April 3, 2012

Tuesday 120403

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

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 110220.

Baz_OlyLift_th.jpg

Enlarge image

Name 3 ways this athlete could be more efficient in his movement.


"Owen Franks' Oly Training" with Lee Attrill and Owen Franks, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov]

Posted by Pukie at April 3, 2012 5:00 PM
Comments

1. hook grip
2. don't leave the heels leave the floor until hips are fully extended
3. shoulders back

Comment #1 - Posted by: Kwok at April 2, 2012 5:08 PM

Lax shoulders?

Comment #2 - Posted by: Frank Castle at April 2, 2012 5:08 PM

Hook grip
retract scapula
stay back on heels

Comment #3 - Posted by: Skip Chase at April 2, 2012 5:10 PM

Depends on what the movement is kinda, but:

1. Staying on his heels until hip extended

2. Shoulders over the bar

3. Extending the hip prior to coming off heels

4. Maybe a narrower stance (jumping stance)

Comment #4 - Posted by: DACH at April 2, 2012 5:11 PM

agree with comment #3

Comment #5 - Posted by: Noel at April 2, 2012 5:13 PM

1. Down and Back
2. Hook grip
3. Keep it close
4. Knuckles Down
5. Don't Pull with the arms
6. Push through the mid foot (Heel maybe coming off the ground due to liftoff.
7. Better underwear, I'm thinking Superman (just kidding)

Comment #6 - Posted by: ckatech at April 2, 2012 5:15 PM

seems some people got it already.
1. keep shoulders back to allow an easy shrug
2.stay rooted in heels ( coming onto toes should only be a result of a good hip drive)
3. HOOK GRIP!!!!!

Comment #7 - Posted by: Lars at April 2, 2012 5:15 PM

hook grip
active shoulder
full extension of the leg before the shrug
hip should be fully open by this point

Comment #8 - Posted by: Taylor at April 2, 2012 5:17 PM

but the real
7. is feet under the hip instead of landing position (squat)

Comment #9 - Posted by: ckatech at April 2, 2012 5:17 PM

heels on the ground, core to extremity, bar closer to the body, hook grip

Comment #10 - Posted by: jkel at April 2, 2012 5:21 PM

1.Stay on the heal until the hip is fully open
2.Roll the shoulders to the back of the socket
3.Wear more Reebok gear in Mainsite picture

Comment #11 - Posted by: Stephen Hubbard at April 2, 2012 5:21 PM

14:21

Comment #12 - Posted by: Edwards M/15/5'11/178 at April 2, 2012 5:22 PM

Glad to see everyone posting things similar to what I noticed; specifically

1. False/hook grip
2. Shoulders back/Bar closer to body
3. Stay back on heels.

Looking forward to doing this one outside in the sun tomorrow! Cheers.

Comment #13 - Posted by: Jackson at April 2, 2012 5:28 PM

Weight on heels
Shoulders back
It appears he's starting to shrug and end elbows before full hip extension!

He needs to lower weight and work on form!

Comment #14 - Posted by: Jeff C at April 2, 2012 5:28 PM

Bend*

Comment #15 - Posted by: Jeff C at April 2, 2012 5:33 PM

Put chalk on his hands, not the bar.

Put more weight on the bar. It might "clean" his form up some.

Comment #16 - Posted by: Magillaguerrilla at April 2, 2012 5:34 PM

Eating more leafy greens helps with my movements.

Comment #17 - Posted by: Nathan at April 2, 2012 5:35 PM

(1) Heels Flat
(2) Straight Arms
(3) Shoulders Back

Bonus: Switch to Reeboks.

Comment #18 - Posted by: exige at April 2, 2012 5:35 PM

1- hook grip
2- fully extend knees and hips
3- internally rotate shoulders

Comment #19 - Posted by: Fox at April 2, 2012 5:45 PM

Compression shorts
Badass bandana
Make an O face

Comment #20 - Posted by: Darrell Delaware at April 2, 2012 5:47 PM

1) Hook grip
2) Is there some bend in the elbows I see?
3) hips open before coming on the toes
4) chest up!

Comment #21 - Posted by: FinnishCraig 24/m/5'8"/158 at April 2, 2012 6:04 PM

don't jump or bend your elbows until:
1. shoulders shrugged
2. hips opened
3. knees are straight
and
use a hook grip (I noticed even though I've never tried it)

Comment #22 - Posted by: Jason M at April 2, 2012 6:14 PM

1. TP/wipes @ the ready. 2. wait until he absolutely has to go so there is no straining. 3. plenty of water/ stay hydrated! this last one pertains to the straining. A hook grip is not recommended.

Comment #23 - Posted by: Hook-Grip at April 2, 2012 6:17 PM

Not bend the arms. Hook grip. Stay over the bar?

Comment #24 - Posted by: Chris S at April 2, 2012 6:23 PM

In order of importance:
1. Wear minimal-sole shoes.
2. Keep scapulae retracted throughout the movement.
3. Keep bar closer to body.
4. Fully extend hips.
5. Keep weight on heels until hips fully extended.
6. Keep elbows straight until hips fully extended.
7. Shave head.

A lot of people mentioning hook grip - absolutely worthless. Completely irrelevant with regard to efficiency if you have decent grip strength.

Comment #25 - Posted by: Mike McGrath at April 2, 2012 6:38 PM

A lot of it has been said ie shoulders back. Hook grip will help stop straining and improve shrug minimize early elbow bend. Learn how to brace midline and externaly rotate the thigh so that he can get over the bar better and keep heels on the floor for as long as they need to be and better recruit hamstrings and glutes. Definately retract the shoulders so they end up back on the shelf and have a mor powerful shrug better line of movement for the high pull. Also a tee shirt for better friction/grip when catching the bar would help too.

Comment #26 - Posted by: bacon at April 2, 2012 6:45 PM

1. Hook grip
2. Fully extend hips
3. Shoulders back, bring bar closer to body

Comment #27 - Posted by: Kevin at April 2, 2012 6:53 PM

Very cool idea for a squat rack in the Owen Franks video

Comment #28 - Posted by: Brennan at April 2, 2012 6:58 PM

@25 This is an olympic lift (Clean) thus Olympic shoes are preferred due to the solid platform to push off the ground instead of reinforcing pulling with the arms. Minimalist shoes do not provide a stable platform to push off of.

Comment #29 - Posted by: ckatech at April 2, 2012 7:11 PM

#11

Your number three was the best noticed flaw yet.

Comment #30 - Posted by: Lincoln at April 2, 2012 7:22 PM

Shoulders back, hook grip, weight on the heels.

Looks like he's in the process of getting to triple extension but with the weight on his toes he most likely will have a muted hip at the top of his pull and end up jumping forward and losing the weight at the bottom of his squat clean, if that is what he's attempting.

Comment #31 - Posted by: Big Rob at April 2, 2012 7:23 PM

knees should not be under the bar.
bar should not be in front of shoulders.
heels should still be on the ground at this point

Comment #32 - Posted by: Jon at April 2, 2012 7:26 PM

There's not enough room in my gym for me to do this, and they don't want us taking barbells outside of the gym. Could someone give a rough estimate of how many lunges for each leg so I can do them in place?

Comment #33 - Posted by: JacobF at April 2, 2012 7:31 PM

Anyone having the site load super slow?

Comment #34 - Posted by: D-ron at April 2, 2012 7:40 PM


Tri-Lat Tuck: Retract & Externally rotate shoulders (back and down), contract lats and contract the TRICEPS so that they try to kiss the lats...very visible that the triceps are not in use...

Comment #35 - Posted by: David Anderson Jr at April 2, 2012 7:42 PM

1)Get rid of his technique, retrain him with the catapult method instead of the tripple extension, which every other country exept the US use, numbers don't lie, plus you can bounce the weight using your hips, the triple extension is a thing from the past in which the rule was that touching the bar with the lower body wasn't allowed, after that rule change every other country found that it was easier to go down rather than keep pulling the weight up, on the past 10 years the US hasn't have an Olympic champion that's because our technique sucks, the catapult is the way to go.

So catapult the weight rather than triple extend, it makes more sense to catapult rather than triple extend the longer you are up the harder it is to get under the bar, it is not science it is common sence.

2) don't pull with the arms

3) think hips, hips, push the floor. Sweep the bar in

Just saying...

Comment #36 - Posted by: SANTI at April 2, 2012 7:51 PM

1. Bar closer to the body
2. Weight on heels
3. Shoulders back, chest up.

Comment #37 - Posted by: Scarecrow at April 2, 2012 7:55 PM

Do a really fast reverse bicept curl with a jump. lol. just kidding. Some great coaching suggestions here guys. Great to see heaps of switched on people out there!

Comment #38 - Posted by: Ken at April 2, 2012 8:10 PM

I was wondering if you guys think this is a good workout and if so is there a way i can submit it to the website?
1 round for time

50 wall balls
49 side crunches
48 crunches
47 calf raises
46 ball slams
45 bicycle crunches
44 push presses 95#
43 tuck jumps
42 sit ups
41 toe touches
40 lateral jumps
39 dips
38 squat thrusters 95#
37 supine pull ups
36 split jumps
35 sumo dead lift high pulls
34 butt ups
33 bent over rows
32 back extensions
31 curls 35#
30 yard Farmers walk 2 pood
29 chin ups
28 runner sit ups
27 hand release push ups
26 GHD sit ups
25 pull ups
24 squat jumps
23 Native American sit ups
22 Straight Leg sit ups
21 kettle bell swings 2 pood
20 box jumps
19 behind the neck pull ups
18 triangle push ups
17 ground to overhead 135#
16 burpees
15 leg splits
14 good mornings 45# plate
13 toes to bar
12 flys
11 Romanian Deadlift 115#
10 hanging power clean 115#
9 10 yard sprints
8 front squats 115#
7 split jerks 135#
6 full clean 165#
5 turkish get ups 1 1/2 pood
40 yard overhead lunges 45# plate
3 over head squats (5 rep max)
2 deadlifts (5 rep max)
1 round plank

Comment #39 - Posted by: WatsonD at April 2, 2012 8:14 PM

how long for rest period between rounds?

Comment #40 - Posted by: Sean at April 2, 2012 8:18 PM

Just to debate some of the common suggestions:
Is the hookgrip really more "efficient" or just a tool/strategy

Shoulders "back" ? Look @ videos of guys like Dimas & watch how he shrugs his traps to retract his protracted shoulders

Comment #41 - Posted by: Nj at April 2, 2012 8:28 PM

26:05 as RX'd. That sucked.

Comment #42 - Posted by: KaysheeZEE at April 2, 2012 8:39 PM

@37 WatsonD

I'll give you the short answer, since I'm sure someone will give you the long answer.

No

Comment #43 - Posted by: ckatech at April 2, 2012 8:47 PM

12:30

Comment #44 - Posted by: Scott at April 2, 2012 8:51 PM

scaled
5 rds, 45# bar, 25 meters, 11 burpees
12:10

Comment #45 - Posted by: franklin bukoski at April 2, 2012 9:17 PM

@37, while I can appreciate your passion and you clearly took some time to type that up, this regiment is more than just a jumble of different exercises tossed together. Too much volume/too many different things, it's not efficient or practical.

Comment #46 - Posted by: Jackson at April 2, 2012 9:21 PM

What's with the gloves in the video. Come on! Everybody knows that a good set of callouses is the best glove you can get.

Comment #47 - Posted by: Lincoln at April 2, 2012 9:46 PM

Do you post an Rx for women or masters?

Comment #48 - Posted by: JockoVidas at April 2, 2012 9:59 PM

@#25,

I find the hook grip is not necessarily for lack of grip strength, but to assist in preventing an early arm pull.

And Sampson had long hair for strength, so I'm going to have to disagree on no. 7.

Comment #49 - Posted by: Daniel Davis at April 2, 2012 10:00 PM

10:07

Comment #50 - Posted by: jim in korea at April 2, 2012 11:08 PM

11:15

Comment #51 - Posted by: Joe at April 2, 2012 11:30 PM

17:10

As rx'd (20kg bar)

Comment #52 - Posted by: Brett (M/23/188cm/77kg) at April 2, 2012 11:46 PM

Hello from France

14min17

Comment #53 - Posted by: Kevin at April 3, 2012 12:40 AM

hi guys im new :) super psyched quick question tho when posting time, do you include your 3 minute rest times in between or just straignt 5 rounds of actual workout?? im doing all from home so wasnt sure txs in advance

emily

Comment #54 - Posted by: emily at April 3, 2012 12:41 AM

@ #54 emily
First, this WOD doesn't have rest time between rounds. Take a few breaths if you need it but you should move right from one round to the next.
Second, when it does require time between rounds (like Barbara a couple of days ago), it doesn't really matter if you include the rest time in your posted time. Most people will indicate when they post if they include the rests or not. Whatever's easiest given how you time it (continuous clock, resetting to get a time for each round, etc.)

Comment #55 - Posted by: Brett (M/23/188cm/77kg) at April 3, 2012 1:44 AM

12:30 with 20kg kettlebell instead of barbell

Comment #56 - Posted by: SAJ at April 3, 2012 1:52 AM

9:32

@#48 No scale for Masters or Women. #45 for all!

@#54...oh there is no rest. Only when you are done!

Enjoy everyone

Comment #57 - Posted by: Sean Lauster at April 3, 2012 2:02 AM

12:26

Comment #58 - Posted by: Justin Torres at April 3, 2012 2:47 AM

14:47 rx

Comment #59 - Posted by: gb 44/m/71"/185# at April 3, 2012 2:59 AM

m/43/5'6"/150

11:56

Comment #60 - Posted by: duane at April 3, 2012 3:02 AM

12:05

Comment #61 - Posted by: Eric at April 3, 2012 3:05 AM

11:15 rxd

Comment #62 - Posted by: Joe at April 3, 2012 3:56 AM

1. Hook Grip
2. HOOK GRIP
3. Burpees, then more hook grip

Comment #63 - Posted by: JP Mummey at April 3, 2012 3:57 AM

19:27

Comment #64 - Posted by: Brandon at April 3, 2012 4:29 AM

M/44/5'11"/200

As rx'd

14:51

Comment #65 - Posted by: nutfam at April 3, 2012 4:40 AM

Assuming this is some sort of clean variation (power clean, hang power clean, clean pull, high pull or hang high pull):
1) Heels should still be down at this point
2) Elbows shouldn't have broken yet
3) Bar appears to be too far from body, may be due to perceived error caused by camera angle though in which case - get the upper back going to shrug and retract the shoulders.

Comment #66 - Posted by: Mat at April 3, 2012 4:43 AM

Maybe he could carry just a bit less bodyfat, that would lower the weight he has to move around making him more efficient too.

Dang brother!

Comment #67 - Posted by: Jesse at April 3, 2012 4:48 AM

10mins 20secs

Comment #68 - Posted by: Dan at April 3, 2012 4:49 AM

11:56 from italy

Comment #69 - Posted by: ronny at April 3, 2012 5:01 AM

M/39/6'/175#

18:24 as rx'd. Ouch. I hate burpees....

Ode to Burpees

The burpee you see
is like torture to me
Its humbling to slow
when others go, go, go

Why the need to throw up
from falling down and getting up?
Oh it makes my lungs sting
I'm losing sight of everything

"Thank you sir, the burpees done,
May I have another one?"
Set five is done, now I can rest,
One more time, I passed the test.

...yes I'm oxygen deprived. Ben

Comment #70 - Posted by: Ben at April 3, 2012 5:21 AM

13:35 as rx'd, burpees = torture

Comment #71 - Posted by: Justin R Crossfit West Village M/35/5'11"/180 at April 3, 2012 5:23 AM

m/27/5'9"/180
19:21 rx'd
ouch!

Comment #72 - Posted by: Nick at April 3, 2012 5:30 AM

15:13 rx'd.

Comment #73 - Posted by: J.Wood at April 3, 2012 5:35 AM

Hook grip
Shoulders back
Jumping stance

15:46 rx'd

Comment #74 - Posted by: SamEJ, m/27/5'10"/200 at April 3, 2012 5:37 AM

M/31/5'9"/168

sub'd 45 lb plate. not much room to use a barbell...

25 steps of walking lunges (~50 ft, maybe a little more)

14:22

previous time - 16:30

Comment #75 - Posted by: Mark at April 3, 2012 5:43 AM

13:44 w/burpees at CFGO-12.1 standard.

Comment #76 - Posted by: anthony - M/39/205#/73" at April 3, 2012 5:46 AM

13:47
m/21/187/6'2"

Comment #77 - Posted by: Scarecrow at April 3, 2012 5:50 AM

A) Core to Extremity "When the arms bend, the power ends!" Hips should be fully extended before the arms start to bend.

B) Weight is forward, he is driving off his toes! Keep the weight settled back, again, core to extremity. The rapid extension of the hips may cause the heel to leave the ground, but in this picture his hips are not fully extended and his heels are off the ground...

C) Hook grip... will allow a secure grip of the bar and "loose" arms. Here he is gripping the bar with a full grip which tightens the forearm and makes the lift more difficult.

Comment #78 - Posted by: Chris Bean at April 3, 2012 6:01 AM

1. Keep the bar closer to the body
2. Staying on heels
3. Moving the weight instead of just standing there holding it for hours on end.

Comment #79 - Posted by: Tony at April 3, 2012 6:11 AM

14:42 not my best work, but all and all a great start to my day! Thanks CF!

Comment #80 - Posted by: derek at April 3, 2012 6:13 AM

1) Activate Lats (keep bar close to the body)
2) Weight on heels until triple extension is reached
3) Prior to 1st pull hips were not back far enough (shoulders over the bar more) assuming this was a hang clean

Comment #81 - Posted by: Jeff at April 3, 2012 6:17 AM

I don't fell my legs but i'm ok!!! greetings from Bulgaria..:)

Comment #82 - Posted by: Borislav at April 3, 2012 6:17 AM

12:57 sub 20/20/15/15/15 DB due to not having a barbell

Comment #83 - Posted by: Biff05 at April 3, 2012 6:28 AM

Heels, shoulders, grip

Comment #84 - Posted by: Richard Meurk at April 3, 2012 6:30 AM

#1: use jumping stance, feet @ hip width
#2: hook grip
#3: straighten the arms at the elbows to 100% ext
#4: pull up pants

Comment #85 - Posted by: JC at April 3, 2012 6:31 AM

13:38 rx'd

Comment #86 - Posted by: Ralph C at April 3, 2012 6:33 AM

Having manly body hair has always helped my technique...Must be the testosterone.

Comment #87 - Posted by: Anon at April 3, 2012 6:41 AM

Having manly body hair has always helped my technique...Must be the testosterone.

Comment #88 - Posted by: Anon at April 3, 2012 6:43 AM

chalk his hands and not the bar!

Comment #89 - Posted by: Blair at April 3, 2012 6:46 AM

F/41/5'6"/150

5 rounds

50'overhead walking lunge, 35#
15 burpees

12:24

Comment #90 - Posted by: mom to five at April 3, 2012 6:55 AM

Subbed 45# plate for barbell.

12:13

Comment #91 - Posted by: Brian at April 3, 2012 7:05 AM

20:41 rx'd

damn you burpees..

Comment #92 - Posted by: Åsmund m/27 at April 3, 2012 7:07 AM

m/46/185

used 45 lb DB

13:48

Comment #93 - Posted by: cosmo at April 3, 2012 7:16 AM

as rx'd 14:37

Comment #94 - Posted by: JFA at April 3, 2012 7:17 AM

As rxd 25 foot turnaround
14.16

Pr is 13.08

Comment #95 - Posted by: Jonblaze at April 3, 2012 7:24 AM

sore back today but I really enjoyed yesterdays Tabata series

Comment #96 - Posted by: Gary Shuey at April 3, 2012 7:29 AM

M/173/5'7/32
17:57

Comment #97 - Posted by: Mark s. at April 3, 2012 7:37 AM

M/150/5'10"/32

Combination of burpees and OH position was aggravating a shoulder issue I have, so burpees were slow and steady, and I switched to front rack carry for the last 2 rounds.

18:37

Comment #98 - Posted by: Tyler at April 3, 2012 7:55 AM

The WOD demo at R.A.W. Training . . . what a place! It looks like the training facility for a D1 college football team. I would love to own and operate a 'box' like that.

Comment #99 - Posted by: Nuke at April 3, 2012 8:00 AM

M/170/5'11/32
17:59

Comment #100 - Posted by: Woody at April 3, 2012 8:01 AM

1. Keep the shoulders pulled back (scapulae retracted)
2. Keep the bar close to the body(the further the center of mass is moved from the body the harder the movement becomes)
3. He needs to fully extend the hips before coming up on his toes. In other words, use the bigger muscles first and the smaller muscles last.

Comment #101 - Posted by: Andrew Altman at April 3, 2012 8:03 AM

F/39/5'4"/133#

25:12, 35#.

Comment #102 - Posted by: Julie Weaver at April 3, 2012 8:06 AM

68" 185 lbs,
Subbed 45 lbs plate for bar due to space available.
The rest as RX'd
11:47
@4th Brigade Gym, 3D Infantry Div., Fort Stewart GA

Comment #103 - Posted by: CWRIGHT26 at April 3, 2012 8:07 AM

Vanguard WOD @ 4th BDE Gym, 3ID, Fort Stewart GA
68", 185 lbs
subbed 45 lbs plate due to space available
the rest as RX'd
11:47

Comment #104 - Posted by: Chris Wright at April 3, 2012 8:09 AM

subbed 45 lb plate and 50 ft was out and back.

14:02

Comment #105 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at April 3, 2012 8:23 AM

Me - 10:33 RX
Wife - 14:02 (25# bar)

Comment #106 - Posted by: husar at April 3, 2012 8:37 AM

Just started CF 4 days ago, so not the best score on here. But hey, I got the whole WO in!

29:30 :)

Thanks CF!

Comment #107 - Posted by: YuvalA at April 3, 2012 8:45 AM

I do not have a barbell. Would it be ok to do the lunges with a dumbbell in each hand over head?

Comment #108 - Posted by: MattDz at April 3, 2012 8:46 AM

maybe he's dropping the weight.

Comment #109 - Posted by: Nic at April 3, 2012 8:47 AM

15 reps of 45lb oh lunge, 21 burpees... probably should've done about 5 reps to reach around 50 ft looking back on it.

10:43

Comment #110 - Posted by: Hazzard m/22/155/5'7" at April 3, 2012 8:49 AM

19:47

Had to sub walking lunges with 16 standing lunges as I did not have a 50ft space to work in.

Comment #111 - Posted by: Tony at April 3, 2012 8:52 AM

19:50

Love/hate burpees! (Especially after lunges)
Neighbors looked at me like I was insane.

Comment #112 - Posted by: Jason at April 3, 2012 8:57 AM

14:47 rx and sick blah

Comment #113 - Posted by: Mikeb at April 3, 2012 8:59 AM

15:50 but I did a 2mile for time right before

Comment #114 - Posted by: Chris Pierce at April 3, 2012 9:01 AM

14:42

Comment #115 - Posted by: A Fats at April 3, 2012 9:04 AM

2012-04-03: 12:11, "@1:39-2:53.
2011-02-20: 11:57, "@1:35-2:50.
2010-06-22: 14:07. Sub 45 plate.

Comment #116 - Posted by: gs at April 3, 2012 9:05 AM

13:18

30lb barbell.
Had to estimate 50yards - did 20walking lunge steps.

Comment #117 - Posted by: Ashley at April 3, 2012 9:07 AM

1) Keep heels on floor until hips are extended.
2) Elbows look slightly flexed - keep them fully extended until hips are extended.
3) Hook grip that bitch!
4) Keep scaps retracted
5) Pull barbell closer to legs

Comment #118 - Posted by: GD at April 3, 2012 9:07 AM

13:18

30lb barbell.
Had to estimate 50yards - did 20walking lunge steps.

Comment #119 - Posted by: Ashley at April 3, 2012 9:10 AM

If your in close quarters is is 25the steeps each leg to do 50 feet lunges? Might have to knock it out at 24 Hr fatness ha in cardiovascular room.

Comment #120 - Posted by: Crossfit31 at April 3, 2012 9:18 AM

26:39

First ever rx'd CF wod. That's my rx cherry popped - it's all downhill from here! ;)

Comment #121 - Posted by: Dave at April 3, 2012 9:28 AM

14:19

Comment #122 - Posted by: orkun m28/5'7"/150 at April 3, 2012 9:32 AM

m/54/72"/215
as rx, 30:54, looks like I've got the best time so far!

Comment #123 - Posted by: kb at April 3, 2012 9:38 AM

11:55 rx'd

lunges done in a 11' x 11' square
buck furpees

Comment #124 - Posted by: JK m/28/210/5'10 at April 3, 2012 9:44 AM

14:54 as Rx'd

PR by 45 seconds over 2/20/11.

Comment #125 - Posted by: Bill M. m/47/5'3"/135 at April 3, 2012 9:47 AM

M/33/68"/168

10:21

Comment #126 - Posted by: John A. at April 3, 2012 9:50 AM

M/33/68"/168

10:21

Comment #127 - Posted by: John A. at April 3, 2012 9:52 AM

M/42/70/195

15:29 as Rx'd

Comment #128 - Posted by: Ed at April 3, 2012 9:55 AM

30 / m / 5"11 / 165 lbs

18:21

Overhead squats are one of my weaknesses (i.e. I never do them). This WOD showed that

Comment #129 - Posted by: Doublezero at April 3, 2012 9:55 AM

18:58 been doing crossfit for 5 weeks. Modified to 20#. #fthatsucked

Comment #130 - Posted by: 28/m/5'9"/ 180 lbs at April 3, 2012 10:06 AM

18:58
RX'd, but had to do 25 lunges in place since we don't have the space. Great workout though!

Comment #131 - Posted by: Jason B at April 3, 2012 10:08 AM

15:29.

Comment #132 - Posted by: Jeff A. at April 3, 2012 10:15 AM

4 rounds - 19:04

Comment #133 - Posted by: Brett C. m/30/6'0"/170lbs. at April 3, 2012 10:22 AM

11:12 as Rx'd

Comment #134 - Posted by: Jetté 42/M/5'11"/170 at April 3, 2012 10:24 AM

M/24/6'5"/210
14:33 - Only 15 Burpees.
2nd week!

Comment #135 - Posted by: Eric at April 3, 2012 10:26 AM

As Rx'd 15:11

Comment #136 - Posted by: Bear at April 3, 2012 10:29 AM

M / 28/ 5,11 / 185lbs

12:11 rx'd

Comment #137 - Posted by: Youngblood at April 3, 2012 10:31 AM

Cool idea to ask us to 'diagnose' a picture...

I'm thinking 'chest up, chin tucked, shoulders back and down, arms straight.'

I waffle on 'chin tucked' and freely admit to being phobic about hyperextending my neck. Since I do so, a lot, and it's a weak position.

...and I gotta say comment #66 about 'lose bodyfat' better be tongue in cheek or else I and 2/3 of the CFers I see in videos are obese ;)

Comment #138 - Posted by: matt h 50 180# 5'11" 1mar2011 at April 3, 2012 10:36 AM

Heels! Must use posterior chain for max efficiency.
Loose Arms. He is pulling early.
Hook Grip.

Comment #139 - Posted by: Sean Turner at April 3, 2012 10:44 AM

That workout description sounds romantic ;).

Comment #140 - Posted by: Anon at April 3, 2012 10:53 AM

m/50/69"/130

16:46

NOT Rx'd
completed two rounds and then the second 25ft of the last three rounds I had the bar on my front shoulders.

what little speed I had in my youth has forsaken me.

Comment #141 - Posted by: tim at April 3, 2012 10:56 AM

I like

Hook grip
Heels down
But instead of focusing on pulling back the shoulders he could either find a focal point up higher in the room or he could point his chest up and out like superman.

Comment #142 - Posted by: joel at April 3, 2012 10:56 AM

m/29/5'8"/181

15:26

Comment #143 - Posted by: Justino at April 3, 2012 10:59 AM

15:34

Comment #144 - Posted by: M/145/5'9" at April 3, 2012 11:11 AM

M/34/6'3"/200
11:02

Prev: 13:30

Comment #145 - Posted by: Ben S at April 3, 2012 11:25 AM

M/26/5'10/164
First WOD

18:28 as RX'd

Comment #146 - Posted by: Paul at April 3, 2012 11:29 AM

m/35/180cm/84kg
As Rx'd 10,50

Comment #147 - Posted by: Daniel Haag, SWEDEN at April 3, 2012 11:31 AM

9-7-5-3-1
Deadlift 185 Clapping Pushups Clean Squats
8:15
Then a fran @ 95
7:52

Almost saw breakfast :)

Comment #148 - Posted by: Tito 30/M/6'3/ 210 at April 3, 2012 11:38 AM

M 26/5'11"/190
As rx: 14:04

Comment #149 - Posted by: Chachi at April 3, 2012 11:43 AM

16:25 as rx'd

Comment #150 - Posted by: Ben m/172/25/5'10" at April 3, 2012 11:46 AM

Only my third WOD. #45 barbell. 25 ft and 10 Burpees. Scaled quite a bit. 18:42.

My question is should I have done 50 feet at lighter weight or do full weight at shorter distance to scale the lunges? Burpees still suck.

Comment #151 - Posted by: Freddie at April 3, 2012 11:55 AM

25lb barbell
rest is Rx'd
Time 26:44

Comment #152 - Posted by: Barbara -F/38/5'4"/125 at April 3, 2012 12:07 PM

m/20/5'9"/182

Rx'd: 10:33

Comment #153 - Posted by: Uziel Ladaw at April 3, 2012 12:08 PM

Rx'd 8:05

Comment #154 - Posted by: Ryan Leake at April 3, 2012 12:10 PM

M/41/5'11"/154lbs

Did as prescribed, but ended up doing 72 foot walking lunges...used an aerobic room and "measured" what I thought was 25 feet, but I guess I can't judge distances all too well. WOD took 12:55. Lunges required a turn around instead of straight ahead. I hate Burpees so much I adore them. Nothing quite as humiliating and effective!!!

Comment #155 - Posted by: John at April 3, 2012 12:13 PM

1. He's dipping forward rather than straight down and up, which is also causing his shoulder blades to protract. He's got to get the dip and drive in order to pull the bar up his body efficiently.

2. If he was dipping straight down, he would be better planted in his heels, so that he can transition quickly and smoothly straight up and through his hips.

3. Looks like he's trying to clean, so a hook grip would be incredibly beneficial.

Comment #156 - Posted by: Megan at April 3, 2012 12:20 PM

19:28 as prescribed. My neighbors say thank you for them waking up to heavy breathing coming from my backyard at 5 this morning.

Comment #157 - Posted by: Jeremy Sweeney at April 3, 2012 12:27 PM

f/35
21:18 as rx'd

Comment #158 - Posted by: AJ at April 3, 2012 12:29 PM

run 1 mile warm up

10 min, on the min 4 strict pull ups with the vest.

then got strict muscle ups for the first time!

then wod in 19:33 rx.

Comment #159 - Posted by: cm at April 3, 2012 12:29 PM

accidentally read it as 50yds...ooops

Comment #160 - Posted by: Nick at April 3, 2012 12:41 PM

15:39 Rx'd

Comment #161 - Posted by: Anthony at April 3, 2012 12:41 PM

13:44, killed old pr of 16:35. Felt great today at st. 3, even beat my score from last time when I only did 4 rounds.

Comment #162 - Posted by: ScottMacArthur at April 3, 2012 1:00 PM

11:44

Comment #163 - Posted by: sebastian at April 3, 2012 1:04 PM

15:46

Comment #164 - Posted by: Jason D. at April 3, 2012 1:22 PM

Used 45lbs plate instead of barbell. Time: 12:45

Comment #165 - Posted by: stryder9 M/37/5'8"/155# at April 3, 2012 1:22 PM

@ 36

I'm kinda late on this, but get your facts straight. As a former olympic lifter, I've never heard of the "Catapult Technique" but I also didn't use "Triple Extension" From the time I started training (well over 10 years ago) I was always taught to brush the bar off my thighs. In fact I can't think of any U.S. lifter who doesn't do the same. I've also heard numerous coaches say to pull yourself down under the bar rather than the bar up over you. Pay attention to what the coaches say. There a lot of good ones out there. Yes even in the United States. For reference just youtube Kendrick Farris and Kyle Pierce.

Comment #166 - Posted by: HIM at April 3, 2012 1:44 PM

M/23/5'10"/189

14:42

had to sub a 45# DB for a barbell because my gym wouldn't allow a barbell outside of the free weight area. otherwise as rx'd

Comment #167 - Posted by: T. Swihart at April 3, 2012 1:55 PM

9:14 rxd

Comment #168 - Posted by: aermio m/33/5'7"/155 at April 3, 2012 1:58 PM

Shoulder position suggests he learned to clean on a med ball.

Comment #169 - Posted by: Dan at April 3, 2012 2:10 PM

M 48
6'1" 225
Rx 27:58
Burpees suck!

Comment #170 - Posted by: John at April 3, 2012 2:15 PM

CFWU x 1

10:36 as Rx (PR)

All sets unbroken, steady pace. Improved over 2 minutes since the last time this came around. Used 45lb plate with handles instead of a bar.

Comment #171 - Posted by: Sheldon N (M/34/6'/181) at April 3, 2012 2:17 PM

28/m/5'11"/188
As rx'd
11:23(PR)

Comment #172 - Posted by: justaman - liberty, sc at April 3, 2012 2:17 PM

11:36 rx

Comment #173 - Posted by: ChadB at April 3, 2012 2:30 PM

19:13
someone took my bar while I was doing burpees in the first round so I used a 45# plate for rounds 2-5

Comment #174 - Posted by: Matthew m/31/6'2"/175 at April 3, 2012 2:32 PM

Greg P
M/24/6'1''/260lb

3:04
4:10
4:18
4:40
3:32
Total 19:44

I burned myself out early, but i kept with it, stiff as a brick today couldnt get loose enough before the workout. Good workout, should have read the comments about quality of the burpies first but it got done.

Comment #175 - Posted by: Greg P at April 3, 2012 2:34 PM

Anyone know who the artist is of the song on the WOD demo?

Comment #176 - Posted by: Tim at April 3, 2012 2:35 PM

10:04

Comment #177 - Posted by: Patrick at April 3, 2012 2:36 PM

Why haven't there been any more quotes since March 20?

Comment #178 - Posted by: Cliff at April 3, 2012 2:37 PM

23:04

Comment #179 - Posted by: Mavrick at April 3, 2012 2:38 PM

20 Kg Bar

13:22

Comment #180 - Posted by: Nuno Silva at April 3, 2012 3:19 PM

Taylor: 10:55 10#
Brent:10:40 rx'd

Comment #181 - Posted by: Brent at April 3, 2012 3:20 PM

12:44. 45# plate overhead on lunges.

Comment #182 - Posted by: Drew Samaha at April 3, 2012 3:22 PM

Annick 10:32
Martin 11:57
Patrick 13:00

Comment #183 - Posted by: martin germain at April 3, 2012 3:31 PM

3 ways he could be more efficient...

1)Wear Reebok Shirt
2)Wear Reebok Shorts
3)Wear Reebok Underwear

DONE!

Comment #184 - Posted by: LazyDay at April 3, 2012 3:38 PM

m/6'2"/260 lb

Had a choice between a 40 lb bar and a 50 lb bar. Chose 50. Wrong choice.

27:42

Comment #185 - Posted by: Johmai at April 3, 2012 3:46 PM

rx'd
20:35

Comment #186 - Posted by: AGL at April 3, 2012 4:02 PM

Sean 25.30
Lorie 19.48 /3 rounds

Comment #187 - Posted by: Sean snyder at April 3, 2012 4:12 PM

16.49 as rxed

Comment #188 - Posted by: Kyle A. at April 3, 2012 4:16 PM

As rxd 10:52. Quads r done.

Comment #189 - Posted by: Kurt M/38/185 at April 3, 2012 4:20 PM

M/42/6'/196-10:42 as rx'd

Comment #190 - Posted by: Brian mahon at April 3, 2012 4:21 PM

added a 50m-100m run in and out of the gym between each set of burpees and lunges

Also, estimated the 50ft of walking lunges (about 16 lunges)

19:07

felt great! (could've definitely gone faster!)

Comment #191 - Posted by: Saam at April 3, 2012 4:24 PM

12:30

Comment #192 - Posted by: James M/29/5'7"/155 at April 3, 2012 4:27 PM

FINALLY A RX'D workout!! been a long time!!
21:04 RX'D!

Comment #193 - Posted by: sauce at April 3, 2012 4:27 PM

14:40

Comment #194 - Posted by: BPemberton at April 3, 2012 4:40 PM

@145 I would scale the weight back to do the entire workout. The weight will come in time but it's about good form and getting it done. good work though!!

M/42/5'9"/173

50 lb barbell
19:48

Comment #195 - Posted by: Chris King at April 3, 2012 4:41 PM

F/35/5'/105LB-19.07 as rx'd

Comment #196 - Posted by: brenda at April 3, 2012 4:45 PM

14:20 rx

PR by 2:10

Comment #197 - Posted by: Latham at April 3, 2012 4:48 PM

F/35/5'/105LB-19.07 as rx'd

Comment #198 - Posted by: brenda at April 3, 2012 4:48 PM

14:31, 20 lb bar, had to sub squat to hands on floor and pushups

Comment #199 - Posted by: RussA at April 3, 2012 4:53 PM

First time: 20 min

Did 21 burpees on round 1-2, but changed it to 11 on round 3-4-5.

Comment #200 - Posted by: Martin at April 3, 2012 5:00 PM

31 y/o male, 160 lbs
As Rx'd
12:32
BUCK FURPEES!

Comment #201 - Posted by: Ricky at April 3, 2012 5:01 PM

Only my second WOD and did the full thing in 22:25. Fairly impressed with myself for one getting through it all and two a pretty good time for never doing anything like this since high school. Thanks for the workouts and will continue to come back for more to challenge myself. Love this site already.

Comment #202 - Posted by: Mike Cast at April 3, 2012 5:10 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 7-5-5 HSPU per round
Burpee 5-5

As rx'd: 15:23 PR
Foam roll after
Compared to 110220: 16:17 PR

Comment #203 - Posted by: Sesoku at April 3, 2012 5:27 PM

M 51 6'2" 195
wimped out, just doing 15 burpees per set
16:12
popped my calf a little running the other day with "barefoot" shoes - be careful when you start running with those, especially if you're old like me - they definitely engage your calves more than regular running shoes.

Comment #204 - Posted by: bobr at April 3, 2012 5:32 PM

M/43/5'7"/223#

23:17 with 45# dumbell and full, step forward, step back lunges as space was an issue.

Burpees were killers.

Comment #205 - Posted by: Thorvaldur11 at April 3, 2012 5:35 PM

Used a 45# plate instead 14:41, this was tougher then I thought. M/28/6'/180

Comment #206 - Posted by: ian at April 3, 2012 5:49 PM

subbed 10 alternating lunges per 50 feet

19 minutes

Comment #207 - Posted by: ScooteR at April 3, 2012 5:57 PM

Misread, did 25 burpees per round, ug.
Brock 13:58
Sebastian 13:22

Comment #208 - Posted by: sebastian m/43/180/6'2" at April 3, 2012 6:13 PM

Squat Snatch 1-1-1-1-1-1-1
155, 165(f), 165, 170(f), 170, 175, 180(f)

5 Rds: 75lb Barbell OH Walking Lunge, 50 ft./15 Bar Dips
12:54

Jessica - WOD as rx'd 12:11

Compare to:
100621 - 13:37
090122 - 17:03

Comment #209 - Posted by: B. Rhaly at April 3, 2012 6:14 PM

1. hook grip
2. don't leave the heels leave the floor until hips are fully extended
3. Clean posture

--

I did the WOD today thinking it was 2x45lbs (90lbs total) Dumbell over the head lunges & x45lbs Kettlebell.

That was obviously incorrect, however a great workout none-the-less.

Comment #210 - Posted by: Geno at April 3, 2012 6:18 PM

20 min (PR by 3 min)
21 45lb overhead squats

Comment #211 - Posted by: lucien at April 3, 2012 6:40 PM

Rx'd 14:31

Comment #212 - Posted by: amped 37/M/195/6' at April 3, 2012 7:00 PM

rxd 8:21

Comment #213 - Posted by: Kyle at April 3, 2012 7:02 PM

11:00 rx. 42yo male 160lb

Comment #214 - Posted by: Bradley at April 3, 2012 7:30 PM

14:52

It killed.

Comment #215 - Posted by: Nathan at April 3, 2012 7:30 PM

4 rounds:
10 lb dumbbells overhead 12 lunges
15 burpees

13:02

Comment #216 - Posted by: Haught at April 3, 2012 7:31 PM

M/27/5'8/187

13:14

14 lunges due to lack of room

Comment #217 - Posted by: Gabe at April 3, 2012 7:31 PM

M/37/6'/185

12:11

Comment #218 - Posted by: Reto from CFVan at April 3, 2012 7:33 PM

10:36 as Rxd

Comment #219 - Posted by: Jay M at April 3, 2012 7:46 PM

First timer! 13:00

Comment #220 - Posted by: Arthur Kaylor at April 3, 2012 7:57 PM

No room to lunge with barbell @ Y, so...

25# DB in left hand, 20# DB in right -- 5 x (50ft. lunges + 21 burpees) = 15:22

2 min R1, 2:45 R2, and R3-5 lots more, 3.5 mins + average per those rounds. May have gone out too fast for my level o' fitness. I should make a point of doing something serious (this WOD would count) overhead every week...

Tweaked left ham on R5 of lunges. Seemed okay afterwards.

w/u - 30 sec Samson, 5x (el-foot pushup, scap pushup, sit, dip, 25/20 lunges, burpees), 3x5 HPC since the form-critique was fresh in my mind 65#, 85#, 85#

c/d - foam roll, 2x10 36# face pull

Comment #221 - Posted by: matt h 50 180# 5'11" 1mar2011 at April 3, 2012 8:11 PM

10:36 as rx'd what a quad burner!!

Comment #222 - Posted by: Bryan at April 3, 2012 8:13 PM

14:19 minutes. 33 yom, 6'0" 180 lbs

Comment #223 - Posted by: J-Ro at April 3, 2012 8:18 PM

42/m/185
as rx'd

14:17

Comment #224 - Posted by: JackM at April 3, 2012 8:23 PM

M/32/6'3"/320

18.57: but I will definetly not be asked to demo the correct form for burpees. After the 2nd set there was more barf than burp in the burpees. Hard to believe that the overhead lunge was the rest portion.

Comment #225 - Posted by: ThePaulsen at April 3, 2012 8:36 PM

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

Let trailing knee gently kiss the ground on each lunge.

11:34

22/M/5’6”/160
CFBD: 2/27/12

Comment #226 - Posted by: Dan at April 3, 2012 8:36 PM

11:06

M/22/6'2/218lbs.

Comment #227 - Posted by: Cj parker at April 3, 2012 8:44 PM

M/68"/31/180

17:48 RX'D

Comment #228 - Posted by: Salad at April 3, 2012 8:53 PM

11:00 rx. 42yo male 160lb

Comment #229 - Posted by: Bradley at April 3, 2012 8:59 PM

Thought I could finish this after PT and a formation run but serves me right for trying...I could only finish one set of burpees and subbed pushups afterwards bc my legs were just fried! After 3rd round I couldn't feel my thighs. Also only had a 20# med ball to use for OH lunges. Stopped at 6:54

Comment #230 - Posted by: Cphil/26m/69"/165# at April 3, 2012 9:00 PM

15:38

M/5'11"/165

Third workout of CF.... still feeling those air squats from Sunday.... burpees are evil...

Comment #231 - Posted by: James at April 3, 2012 9:18 PM

RX'd - 13:17.

2:42 faster than in August

Comment #232 - Posted by: Thompson - 6'2" - 200 at April 3, 2012 9:21 PM

1st WOD as rx'd and probably my 3rd WOD overall in about as many months.
Time:27:36, but that includes walking from the back yard to the garage & back after the 2nd round to get my water so I wouldn't die. I didn't stop the clock for that, & I figure that took at least a minute thirty, maybe 2 min.
46 y.o./M/6'/195 lbs. Awesome workout! Loved it!

Comment #233 - Posted by: Dave at April 3, 2012 9:40 PM

13:49 RX'D

Comment #234 - Posted by: JT m/38/5'10"/175 at April 3, 2012 11:00 PM

Scaled - Used wooden dowel instead of 45 lb. Olympic bar. Did full 50 feet. Burpies: down, 3 pushups on knees, up, jump. 5 times. Did all 5 rounds...17:23

Comment #235 - Posted by: Elliott Harding at April 4, 2012 1:21 AM

12:58

Comment #236 - Posted by: Stuart at April 4, 2012 2:07 AM

M/27/170/5'8"

As RX'd: 10:03

AaaH! My legs felt like jello, but loved it!

Comment #237 - Posted by: Eric Robles at April 4, 2012 2:08 AM

15:11 rx'd

Comment #238 - Posted by: DPL at April 4, 2012 2:24 AM

M/23/155

Rx'd: 13:20

Comment #239 - Posted by: Ehren at April 4, 2012 2:29 AM

M/23/155

Rx'd: 13:20

Comment #240 - Posted by: Ehren at April 4, 2012 2:30 AM

15:20 RX'd

Comment #241 - Posted by: HOL at April 4, 2012 3:15 AM

16:35

12 Lunges with 45# bar to sub for 50' walking lunges. Jumped over the bar during my 21 burpees.

Took too much time off last week - felt out of shape today.

Comment #242 - Posted by: JB at April 4, 2012 3:52 AM

5 rounds
15 bulgarian sandbag lunges
21 burpees
31:44min much time for improvements

Comment #243 - Posted by: Brage at April 4, 2012 4:34 AM

16:14 as rx'ed

Instead of beating my knees up on the concrete floor of our garage I did this outside on the lawn. I was shooting for 15 minutes, but it was such a beautiful start to the day with the birds singing and the sun slowly creeping up, I got a little distracted.

I need to push through burpees, just keep moving and breath when the wod is over.

Comment #244 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 4, 2012 5:48 AM

M/26/155/6'
20:58 Didnt stretch enough and my left quad started to pull, had to stretch during wod, killed...

Comment #245 - Posted by: Lyall at April 4, 2012 7:12 AM

At Hammer head

5 rounds
25 35# Plate Lunges
8 PullUps
Then 50 Sit Ups

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


Comment #246 - Posted by: dyagg at April 4, 2012 7:35 AM

m/40/5'11"/165

13:16 Rx
Legs are smoked.

Retired Army 1SG
Clarksville, TN

Comment #247 - Posted by: mark nash at April 4, 2012 7:43 AM

11:50 rx- I am fairly good at falling down and getting up.

M/38/5'10/155

Comment #248 - Posted by: CBS at April 4, 2012 7:44 AM

m/58/6'4/235
35 lb plate
20:38

Comment #249 - Posted by: Doug at April 4, 2012 8:27 AM

15:00 rx'd

Comment #250 - Posted by: Jim McHugh at April 4, 2012 11:29 AM

Used 45# plate instead

25mins

Comment #251 - Posted by: Ff419 at April 4, 2012 12:08 PM

The guy in the picture is the owner of one of the top CrossFit gyms in Denver. He's one of the best damn athlete I know - he qualified at #40 for regionals with a bummed shoulder. He is warming up in this photo. Also, a side note... Hook grip? At 95 lbs? Really?

Comment #252 - Posted by: Pink at April 4, 2012 12:12 PM

10:26 as rx'd (PR)

Comment #253 - Posted by: Magnus 26/5'8"/160-165 at April 4, 2012 12:24 PM

14:56 RX'd

Comment #254 - Posted by: Tim Holdsworth at April 4, 2012 12:27 PM

17:51

Comment #255 - Posted by: Ukkrew at April 4, 2012 12:44 PM

@Pink

"He is warming up in this photo"

Then he has NO excuse for such poor form!

"Hook grip? At 95 lbs? Really?"

Yes, really. Why would light weights be an excuse to use improper form or a less efficient grip?

Comment #256 - Posted by: Jon at April 4, 2012 12:48 PM

19:40,the overhead lunges were ok. 105 burpees, who else wanted to cry?

Comment #257 - Posted by: Andy at April 4, 2012 1:09 PM

CFWU x 3

Approximated 50 feet as 17 lunges/rd

20:39

Comment #258 - Posted by: F15E_WSO/M/49/72"/180 at April 4, 2012 1:29 PM

13:30

Comment #259 - Posted by: Andy at April 4, 2012 1:41 PM

13:30

Comment #260 - Posted by: Dexter at April 4, 2012 2:31 PM

m/39/6/190
Scaled due to back injury
20 Walking lunges
21 Squats
21 Pushups

10:55

f/30/501/150 (12 weeks pregnant)
20 Walking lunges
21 Squats
21 Pushups

11:43

Comment #261 - Posted by: Jeremy A. Olive at April 4, 2012 3:11 PM

Forgot to add we walked 2.14km in 24:30

Comment #262 - Posted by: Jeremy A. Olive at April 4, 2012 3:12 PM

M/35/5'4"/145lbs
As RX'd
9:36

Comment #263 - Posted by: Matt Burritt at April 4, 2012 3:13 PM

20:47

Comment #264 - Posted by: TimDrake at April 4, 2012 4:17 PM

M/38/6'2"/195lb

14:09 with 20lb DB's (not BB available)

Comment #265 - Posted by: Chad Bakken at April 4, 2012 4:30 PM

12:32 as RX'd

Probably could have dropped a couple of seconds off, but it was in the Ft Campbell humidity this morning, killer WOD tho.

Comment #266 - Posted by: Zack at April 4, 2012 4:51 PM

16:58

Comment #267 - Posted by: myles456 at April 4, 2012 5:21 PM

You guys are all nuts. Clearly this guy is lowering the bar. He is coming out of a push press or jerk which is hard to hold a hook grip through high reps. And he doesn't need to be any more efficient, he is about 6' 220lbs and moving 95lbs. Cmon. Watch the Games to see athletes that are so strong they don't need perfect form.

Comment #268 - Posted by: Doug Mayfair at April 4, 2012 6:32 PM

11:34 as RX'd.

Comment #269 - Posted by: John Beneduce at April 4, 2012 6:34 PM

Had to sub 45lb plate for barbell

10:59

Comment #270 - Posted by: Purp M/25/179 at April 4, 2012 6:45 PM

9:59

Comment #271 - Posted by: Paul Daniel m/28/6'2/195 at April 4, 2012 7:31 PM

12:38 time

Comment #272 - Posted by: Paolo at April 4, 2012 7:35 PM

First time ever 12:38.

Comment #273 - Posted by: Paolo at April 4, 2012 7:36 PM

Rx'd 18m
knee missed ground a few times

Comment #274 - Posted by: TimC at April 4, 2012 7:56 PM

rx'd 18m
knee missed ground a few times

Comment #275 - Posted by: TimC at April 4, 2012 7:57 PM

Scaled to Pack; so 25# overhead lunge.

Jill; 18:20

Joe: 27:22

Comment #276 - Posted by: Jill & Joe at April 4, 2012 8:58 PM

13:30

Good workout. Had me breathing not
gonna lie. lol.

Comment #277 - Posted by: Joseph Valenzuels at April 4, 2012 9:07 PM

15:20 as Rx'd
M/41.5/76.5"/205

Comment #278 - Posted by: Rob at April 4, 2012 9:21 PM

8:46 as rxd. Did lunges down and back on a 25' path.

M/26/5'9"/189

Comment #279 - Posted by: wes at April 4, 2012 9:26 PM

8:46 as rxd. Lunged down and back on a 25' path.

M/26/5'9"/189

Comment #280 - Posted by: wes at April 4, 2012 9:27 PM

M/36/136#

Used a 45lb dumbell instead of a barbell. Should have used a plate like someone else suggested. Hit myself on the head a few times.

17:00

Comment #281 - Posted by: balaguru at April 4, 2012 9:32 PM

m/32/5'11"/180

As rx'd

12:30

Comment #282 - Posted by: m cowboyd at April 4, 2012 9:38 PM

12:20

24 yrs
Male
5'8"
214 lbs

Houston, TX

Comment #283 - Posted by: Jesse Dominguez at April 4, 2012 10:34 PM

age 22 bw 170

9:03
scaled to 12 hollow burpees

Comment #284 - Posted by: Chris S at April 5, 2012 6:09 AM

Julia 6:26 (pvc)
Connor 6:25 (pvc)
Aaron ~9 mins (hands)
Sam 7:35 (pvc)
BTT 8:57 (15)
Chris 9:03 (45/12 burpees)

Track practice
Alyssa
SCLB
Marian

Subbed 30 alt. overhead lunges for the walking ones
PVC used unless otherwise noted

Frankie 6:19 - 3 rounds
Hannah 6:20 - 3 rounds
Mr. Carey 13:20 (20 on one leg)
Mrs. Carey 11:42
Mrs. Pip 11:51
Jamie 11:08
Angie 11:59
Mr. Wonsil 12:41
Mama V 11:29
Anita 10:00 (20# skinny bar)
Crystal 10:38 (1-arm pvc)
Lynn 11:08 (20)

Comment #285 - Posted by: BFCC at April 5, 2012 6:10 AM

15:13 as Rx'd.

Comment #286 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at April 5, 2012 7:53 AM

1-Be Rick Froning
2-Be Josh Bridges
3-Be Dan Baily
4-etc, etc...

Comment #287 - Posted by: Tom at April 5, 2012 8:25 AM

21:07

40# ez curl bar (no room for a full bar at the globo gym).

Yay Burpees! My favorite thing to hate!

Comment #288 - Posted by: IvanR at April 5, 2012 10:47 AM

13:15
15-lb bar

Comment #289 - Posted by: georgecole3 at April 5, 2012 1:18 PM

18:00

Comment #290 - Posted by: GU997/M/42/200#/5'10" at April 5, 2012 2:39 PM

22:45 as Rx'd

Comment #291 - Posted by: Aaron at April 5, 2012 3:27 PM

11:07

Comment #292 - Posted by: mlt at April 5, 2012 3:29 PM

13:17 rx

16 total lunches for each 50 ft

Comment #293 - Posted by: Raph at April 5, 2012 4:48 PM

15:00 as rx'd

Did at Kelvin High School.

Comment #294 - Posted by: Ronnieboy at April 5, 2012 5:00 PM

Jro - 10:00
HayFo - 11:30, 33#

Comment #295 - Posted by: Mad Max at April 5, 2012 6:39 PM

53:28 45 lbs. plate 50 lunges

Comment #296 - Posted by: RAD at April 5, 2012 6:42 PM

19:50
In backyard
24ish last time

Comment #297 - Posted by: Johnh 44/205 at April 5, 2012 7:48 PM

M/40/188

17:57

Only had 35lb kettle bell, so I did right hand down, left back, 7 steps each direction. Burpees as rx.

Comment #298 - Posted by: Scott Andresen at April 5, 2012 8:46 PM

jumping stance .
Bar close to body.
heels down.

Comment #299 - Posted by: Casey at April 5, 2012 8:57 PM

12.39 with a 55# kettlebell

22/m/5'11"/171

Comment #300 - Posted by: Logan S at April 5, 2012 9:35 PM

12:20. (PR is 10:49). WOD in LeM (turn around,obstacles, etc)

Comment #301 - Posted by: Xman at April 5, 2012 10:38 PM

11:14

Comment #302 - Posted by: roh at April 6, 2012 1:44 AM

with 15# dbs

21:31

last time (with 10# dbs) 19:08
time before (with 15# dbs) 23:00

Comment #303 - Posted by: Callum at April 6, 2012 9:41 AM

Backyard in UC, estimating wt w/ Dad's setup
8x lunges out/8x back
burpees in grass, kids supervising

2/20/11:
5 rds, 20x OH stationary lunges (10/leg), 21 burpees
13:06, alternating with Chris.

6/21/10:
20' even
garage, 91F

Comment #304 - Posted by: Ajax at April 6, 2012 12:52 PM

humbled by this wod;
20:21

Comment #305 - Posted by: daddyo at April 6, 2012 3:57 PM

18:45

Third time I've done this one, and it was the longest. PR of 16:24 from last time. Burpees were awkward because of a bit of a toe injury, but I have to blame the rest on low energy reserves. I felt like quitting after the first round.

Comment #306 - Posted by: Alton 32yo/5'11"/175lbs at April 6, 2012 6:01 PM

M/27/168

As rx'd, after 12 hour night shift :( 12:50

Comment #307 - Posted by: Y. Zhou at April 6, 2012 8:13 PM

1. Elbows forward and locked until full hip extension
2 .Hook Grip
3. Feet stay flat until hips have extended

Gee I love the complexities of the O Lift.

Comment #308 - Posted by: Jamie at April 6, 2012 8:28 PM

26:22

Comment #309 - Posted by: David Burns at April 7, 2012 9:31 AM

scaled to 20 lb medicine ball
15 minutes

Comment #310 - Posted by: cort at April 7, 2012 11:46 AM

33 yom, 190 lbs


16:33 (pr) as rx'd

Comment #311 - Posted by: Jeff Weltmer at April 7, 2012 12:59 PM

M/5'10"/144lbs

14:20

As rx'd w/ 20kg bar.

Comment #312 - Posted by: Tim A at April 8, 2012 9:28 AM

m/38/5'9/182
CFWU-3. Fr home. HS shuffles instead of HSPU 3rd. Superman. Row 500m.
11:14
Measured 50 ft outside & carried from end to end. Didn't have to turn around. Good job staying on heels. Pretty good job w/burpees esp 1st 3 rounds.
Didn't do 2/20/11
6/21/10:
13:36
Lunges not too bad. Took a few studder steps most rounds. No problem w/stability. Good active shoulders. Focused on driving through heels. Burpees not bad. Mostly 11 or 12 + 10 or 9.
1/22/09: 16:37

Comment #313 - Posted by: jrm at April 8, 2012 2:56 PM

16:22

Comment #314 - Posted by: al deezy at April 9, 2012 3:16 PM

10:07 4/9/12

Comment #315 - Posted by: BH2 at April 10, 2012 7:51 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: 9:15
I had to do the 50' walking lunge with the bar overhead 25' one way then turn around and do it back.. not enough room at the gym I went to during lunch today.
I would have liked to really warm up for a while, but I was really pressed for time.. lunch hour is not very long to travel a little on the subway, change, warm up, workout, stretch, shower, then travel back.. got back to the office in like 1:10.. no big deal.
Anyhoo, this was a nice WOD.. for some reason I wasn't thinking that this was going to really challenge my legs, but my quads were burning a bit for sure after the 1st round. I jsut went at a good even pace.. then killed the last round.
I think the OH walking lunge could have been a little bit heavier... like 75 lbs?
Maybe next time I'll use 75 lbs. I never do OH walking lunge with the bar.. always with the plate.. that was a nice change of pace... if I'm being honest I might have missed a couple steps where my back leg didn't quite touch, but was very low at every step.
Good burner, MetCon workout.

Comment #316 - Posted by: anton at April 10, 2012 11:53 AM

25lb plates instead of bars, lunges to the end of the driveway and back.

Brett: 14:40
Zach: 16:42

Comment #317 - Posted by: brett_from_wylie at April 10, 2012 7:05 PM

10:57

Comment #318 - Posted by: MikeyPaul - M/30/5'8"/170 at April 10, 2012 7:20 PM

female/5'3"/140 lb/15 years old
Whoo, boy that was fun! Everything as Rx'd, except with two 15 lb dumbells (I didn't have a bar). Got my Mom to do it with me. She was a champ! I mean, 105 burpies is pretty hard, especially if you're not used to it.

Didn't time it exactly, it took me a little over 16 minutes.

Comment #319 - Posted by: Ariel at April 11, 2012 7:25 AM

36 yom 204 lbs

As rx'd 19:39. Did lunges in garage, measured 50 ft.

Last time::

21:40.

Last time was 23:38 @ station
Comment #273 - Posted by: kgw at March 2, 2011 4:02 PM

Comment #320 - Posted by: kgw at April 11, 2012 1:18 PM

21:30

Comment #321 - Posted by: abh at April 12, 2012 7:29 PM

21:30 as Rx'ed

Comment #322 - Posted by: abh at April 12, 2012 7:30 PM

44/m/176cm/72kg

Used a 45 pound kettlebell oberhead.

12:26 (last time 12:54, before 11:37 PR)

Good shoulder mobility (warm-up) helps. Trailing knee probably didn't kiss the (hard) ground on every single rep.

Comment #323 - Posted by: Memuc at April 13, 2012 5:30 AM

Previous 21:06

Tonight 21:51 after running 2 miles outside with PC

Comment #324 - Posted by: Cleveland at April 13, 2012 9:52 AM

m 33 180
14:55rx

Comment #325 - Posted by: sung at April 14, 2012 6:26 AM

m/42/157

16:10 as rx'd

Comment #326 - Posted by: Seth H. at April 14, 2012 3:06 PM

BW-89 kgs. Only 10 burpees each. 24:12.

Comment #327 - Posted by: Oyster 305 at April 15, 2012 12:49 AM

Two #25 pound plates overhead for walking lunges:

11:49

Comment #328 - Posted by: tgremillion M/32/6'1/185 at April 16, 2012 8:12 AM

WU with 5 mins on strider - .31 mi

WOD for 4/3/12

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

Let trailing knee gently kiss the ground on each lunge.

19:00 - could have used a little better form on the lunges (didn't quite kiss the ground every time) but still a crazy workout

Comment #329 - Posted by: TZ at April 16, 2012 10:30 AM

5 rounds

16 lunges 45 lb plate overhead
21 burpees
First round of lunges unbroken. 2-5 stopped halfway.
all burpees broken.

Time: 25:25

M/41/5'8/240

Comment #330 - Posted by: Phat boi at April 16, 2012 11:14 PM

15.49

Comment #331 - Posted by: faleep at April 18, 2012 6:18 AM

15:43

Comment #332 - Posted by: nsb at April 18, 2012 7:37 AM

13:51 rx'd

Comment #333 - Posted by: marky mark at April 19, 2012 5:24 PM

21:21 as rxd

Comment #334 - Posted by: tum1 at April 20, 2012 6:11 AM

51/m/190

Rx'd 17:27 exactly same as last. weird

Comment #335 - Posted by: denob at April 22, 2012 8:39 AM

M/40/160

15:02 as rx'd

Comment #336 - Posted by: ej at April 24, 2012 11:35 AM

CFWUx3
BWU
WOD: 28:52 rx'd

Comment #337 - Posted by: Seth (m/33/6'3"/210) at April 25, 2012 12:46 PM

11:00

Comment #338 - Posted by: Kevin: M/190/6'/40 at April 25, 2012 2:31 PM

Rx'd
16:43

Comment #339 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at May 7, 2012 4:17 PM

11:17 as rx'd 14.05.12
12:11 as rx'd 20.03.11 (about 12-14 lunges)

Comment #340 - Posted by: zenoperegrinus at May 14, 2012 4:16 AM

13:27 As Rx'd

Comment #341 - Posted by: fathertyme 34/m/6'/175# at June 25, 2012 7:39 PM

CFWUx1
12:51 (-1:36)

Comment #342 - Posted by: Doug at September 14, 2012 3:22 PM

Movement does not seem to be a deadlift, may be a clean or power clean or clean and jerk or powersnatch

1-weight on heels, mid line stabilization
2- fully extend knees and hips, then shrug
3-open chest, internally rotate shoulders

Comment #343 - Posted by: Ouadi laurent at September 17, 2013 6:55 AM

I think the three comment were well covered
44M/6'2/249LB
RX 22:49 Not the best time having a artificle( mam made) knee from April of this year still getting use to C/F loving it

Comment #344 - Posted by: reggie TANK biegler at September 17, 2013 2:19 PM

M/49/216/67"

5 rds
Erred & did 45 Lunges(100ft) w/ Basketball(no rocks around)
21 Burpees

26:31:90

Comment #345 - Posted by: kalauka at September 17, 2013 3:13 PM

12:37 with 20kg plates instead of barbell

Comment #346 - Posted by: ouadi laurent at September 18, 2013 7:01 AM

Warmup-
4 rounds of
36lb OHS
200m

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees Let trailing knee gently kiss the ground on each lunge.

12:20

Comment #347 - Posted by: Luis Estrada at September 18, 2013 9:37 AM

M/49/216/67"

5 rds
Erred & did 45 Lunges(100ft) w/ Basketball(no rocks around)
21 Burpees

26:31:90

Comment #348 - Posted by: kalauka at September 18, 2013 10:01 AM
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