It’s good to know I’m not the only one who struggles with burpees.  I’m not going to be able to get to this one until tomorrow.  I’ll probably have nightmares of death by burpee tonight.

I had aspirations of doing pack scaling with my 1pood KB, but ran out of gas.

20 1pood KB swings - 0:49.17, 1:08.84, 1:10.11
20 burpees - 2:06.30, 3:11.08, 3:30.90
20 GHD situps on the swiss ball with my legs wedged - 1:25.02, 1:30.64, 1:38.08

Total time: 16:30.14

Staff Sgt Hansen thank you for your service!

him - 1.5pood, 20reps of each, 3rounds - 19min30sec
her - crossfitmom warmup
in-law - 1pood, 15reps each, 3rounds - 16min15sec

burpees are still the exercise i dislike to see coming out of the theoretical hopper.

Pack:
Five rounds for time of:
55 pound Dumbbell swings, 20 reps
20 Burpees
20 Glute-ham sit-ups

Time:  31:20

Sad to see another Hero WOD.

3 rounds for time of:
1.5 pood DB swing, 20 reps (@ 54#‘s)
20 Burpees
30 sit-ups

17:00

Shoulders tweaked so the dumbbell swings and burpees were rough. I think im gonna take a couple days off of anything upper body.

Tabata Something Else

Assisted Pull-ups   8, 5, 4, 4, 4, 3, 3, 3 = 34        
Push-ups 16, 11, 8, 6, 8, 7, 6, 3 = 65
Sit-ups   8, 6, 6, 4, 5, 4, 5, 4 = 42
Squats   10, 9, 9, 10, 12, 11, 7, 10 = 78

total reps:  219

w/u: 1500m row

“Elizabeth” WOD - puppy
21-15-9
hang power clean 45 lbs
bench dips (1.5x, so, 32-23-14)
= 6:18

I’m not totally comfortable with this movement yet, so I did hang power cleans, but from the floor, i.e. - I started each time from a deadlift position, but I didn’t go into the full squat. I don’t know if this combination has a special name…

10 pullups
10 KTE
20 KB swings w/ 35lb plate
cable row 1 x 45 @ 45 lbs

10 min stretch

“Hansen”

Pack:
Five rounds for time of:
35# DB Swings, 20 reps
20 Burpees
20 Sit-ups

19:28

Tabata Something Else
As Rx!!!
5/1/08 - PM

3:50 single under jump rope to get warmed up.

Pull-ups (kipping) 8-9-6-5-2-5-5-4 = 44
Push-Ups (standard) 13-8-5-5-4-4-4-4.5 = 47.5
Sit-Ups (feet anchored, hands by side, nice hump on ground formed a pseudo “ab mat” 4-9-8-8-9-8-8.5-8 = 62.5
Squats (all the way down - swung my arms out and in for balance) 14.5-17-14-13-12-15-12-16 = 113.5

Total Score 267.5

Cash Out:
stumbled and walked back to the car. This took an incredible amount of will power, as the ground was so very comfortable after this particular workout was over.

Observation:
I really like Tabata. It’s just the right amount of work and just the right amount of rest to maximize work.

Another interesting thing I noticed is that normally when working intervals in other fashions, I am wanting the end of the work cycle to hurry up and get here so I can rest. In Crossfit, since there is a score, I am frustrated that the end of my work cycle came so quickly (if I just had one more second, I could have finished that rep!) What a difference in the mindset produced by this program.

Warm up: happy dance round the living room

Pack:
Five rounds for time of:
45 lb Kettlebell swing, 20 reps
20 Burpees
20 sit-ups

32:44

Cool down: burst into tears and cried for my mommy

Crossfit Trinity (Tarpon Springs FL)
First time going to this affiliate. Won’t be the last. Great box. Great people.
Browntown
2oo meter sprint
25 pullups
25 wall balls 20#
25 pushups
200 meter sprint
25 tire flips
25 box jumps
25 push press 45#
200 meter sprint
25 situps
25 KB swings 55#
15’ rope climb

21:02

3 rounds
1.5 pood kb
sub bent knee sit-up for glute/ham sit-ups
time:  22:43

Day 20. My back is bothering me a bit. Probably a result of the squats, Olympic style lifts etc. Just have to do them with better form and get used to the weight.

Made a lot of mistakes prior to this WOD. Very little sleep, slammed a bunch of caffeine to wake up so I dehydrated a little easier AND I ate a ton of food which almost resulted in me blowing everywhere during this workout. I did every rep of every set of every round and it was BRUTAL. This WOD is SICK . . . SICK . . . SICK. About the start of the 3rd round the thought that this would be my first WOD I would be unable to complete crept into my head . . . but I got rid of it quickly and got it done. The 55# in the Kettlebell swing just kills you. Prior to this I think the heaviest we did in Pack over the past 19 days was 35#.

Saturday 090502

WOD: “Hansen”

Pack:

Five rounds for time of:
1.5 pood (54#) Kettlebell swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

Post time to comments.

Did:

Five rounds for time of:
1.5 pood (54#) Kettlebell swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

Time: 52 minutes

“Hansen”

Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps(I used a filled 5 gallon culligan water bottle)
20 Burpees
20 Glute-ham sit-ups

17:11

cash out:

3 sets of 5reps (each arm)  squat snatch with 5 gallon culligan
Few sets of HSPU
15 min stationary bike cool down

Great WOD for the front hard. The water bottle was hard to balance with the water sloshing back and forth though.

Puppies:
Three rounds for time of:
15-25# Kettlebell swing, 15 reps
15 Burpees (Squat thrusts okay)
15 sit-ups

Decided to do the puppies workout instead of the pack workout. Used 25 lb plate for the swings and did 20 reps for all exercises. Forgot to time myself again since I am somewhat injured.