For time:
100 Inverted burpees

Post time to comments

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

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Big Dawgs:

as Rx’d

The Porch:

75 Inverted Burpees

Pack:

50 Inverted Burpees

Puppies:

25 Inverted Burpees

Buttercups:

15 Inverted Burpees

It’s been a while since I posted.  Im currently in Afghanistan and have been working out 6 days a week.  Here are my WOD for this week.
Monday 13 Apr: Nicole (substituted push ups for pull ups)-6rds, push up totals: 40, 25, 25, 20, 15
Tuesday 14 Apr: 5rds for time of 30 GHSU, 25 back ext-13:00
Wednesday 15 Apr: Nancy (oh squats @45#)-13:52
Thursday 16 Apr: hang power clean/jerk 1-1-1-1-1-1-1-1:65#x3, 70x3, 75x1, 80, 85, 90, 95F, 85x3, 90x2
Friday 17 Apr:lungesx25 ea, 21 push ups, 21 situps, lungesx25 ea, 18 pu/su, lunges, 15 pu/su, lunges, 12 pu/su, lunges, 9 pu/su, lunges, 6 pu/su-19:08
Saturday 18 Apr: fight gone bad: wb(6kg, heaviest they had)-31, 30, 26; sdlhp(65#)-16, 11, 12; bx jmp(12”)-26, 25, 25; pp(65#)-11, 10, 11; thrust(65#, no rower)-10, 9, 7

I’ll try to post a little more next week.  3-2-1 GO

“Helen”
3 rounds for time of:
Run 400m
55lb DB Swing x 21
12 Pull-ups

Time = 12:24

From the main site:
“The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand.”

A video demo of how they’re suppposed to look (at the start), and also how most of us do them (at the end)
http://www.strimoo.com/video/13529920/CrossFit-North-Fulton-does-Inverted-Burpees-Vimeo.html

“Helen”
3 rft of:
Run 200m
10 24kg kettlebell swings
6 Pull-ups

Time = 10:56

Here’s a link from Lincoln site in CrossfitSedona. This is what mine will look like if i’m lucky.
http://CrossFitsedona.com/Videos/InvertedBurpees.mov

Puppies:

25 Inverted Burpees

time 5:07

handstands getting better!

Buy in:
5 stair sprints
5 bear crawls down stairs

Big Dawg load
100 inverted burpees for time:
Time=18.04

Cash out:
20 kte

I was gonna just to do pack load but did the 50 inverted burpees in just under 9 mins so decided to go for porch load(75). Once i got that far thought I might as well push on and finish it all! Was pleased that my 2nd 50 were done only about 6 secs slower than he 1st.

Metric - 17 April 2009 10:44 PM

From the main site:
“The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand.”

A video demo of how they’re suppposed to look (at the start), and also how most of us do them (at the end)
http://www.strimoo.com/video/13529920/CrossFit-North-Fulton-does-Inverted-Burpees-Vimeo.html

QUESTION:

Ok, after seeing this, I can’t help but be impressed. However, I know damn well there is no way my back (L4-L5 disc issue that is slightly aggravated from DT and Helen already) is going to tolerate me (trying to) kip up off the ground without me ending up in the hospital in traction , let alone the fact that I still can’t manage a handstand.

So, anyone have some recommendations for good substitutions here? (I’m certain others will be looking for this) I was thinking the appropriate scaled # of regular burpees for time, followed by HSPU progressions and or Handstand attempts. Other ideas?

30 Inverted Burpees

First time doing these so I worked on form.  Held each handstand for approx 20 sec. 

Plans for later:

Front Squat day
12*135#, 8*155#, 6*185#, 8*155#, 12*135#
Few sets of leg curls and calf raises.

Immediately following front squat workout, I did a 2 mile run at a easy pace.

subdriver96 - 18 April 2009 02:32 AM

Metric - 17 April 2009 10:44 PM

From the main site:
“The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand.”

A video demo of how they’re suppposed to look (at the start), and also how most of us do them (at the end)
http://www.strimoo.com/video/13529920/CrossFit-North-Fulton-does-Inverted-Burpees-Vimeo.html

QUESTION:

Ok, after seeing this, I can’t help but be impressed. However, I know damn well there is no way my back (L4-L5 disc issue that is slightly aggravated from DT and Helen already) is going to tolerate me (trying to) kip up off the ground without me ending up in the hospital in traction , let alone the fact that I still can’t manage a handstand.

So, anyone have some recommendations for good substitutions here? (I’m certain others will be looking for this) I was thinking the appropriate scaled # of regular burpees for time, followed by HSPU progressions and or Handstand attempts. Other ideas?

Did you checkout the earlier link I posted from CrossfitSedona ? It’s is more of a Inverted Burbee’s for mortals.

Nappy5727 - 18 April 2009 03:33 AM

subdriver96 - 18 April 2009 02:32 AM

Did you checkout the earlier link I posted from CrossfitSedona ? It’s is more of a Inverted Burbee’s for mortals.

I tried, but the file keeps glitching and won’t open for some reason.

The video is in Quick Time and not the normal windows media player. It played on my computer but took a minute or more to load.

subdriver96 - 18 April 2009 03:42 AM

Nappy5727 - 18 April 2009 03:33 AM

subdriver96 - 18 April 2009 02:32 AM

Did you checkout the earlier link I posted from CrossfitSedona ? It’s is more of a Inverted Burbee’s for mortals.

I tried, but the file keeps glitching and won’t open for some reason.

Buy In
10 pull ups strict, 20 push ups, 50 sit ups, 10 push ups, 10 pullups strict

jump rope 15 mins

Inverted Burpees
could not really do these…

so completed the following concentrated on form not time
50 handstand attempts, 50 sit ups, 50 squats

Cash Out
15 kte
10 shoulder press 20kg

WOD
Buttercups:
15 Inverted Burpees

Results

Warmup: 3 rounds
Shoulder Dislocators x15
Airforce Situps x10
Dips 60# assisted x10
Samson Stretch 30sec ea leg

Workout:
I can’t do the inverted Burpee so I took the suggestion from another CrossFitter

15 HSPU (modified) Feet on bench
15 Knees to Elbows 8 were done trying to get my knees to my elbows, but could only get half way.  Last 7 were done in standard Knee up position
15 Pullups (Assisted 160#) Came off the bar twice :(
15 Burpees Was going good until I got to #10.  Last 5 were an absolute nightmare for me.

All in all this substitution seemed a bit easier then the other two workouts.  I’m beginning to wonder if I should have gone for 3 rounds instead.

My total time was ~4:30 I couldn’t find my wrist watch this morning :(