I find burpees an excellent exercise, but I would advise against them if you are overweight. I would advise you to adjust your diet first before doing burpees.You can find documentation on roidusport.fr

2.85 Miles or 4.5K RX

M/40/5’9”/195#

5.44k compared to 5.6k

much hotter today

4,120 meters - Rx’d
Did this in 85 degree weather. 

Really hard to know exact distance, but I think I got around 5,200m which would be a PR. 

At the track. 

40 laps @CP

6326 including rollover meters on ski-erg
and with strict push-ups burpees. No warmup. 



185/43/176cm

5 km rx’d

3.60 miles
Rx

Modified:
--
> 2022: 100 incline push-ups + 4 km run > 40' total session
> 201127 5.63 km (5x 15 burpees) 
--
Peace.

Rowed instead
7303 m
M/53/175/5'11"

M/43/140

5,974m (3.712 miles) RX
*35:00 Continuous clock (including Burpees)

2.73mi on treadmill 

Beginner Option:
Run for 25 minutes
Every 5 minutes, stop and perform 10 burpees

1.83 miles
First CrossFit workout since recovering from Covid and 3 weeks off 

35 min, 15 burpees every 5min
2.48mi

36 / M / 5'9" / 133lbs

25 minutes, 10 burpees

Did not record distance; did a lot of walking.

Rx
Run on treadmill @1°, mostly 7mph
Stop at 5,10,15,20,25,30min for 15 burpees
Clock running continuously to 35min

5.36km

M/30s/225lbs

Rx: 3.91 miles on a track

Deceivingly tough workout. Burpee fast so you can get back to the run

M/29/6’1”/200lbs

2.24 Miles
Run for 25 minutes
Every 5 minutes, stop and perform 15 burpees

Subbed a row and kept burpees. 

6009 meters. 

3.40 miles Rx

35 minutes, 10 burpees. 
3.3 miles

Dad scale for time/ proximity to newborn: 20 mins of rowing, every 4 mins do 15 burpees

3200m 

Absolutely did the dad warmup 

Rx’d:  3.22 miles 

2.7 miles, 32:12 run. Subbed 15 pushups and 15 squats for burpees.

2.45 miles, scaled to 6 burpees to make sure each set was unbroken. In gradual recovery from major illness, great workout again, thanks @Crossfit

Started with alternating shoulder press/bench press 7-5-7-5-7-5-7-5
SP at 35# DBs
BP 135-140-140-140(4)
Then 2.5 miles + ~150 yards on a track, using a running clock

An excellent workout after yesterday’s glutton-fest. 

171123:  3.3 miles

A belated Happy Thanksgiving to my many virtual friends and box-mates in the global CF community. 

60/5’8”/300# (that’s what I feel like!)

4.26 km

4.04 miles on treadmill @ 1% incline

30:12 of running
4:48 for 6 rounds of burpees @ 5/10/15/20/25/30 min mark.

On a Assault Fitness Air Runner

4200 m

Did Rocket from 221122, results there.

Heavy rain today and my dislike of treadmills + wanting to circle back to Rocket made it an easy choice.  Still got crushed.

3.36 miles (continuous clock)
171202 - 3.62 miles (treadmill & continuous clock)

3700m. Scaled down to 30 min, so 75 burpees total. Killed me after Thanksgiving decadence yesterday and sleepless night…

2.5 miles + 210 meters Rx

3.3 miles

Shakeout pace after 8k race yesterday 

An excellent french website about musculation : https://www.optifight.com/

3.55 miles 

Then 2.18 miles in 23 min. Doing 10 burpees every 3 min. Couldn’t pass up on the 60 degrees and an occasional sprinkle. 

Beginner Option:
Run for 25 minutes
Every 5 minutes, stop and perform 10burpees

5.6 км

Globo wod: If you are using a conventional treadmill use a slight incline.  Sub is distance on row or assault runner, or total calories achieved on an assault or echo bike. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Something that can be done if travelling or not in your normal workout dwelling. Monostructural and monostrutural. Also challenging our technique by taking away some of a rhythm

					SHORT		MEDIUM		LONG

LIGHT															x

MEDIUM

HEAVY

ENDURANCE SCALE
5 rounds of:
Run 800 meters
15 burpees
Rest 3 minutes

STAMINA SCALE
For time:
50 burpees
Run 5k

STRENGTH SCALE
As is, sub 25 push-ups for 15 burpees

MY STUFF
Did a final test run of our Thanksgiving workout

GENERAL FEAR LEVEL: 7

To step back or not to step back? That is the question...

I've got a question regarding the phase from the plank - lowering the chest to the ground - back to plank. I imagine doing the strict pushup with the spine neutral and not moving is the safest method, however I see ALOT of people coaching the method of doing the burpee as a kind of "wave" from plank to the floor back to plank. Is the "wave" more stressful for the lower back and should coaches teach the safer method? Any evidence or experience? Because alot of people can't to a regular pushup. And confronted with the "strict pushup" burpee, they simply can't do it.