September 17, 2013
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 120403.
"Go South, Episode 1: To Big Sky" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]
"Taking the time for the time of your life" by Pat Sherwood, CrossFit Journal article [pdf]
Posted by Pukie at September 17, 2013 5:00 PM
Wow. That's a lot of heel-striking.
CFE would be mad. No pose method there.
This is done with only one dumbbell, right?
Tavo, it's not done with any bumb bells. It's done with a barbell.
It's a barbell, not a dumbbell.
Damn good photo. Virtuosity with the shutter finger.
I have I feeling I'm going to meet pukie...
Good on Pat Sherwood!
As a new dad, I reckon the time of a parent's life comes through creating one for their child.
as Rx 15:49 at 6400 feet.
Burpees were not pleasant
10:34 (pr, previous 11:07)
New to CF. Third WOD in last 2 weeks. Did this in my living room without even waking the wife and babies. Thanks CF
Subbed 20# dumbbells due to no barbell.
17:33 Legs are now rubber. Couldn't make it to the gym so I used a 50cal ammo can full of sand in place of the barbell; weight was 40-50lbs.
except did lunges 50pound bar cause another idiot was sitting the 40
Most unbroken except 3rd set of Burpies and last 3 sets of lunges
Very chugged with time:):):):) 2 months into XFit and loving it!!
16:52, 25 lb bumper plate (all I had) with squat and pushup subs
last time: 14:31, 20 lb bar, had to sub squat to hands on floor and pushups
Feeling discouraged and slow with my burpees. I need to get in better shape!!
PR. 10:01; still have seconds to shave. No AR in burpees, just went at it. WOD is tough on legs after 2nd round.
Make, 39, 75kg: 32.04 RX, 50 meter lunges (half a football field).
As rx'ed: 8:25
hard morning for me...
first 2h run! Inclusive 45 minutes stair running over 350m, after then WOD!
45 Lbs Barbell Overhead Walking Lunge 50feet
Without running in front of wod, maybe faster but at the moment... was good workout!
Best regards and cheers from germany
From the first round i already felt inflammation in thighs.struggled but i came through...nice job for you guys that did this workout under 15 minutes
12:45 with 50 pound bar -other was been used
Felt good! And most unbroken expect last two lunges sets
WHY are burpees so difficult?... :(
Burpees killed me. Needed to take a lot of rest.
Used women's bar OH
I definitely underestimated this WOD.
19:53 @ 8,661 feet above sea level,
Burpees were tough.
did to many muscle ups yesterday to be able to do this one quickly:-)..
Ran 5.2 miles, then WOD Rx'd 15:49
Subbed Barbell for 60# KB. Alternated arms
for 30'. Great outdoor WOD
15:05 as Rx
120403: 20:37 (tho' doing 25 burpees)
#24/Joe Northside, great time...esp. for a 35 yo!
#38/Glorybelle, each day you do way more than the WOD--very impressive.
#27/JC--wow. Great time.
3 x 5 strict hspu just to make sure I still can
Density training for Kipping pull ups
Shoulders are fried did ohs yesterday
M/175/5'8"/35 - 13.44 rx'd
Rxed 19 min, give or take a min
9.35 - relatively new to crossfit so reduced no. of burpees to 15 per round.
M/165/5'10"/38 - 13:50 rx'd
inflammation of the thighs in the first round.
killer workout for legs.
nice job for you guys who did this under 15 minutes.
I HATE burpees !!!!
Jim R. - thanks and great job today, a five minute improvement is awesome!
Glorybelle - I agree with Jim R, a five mile run before those walking lunges is indeed impressive
D.S. - nice work, you must have shoulders of steel haha
Time: 11:47 (rx) Nice wod . Crossfit Underdog - Buenos Aires- Argentina :D
(25:00 10kg - Slugger)
Loved the vid and the words!
Now for the WOD...
17:31 as Rx'd. Long run yesterday didn't help
2013-09-17: 10:59. "@1:36-2:39.
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.
I totally agree with the message of the article about finding time to do the bucket list things in your life. Last week I biked the Oregon coast with my dad and brother. Not easy to break away from work and family, but glad I did. We made memories that will last a lifetime. And thank you CrossFit for the weighted lunges, weighted step ups, squats, etc. for preparing me for the hills!
11:38 RX in the dust of Bastion
Meter pegged red-line on burpees!
I want to try this, what can I sub the lunges with, i do not have enough space for 50ft?
Did hill reps this afternoon and I really felt that burn on them!
as rx'd 12:58
15:58 last time recorded
13:43, as Rx'ed.
Good job Joe, Glorybelle, Jim R., and D.S.
That is a crazy fast time james.patrick!
row 500 1:53 warmup
50'(or so) walking lunge 20# KB overhead
1 - 4:00
2 - 7:56
3 - 12:22
4 - 16:55
5 - 21:04
35# barbell, 15 burpees
Thanks @Jim R, Joe N and Kevin C.
Jim R, nice improvement over last time.
@D.S. great job on the strict HSPU.
On another note, I hope to continue seeing more new CrossFitters posting here. I love reading their comments and seeing their enthusiasm!
@Ariel #69, you can sub with weighted lunges in place. Figure about 85 lunges is close to the Rx.
RX'd - 14:49... That's a lot of burpees.
13:50 rx. Knew burpees would hurt, but lunge walks surprised me. The combo of lunging & squatting during burpees was more difficult than I thought it'd be.
17:25 as RX.
37 y/o M 6'2"
16:19 w/ #45 plate.
We were slower than these times as the clock didn't start until our first set of burpees. First set of lunges were done without the timer.
19:21. Worst time ever on this WOD. I expect better performance.
13:32 w/#45 plate
Rx'd at 13:07
Has anyone heard from Rob Hole lately?
Rob, hope you are well. Pop in and say hello when you have a chance.
Anyone have any comments on hand position? Snatch, PP???
NewTo crossfit. My arms feel like jello. Any suggestions for quicker burpees.
Glorybelle - I saw him posting on the Oly strength days last cycle. Stick with it Rob!
16:40 as rxd
Rx'd - 26:01.03
In case anyone was wondering, burpees still suck.
2nd week doing crossfit wods. Cardio needs alot of work. Scaled down the wod today.
45 lb BB O/H walking lunges.
Snatch 1-1-1-1-1-1-1 reps
Practice is paying off. I'm slowly seeing improvement with this lift.
this was my very first CrossFit WOD in Jan 2009.
time was 21:00 Rx'd
this stuff works.
May the sun shine on you and the wind always be at your back Pat Sherwood. Great video and article. I'll be taking a similar voyage on two wheels soon. Inspiring and Courageous.
A lot of impressive times posted today! Congrats all in your hard work and improving fitness!
Joe Northside, thank you for the shout out the other day on the 7x1 Snatch WOD.
Right back at you!
14:30 as Rx'd .....no joke!
15min recovery then onto run
7min jog, 10x 1:30 on/30sec off with 30lb sand bag, 5min walk.
Modified for my CoCr & Polymer
Five rounds for time of:
205lb sled drag, 50 feet
Soldier for Life
Second Rxd WOD after two months recovery from motorcycle accident with knee injury
RXd in 10:22
2 mile run @ 8:45/mile ... found nice running path!
29'03" faster than April 2012!
Only the last set was unbroken
Yank me Crank me, but don't Wake up and Thank me
@ Jesse M #23
better than yesterday right? be discouraged for a moment then move on, you're getting better.
Sub 30# dumbbell
12.49 w/2-25 pound dumbbells instead of the bar
As RX'd 12'35.7
Started crossfit about a month ago, loved it!
50 ft walking lunge
Second day of crossfit, feeling great!
scaled weight to 30lb w/dumbells
I also shuttled back w/ the weights to my burpee spot each time.
HR was 158bpm after round 5!
Joe N., thanks for the update on Rob H. I completely overlooked his posts the last few days. Glad to see him.
35lb bar overhead, 18 lunges
These were fun on the driveway-knees are tore up.
15# overhead step lunge x 50
21 burpees... in 20 minutes!
I had "itches" when I start in my left arm... weird... I shorten my workout and finished with situps and reverse crunch.
Mike A - couldn't agree more, driveway walking lunges = no fun
Scaled to 11 burpees.
11:29 (pr by over 1 min)
11:20 (1 min, 10 sec faster than last time!)
Did 15 walk lunge steps (assuming that's about 50ft)
Crossfit for about 2 months now and loving it!
As rxd 17min 23 sec
Mike D wanted to do Fran
Mike D (1st Fran) 6:51
Seb 4:20 (new pr!)
coughing 40 mins later
10:25 (15 Ring Dips)
120413 - 12:54 (75lb Barbell/15 Bar Dips
Jessica - WOD as rx'd 12:11
100621 - 13:37
090122 - 17:03
My brother and I finally finished building our garage gym and this is the first WOD I did in it. It was a pretty exciting feeling especially since we put a lot of time getting all the equipment and building our own stuff.
Anyways I got 13:50 rx
11 06 rx male 6'2"185 36yo
1145 10lb plate female 5'5" 121 40 yo
15:50 after a burpee workout yesterday
oh boy not super proud of this one lol...f/134/29 did as RXd took so many rests between rounds...16:40 those burpies had me seein stars not the cute ones on tv either.
Lota Lukas Fm/34/5'5/127 RX 23:37
Bobby 45/5'11/175 RX 24:14
First WOD ever. After on-ramp. =)
15:28 (PR by 1:42)
32:16 I am new to this, but I like it.
32:16 I am new to this, but I like it.
did it last night for
gave myself a redue tonight and got
Used 45lb plate instead of bar
Burpees killed me!
RX'd at 16:33.
Not happy as I felt sluggish from the start. Will retry it again in a week or so.
15:30 W/45lb plate
Burpees were my weak spot for sure. The walking lunges were a breeze comparatively.
Goal for next month: under 12min
as Rx'd but misread the instructions and did two 45lb dumbbells :)
3 Mile Run
15 Lunges with 25# Plate
50 Weighted Sits
4 rounds of
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.
@comment #29. That's fast
Sub 16 in place overhead lunges due to limited space
Did Full Warm Up - 3 Rounds
Sampson-15 Sec. each,
15-45# OH Squat
12-Dip (Cantilever to 197#)
12-Pull Up (Cantilever to 163#)
2 Rounds Only w/30# - 21:27
Big Breath Catches after Lunges & In middle of Burpees. Gassed!
m 28 5'11 175
Shalom from Haifa, Israel!
a 21 sec PR, this time with unbroken lunges
Am I counting time wrong? I am going as fast as my heart and breathing will let me go and it's consistently double everyone's time? It's slightly discouraging...
Look at how much some of the folks weigh.
See my post just 4 above yours.
You and I are packing up to 100# more body weight than many of these other athletes.
Be encouraged, you did it!
You and I both gotta cut the weight to compete with them. Keep after it, and your time will come down, and your fitness will increase. Ever watch the heavyweights fight, and then watch lighter weights. That is our story.
Ran a 3K in 19:18, rested 3 min, did WOD in 19:12. I'm spent.
Who doesn't love starting the day with 105 Burpees. Been sick for a week, first WOD back!
Did 5 rounds 9:26 min
Knees are grass stained. grass is ruined.
Female (41/ 5'7 / 145lbs
Did 5 rounds - 9:26min
knees are grass stained . Grass is ruined.
Female/ 5'7 /41/ 145lbs
M/42yo/180cm(5'9) / 86kg (190lbs) : 12:42 As Rx
I mean: ilo from Cupramontana ITALY
14:35 rx'd in my backyard
Planned to do this RX, but had to take it under cover due to a serious thunderstorm.
Did 5 rounds:
21 50lb OH lunges
Time = 14:41
Tough one after doing the "The Don" 9/11 tribute yesterday...
Thanx Keith that's a good point I do weigh quite a bit more than the faster timed people.
Keith P great words of encouragement!
25 lb plates instead of bar, 30 feet up and 30 feet back.
Last time, I supposedly did this in 14:40 but frankly, I have no idea how.
As Rx 11:54
13:41 as Rx'd
1st and last round 2 45# dumballs
Fun neighborhood hack wod with kid 5am-ish yesterday, 21 mins and change for:
- 1 mile bike
- 50 foot weighted lunge 35# kbs (kid unweighted)
- 21 burpees
- 15 kbs 50# (kid 35#)
- 2 mile bike
- 50 foot weighted lunge 35# kbs
- 15 burpees
- 10 kbs 50# (kid 35#)
Did Wendlers shoulder press workout, then Front Squat singles (PR @ 250#!) rest 15 minutes and did WOD Rx.
Press and Front squats NOT a good idea before this one as it needs NO help to be challenging!!
15:46 RX'd and disappointed...
16 x 45# barbell lunges in place
13:05 last time.
TIME: 7:55 as rx'd
50 lb barbell
17:22. Rough, rough workout. My repaired knee is still acting like a petulant child. But it'll get with the program eventually.
did the Dan B snatch practice, need it
then did todays,
19:09, 35ft out, 35 back for walk (45lb bar), added some kid/crash mat readjustments and then t-storm rolled in so had to move indoors on last rd.
great workout nonetheless
No matter how fit you think u r burpees will make feel outa shape!
Accidentally did 150ft instead of 50ft for the lunges. Oh well haha.
Used two 25# plates for lunges (in alley behind house):
Good WOD but definitely can cut down on the rest next time.
Lunges done inplace (gym was packed)
Rnd 1 - 2:58
Rnd 2 - 3:24
Rnd 3 - 3:36
Rnd 4 - 3:48
Rnd 5 - 3:28
20m OH walking plate lunge (45#)
OHWL: 45lb x50ft
5 rounds, 13:48 (slow by 0:27)
Done after 5X5 BS & press strength WODs.
Better than I expected/deserved in light of gluten intake last 2 days.
Didn't do 2/20/11
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.
14:15 as rx'd
This one is killer? Lunges really took the pop out of my burpees, so had to slog may way through this one a bit (did bench press before as well). Should cut down the number of breaks next time.
19:14 rx at King Street
Did 21 OH lunge stationary steps and 21 burpees x 5 rounds for 16:58.
24' 45lb OH Walking Lunge
April 2012 25:25
plate instead of bar
16:23 10k weights x2 on a skinny bb (55lb) and outside in 30oC+ made it a little tougher. May have been a bit over 50' (about 15 lunges).
11:17 as rx'd 14.05.12
12:11 as rx'd 20.03.11 (about 12-14 lunges)