November 17, 2012

Saturday 121117

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

Post time to comments.

Compare to 110119.

JasonTheriault_frontrack_th.jpg

Enlarge image

"In our little fish bowl of a racquetball court as we wait to get more space and more equipment. Right now we manage as best we can but our growth has been enormous!"
- Jason Theriault, Osan Air Base, South Korea.


"Cooking Creamy Chicken Casserole" with Juli Bauer - CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with Kaizen CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at November 17, 2012 5:00 PM
Comments

Love it.. Can't wait.... Thank you CrossFit.

Comment #1 - Posted by: John at November 16, 2012 5:17 PM

Way to represent LCF Ti-Hoe!

Comment #2 - Posted by: Joel B M/37/5'10"/175 at November 16, 2012 5:18 PM

It's Juli! Hi, Juli. I love it whenever you're on mainsite. :D

Really awesome WOD, I'll probably do this tomorrow.

Comment #3 - Posted by: Ariel at November 16, 2012 5:51 PM

I wish CrossFit existed many years ago when I was stationed at Osan!

And HI Dave K.

Comment #4 - Posted by: John Pettijohn at November 16, 2012 6:18 PM

Way too cool! Representing Osan.

Comment #5 - Posted by: Jack at November 16, 2012 6:38 PM

Crossfit Osan is amazing! Hardly any space but our athletes are DEDICATED to making the most with what we have!

Comment #6 - Posted by: Ashley Lathem at November 16, 2012 7:30 PM

Cool to see you guys on the mainsite! Keep it up T-Ho and crew!

-Boz

Comment #7 - Posted by: Adrian Bozman at November 16, 2012 7:31 PM

Looking good John!! Still going strong!!

Comment #8 - Posted by: Tristan Hoyle at November 16, 2012 7:45 PM

Thanks Tristan. It's a rare opportunity to get up on mainsite. Z.

Comment #9 - Posted by: John Zachary at November 16, 2012 8:21 PM

Lets see how many people question the bent over row as a cf exercise. Last time there were quite a few. I personally love the exercise.

Comment #10 - Posted by: Dennis Jackman at November 16, 2012 8:40 PM

That took an absurd amount of time.

I did this in the same workout as the 10x2 back squats so my legs were shot before I even started those dang burpees.

Subbed 500 yards row for 400 meter run (stress fracture). Used 25# DBs for rows.

41:00. Lots of breaks. A normal person could easily do it in under 20.

F/29/5'6"/128

Comment #11 - Posted by: Ellen at November 16, 2012 8:43 PM

Wow...to think this all started with one dude with a dream. Outstanding Job bro Vic Cruz! I still remember fighting for that small room... Seemed so big when we finally moved in. Way to stay in the fight CF OSAN!!! GYMSUNG!!

Comment #12 - Posted by: Eric "Juggernaut" Long at November 17, 2012 12:50 AM

20mins that's was fun

Comment #13 - Posted by: James Morris at November 17, 2012 2:07 AM

As RX'd
19:56

22/m/5'8/171

Comment #14 - Posted by: T. Collins at November 17, 2012 3:28 AM

M/47/185

23:43

Comment #15 - Posted by: Cosmo at November 17, 2012 4:10 AM

CrossFit Kaizen - how did you come up with your name? I always imagined if I owned my own box that I would call it CrossFit Kaizen.Guess Im too late !!I live in Japan, have a Japanese wife and speak Japanese so Im wondering what your connection to the language is?

Comment #16 - Posted by: DPL at November 17, 2012 4:17 AM

M/40/5'11"/205

4 RFT:
400m run
20 burpees
40kg barbell row, 15 reps.

23:18

Comment #17 - Posted by: Jose-Luis Morales at November 17, 2012 4:22 AM

M/44/5'10"/154

As Rx'd
28:10 (4:46/5:19/5:57/6:11/5:57)

Hard work!

Comment #18 - Posted by: Jules at November 17, 2012 4:44 AM

Hello DPL. I'm the old guy in the video, a member not an owner. Kaizen, the constant quest for improvement is a term that sees some use stateside. Swim coach Terry Laughlin refers to Kaizen swimming in his Total Immersion System. It means a lot to me. Flawless technique is the the secret weapon of the aging athlete. Do not give up the dream because you're too late for one box name. The Japanese language is rich in powerful alternatives. Z.

Comment #19 - Posted by: John Zachary at November 17, 2012 4:52 AM

25:30 rxd

Burpees r my nemesis.

Good WOD

Comment #20 - Posted by: Hollyhog at November 17, 2012 5:00 AM

16:17 rxd

Comment #21 - Posted by: joey at November 17, 2012 5:05 AM

18:50
40# db 's

Comment #22 - Posted by: ART/M/44/5'5"/148 at November 17, 2012 5:11 AM

m/5'6"/140

24:50
40# dumbells

Comment #23 - Posted by: duane at November 17, 2012 5:29 AM

M/41/5'10"/185

3 rounds with 35 lb dumbbells. 17:26

Comment #24 - Posted by: jedelaney at November 17, 2012 5:35 AM

M/27/185/5'11"
19:16 rxd ...nice lung burner!

Comment #25 - Posted by: marc at November 17, 2012 5:53 AM

Modified:
Jump rope 1 min 15 seconds
20 burpees
20 bent over rows each arm with 35#

20:36

Need to invest in some more free weights and mark out some distances in the hood! Super fun WOD, though.
Buck Furpees

Comment #26 - Posted by: Dylan at November 17, 2012 5:56 AM

I had to sub the 50#db's with a 135# barbell row. I only did 3 rounds and it took me 16:47. This workout killed me.

m/32/5'10/227lbs (and dropping)

Comment #27 - Posted by: Chris Burkett at November 17, 2012 7:09 AM

20lb dumbbell rows

27:17

Comment #28 - Posted by: Kristina 29/122/f/5'2" at November 17, 2012 7:42 AM

M/27/5'9"/180

As rx'd - 26:48

Comment #29 - Posted by: Jeremy at November 17, 2012 8:02 AM

As rx'd but 24kg kettles instead of D/B. Burpees were the killer

24:22

M/47/15st/6'2

Comment #30 - Posted by: Neil Davidson at November 17, 2012 8:05 AM

26:20 rx'd

Comment #31 - Posted by: C-los at November 17, 2012 8:11 AM

22:26

Comment #32 - Posted by: Andrew at November 17, 2012 8:30 AM

22:36. Finally got my girlfriend to do it too! I'm so proud.

Comment #33 - Posted by: Jason at November 17, 2012 8:33 AM

Bent Over Rows, it has been too long. Looks like a good WOD!

Comment #34 - Posted by: Danny at November 17, 2012 8:47 AM

23:40 w/ 40lb. DB's

400's on x-country loop behind barn on a beautiful upstate NY AM!

Comment #35 - Posted by: james.patrick [M/50/66"/135] at November 17, 2012 8:51 AM

25:55 Great workout!

Comment #36 - Posted by: Katherine at November 17, 2012 9:01 AM

M/31/190/72

Rx'd
27:00(4:09, 5:21, 5:40, 6:00, 5:50)

Enjoyed it, thanks CF. I really enjoy these running wods. Just wish the street I live on wasn't such a steep grade. Great for getting to work on my POSE running method on hills.

Comment #37 - Posted by: SeanP at November 17, 2012 9:05 AM

20'07 as rx'd
my friend Denis 21'55
great wod
good company
thanks crossfit!

Comment #38 - Posted by: matteo/29/6'/200 at November 17, 2012 9:51 AM

5 RFT
400 meter run
20 burpees
15 rows 55 lbs
28:43

Comment #39 - Posted by: will at November 17, 2012 9:52 AM

good wod. m/30/190

21:53 as rx'd

Comment #40 - Posted by: Ryan K at November 17, 2012 9:52 AM

21:21

45lb Dumbbells

Comment #41 - Posted by: JakeK 4153' above sea level at November 17, 2012 9:56 AM

M/52/165
21:40

F/49
23:40

As Rx'ed
A challenge throughout.

Comment #42 - Posted by: Fred at November 17, 2012 10:02 AM

24:55 50# dbs, second week of crossfit ever woo

Comment #43 - Posted by: Kane at November 17, 2012 10:09 AM

RX'ed

19:47

M/26/5'5/160

Comment #44 - Posted by: steve at November 17, 2012 10:10 AM

3 rounds, with 40# dumbbells

14:19

Comment #45 - Posted by: Kevin C. (M/53/5'11"/175) at November 17, 2012 10:16 AM

17:37 as Rx'd. Burpees to dumbbell row was a tough combo.

M/22/6'2/205

Comment #46 - Posted by: Matt O at November 17, 2012 10:20 AM

22:13 rx (except DB's, used 40lb)

M/52/190lb

Comment #47 - Posted by: Mazzone, Chantilly at November 17, 2012 10:27 AM

20:53
Scaled DBs to 35#

Comment #48 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 17, 2012 10:34 AM

M/25/5'9/155

23.52 w/ 40# DBs

Comment #49 - Posted by: jeremiah at November 17, 2012 10:39 AM

great wod... 24:13 rx

Comment #50 - Posted by: aaron at November 17, 2012 10:45 AM

did this workout today but modified it a little...only have #30 dbs at home so I upped the reps to 20 and added 20 air squats and 20 situps to the mix...nice workout...20 mins flat

Comment #51 - Posted by: Seth Floyd Jr at November 17, 2012 10:50 AM

M/15/136 pds

17:59 as rx'd

Comment #52 - Posted by: John Straub at November 17, 2012 11:17 AM

M/52/153/1-1-06

10-9-8-7-6-5-4-3-2-1
KB Snatch R Arm
Push-up
KB Snatch L Arm
Toes-To-Bar

17:30

Comment #53 - Posted by: bingo at November 17, 2012 11:27 AM

M/20/160

18:07 with #45's which was only available…still fun.

Always fun to get one all out mostly bodyweight WOD in a week. good stuff!

Comment #54 - Posted by: Maxwell Herath at November 17, 2012 11:29 AM

21:07
30# rows

Comment #55 - Posted by: jlg/50/5'10"/170 at November 17, 2012 11:31 AM

Back Squat: up to 360x1.
WOD: 18:11, runs were a little longer than 400M.

Comment #56 - Posted by: Drewpy at November 17, 2012 11:32 AM

m/37/190

as rx'd 28:30

Comment #57 - Posted by: Antoinne at November 17, 2012 11:32 AM

M/22/6'2/192 lbs

5 rds
-400m run
-20 burpees
-15 sandbag bent over rows 45#
*w/22# weight vest on

--21:47

Comment #58 - Posted by: msm95 at November 17, 2012 11:33 AM

24 min

Comment #59 - Posted by: Brandon the ELF at November 17, 2012 11:36 AM

25:00
subbed DBs with body weight parallel pull ups

Comment #60 - Posted by: Jonesy Boy at November 17, 2012 12:05 PM

44/m/176cm/74kg

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

22:26 PR (last time 23:44)

Bent over rows broken in 10/5. No rest between exercises.

Comment #61 - Posted by: Memuc at November 17, 2012 12:17 PM

19:58 as rx'd

m/21/170

Comment #62 - Posted by: luke at November 17, 2012 12:29 PM

22:36

Comment #63 - Posted by: mlt at November 17, 2012 12:35 PM

M/27/185/5'11"
19:16 rxd ...nice lung burner!

Comment #64 - Posted by: marc at November 17, 2012 12:44 PM

20.45

Comment #65 - Posted by: Dave at November 17, 2012 12:53 PM

20.45

Comment #66 - Posted by: Dave at November 17, 2012 12:54 PM

Today we had some sport specific heavy lifting, but afterward decided to tackle one of the ladies - Diane as rx'd

me - m/40/185/6' - 14:51 (I hate HSPU!)
nephew - m/25/165/5'10" - 10:03

Comment #67 - Posted by: E.B. at November 17, 2012 1:00 PM

41 y/o, M 230lbs
27:42
5 rds
500 meter run
20 burpees
55lb bumbell each hand row 15 reps
Seems like I run up hill more than down. O well I treat each WOD like a warrior WOD. Not sure if I'm getting any better or just push my self harder each time.

Comment #68 - Posted by: darrinplank at November 17, 2012 1:03 PM

42/m/185
as rx'd

18:52

(pr is 18:24)

Comment #69 - Posted by: JackM at November 17, 2012 1:06 PM

M/35/5'9"/158lbs

As Rx'd in 20:31.

Comment #70 - Posted by: Jean-Jamil Rojer at November 17, 2012 1:18 PM

19:36

Comment #71 - Posted by: Joseph at November 17, 2012 1:28 PM

30# dumbbells (heaviest I own)

20:00

Comment #72 - Posted by: caleb (M/36/6'0"/179) at November 17, 2012 1:29 PM

44/6'4/230
21:53 as rx'd

Comment #73 - Posted by: Clydesdale at November 17, 2012 1:38 PM

26:39 (w. 45# dumbbells, largest I own...)

Runs were about 450 meters. Track was icy.

I love Juli Bauer's website. Looking forward to her cook book!

Comment #74 - Posted by: Ronnieboy at November 17, 2012 2:06 PM

@19 John Zachary: "Flawless technique is the secret weapon of the aging athlete" -- that is some wisdom right there. Well said, sir.

Comment #75 - Posted by: Bill M. m/48/5'3"/135 at November 17, 2012 2:15 PM

great WOD 28:21 w/30# DB. run was a killer. now off to boot camp this monday, thank you CF for preparing me to be a better soldier.From me The Army thanks you.

Comment #76 - Posted by: JakeLarson at November 17, 2012 2:22 PM

m/42/5'8"/175

As Rx'd
22:22

Pukie--where can I get a t-shirt?

Son Evan/16/5'8"/120 subbed 50# for 15#
18:09

Comment #77 - Posted by: Mike A. at November 17, 2012 2:29 PM

33:27

Comment #78 - Posted by: Pacers at November 17, 2012 2:33 PM

18:36 rx Pauly
19:17 ex scoines
Australia

Comment #79 - Posted by: Paul at November 17, 2012 2:55 PM

21:30

Sub'd 95lbs bar for DBs.

M.38.170.5'10" - Grantham, UK

Comment #80 - Posted by: Dom H at November 17, 2012 2:58 PM

24:30 as rx'd

Comment #81 - Posted by: mike/42/6'3"/220 at November 17, 2012 3:12 PM

Substituted 400 meter run for 400 meter row; rowing was easier on my hip flexors, which seem dangerously close to be being injured after yesterday's track workout. Remainder was as written.

21:28

Comment #82 - Posted by: Jake Walker, 17 years old/6'0"/200 Lbs. at November 17, 2012 3:12 PM

21:40 rx'd

32/m/6'5/205

Comment #83 - Posted by: Bux at November 17, 2012 3:14 PM

Rx'd
17:04. Tech a little shaky on the rows. Good time!

Comment #84 - Posted by: Paul Daniel at November 17, 2012 3:20 PM

M/20/5'5/145
30lb DB's
17:08

Comment #85 - Posted by: M Nassib at November 17, 2012 3:28 PM

18:29 as Rx'd - right after back-squat WOD

Comment #86 - Posted by: Jetté 43/M/5'11"/175 at November 17, 2012 3:29 PM

As RX'ed. Had to run on the treadmill tho

19:52

Comment #87 - Posted by: MattPatt at November 17, 2012 3:31 PM

M/71kg/1,67m/33

34:00
Crossfit Leblon RJ *Brazil

Comment #88 - Posted by: Prema at November 17, 2012 3:54 PM

Scaled to The Porch:
Five rounds for time of:
Run 400 meters
20 Burpees
10 Two-hand dumbbell Bent over row, 50 pounds each

21:22 (pr)

Comment #89 - Posted by: coyo at November 17, 2012 4:04 PM

21:00
50# DB bent over row
M/16/5'6/120

Comment #90 - Posted by: Michael at November 17, 2012 4:29 PM

#19 John - thanks for the explanation and well done on the WOD - you don't seem too old to me if you can get through a workout like that !

Comment #91 - Posted by: DPL at November 17, 2012 4:35 PM

Five rounds
Run 400 meters
20 Burpees
10 Two-hand dumbbell Bent over row, 50 pounds each
30:35

Comment #92 - Posted by: lucio1928,M/40/184cm/96kg at November 17, 2012 4:36 PM

20:34

Comment #93 - Posted by: stany at November 17, 2012 4:38 PM

24:36 rx

Comment #94 - Posted by: Matt m/29/5'9/155 at November 17, 2012 4:42 PM

Did 50 SDHP instead of 400m run(treadmill break down)
27.5#(12.5kgs) dumbbell bent over row

Five rounds for time of:
50 SDHP(41Lbs, 18.5kgs)
20 Burpees
15 Two-hand dumbbell Bent over row, 27.5 pounds each

37:29

Comment #95 - Posted by: Saganamooo at November 17, 2012 4:52 PM

#75-Bill M. and #90-DPL. Thanks for the positive feedback guys. Stay with it. It's a great life if you're healthy and fit. Z.

Comment #96 - Posted by: John Zachary at November 17, 2012 4:53 PM

28:28, pack, first time doing burpees s/p broken leg, didn't want to overdue it and rowed 500's instead (going up and downstairs takes away from the running as well), 30 lb DB, should've stuck with the 35 since all sets were unbroken

Comment #97 - Posted by: RussA at November 17, 2012 4:56 PM

25

Comment #98 - Posted by: pilsung at November 17, 2012 4:56 PM

m/41/6'4"/229

29:32 @

400m run
20 Burpees
40# DB rows

Comment #99 - Posted by: JayW at November 17, 2012 4:58 PM

M/26/185/6'
24:00

Comment #100 - Posted by: Stevie at November 17, 2012 5:16 PM

23:23

Comment #101 - Posted by: Gabriele at November 17, 2012 5:18 PM

M/26/170/5'11"

20:00 Rx

Treadmill - some lag time.

Comment #102 - Posted by: David H at November 17, 2012 5:27 PM

16:48 rxd. 55# dumbbells - strict bent over rows.

Comment #103 - Posted by: aermio m/33/5'7"/160 at November 17, 2012 5:41 PM

m48/6'/185
21.50 as rxd
burpee testing, rows hit a bit more than expected. feel good -worked!

Comment #104 - Posted by: jtotch at November 17, 2012 5:44 PM


M/45/215/6'1"

brand new to crossfit
only made 3 rounds

19:00

Comment #105 - Posted by: coachc at November 17, 2012 5:45 PM

M/27/6'0"/185

18:26 Rx with 100# barbell BOR

Comment #106 - Posted by: Odysseus at November 17, 2012 5:47 PM

As rx'd 18:22.

Comment #107 - Posted by: Kurt M/39/185 at November 17, 2012 6:20 PM

22 mins, that was tiring! Feel good!

Comment #108 - Posted by: Maddy at November 17, 2012 6:22 PM

24:23

Comment #109 - Posted by: scfd1_9607 at November 17, 2012 6:27 PM

25:45

Comment #110 - Posted by: BPemberton at November 17, 2012 6:44 PM

23:20 RX

Comment #111 - Posted by: Creagh at November 17, 2012 6:59 PM

26:36. Rxed
45#x3sets
30# x2sets
Ran on treadmill at level 6. Try 7 next tine

Comment #112 - Posted by: Todd Walters at November 17, 2012 7:01 PM

M/34/6'1/212

29:59
Ran on Treadmill. I think time would have been better if I ran outside.

Comment #113 - Posted by: Marcus at November 17, 2012 7:13 PM

22:10 Rx

Comment #114 - Posted by: Guti (M/28/6'1/185 at November 17, 2012 7:27 PM

24 min 15 sec as RX,d

Comment #115 - Posted by: John at November 17, 2012 7:32 PM

as rx'd

25:00(26:54 last)

Comment #116 - Posted by: Bells 40/195 at November 17, 2012 7:57 PM

M/31/210

40lb dumbbells

Round 1 4:33
Round 2 4:52
Round 3 5:29
Round 4 5:45
Round 5 5:32

For 26:12

Comment #117 - Posted by: Chene at November 17, 2012 8:34 PM

still in first week by myself: 3 rounds, 12:27

Comment #118 - Posted by: max at November 17, 2012 8:51 PM

29:45. 45# DBs otherwise Rx

Rows definitely my weak point.

Comment #119 - Posted by: Jim at November 17, 2012 9:52 PM

27:45
I hate Burpees!!!
Great WOD

Comment #120 - Posted by: Bobby Donnell at November 17, 2012 10:35 PM

21:18 rx'd although I think my "bent over rows" were more like shoulder shrugs by the end !

Comment #121 - Posted by: DPL at November 17, 2012 11:56 PM

25:50 rx

Comment #122 - Posted by: gb 45/m/71"/185# at November 18, 2012 5:33 AM

M/33yrs/72"/180#

24:59 - 40# DB, otherwise as rx'd.

Comment #123 - Posted by: Mike at November 18, 2012 6:45 AM

22:10 - 25# dumbbell

1.5 miles before/after

Comment #124 - Posted by: Energizer Bunny at November 18, 2012 6:58 AM

M / 25 / 6'2" / 190ish
20:47 RX'd

Much harder than I anticipated.
Awesome.

Comment #125 - Posted by: Adam Ferguson at November 18, 2012 7:00 AM

M/32/5'9"/160

As rx'd

22:10

Previous time - 22:34

Mark

Comment #126 - Posted by: Mark at November 18, 2012 7:27 AM

37/m/173
Rx 24:00

Comment #127 - Posted by: ffkwill at November 18, 2012 7:31 AM

22'22.3
400 m run
20 burpees
15 bent over row w/ 20 kg barbell
Need to get a decent bar and weights at home :D

Comment #128 - Posted by: jankka at November 18, 2012 8:01 AM

2012-11-18: 18:26. 3:10:4:09. 38#.
2011-01-19: 19:55. 3:27-4:25, 44#.

Comment #129 - Posted by: gs at November 18, 2012 8:26 AM

M/40/217#/6'3"

32.21 as RX

I get the time to properly invest in Crossfit when I'm deployed. The rest of the time it seems that modifying WODs to account for the children, being too stiff from rugby or just being too busy with work always gets in the way.

That said, I keep loosing a day here and a day there to the job. This WOD was done a day late and I missed yesterday's rest to catch up. Having done a mission rehearsal earlier today there was a mountain of paperwork waiting for me. Thank-you to the young Lt that made me get out. I apologise to the USAF for ruining him, he may not be as good at blithely bowing to rank any more, but he is becoming a bloody good operator!

My scores might not mean a lot to most. And they are never competitive! I just wanted to post as today was the first WOD in a long time, and certainly on this tour, that I've finished with a familiar feeling that is a mix of pride, satisfaction and, I admit, a small degree of smugness as I look at everyone else doing 'normal' exercise.

Per Ardua

Comment #130 - Posted by: Rock Ape at November 18, 2012 8:48 AM

25:51 subbed 500m row.

Comment #131 - Posted by: Jeff A. at November 18, 2012 9:09 AM

New to crossfit had to take breaks but finished.
37:20 subbed 35lb DB
Burpees are my nemesis.

Comment #132 - Posted by: Leah P. at November 18, 2012 9:31 AM

30:20. Sub'd 500m row for run (pull-pull was difficult, didn't think about that). 480th gym.

1/19/11:
300m run (1x lap around block), 95lb barbell sub
18:56

Comment #133 - Posted by: ajax at November 18, 2012 10:52 AM

32:02 rx'd

#25 dumbells

F/45/5'2"/130

Comment #134 - Posted by: Stephanie at November 18, 2012 11:05 AM

DND Tweaked lower back

Comment #135 - Posted by: Pete In Sun City at November 18, 2012 12:02 PM

27:30

subbed 500 m rows

Comment #136 - Posted by: Bob L at November 18, 2012 12:22 PM

F/24/125/5'6"

22:18 12.5# DB

M/27/150/5'6"

17:56 25# DB

Comment #137 - Posted by: Marisa & Eric at November 18, 2012 1:46 PM

M/21/5'11"/195

As rx'd. All five rounds

17:10

(First 2 rounds threw 12 CTB pull-ups in too, after those decided to just do it as rx'd)

Comment #138 - Posted by: Ethan at November 18, 2012 1:49 PM

M/43
No dumb bells, used 53# KB
23:24

Comment #139 - Posted by: Beau at November 18, 2012 2:13 PM

F/51/5'6/125
24:05
5 rounds
400 meter run
15 burpees
25# dumbells 15 reps

Comment #140 - Posted by: D.S. at November 18, 2012 3:20 PM

M/43/5'8"/172

Rxd 20:00
Rounds were:
3:15
3:52
4:05
4:42
4:03

Comment #141 - Posted by: Jon Craig at November 18, 2012 3:49 PM

3:07
2:55
2:58
2:58
3:07
as rx'd
Total: 15:05 (PR)

Comment #142 - Posted by: MAGNUS M/26/5'8/160 at November 18, 2012 4:05 PM

25:07 HATE burpees, really hate burpee/run combo. way slow on runs to rest for burpees...

Comment #143 - Posted by: mtvet at November 18, 2012 4:20 PM

M/22/68"/160#

17:30

Comment #144 - Posted by: Zach at November 18, 2012 6:20 PM

26 / M / 5'9" / 137lbs

Scaled to
Run 400m
Burpees x15
35lb dumbbells bent over rows x10

30:58

Ow, my lungs...

Comment #145 - Posted by: BC at November 18, 2012 6:34 PM

23:40 @ 25lb DB's

Comment #146 - Posted by: abh f/27/5'5/130 at November 18, 2012 7:16 PM

22:04

Comment #147 - Posted by: myles456 at November 18, 2012 8:14 PM

18:31 RX'd

Comment #148 - Posted by: Peter Nemr M/31/65.5"/172 at November 18, 2012 11:12 PM

22:30 subbed in 50lbs for 25lbs
f/124lbs/ 5'3

Comment #149 - Posted by: megjan at November 19, 2012 3:49 AM

Five rounds
400 meter run - treadmill
20 burpees
15 deadlifts- 75/75/75/65/65
Around 35 minutes
Burpees slowed me down.

Comment #150 - Posted by: MarieJacques at November 19, 2012 3:58 AM

M/169/5'7"/32
RX'd 22:41

Comment #151 - Posted by: Mark S. at November 19, 2012 4:21 AM

As rx'd: 18:11

Solid with negative splits on the run!

M/33/5'9"/163

Comment #152 - Posted by: Dan in Coatesville PA at November 19, 2012 4:40 AM

4 Rounds

Run 400 M
15 Burpees
10 45# Barbell Thrusters
Then
17:00 X trainer
Then
50 Weighted Sits
Need to do 5 rounds of the WOD intensely next time

Comment #153 - Posted by: dyagg at November 19, 2012 5:43 AM

M/6'2"/225/35

Added pull up to burpees, otherwise as rx'd

42:00

How are these people doing this stuff so fast?

Comment #154 - Posted by: Joshua Parrish at November 19, 2012 7:58 AM

M/ 38/ 134 lbs/ 5'-6"
I did an old WOD on Saturday
I did: 11.3 but idd it for 7 mins. by mistake
So: 7 min AMRAP of 165 Squat Clean and Jerk
I did 12 complete reps, but I think in 5 minutes it would have been similar.

I took a few minutes then did Annie
(50-40-30-20-10) of: DU + Situp (I do my situps anchored)
I did my Annie in about 4:50

Then I did 3 rounds of pushing a weight plate about 100' on the floor. Good for posterior and running for fast feet.

Comment #155 - Posted by: Anton at November 19, 2012 8:56 AM

m/41/5'11"/165

22:51 Rx
tough

retired army 1SG
clarksville, TN

Comment #156 - Posted by: mark nash at November 19, 2012 10:03 AM

My friend Kevin did this today (monday)

Kevin m/35/5'8"/180

400m
20 burpees
15 40# DB rows

29:23

Comment #157 - Posted by: E B at November 19, 2012 10:09 AM

M/42/5'11"/158lbs

As Rx'd with 52.5lb dumbells. 22:06.

Comment #158 - Posted by: John Yanzuk at November 19, 2012 12:27 PM

as rxd with 55# KB for row

21:01(pr)

Comment #159 - Posted by: ferb44 174# at November 19, 2012 12:30 PM

Rxd
30:31

Comment #160 - Posted by: Brad/6'4"/205/m/32 at November 19, 2012 1:37 PM

M/35/5'4"/147lbs
As RX'd
20:31

Comment #161 - Posted by: Matt Burritt at November 19, 2012 3:26 PM

As Rx 20:13

Witjh good form.

M//168#/6'/38 yrs

Comment #162 - Posted by: britishfireman1 at November 19, 2012 3:26 PM

5 RFT
.25 mile treadmill run
20 burpees
15 bent over row, 35 lb dumbbells rd 1-2; 40 lb dumbbells rd 3-4-5
42:19

Comment #163 - Posted by: David Burns at November 19, 2012 5:57 PM

Dumb bell @12.5#
1-4.37, 2,-5.19, 3-5.35, 4-5.54, 5-4.36,
Total Time: 24:38

Comment #164 - Posted by: Tifa at November 19, 2012 7:11 PM

RX'd
25:55
Great workout!!
Thanks

Comment #165 - Posted by: Denee Lalouette at November 19, 2012 7:17 PM

Used 25lb dumbbells
18:38
F/20/130lbs/5'4"

Comment #166 - Posted by: Kendall Carter at November 20, 2012 6:10 AM

51/M/180
Sub'd
400 m run
10 Burpees
10 rows w/20lbs
21:45

Comment #167 - Posted by: Zim at November 20, 2012 7:50 AM

Hello DPL -

When we decided to start a CrossFit affiliate we thought the one word that could sum up what "Coach" and CrossFit is all about would be Kaizen. By constantly improving we can always be better tomorrow then we are today.

Thanks,
James

Comment #168 - Posted by: James at November 20, 2012 8:08 AM

M/27/145lbs/5'9.5"

Struggled all the way to the finish with a 34:15 time.

Comment #169 - Posted by: Brady at November 20, 2012 8:21 AM

Done 11.20 as 20 min amrap of 500m row, 20 burpees, 15 40# db bent over rows = 3 rounds + 500m row + 20 burpees

No gas in tank after round 2. Too many days off, too much ice cream ;) lately.

But good to get back in gym.

Comment #170 - Posted by: matt h at November 20, 2012 8:59 AM

21:54 as rx'd

Comment #171 - Posted by: SB at November 20, 2012 9:26 AM

M/30/68"/135 lbs

Used 40 lb dumbbells

21:06

Comment #172 - Posted by: Stick-Man at November 20, 2012 9:28 AM

36/M/168/67"

19:15 as rx'd

Comment #173 - Posted by: Carl H. at November 20, 2012 11:35 AM

subbed 35lb bent over row, and ran on treadmill

22:37

Comment #174 - Posted by: Saam at November 20, 2012 2:41 PM

24:11

Comment #175 - Posted by: Tony M/35/205 at November 20, 2012 3:16 PM

i used 15lb instead of 50 but i got 13:12. im 15

Comment #176 - Posted by: Daniel k at November 20, 2012 3:22 PM

22:37 as rx'd

Partitioned the burpees and rows into mostly sets of five. Those burpees are killer towards the end!

M/27/5'11''/200

Comment #177 - Posted by: Kent at November 20, 2012 4:41 PM

runs on TM otherwise rx
41 min

Comment #178 - Posted by: jh 44/210 at November 20, 2012 4:56 PM

17:28 w/ 53lb KBs

Comment #179 - Posted by: BH2 at November 20, 2012 5:09 PM

cale 19:09 m(100 lb barbell)
kelley 20:21 m(25 lb dumbbell)
molly 20:52 m(15 lb dumbbell)
rod 21:52 m(100 lb barbell)

*we don't have enough dumbbells

Comment #180 - Posted by: kelley at November 20, 2012 5:35 PM

11/19...20:55(162/174/225)
Only 3 rds. 400m/15burp/10x35#
MU: 1,1,1

Comment #181 - Posted by: Mike Scott M/46/5'10"/194 at November 20, 2012 7:02 PM

20.27 ASRX + stairs

Comment #182 - Posted by: Nathan m/165#/1979/ since 2008 - at November 20, 2012 8:58 PM

24:30.5
As rx'd

Comment #183 - Posted by: Zayed at November 20, 2012 9:51 PM

29/M/173/70
24.14

Comment #184 - Posted by: Abdulla at November 20, 2012 10:17 PM

53/185/ 5'11"

ran 400mm 7-8 min/mile pace and cool down lap. Had to rest after burpees!
30 min. 5 sets 30lbs on the rows.

Comment #185 - Posted by: Andy Piper at November 21, 2012 5:44 AM

CFWUx3 (sub Good Mornings 45lb bar)
BWU

23:45
two rounds only

Ernest 42/M/61"/178

Comment #186 - Posted by: twiki2 at November 21, 2012 8:57 AM

F/25/120/5'4"

4 rounds of:
Run 400 meters
10 burpees
15 kb swings (20lbs)

17:11

Comment #187 - Posted by: Chelsey at November 21, 2012 9:15 AM

51 / 167

runs on elliptical
used 25# DB for the row

24:40

Comment #188 - Posted by: tom perry at November 21, 2012 11:51 AM

F/25/120/5'4"

Four rounds of:
Run 400 meters
10 burpees
15 kb swings (20lbs)

17:11

Comment #189 - Posted by: Chelsey at November 22, 2012 6:30 AM

As rx'd
33:07
M/38/5'10/205

Comment #190 - Posted by: Dave at November 23, 2012 10:31 AM

24:41

55# Db's

Comment #191 - Posted by: MikeyPaul - m/30/5'8"/170 at November 23, 2012 1:04 PM

F/26/5'2"/117
27:50
30# DB's

This was my first time doing this WOD, second WOD I've done so far. I definitely could have saved seconds if I was running outside (was using a treadmill). But that last set of burpees killed me, had to sprawl out on the ground before finishing the last set of bent over rows.

Comment #192 - Posted by: Ana at November 23, 2012 9:43 PM

33 minutes; scaled DB #35

Comment #193 - Posted by: GU997/M/43/200#/5'10" at November 24, 2012 2:24 PM

23:05,0

Good Sunday to all !!!

Comment #194 - Posted by: Bruno Reis at November 25, 2012 3:48 AM

23:05,0

Good Sunday to all !!!

Comment #195 - Posted by: Bruno Reis at November 25, 2012 3:49 AM

19:10 @ home with 1.5 pood kb

Comment #196 - Posted by: jdisch at November 25, 2012 8:55 AM

34:06 as rx'd at JC

Comment #197 - Posted by: cleveland at November 25, 2012 9:00 AM

17:40

Comment #198 - Posted by: Sherwood M/24/5'11"/210 at November 26, 2012 9:10 AM

Pack from brandx, 400m, 15 burpees, 10 rows with 30lbs.

21:08

Comment #199 - Posted by: brett_from_wylie at November 26, 2012 2:00 PM

M/22/5'11"/181

~ 24 min I think.

apparently deleted my time

Comment #200 - Posted by: Miles Forks at November 26, 2012 6:51 PM

M/45/5'11"/195

5 rounds

400m run
10 burpees
10 two-hand dumbbell Bent over row, 50# each

19:29

Comment #201 - Posted by: nutfam at November 27, 2012 4:34 AM

M.38.172

As rx'd 23:43

F.31.142

Sub 20lb db

28:13

Comment #202 - Posted by: LMD_Mike at November 27, 2012 8:45 AM

M/18/5'11"/170
45:00 RX'd
holy balls that was tiring. had to take a lot of time to rest after running and after burpees.

Comment #203 - Posted by: stemme at November 27, 2012 8:51 PM

23:36

Great workout

Comment #204 - Posted by: Sean Brown at November 27, 2012 10:57 PM

23:36

Great workout

Comment #205 - Posted by: Spc Brown at November 27, 2012 10:58 PM

40 pound dumbbell

28:30

Comment #206 - Posted by: orkun at November 29, 2012 5:14 AM

M/21/6'3"/200lb

subbed run for 400m row

37:30

brutal

Comment #207 - Posted by: K FaF at November 29, 2012 9:30 AM

M/38/5'8"/170 Lbs

22:32 RX (2 - 1.5 Pood / 53 lb KB's standing on bumper plates to get proper position and depth on rows).

Comment #208 - Posted by: Joshua M. Weaver at November 29, 2012 6:27 PM

At the work gym (treadmill):

24:05

Burpies were slow, rows were awful and broken up (10-5 then eventually 5-4-3-3)

Comment #209 - Posted by: gremnatious 32/m/6'1"/180 at November 30, 2012 10:45 AM

m/34/5'8"/180lb

as rx'd
20:05
last time 18:05 and 10lbs lighter :(

Comment #210 - Posted by: Adam Hamm at November 30, 2012 11:03 AM

Rx'd 21:40

Comment #211 - Posted by: bnbaucom at November 30, 2012 4:57 PM

30'23"

Comment #212 - Posted by: RAD at November 30, 2012 6:46 PM

60# db's at 8000 ft
29:33

Comment #213 - Posted by: Gene at December 1, 2012 3:32 PM

only 4 rounds

28:49

Comment #214 - Posted by: Crossfit Chris at December 2, 2012 12:57 PM

23:32 with 35# plates......

Comment #215 - Posted by: BamaJim 44/6'4"/199 at December 4, 2012 12:26 PM

Scaled to 40lb. DBs:

30:15

Comment #216 - Posted by: Ukkrew at December 4, 2012 3:35 PM

Jeff @ 2.0
ran in and out man door
53# kb
19:13

C @ 2.0
ran in and out man door
30# db
19:18

Comment #217 - Posted by: Jeff & Charity @ CF Snohomish at December 7, 2012 9:03 AM

52/m/186

Rx'd 29:27

Comment #218 - Posted by: denob at December 7, 2012 10:53 AM

21:00

Comment #219 - Posted by: MikeD at December 8, 2012 5:13 AM

20:13 (treadmill)

Comment #220 - Posted by: fathertyme 34/m/6'/175# at January 1, 2013 11:18 AM

21:08 22.05.13 18k db (75%) rest as rx

24:57 07.02.11 t/m run 400m @ 5% incline, 18k db (75%)

Comment #221 - Posted by: zenoperegrinus at May 21, 2013 11:26 PM

CFWUx1
26:00 (-:11)

Comment #222 - Posted by: Doug at July 27, 2013 6:54 PM

23:21
rds 1,3,5 were at 530m
rds 2,4 at 400m
rest RX

Comment #223 - Posted by: sr at November 21, 2013 7:50 AM
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