:59 AM

25/210/6'2"/M
As rx'd
22:16

Comment #138 - Posted by: DK at February 1, 2012 11:59 AM

When I was in the Marines we were allowed to kip for our pft. Must have been the softer gentler Marine Corps back then.

Comment #139 - Posted by: Ape teach at February 1, 2012 12:01 PM

as RX'd....had to take more rests than I should have, but after the flu last week, and a couple VERY hard workout s the last couple days, I CONQUERED this.

A little slow..... 25:06

Comment #140 - Posted by: Kevin at February 1, 2012 12:19 PM

16:47

Comment #141 - Posted by: mlt at February 1, 2012 12:21 PM

as rx'd
55# KB

16:55 pr

Comment #142 - Posted by: ferb44 184# at February 1, 2012 12:24 PM

10:42 pull-ups with green and blue bands feet on box for HSPU Pack scaling for rest with 40 air squats and push ups yo sub for burpees that I can't do due to foot surgery

Comment #143 - Posted by: RussA at February 1, 2012 12:36 PM

RX'd
17:11

Comment #144 - Posted by: Greg at February 1, 2012 12:43 PM

23:02 with a 50 lb. KB

Comment #145 - Posted by: SB at February 1, 2012 12:44 PM

20:00 mins and felt good, exhausted, but good.

Comment #146 - Posted by: HectorA at February 1, 2012 12:45 PM

32:00
As Rx'd

36/M/6"1'/192

Those back to back days of hero w/o must have done me in. HSPU always kick my butt. What a dush - I'm not proud of myself!

Comment #147 - Posted by: Jbrizzy at February 1, 2012 12:49 PM

Huge thanks to Bingo for January! Hope to see your posts again soon!

Comment #148 - Posted by: Paleo Girl at February 1, 2012 12:59 PM

21 min with no HSPU. Just a hold and little dip.

Comment #149 - Posted by: Jim McHugh at February 1, 2012 1:13 PM

scaled kb swings to 17.5kg - sore lower back.

otherwise as rx'd. 26min.

Comment #150 - Posted by: AGL at February 1, 2012 1:16 PM

f/35/145

30 HSPU (feet on bar)
40 pull ups w purple band
50 k bell swings 24lb
60 sit ups
70 burpees

19:28

Comment #151 - Posted by: sharlene at February 1, 2012 1:17 PM

25:53 as rx'd

Comment #152 - Posted by: KHarts87 at February 1, 2012 1:26 PM

6' 180# 27 yrs
17:00

Been doing Crossfit for 2 weeks and this workout kicked my @$$ and I loved it!

Comment #153 - Posted by: Todd at February 1, 2012 1:29 PM

Newbie, so not sure if my form was CF specific on everything - the videos were really helpful. The website is a terrific resource. Really looking forward to doing some classes to learn/improve technique! What a workout!!

Ran to warmup
16:43, 1pood KB
F/44/5'1"/107lb

Comment #154 - Posted by: Tracey at February 1, 2012 1:38 PM

11:30 as rxd

Comment #155 - Posted by: aermio m/33/5'7"/155 at February 1, 2012 1:47 PM

Stoked out of my mind. 15:37, only difference was using a 50# dumbbell for kb swings.

Comment #156 - Posted by: Derek at February 1, 2012 1:51 PM

18:57
20 HSPU
30 pullups
40 KB swings (40 lb)
50 situps (feet anchored)
60 burpees (yes, they sucked)

Comment #157 - Posted by: georgecole3 at February 1, 2012 1:52 PM

28:46

New to crossfit. Looks like I need some work compared to the other commenters.

Comment #158 - Posted by: Chris at February 1, 2012 1:55 PM

M/23/5'10"/187

19:42

subbed 55# dumbbell swings because kettlebells are not available at my gym

Otherwise as Rx'd

Comment #159 - Posted by: T. Swihart at February 1, 2012 2:00 PM

HQ, lots of us miss Bingo's January posts. So you should make him a honourary announcer at the CFG '12! He reads and describes each WOD the athletes will be competing in. Or find some other way to involve him because he will be missed for the next 11 months!

Comment #160 - Posted by: Ryan E. at February 1, 2012 2:01 PM

Did a light 5K run in a blizzard with my SQN this morning.
Tyler (subbed 3 rounds for 5 as MU's are a new skill) : 20:06

10 minutes later

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

(subbed 20 HSPU to abmat rest as RX)

20:36, burpees were the showstopper

Comment #161 - Posted by: Ryan E. at February 1, 2012 2:03 PM

16:07 Rx

Comment #162 - Posted by: M/32/5'9"/178 at February 1, 2012 2:05 PM

22:17 rx'd. Straight-leg situps.

Comment #163 - Posted by: J.Wood at February 1, 2012 2:07 PM

M/33/5'11"/168

DL 5x3
275(3), 285(3), 295(3), 305(3), 315(3)

WOD as Rx'd - 17:38

Comment #164 - Posted by: Parson at February 1, 2012 2:07 PM

M/40/5'11"/200

2 weeks off injured, so trying to get back at it. Nice start!

22:52

HSPUs were iddy biddy ones, not full extent and used a 1 pood KB (1. they don't have more than 1.25 pood here and 2. see initial comment re: injury)

Comment #165 - Posted by: Grant at February 1, 2012 2:17 PM

Holy f!!! Wasn't ready for this one. Everything except burpees. Only 30. 22:xx. Fail. I'll definitely feel this tomorrow tho. Great break off!

Comment #166 - Posted by: Paige at February 1, 2012 2:21 PM

as rx'd, except for scaling pull ups to 20 while I heal from elbow tendinitis. 42minutes! I did take time to
help my daughter learn how to ride a bike...

Comment #167 - Posted by: mshiker2003 at February 1, 2012 2:35 PM

My first try at crossfit!! I like! Hard but awesome! Not all-out, 28 min: 
• 40 pullups - ok but some resting
• sub 25 reps per arm of 16kg KB clean press (couldn't do a single HSPU!!) anyone have a better sub to do without a barbell at home?
• 60 KB swings 16kg (probably too light but i just started yesterday and Pavel says...)
• 60 situps
• 70 burpees - hard but awesome (with some rests)

Male 44, 192 lb, 6'1"

Comment #168 - Posted by: Trent at February 1, 2012 2:42 PM

37:10 For time:
30 Handstand push-ups to abmat
40 Pull-ups 2 green package straps strict
50 Kettlebell swings, 1 poods
60 Sit-ups
70 Burpees

Comment #169 - Posted by: ccraft at February 1, 2012 2:47 PM

M/20/5'10"/178

Rx'd Besides HSPU. Did 30 dumbbell presses with 30 pounders (which I should have done way more)

22:32. Had to wait for the PU bar a few times between rests, but I'll take it.

Burpees took almost half of my time... Gotta love em.

Comment #170 - Posted by: NigelGrizz at February 1, 2012 2:48 PM

F/32/5'2"/130

13:22 RX

Comment #171 - Posted by: Kat at February 1, 2012 2:50 PM

Feet on rack
35# kb
17:40 PR

Smokin Carole

Laura f/49/5'7/140

Comment #172 - Posted by: power-girl at February 1, 2012 2:57 PM

I've been practing CrossFit for two months in Brazil and it's really cool.

Total WOD: 32'
Kettlebell swings using 1 pood

Comment #173 - Posted by: Luciana at February 1, 2012 3:19 PM

I've been practing CrossFit for two months in Brazil.
Total WOD: 32'
Kettlebell swings using 1 pood

Comment #174 - Posted by: Luciana at February 1, 2012 3:20 PM

12:00 Rx

Then I did another WOD.

5 rounds of:
10 hang squat snatch(95lbs)
10 ring dips
10 reverse grip pull-ups
10 HR push-ups

-$terling Price

Comment #175 - Posted by: Sterling at February 1, 2012 3:21 PM

12:00 Rx

Then I did another WOD.

5 rounds of:
10 hang squat snatch(95lbs)
10 ring dips
10 reverse grip pull-ups
10 HR push-ups
15:15

-$terling Price

Comment #176 - Posted by: Sterling at February 1, 2012 3:22 PM

M/24/210/5'11"
As rx'd plus 20 ring mu to start

9:58

Happy opens register day!

Comment #177 - Posted by: Dancer at February 1, 2012 3:30 PM

Love that The Biggest Loser is using the Crossfit workout program. I was listening to Pandora yesterday and saw an advertisement for Crossfit as well. Love it getting main stream.

Today's WOD 22:06.6 great workout. Love this game.

Comment #178 - Posted by: David Napier at February 1, 2012 3:37 PM

17:23.

Comment #179 - Posted by: Jeff A. at February 1, 2012 3:37 PM

@ Pat and Bingo, thanks for the assist! We just turned some spare workspace into a Crossfit gym at the beginning of the year. I didn't want to set anyone up for failure later on this year when we do the PFT.

@ Ape teach, they used to allow kipping during the PFT, but haven't for at least the 7 years I've been in.

19:47 as rx'd

Comment #180 - Posted by: ZachD at February 1, 2012 3:38 PM

reduced it b/c I'm scaling b/c of sore shoulders 20/30/40/50/60: 20:24. 1st time for this, good WOD, had to break down burpees toward the end to like sets of 5-7...oy.

Comment #181 - Posted by: Laszlo m/35y/150/5'8 at February 1, 2012 3:40 PM

M/43/185

As rx'd: 15:31

A PR by almost three minutes. I'll take it.

More better faster

Comment #182 - Posted by: Marty at February 1, 2012 3:44 PM

46/174

As rx'd: 22:54

Felt good until burpees.

70 burpees - 12:45

Comment #183 - Posted by: Rick Cantu at February 1, 2012 3:45 PM

follow-up to #180: should have included that I did push ups against the wall...

Comment #184 - Posted by: Laszlo m/35y/150/5'8 at February 1, 2012 3:46 PM

23:26; HSPU head to abmat

Comment #185 - Posted by: GU997/42/5'10"/200 at February 1, 2012 3:56 PM

12:57 RX

Comment #186 - Posted by: Ammon Woods at February 1, 2012 3:58 PM

12:35min RX

Comment #187 - Posted by: Óli H at February 1, 2012 4:03 PM

M/22/5'10"/160

16:39
55# dumbbell for swings

Comment #188 - Posted by: Brent at February 1, 2012 4:07 PM

45:56

Comment #189 - Posted by: Reid at February 1, 2012 4:14 PM

M/35/5'4"/145lbs
As RX'd
9:48PR

Comment #190 - Posted by: Matt Burritt at February 1, 2012 4:36 PM

26:17 as rx'd (used 50lb KB)

HSPUs are still a serious weak point for me. burpees were done in sets of 15

Comment #191 - Posted by: Saam at February 1, 2012 4:36 PM

M/23/5'7/145lb

9:02 Rx =D

Comment #192 - Posted by: Josh Harrold at February 1, 2012 4:43 PM

WEDNESDAY 120201

For time:
30 Handstand push-ups (Modified to 155lb push press)
40 Pull-ups (green band assist)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


24:47

Dear Burpees,

EFF YOU!!!!

Sincerely,

Clayton

Comment #193 - Posted by: Clayton m/31 71" 215 at February 1, 2012 4:44 PM

26:40
As RX.

32/m/6'/170lb

Comment #194 - Posted by: camworkout at February 1, 2012 4:45 PM

M/22/5'10"/165

Rx: 16:03

Comment #195 - Posted by: Mike Sidelko at February 1, 2012 4:49 PM

16:38 did kipping HSPU
used resistance band for strict pull-ups
used 35 lb KB cuz that's all i had

Comment #196 - Posted by: Stephen at February 1, 2012 4:49 PM

As rxd 13:20.

Comment #197 - Posted by: Kurt/M/38/190 at February 1, 2012 4:52 PM

19:19 WOD

Comment #198 - Posted by: Bower at February 1, 2012 5:02 PM

Songwriting/Production Team EvoMusic

Subbed HSPU with Incline Push-up
subbed pull-up with Regular Push-up's, way to sore from yesterdays pull-ups
did 1 pood KB oppose to 1.5

Dave 22:30
Pete 39:39

awesome workout!
Live It!

Comment #199 - Posted by: EvoMusic at February 1, 2012 5:08 PM

M/26/5'8/192#

25:56
55# DB

Comment #200 - Posted by: Gabe at February 1, 2012 5:08 PM

30 min as rx'd!!!
First WOD I was able to do as Rx'd. Been doing CrossFit x 2wks! Im hooked..

Comment #201 - Posted by: ChadB at February 1, 2012 5:10 PM

M/18/5'10"/176

25:04

Got about 5 HSPU's and then couldnt hold myself up so switched to 35# DB press, started my burpees around 16 minutes, broke them up into sets of 10.

Comment #202 - Posted by: Jay at February 1, 2012 5:12 PM

As Rx 18:35 this one hurt!

Comment #203 - Posted by: Keith at February 1, 2012 5:12 PM

17:04 w/ piked/inverted pushups

Comment #204 - Posted by: Edwards M/15/5'11/172 at February 1, 2012 5:27 PM

30 press 75#
40 assisted pull-ups
50 db swings 55 lb
60 sit-ups
70 burpees
37:47

Comment #205 - Posted by: David Burns at February 1, 2012 5:37 PM

16:21 Rx - started drooling around the 15th burpee…
great WOD!

Comment #206 - Posted by: leonardo at February 1, 2012 5:47 PM

M/23/6'4''/232

15:12
"Pack"

20 Shoulder Press 115lbs
25 PU's
30 KB swings 14KG
35 SitUps (feet anchored)
40 Burpees

Comment #207 - Posted by: Dwayne at February 1, 2012 6:03 PM

25:41 Rx.

Comment #208 - Posted by: ryan self at February 1, 2012 6:05 PM

Rocked it! M/40/5'9/200#
9:22 (fire in the lungs after completion)
HSPU 23 before dropping
PU's 24, 10, 6 (swollen back after that)
KB Swings-50@55#'s
SU's good break before the dreaded burpees
Burp's- 30, 15, 10, 10,5
Didn't elevate on the HSPU's, need to do that next go round!

Comment #209 - Posted by: Shawn at February 1, 2012 6:07 PM

14:17 sub n scale: 22 smith bar hspu, 20 gravitron +70# pullups, 20 dips, 50 kbs 50#, 60 sit, 70 burpees

Blasted out 20 hspu, forgot it was 30 not 20, back on bar and ran out of gas and ROM after 2 reps. Last 8 so shallow can't count em. Next time do 3 x 10 hspu. And get faster at burpees say < 5 secs per rep.

W/u - 7 reps of everything :)

C/d - 5 1-arm 50# kb clean, 2 x 10 48# face pulls, 10 50# kb dead lifts, hip external rotation mob. Sprint 500m row - 1:43.7

Comment #210 - Posted by: matt h 50 5'11" 177# 1mar11 at February 1, 2012 6:09 PM

9:58 rxd.

Above comments: HDPU with back to the wall so you don't arch (which transfers power out - not up). Consider socks only (feet will slide easier). Train pull-ups with somebody helping you do more once you have maxed. Muscle-up in a "false grip" - let the skin tear. Once your callouses build up keep them shaved down and they will no longer tear.

Comment #211 - Posted by: Neil at February 1, 2012 6:22 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16kg x 5-5 24kg x 3-3-3

As rx'd: 38:07 HSPU took 19:57.
Compared to 100427: 18:46 HSPU with feet on rack assist
Foam roll after

Comment #212 - Posted by: Sesoku at February 1, 2012 6:25 PM

1 ab mat for HSPU, 45# kb swings
18:42
Travelling last few days, glad to be back home.

Comment #213 - Posted by: sebastian m/43/180/6'2" at February 1, 2012 6:26 PM

As rxd @ http://crossfitpickens.com/
Nice opening day wod. From my 600 sq foot garage to a 2500 sq ft space. I am blessed.

19.24(pr)

Comment #214 - Posted by: Jonblaze at February 1, 2012 6:30 PM

F/5'1/52kg

15:43 - 17.5kg Swings

Comment #215 - Posted by: Cazzafree at February 1, 2012 6:33 PM

M/52/158
13:52
PUSHUPS SUBBED ROR BURPEES
1POOD SWINGS

Comment #216 - Posted by: DAVID LINGLE at February 1, 2012 6:41 PM

17:52

Comment #217 - Posted by: NinjaTarzan at February 1, 2012 6:44 PM

16:37

Compare to:
080827 - 26:48

Comment #218 - Posted by: B. Rhaly at February 1, 2012 7:09 PM

18:40 For time:


30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

@ http://www.crossfit-leblon.com

Comment #219 - Posted by: Ignez Melo do Prado at February 1, 2012 7:14 PM

Embarrassingly bad hspus
50# kettle bells
Everything else as prescribed

22:57

Comment #220 - Posted by: Ape teach at February 1, 2012 7:16 PM

I did Linda at 1:00pm today in 20:40 225#,185#,135#. I am an all natural body builder and until about a week ago was so closed minded when it came to working out. All I would do was isolated movements with a few sports specific functional workouts. I thought crossfit was a joke until I really tried it. I then did the WOD for wednesday at 8:00pm in 13:55. I love crossfit

Comment #221 - Posted by: salvatore at February 1, 2012 7:16 PM

Scale to 105lb press.
Stopped at 25 min for brief. Only 50 burpees.

Comment #222 - Posted by: Chop at February 1, 2012 7:17 PM

F/22/5'5"/122

20:28 (Sub handstand pushups with heavy-weight presses)

The harder I think they look on paper, the better I end up liking them! AWESOME WOD!

Comment #223 - Posted by: Kristen at February 1, 2012 7:24 PM

Jessica - 14:40 (1 pood)

Comment #224 - Posted by: B. Rhaly at February 1, 2012 7:25 PM

Modified for me, Pending total knee replacement
Tricompartmental degeneration of left knee with deformities
For time:
30 Handstand push-ups, (toe on squat rack for balance)
40 Pull-ups
1:30 Speed bag and 1:30 heavy bag
60 Unanchored AbMat Sit-ups
70 Alternating Medicine Ball Push-ups
18:27
M/54/6’/205

Comment #225 - Posted by: Pete In SunCity at February 1, 2012 7:45 PM

Modified
30 Incline Press 115 ( Haven't attempted handstand push ups yet)
40 Jump Pull ups (From 0 to 4 regular pull ups now) Im getting there) need to learn the swinging momentum technique everyone uses.
50 35lb Plate Swings
60 Sit ups
70 Burpees

25:35

Comment #226 - Posted by: Steve at February 1, 2012 8:15 PM

F/41/5'4"/118
16:29
-first 25 KB swings with 12kg, second 25 with 16kg.

Comment #227 - Posted by: Heather Szabo at February 1, 2012 8:20 PM

30 regular pushups
40 blue band pull ups (shoulder hurting)
50 #35 kb
60 situps
70 burpees

16:34

Comment #228 - Posted by: flyingfleet at February 1, 2012 8:30 PM

First, Bingo we miss you! Wife and I started before Jan 1, but your insights were priceless. Second, we work this in after our Martial Arts training, so we get off on the days a bit, but we get most of it in. Third, we scaled this down to 75% because we are not quite there yet. Fourth, burpees sucked at that end of this. Thank you CrossFit, keep the challenges coming.

Comment #229 - Posted by: Joe at February 1, 2012 8:41 PM

Wow; loved it what an awesome workout!
I had to modify the HDPU to the shoulder press; used 20 lb DB, for the pullups I took turns with my husband alternating 5 groups of 10, the KB swings, situps and burpees were great didn't even have to take a break on the burpees; super pumped about that. 21min 42sec.

Comment #230 - Posted by: Debra at February 1, 2012 9:03 PM

-1 pood
-HSPU's w/my feet on a box

19:30

Comment #231 - Posted by: M Kelleher at February 1, 2012 9:28 PM

60 GHD Sit ups unbroken

17:07

This one KILLED!

Comment #232 - Posted by: Paul Daniel m/28/6'2/195 at February 1, 2012 9:35 PM

34/M/190

as rx'd except a 50# dumbbell for the swings

15:03

Comment #233 - Posted by: john g at February 1, 2012 10:45 PM

12:53 rxd

Comment #234 - Posted by: Unknown at February 1, 2012 11:27 PM

12:53 rxd

Comment #235 - Posted by: Unknown at February 1, 2012 11:27 PM

16:58

Scaled 10 reps off of each
Did HSPU with feet propped on a 36" box
Used 20kg DB for swings

Comment #236 - Posted by: Brett (M/23/188cm/77kg) at February 2, 2012 12:32 AM

30 handstand progressions ( 3 real ones !)
40 pull ups
50 kb's 1.5 pood
60 sit ups
70 burpees

20:45

Comment #237 - Posted by: DPL at February 2, 2012 2:25 AM

19:32 RX

Comment #238 - Posted by: Todd at February 2, 2012 2:29 AM

17:53
@7500 ft elevation in Afghanistan
been here for two weeks from sea level
Seeing black spot
Two other teammates did it about a 1:30 faster

Comment #239 - Posted by: EOD BEAR at February 2, 2012 3:21 AM

30:08

CF Leblon

Brazil, RJ

Comment #240 - Posted by: Thalita Helena Vecchio at February 2, 2012 4:37 AM

15:05 RX

Comment #241 - Posted by: HOL at February 2, 2012 4:37 AM

Finished in 8:16- good short workout

Comment #242 - Posted by: Daniel k at February 2, 2012 5:16 AM

M/28/5'7"/163

12:29 as RX'd

Comment #243 - Posted by: Brian Mariano at February 2, 2012 5:39 AM

@ Crossfit Pickens

Love the random canoe over by the wall haha. Awesome.

Comment #244 - Posted by: Gunsblazen at February 2, 2012 5:47 AM

24:28 as Rx

Comment #245 - Posted by: maxy at February 2, 2012 5:59 AM

first time ever doing crossfit.
I did the warmup first though exluded the pullup part due the fact that I knew I was going to die anyways.

30 pushups
20 pullups (assisted)
50 Kettlebell swings (35lbs)
35min in I not only had a headache but my muscles were so worn I barely made it home from the gym.Well, atleast I will never runn out of goals in the future.

Comment #246 - Posted by: andrew at February 2, 2012 6:15 AM

33:19

HSPU w/ feet on rack
sub'd 60# db for swings (meant to do 50s but no glasses = grabbing the wrong ones!)

Much harder than I thought it would be going in.

M/34/5'9"/220

Comment #247 - Posted by: Bill Hunter at February 2, 2012 6:26 AM

28:00 as rx'ed

Comment #248 - Posted by: Doug Sunshine at February 2, 2012 6:35 AM

Matt - 13:20 as rx'd
B - 16:20 did elevated/incline push-ups instead of handstands

Comment #249 - Posted by: Brock M/28/6'0"/180 at February 2, 2012 6:45 AM

16:18 rx'd

Comment #250 - Posted by: KIKO M37/170/5'9" at February 2, 2012 7:19 AM

30 HSPU w/ feet on bench
40 pullups
50 DB swings 55#
60 situps
70 burpees

20:38

Comment #251 - Posted by: JFA at February 2, 2012 7:20 AM

19:53
Ring pushups with feet at 5' sub for hspu
1 pood kb swings

Comment #252 - Posted by: leviathan93 at February 2, 2012 7:23 AM

13:00 rx'd

Comment #253 - Posted by: BH2 m32/182 at February 2, 2012 7:24 AM

sean
20.30

lorie
18.50

Comment #254 - Posted by: sean snyder at February 2, 2012 8:14 AM

15:38 rxd

Comment #255 - Posted by: Dylan Fyfe m/37/6"/170 at February 2, 2012 8:25 AM

M/40/190

Sub toes over smith bar for HSPU, good vertical body position. Rest as rx. Burpees brutal as always.

23:28

Comment #256 - Posted by: Scott Andresen at February 2, 2012 8:39 AM

51m 5'7" 150#

7 rnds/25:30

4 HSPU
6 pull ups
8 back extensions
9 sit ups
10 40k barbell pushup/power cleans

Comment #257 - Posted by: ed eybel at February 2, 2012 8:56 AM

20:12 rx'd (pullups on barbell)

Comment #258 - Posted by: Cori Thompson at February 2, 2012 9:00 AM

Warm up: double under practice. Few reps of each of the exercises in today's WOD.

18.12 as Rx'd

Handstand push-ups took until 3.12 due to large amounts of push-ups and dips the previous two days.

Pull-ups could also be faster if not on the door hanging pull-up bar.

Kettlebell swings were 15, 10, 15, 10

Sit-ups were unbroken but could be done faster.

Started burpee's at 12.52 I think. Weren't too bad 10, 7, 7, 7, 7 10, 10, 8, 11

Done about an hour after work.

Felt about a 7.

22/m/5'11"/171

Comment #259 - Posted by: Logan S at February 2, 2012 9:15 AM

23:53

HSPU with ankle assist on smith machine
KB 30# DB
scaled above - still nursing lower back strain from last week and being conservative.

Comment #260 - Posted by: Brian R M / 49 / 6'2" / 190 at February 2, 2012 9:46 AM

Rx'd 13:20

Comment #261 - Posted by: amped 37/M/195/6' at February 2, 2012 9:49 AM

19:04 w/ 60 lb. kb. Went to failure on hspu off the bat, bad idea. Over-paced the swings trying to save up for the burpees, bad idea.

Comment #262 - Posted by: Eli Saggy at February 2, 2012 9:51 AM

From Crossfit Guayaquil - Ecuador
Rx`d 12:36

Comment #263 - Posted by: Bernardo at February 2, 2012 10:04 AM


19:01

44lb KB
first 15 HSPU were full depth, last 15 a few inches short..
pullups surprising easy, burpees sucked took 11 mins for first 4 movements, 8mins for just burpees.

m/45/6'4/170

Comment #264 - Posted by: knodes at February 2, 2012 10:07 AM

M/30/170

16:13, GHD-Situps...I think my heart stopped once.

Comment #265 - Posted by: EOD4106 at February 2, 2012 10:11 AM

17:02, with feet on smith machine bar for hspu.

Nice PR power-girl!

Comment #266 - Posted by: Kevin C.(M/52/5'11"/172) at February 2, 2012 10:26 AM

18:30 need to work on HSPU, I do them facing the wall. Some reason I can even get 1 rep. when I have my back to the wall.

Comment #267 - Posted by: PIKE at February 2, 2012 10:34 AM

@ Pete in Sun City, awesome workout. Sorry to hear about total knee replacement in your future, but know you'll be back and raring to go.

Am hanging on to decent not great right knee functionality and hoping to move it to great over time, and avoid more surgery. Have found Egoscue's Pain Free hugely helpful, along with KStar's mobility wod.

Comment #268 - Posted by: matt h 50 5'11" 177# 1mar11 at February 2, 2012 10:40 AM

As rx'd

21:48

I hate burpees!

Comment #269 - Posted by: jd/m/50/6'1/180 at February 2, 2012 10:42 AM

32/5'7/156lbs

21'40"

I have done P90X 5 times so far. But this workout is so much harder. I have to split each excercise into 2 or 3 in order to finish it.

Comment #270 - Posted by: Jay W at February 2, 2012 11:00 AM

18:07. Not a PR. Burpees at the end were my nemesis.

Comment #271 - Posted by: Michael m/49/5'9"/170/MI Survivor at February 2, 2012 11:04 AM

17:26 as rx'd.

Comment #272 - Posted by: Anonymous at February 2, 2012 11:29 AM

18:09 PR

40 62lb KB swings, anchored abmat su. Avg HR 171, peak 184. 5 minute improvement, but, of course, then I was fighting a hangover. Killer performance Kevin, Carole and Laura.

Comment #273 - Posted by: mas 55/M/150 at February 2, 2012 11:35 AM

since when can you kip your legs into a hand-stand push up? if curls were ever a part of crossfit, you know they'd all be JUMP-curling 'em ;D

Comment #274 - Posted by: John Webb at February 2, 2012 12:06 PM

sub'd 55# DB swings for KBS...

time after situps: 9:51
time after burpees: 16:21

Comment #275 - Posted by: GleichSTL m/34/176/5'10" at February 2, 2012 12:27 PM

M/24/5'9"/165

Subbed 55# DB Swings for KB

18:37.53

Comment #276 - Posted by: lwoody at February 2, 2012 12:32 PM

As rxd 16:22

Comment #277 - Posted by: cnc1911 at February 2, 2012 12:41 PM

As Rx 14:25

M/168#/6'/37yrs

Comment #278 - Posted by: britishfireman at February 2, 2012 12:45 PM

17:28 rx'd

Comment #279 - Posted by: B-Mo at February 2, 2012 1:08 PM

29:30
handstand pu- assisted
Pull ups- kipping
kettlebell- 45# DB
situps- anchored
m/156/55

Comment #280 - Posted by: Roger at February 2, 2012 1:46 PM

gymnastic kipping pull-ups
all else as rx'ed

I checked my watch every 10 burpees and estimated that finishing before 20 minutes was "do-able"

barely

19:57

Comment #281 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at February 2, 2012 2:01 PM

RX'd 18:40

Comment #282 - Posted by: Christian m/24/5'5/150 at February 2, 2012 2:21 PM

18:40 Rx'd

Comment #283 - Posted by: Christian m/24/5'5/150 at February 2, 2012 2:22 PM

18.12 as Rx'd

Comment #284 - Posted by: Logan S at February 2, 2012 3:00 PM

Its interesting to me seeing all these subs and reduced reps people are doing, and then to see their times under 20:00 or a few even under 15:00. If you are able to do that why not do it as prescribed in 25:00?

Comment #285 - Posted by: Wes_in_SoCal at February 2, 2012 3:26 PM

M/24/190/5'10
14.34 as rx'd (55 lb db)

Comment #286 - Posted by: Pauly C at February 2, 2012 4:21 PM

M/26/165 GregA-WU

As rx'd, 20:36

Comment #287 - Posted by: Y. Zhou at February 2, 2012 4:28 PM

12:20

Comment #288 - Posted by: Steve J at February 2, 2012 4:37 PM

My sons' high school wrestling coach incorporated "Fran" into their training session tonight (Thursday) after seeing it on biggest loser... My oldest son, a senior, recognized it because I've made the two boys do a couple of 21/15/9 similar couplets before. Apparently the boys all loved it. They scaled the weight a little, and did jumping pullups.

Comment #289 - Posted by: MattyP 41/M/5'11"/235 at February 2, 2012 5:03 PM

Did half of all reps, 55# db after a regular PT session in 10:28.53.

Comment #290 - Posted by: Cphil11k/165#/69" at February 2, 2012 5:33 PM

m/44/5'11"/195

1:10 30 Handstand push-ups, leg over bar assist
3:18 40 jumping Pull-ups
5:26 50 Kettlebell swings, 35#
8:17 60 Sit-ups feet anchored
17:17 70 Burpees

17:17 total.
last time was 27:10, but I did ghd situp last time. Taking into account the situp difference, I still finished about 5 minutes faster today.

Comment #291 - Posted by: slowweak at February 2, 2012 6:07 PM

1:01:31

Comment #292 - Posted by: myles456 at February 2, 2012 6:11 PM

F/31/5'6"/140

Absolutely loved this one! I did it solo so very happy with my time.
Rx- 16:33

Comment #293 - Posted by: Janet at February 2, 2012 6:21 PM

10 shy jump pullup

matt 10:21 1pood
gene 12:59 1.5 pood

Comment #294 - Posted by: power_puff_boy at February 2, 2012 7:53 PM

28/m/5'11"/190
As rx'd
20:02(PR by 3min)

Comment #295 - Posted by: justaman - liberty, sc at February 2, 2012 8:14 PM

30/m/6'2"/210

32:13 as rx'd

Need da work on dem burpees.

Comment #296 - Posted by: lazyday at February 2, 2012 8:40 PM

PR. 20:41.
HSPUs: Reps of 1-5 throughout, though a huge improvement. Plups: 32/8 (do one set next time). KBs: 20/10/10/10 (go to 20/15/15.) Burpees are burpees are burpees, moderate pace w/no AR built in.

Comment #297 - Posted by: Xman at February 2, 2012 8:49 PM

As Rx'd. 22:49

Still getting over a cold. That was a lot of burpees.

Comment #298 - Posted by: Tim_49_5-11_200 at February 2, 2012 9:33 PM

M/28/5'11/216

15:20, this one was beast!

P.S. I hate burpees!!!! =(

Comment #299 - Posted by: Shawn Williams at February 2, 2012 9:42 PM

Kb's were harder than I thought they would ...
15:13 Rx

Comment #300 - Posted by: daver at February 3, 2012 2:51 AM

-10 of each
anchored hspu w/ 20s of handstands
35# kbs
anchored situps

20:10

basically same as last time, which was rx'd (except hspu)

Comment #301 - Posted by: Callum at February 3, 2012 6:02 AM

As RX'd: 22:38

Comment #302 - Posted by: Dennis M/28/6'0/185 at February 3, 2012 6:37 AM

12:55 @ home

Comment #303 - Posted by: JDisch at February 3, 2012 7:24 AM

M/38/134 lbs/ 5'-6"
As Rx: 12:50
I was moving really well oveall, and felt good, but I did the WOD last night with the 50 squats with 75 lbs and 5 rope climbs... 10 squts and 1 rope climb, so when i started to do the burpees after about 40 my leg muscles were locking up and I had to take little pauses at every other burpee because I was getting little cramps, etc. Felt fine but my legs were kind of cramping up a bit. It was a weird feeling. HSPUs were pretty easy, PUs were pretty easy and I did have to break up the swings into 3 rounds with very short breaks. even the situps I actually broke up, mainly because I wanted to not be too tired to attack the burpees.
Good Fast WOD... I think if my legs were fresher I could easily shave 1-2 minutes off that time.

Comment #304 - Posted by: anton at February 3, 2012 7:56 AM

I forgot to mention.. I just compared my last results... 2 years ago I was about 4 lbs lighter and I did this WOD this time about 20 seconds faster. Even though my legs were really sore from the WOD the night before... I'm getting faster and fitter and older... love it.

Comment #305 - Posted by: anton at February 3, 2012 8:02 AM

M/38/134 lbs/ 5'-6"
As Rx: 12:50
everything went well, faster than I thought except my legs were super sore from the WOD I did last night (the high rep squats with 75 lbs and rope climbs).. so I had to break up the KB swings a little more than I was planning and my burpees after about 40 because my legs were locking up and cramping.. my tank was o.k. but my legs were just locking up.. so I starting taking a second break at the end of each burpee after about 40 or so to accommodate for the mini locking up of my quags and hips.. I stretched out like a champ after the WOD... recovery is getting beter as well.. I would say that like 3-5 mintues after the WOD I was feeling great overall. over 20 seconds faster than about 2 years ago and my legs were really sore. I'm sure if my legs weren't as sore I would have gone a lot faster.

Comment #306 - Posted by: anton at February 3, 2012 8:27 AM

30 Handstand push-ups- 2.37 at 53% HR
40 Pull-ups: 1.28 at 68%
50 Kettlebell swings, 1.5 poods: 3.16 at 73%
60 Sit-ups- 2.21 at 67%
70 Burpees- 5.00 at 75%.
= 14.43 avg 69%, pk 79%, cal 255 Delta HR 174-142 = 32.

could have gone harder, but hit my planned goals, will need a better effort for the games. Go team.

Comment #307 - Posted by: Matt A at February 3, 2012 8:33 AM

M/29/165/5'11

As rx'd 15:11

Comment #308 - Posted by: Rob at February 3, 2012 9:25 AM

20 Incline Pushups
30 Pull Ups
40 Kettles
50 Weighted Sit Ups
60 Burpees
12:10
Good Workout
Last time was 13:44

Comment #309 - Posted by: dyagg at February 3, 2012 10:52 AM

29:30
hspu: assisted
pullups: kipping
kb: 45# db
situps: anchored
burpees: rx
m/55/155

Comment #310 - Posted by: Roger at February 3, 2012 11:14 AM

M/26/180/72"

Rx 11:35

Comment #311 - Posted by: Luke at February 3, 2012 1:30 PM

20:31 w/ ring hand-stand pushups and Abmat situps
8:00 for RHSPU

Comment #312 - Posted by: Jetté 42/M/5'11"/170 at February 3, 2012 3:47 PM

29:54/16 min at burpees
Hspu on smith machine x30
Pullups 20/15/5
Kb swing 50# all they have
Sit ups slight decline 40/20
Burpees mostly 10s

Comment #313 - Posted by: Johnh 43/205 at February 3, 2012 4:43 PM

M/45/165/5'8"

As required. 19:10.

Hardest part was the HSPUs. Very slow. did the pull ups remarkably smooth. KBS were very taxing on the mind as I was SOOO bored doing them and could not get them to go faster. I went to fully extending the KB overhead.

Sit ups were anchored under a barbell. Burpees took only 4 minutes of the time but felt like an HOUR. First time on this one. Looks like I am in the lower third for times.

Comment #314 - Posted by: Vaughn at February 3, 2012 4:57 PM

40:27. Geez I'd better catch up...

Comment #315 - Posted by: RAD at February 3, 2012 5:49 PM

as rx'd 14:55

Comment #316 - Posted by: Troy at February 3, 2012 8:37 PM

20 Handstand push-ups
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

10:26

Comment #317 - Posted by: Sinal M/33/5'9"/230 at February 4, 2012 3:55 AM

Wow, I did better than I thought!

M/24/5'8''/170

RX'd 10:32

Crossfitting for 3 months, previous 6 years bodybuilding. Stopped smoking months ago as well and I've noticed tremendous increase in cardio output.

Comment #318 - Posted by: Kyle McD at February 4, 2012 6:05 AM

Did 3-4 HSPU unassisted, then sets of 4-5 with spousal support. Rest as rx'ed: 26:43 (HSPU alone took about 11 minutes).

Comment #319 - Posted by: tgremillion M/30/6'1/185 at February 4, 2012 6:40 AM

15 Handstand push-ups
40 Pull-ups
15 Handstand push-ups

50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

21:15

Comment #320 - Posted by: Bells at February 4, 2012 6:55 AM

Didn't do burpees, but nailed it in just over 18 minutes. Broken sets.

Comment #321 - Posted by: Storm at February 4, 2012 11:01 AM

M/34/5'9"/194 lbs
as Rx'ed
18:30

Comment #322 - Posted by: Garfish at February 4, 2012 1:17 PM

11:41 Rx'd

* HSPU's broken 24/6 (kipping from rep 12 on..)
* Pull ups unbroken
* KBS's broken 20/20/10
* Sit ups unbroken
* Burpees broken in to 7 sets of 10 with very short rest breaks.

Comment #323 - Posted by: MarcusG 30 5'9" 160 at February 4, 2012 3:16 PM

PR

Comment #324 - Posted by: MarcusG 30 5'9" 160 at February 4, 2012 3:16 PM

30 pushups with knees on 24" box
40 pull-ups (blue band assisted)
50 kb swings 26#
60 situps (felt like a break!)
70 burpees in sets of 5
19:58

(getting closer to RX'd on many exercises, but I don't think I'll ever get HSPUs)

Comment #325 - Posted by: Jennifer M at February 4, 2012 3:19 PM

Previous

25:44

Spread it out going from excercise to the next

Did it after work felt good...70 burpees in a row would've been tough!!

Tonight...didn't spread it out 26:59

Comment #326 - Posted by: Cleveland at February 4, 2012 4:48 PM

Skipped on the day of, sore low back. Made up the WOD on 2/3 instead of the DL WOD.

18:03 as Rx.

Comment #327 - Posted by: Sheldon N (M/34/6'/183) at February 4, 2012 6:19 PM

27:05 as rx'd

Comment #328 - Posted by: Ryan E at February 5, 2012 10:01 AM

As rx'd

16:54

Comment #329 - Posted by: al deezy at February 5, 2012 12:32 PM

10:43

Comment #330 - Posted by: Nathan Seitz at February 5, 2012 2:28 PM

10:43

Comment #331 - Posted by: Nathan Seitz at February 5, 2012 2:28 PM

Catching up after a week in New York (visited Black Box, woohoo!)
Anyway - as Rx in 12:18

Comment #332 - Posted by: Torrey Hoffman at February 6, 2012 12:19 AM

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1 pood
60 Sit-ups
70 Burpees

21:47

Comment #333 - Posted by: RHJ at February 6, 2012 3:38 AM

brandx scaling: 20-25-30 (dumbell swings)-35-40

Comment #334 - Posted by: brett_from_wylie at February 6, 2012 6:45 AM

18:25
suspect HSPUs

Comment #335 - Posted by: josiah at February 6, 2012 10:01 AM

20:12 rx

previous was 20:56

Comment #336 - Posted by: Raph at February 6, 2012 10:19 AM

7:45
Got lucky on this one, hspu, pull ups, KB swings, crunches are my favorites. Slowest thing was the burpees.

Comment #337 - Posted by: Adam at February 6, 2012 3:17 PM

M/42/5'8"/170

As Rxd - 18:50

Comment #338 - Posted by: Jon Craig at February 6, 2012 4:19 PM

@Codey...keep plugging at the WODs....trust me...you WON'T suck at pullups six months from now

Comment #339 - Posted by: Jon Craig at February 6, 2012 4:22 PM

9th wk of CF
6ft male 239
rx'd 19:08
Burpees kick my butt i was at 12:30 when i got to burpees knocked out the first 12 then hit the wall hard. My legs was filled lactic acid and did not want to respond to what i wanted them to do so from the point on i struggled. my legs just could not recover.

Comment #340 - Posted by: billy at February 6, 2012 6:07 PM

17:00

30 HSPU
40 Jumping Pull-ups
50 KB Swings 40#
60 Sit ups
70 Burpees

Hit the burpees at 8:40....

Comment #341 - Posted by: Christine at February 7, 2012 12:45 PM

shoulder pain at 35 burpees. 30 85lb sps
18:40

Comment #342 - Posted by: lucien at February 7, 2012 2:07 PM

20
30
40 52.5lb
50
60
17:12

Comment #343 - Posted by: Montana03 at February 7, 2012 2:29 PM

17:25 (45lb KB + no abmat for the situps)

Comment #344 - Posted by: James M/29/5'7"/155 at February 7, 2012 3:53 PM

18:50 rx
HSPU were the worst part, 1's and 2's, kipping most of them

Comment #345 - Posted by: Jessica G f/25/5'4"/117 at February 8, 2012 8:44 AM

smith machine HSPU
45# KB (i think i did 55)

16:37

Comment #346 - Posted by: squirrel at February 8, 2012 12:15 PM

17:09

Comment #347 - Posted by: Craig at February 8, 2012 5:11 PM

as rx'd
22:41

Comment #348 - Posted by: Drew B at February 8, 2012 5:54 PM

M/40/190/5-10
Rxd
= 14.43.
Finished SU a little under 10, kept a good pace on burpbees. Good WOD.

Comment #349 - Posted by: Matt A at February 9, 2012 4:12 AM

19:45

Comment #350 - Posted by: nsb at February 9, 2012 7:57 AM

Male 40
As RX
16:16

Comment #351 - Posted by: Stef at February 9, 2012 12:22 PM

Female 39 for one more month!
19:58
*first 6 hspu were negatives, then 24 with knees on a box. Everything else as Rx.

Comment #352 - Posted by: sk at February 9, 2012 12:31 PM

19:56, pr is 15:50, but with assisted HSPU. At st. 3

Comment #353 - Posted by: ScottMacArthur at February 9, 2012 2:09 PM

28:50 as rx'd. 12 mins thru kbs, 15 mins thru sit ups. burpees hurt.

1k run wu 4:45

Comment #354 - Posted by: kevin o at February 9, 2012 4:51 PM

39/m/6/195
As Rx'd
20:55 (PR - last time was 27:14 on 04.27.10)

30/f/501/145
As Rx'd
23:40 (firs time doing this)

Comment #355 - Posted by: Jeremy A. Olive at February 9, 2012 5:29 PM

m/38/5'9/182
CFWU-3. Fr home. Superman. DU. No Burgener. Dips only upper body 2nd. No upper body or situps 3rd.
16:24
3.32 HSPU
1.34 PU
2.47 KB
2.22 SU
6.09 Burpees
Better job pushing, esp on HSPU & KB swings. ROM pretty good on HSPU. Still had to do mostly 2's after 1st 11. Good tripod position overall. PU not bad. KB unbroken-14 (felt wrist pop), 31, then all the way to 50. Burpees still way too slow but good job pushing toward end. Slow & steady.
4/27/10:
18:29
HSPU: 4:36 - range of motion not real good.
PU: 1:43
KB: 3:19
Situps: 2:10
Burpees: 6:41
Last time burpees supposedly only took 2:23. Don't know how.
8/27: 15:59

Comment #356 - Posted by: jrm at February 9, 2012 7:08 PM

9:33 rx'd. Everything unbroken

Comment #357 - Posted by: noah pester at February 9, 2012 9:24 PM

As RX 14:45

didn't time each individual event. I had to run from inside to outside as our pull up bars are outside in the cold... I also only have my watch which I throuw on the ground after I start and run back to stop it after.

M/39/5'11"/220lbs

FOB Connolly Afghanistan

Comment #358 - Posted by: 1SG at February 10, 2012 8:24 AM

30 HSPU (bar assist at eye-level)
40 Pullups
50 55-lb dumbbell swings
60 Situps
70 Burpees

Total time = 23:15

Comment #359 - Posted by: fosterww98 at February 10, 2012 8:43 AM

Rx'd 14:23
Knees to chest Situps

Comment #360 - Posted by: Chris B. at February 10, 2012 12:47 PM

23:20....workin the wall faceing handstand....workin the false grip on ring pull ups

Comment #361 - Posted by: Pacers at February 10, 2012 4:10 PM

m/178cm/88kg/36y
19:34

Comment #362 - Posted by: gepeto at February 10, 2012 11:34 PM

19:51

23 HSPU
40 pullups
50 kb swings
60 situps
50 Burpees

Comment #363 - Posted by: Crossfit Chris at February 11, 2012 2:21 AM

02/11/2012

sub'd 50lb db for HSPU and 50lb db for KB:

24:53

Comment #364 - Posted by: tommykrackcorn at February 11, 2012 3:44 PM

27/M/185

30 HSPU (did against wall)
40 PU
50 kb swings using 1.5 poof
60 Sit-ups
70 burpees

27:36

Comment #365 - Posted by: Redmarcher at February 12, 2012 3:09 PM

27/m/185

30 HSPU ( against wall )
40 pullips
50 kb swings (1.5 pood)
60 Sit-ups
70 burpees

27:36

Comment #366 - Posted by: Redmarcher at February 12, 2012 3:12 PM

15:47

Comment #367 - Posted by: Brian M/30/5'9"/181 at February 13, 2012 10:00 AM

15'07"
subbed pullups with pushups
subbed kb swings with 50# dumbell swings

Lots of work in this one!

Comment #368 - Posted by: Pat T at February 14, 2012 5:19 AM

did 1/2 of everything

watch stopped, but pretty sure it was less than last time's 11:19

Comment #369 - Posted by: Manchild at February 14, 2012 5:30 PM

51/m/190

Heel hook on HSPU
25:54

Comment #370 - Posted by: denob at February 15, 2012 10:41 AM

Missed.
Previous PR = 18:46


Mrs. Miyagi
1-pood KB swing. Rest as Rx'd.
23:54 (PR)

Comment #371 - Posted by: Miyagi m/31/175.0# at February 15, 2012 4:23 PM

As rx'd, 14:58.

Fun chipper...well, fun until the burpees. Got 20 HSPUs straight to lead off (PR). Took a lot out of me though, had to break the rest 4-4-2. Pull-ups felt good, did them 25-15; swings 30-20; and sit-ups 40-20. Broke the burpees into manageable chunks: 21-15-9-15-10. Still, they sucked - I think they took me nearly 6 minutes.

Comment #372 - Posted by: Mel/38m/5'10"/175 at February 17, 2012 2:01 PM

sub 45 lb dumbell swings, 24:50

Comment #373 - Posted by: tum1 at February 20, 2012 12:45 PM

For time:
30 Standing Shoulder Press, 135 lbs
40 Pull-ups
50 Dumbbell swings, 60 lb dumbbell
60 Decline Sit-ups
70 Burpees

16:16

Alternated sets of 7-8 reps to complete the first two exercises, then did 10 circuits with the last three exercises to finish. Could've made it faster by doing 10 dumbbell swings every other circuit instead of 5 reps in every circuit.

M/27/5'11''/195

Comment #374 - Posted by: Kent at February 20, 2012 2:21 PM

Ran 9:00 mile on treadmill to warm up

WOD for 2/1/12

For time:
30 Handstand push-ups (against wall, 15, 10, 5)
40 Pull-ups (10, 7, 3, 6, 4, 3, 2, 2, 1, 1, 1)
50 Kettlebell swings, 1.5 poods (50lb DB swings, 10 at a time)
60 Sit-ups (20, 10, 10, 10, 5, 5)
70 Burpees (10, then the rest in sets of 5)

21:47 - one of the hardest WODs I've ever done - felt great to finish though.

Comment #375 - Posted by: TZ at February 20, 2012 9:04 PM

24:22

Comment #376 - Posted by: Ukkrew at February 21, 2012 10:18 AM

Time 32:41

Comment #377 - Posted by: Jeff Gebbie at February 21, 2012 5:42 PM

20:12

Started burpees around 11:30!

Comment #378 - Posted by: SF at March 2, 2012 4:37 PM

11:54 using 19 kg dumb bell for swings

Comment #379 - Posted by: Mik at March 5, 2012 5:36 AM

19:57
sub 24k db swings

Comment #380 - Posted by: zenoperegrinus at March 13, 2012 4:33 AM

feet on 30" box for HSPU
18:35

Comment #381 - Posted by: fathertyme 34/m/6'/175# at April 14, 2012 6:59 PM

Awesome workout. Was able to hit a pretty good pace on everything. 12:49 RX'd :)

Comment #382 - Posted by: Jason H. 22/M/5'8"/146lbs at May 30, 2012 9:12 AM

CFWUx1
21:52 (-0:06)

Comment #383 - Posted by: Doug at July 20, 2012 5:50 PM

10:55
This was my second WOD. I loved it. Burpees starting at 40 was hell. Took breaks with the burpees.

Comment #384 - Posted by: HATHOUT at January 16, 2013 11:57 AM

55# KB @ HCHS

15:39 pr

Comment #385 - Posted by: ferb 183# at January 22, 2013 12:44 PM

as RX
strict pullups
19:52

Comment #386 - Posted by: sr at February 1, 2013 8:47 AM
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