May 282009
Today is the repeat of the CrossFit Champions NO EXCUSES! Benchmark workout!
(compare to 4-20-09, repeating the workout with the exact parameters you used before)
For time:
30 Thrusters (m:95lb,f:65lb)
40 Pull-ups
40 Wall Ball Shots (m:12lb,f:8lb)
30 Burpees
Post time and thoughts to comments.
8:19
65lb Thrusters, 12lb WB, JPUs
12:48 as Rx’d
65 lb Thrusters
12 lb Med ball
JPU
7:57
65 lb thrusters
red band
8 lb wall ball
knees on burpees
9:26
WOW…lots of mods that I don’t do anymore! My time would’ve really been bad if I hadn’t used those mods this time, though! My time decreased by 49 seconds. Not too impressed with that.
9:32 from 12:33 six weeks ago. Thanks CrossFit!!
(45lb thrusters, JPUs, 8 lb wall ball, knees on burpees)
8:14
Rxd compared to 12:11
It hurt the same as before. No change in the aftermath.
I’m not a REAL man, we already established that fact, right Chris? I did manage to bring my time down to 8:51 from the previous 10:15, but I’m still disappointed thinking I could do better. Casey was kind enough to point out to me that my burpees suck..even from my knees that are terrible. As always, she is absolutely correct, thanks for pointing it out. I really need to improve my burpee time and I could shave some real time off.
65 lb thrusters, JPU, 12 lb wall ball, Knees on Burpees
7:53
27 lbs thrusters
10 lbs wall ball
JPU and knees on burpees
It is amazing the changes that can happen in 6 weeks!
Original benchmark time was 10:47
7:19
40lb, JPU, 8lb, knees
1:20ish better than last time
I’ve felt like throughout the challenge when I was really concentrating on “being good” that my workouts were better. Guess it really does work. Thanks CrossFit!
8:22
27lb thrusters, JPU, 6lb, and knees on burpees
1:38 better than last time – Beth, you kicked my butt!!
Best part was that the knees on burpees feel funny now – I really think the concurrent burpee challenge helped a LOT.
Thanks Crossfit!
37lb thrusters
JPU
10lb wall ball
knees on burpees
11:47
I’m not participating in the challenge, but I used the same weights and mods as I did 6 weeks ago except on wall ball. The 8lb wasn’t available, so I went to 10lb. This was a 2:13 improvement over the last time. I’m still amazed that anyone can see that kind of improvement in such a short time.
Beth, WOW! you smoked your previous time!
And I have to tip my hat to BJ who beat his previous time by 4 freakin’ minutes! Totally AMAZING this morning, BJ!!
7:51 vs. 9:56 I was really shocked at the difference in my time. I would say last time the 65lb thrusters were very difficult and this time not so much. Also, doing pull ups next to Jose (and his grunts) will help decrease your time
Now addressing Jamie’s comments: I DID NOT say his burpees “sucked” (thanks for throwing me under the bus- AGAIN!!) I just encouraged him to stop thinking about how much he hated them and get them over with faster. I consider that encouragement.
7:18 down from 8:33
Only mod was 20 regular pull-ups, 20 JPU’s. Glad to say I don’t have to do the JPU’s anymore and it felt really odd doing them as a workout exercise now.
6 weeks from now we should have the same workout again where you can go up if needed. Then 6 weeks from then try to beat the time at your new mods etc.
Doesn’t have to be a challenge, but I’m curious to see my time in 6 weeks doing 40 regular pull-ups.
It’s ok Casey…Jamie’s just jealous of your skill and speed!!!
What would I do without you Casey? Think how bad/lazy I would be then!!!!! I like having Drill Sgt. Matt and Sgt. Casey riding me….that’s what I pay for!
Here is the kicker…Casey is half my size and throws 65 lbs around like a rag doll on thrusters….that’s the same weight I used!!!!! She is my hero and I am in fact very jealous!
9:49 improved 1:41 or 14.6%
I’d be lying if I said I wasn’t looking for more. 30 Burpees on their own not so bad. 30 burpees at the end of this, like 30 kicks in the ammo pouch. Still, I’ll probably sneak off in a couple of months and try this again.
8:29, 65lb, red band, 10lb
aaand I did 31 burpees, CFCMatt, because I got caught not going low enough
Before workout I felt like I was taking a final exam. Improved 1:14!!
A shout out to BJ!! Way to go!!
9:08 75lb thrusters, 12 lb wb, JPU, Knees on my last 10 burpees. First time 12:28
CAP Elite is making the CF community look horrible.
http://www.youtube.com/watch?v=pQz_NvUiur8
That is a huge difference Joe, nice job.
Tami,
55,blue, knees 7:58 was 9:14
Mike,
65,brown 8:10 was 12:08
Thanks, to the trainers and other members for all the help over the last six weeks in keeping us motivated. It is easier when you have such a great support group!
9:57
45lb thrusters, jpu, 8lb wb, knees on burpees…was 11:29. So, I did improve, but boy those burpees kill me! This workout wasn’t easier. I think I’m going to jump in and do the burpee challenge from this point on just for myself~ two people have told me to just start now so maybe that’s a sign!!
Way to go Beth!!! I am so impressed!
9:22 Rx’d
I was looking for more improvement but NO EXCUSES right. All I can really say is thank you to everyone at the gym, trainers and members alike. This has been fun, challenging, and down right aggrevating at other times. Matt, Laura, and Chris, thanks for trying to work out my knot in my back, I’m laying on ice as we speak. Previous 11:47.
27lbs.thrusters, JPU, 6lb wall balls, modified burpees
Benchmark: 12:30
Final: 9:15
7:45 done as prescribed……………better than the benchmark wod of 8:36
8:02 65lb thrusters, red band, 10lb WB’s
20ish seconds better
4-20-09 thrusters 45 lb
pull ups-thick band
WBS 6 lb
burpees-knees 11:43
5-29-09 same as above
6:40