5 rounds, each for time of:
20 Push-ups
30 Walking lunges
40 Butterfly sit-ups
50 Squats
20 Push-ups
30 Walking lunges
40 Butterfly sit-ups
50 Squats
Rest precisely 3 minutes between each round.
Compare to 09.27.13
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90 DAY CHALLENGE IV: DAY 59
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep
HELP a crossfit newbie! Was excited to smash this workout, but by round 4 could. not. stand. the pain on my tailbone. Tried all sorts of cushioning options (including a bag of play dough?!), but didn't make it any less painful. What do I do?
Substituted 12 toes to the bar on the last round.
As Rx'd
1. 5:01
2. 4:26
3. 4:45
Rnd 4, time ruined because spent time trying to fashion a tailbone cushion.
5. With toes to bar substitute, 4:08
I have found that I get a raw tailbone when I wear thong underwear while doing BFSU. I switch to boy shorts for them and have no problem!
Abmat
I had the same problem for a long time. I did a lot of research online and found the main cause to be too much movement during the exercise. The suggestion was to slow the movement down and try to control the movement as you lower down and come back up. It really works! I've tried it the last several times and haven't had a sore tailbone. Although, if yours is already raw it might be a couple weeks before it heals enough to tolerate any movement.
4:01
3:34
3:30
3:23
3:26
I worked the sequence backwards- 50-40-30-20. It was a mindset thing for me- wanted to get hardest out of the way first- which worked bc I was much faster than last time!
Stephanie- after several raw tailbone a I broke down and got an abmat from Amazon- best $20 I've spent. Not one problem today with all of the bsu!
4:38
5:01
4:43
4:59
Only had time for 4rds today. Only rested 2min because short on time too. Glad to get 4 rds in.
3:55
3:56
3:49
3:52
4:07
No 3 min rest due to time restraints. My butt/legs are shaking as I walked upstairs!
4:46
4;39
4:34
4:31
4:24
My body must have been waking up as this WOD went on, my time kept improving each round
#20 pp
5:22
5:00
4:53
4:39
4:18
as rx'd
4:09
4:13
4:09
4:07
4:13
6:02 (gpu on all rounds)
6:17
6:00
5:30
5:15
I kept thinking go faster and it is done quicker! Thanks for the workout!
Yall have a great day!
4:00
3:55
3:45
3:43
3:41
then 60 KB swings…
Great workout – was impatient waiting 3 minutes between rounds;)
4:32
4:28
4:19
4:14
4:09
Wow!!
4:35
4:38
4:40
4:30
4:12
23:50 (no rests)
gpu and a mix of sit-ups with leg lifts and k2e as my tailbone is a mess. Thanks Julie for the info on the abmat as I can't even wear jeans right now because of my wounds.
Ran 4 miles
3:17
3:21
3:19
3:26
3:27
All boy push ups. Rest about 30 seconds due to time constraints.
3:50
3:32
3:24
3:18
3:15 (tried to break the 3 min mark but couldn't do it!)
Compared to last time of:
3:58
4:06
3:59
3:53
3:46
3 mile run
4:38
4:30
4:20
4:12
3:56
30 burpees
During the first round I remembered Jenni said she did jumping lunges the last time we did this wod. So rounds 2-5 I did jumping lunges and did my best to get me knee to the floor every time.
3:49
3:28
3:27
3:19
3:36 ( i was so tired this round)
Subbed pelvic tilts for bsu
4:21 (2 min)
3:49 (1:30 min)
3:48 (1:30 min)
3:30 (1:30 min)
3:23
This is the third time I've done this WOD, and can I just toot my own horn for a min? I got my best times ever! The first time my best was 5:16, and last time we did this one I couldn't get under 6 (had a baby three months before). So in the month since then, I improved so much AND I did all five rounds instead of just three like the last two times!
4:46
5:01
5:03
5:03
4:56
Didn't stop the timer. 42:16 for all rounds with three minute rests.
3:30
3:16
3:19
3:12
3:19
As rx'd. Bpu
4:33
4:30
4:28
4:23
4:07
Mostly girl push ups
Then RPM
3:15
3:16
3:17
3:37
3:27
That was funny. For a second I thought I accidentally posted while I had my phone in my hand when I was doing the WOD. The other Amber was faster than me though ;). I had a bunch of interruptions. Husband needing help connecting to Internet, 2 year old needed to go potty, 1 year old needed diaper change, accidentally reset timer at one point. All rounds were approx. 4 min.
Not feeling it this morning. Only 3 rounds
4:27
4:01
4:11
Plus 400 m run
I'm blaming the slow Christmas music….averaged 6:30 per round. All bpu.
4:15
3:53
3:41
3:50
3:42
Dumb question… 30 lunges per leg or total?
Total
4:32
4:21
4:23
4:24
4:33
6:22
6:39
6:58
7:31
7:03
So my time today was much slower. I really worked on my form. My push-ups were incline and went down until my chest touched. Lunges to the floor. Squats went to below parallel. Used my wall ball to make sure that I did. My husband coaches crossfit in Afghanistan and said they use that in their fundamentals class to make sure people are squatting low enough.
And boy is it cold today in the garage. It's 0 degrees today. Brrrr
And then walked and jogged a mile ??
Thanks Rachelle!
4:25
4:19
4:01
3:48
3:48
4:33
4:19
4:25
4:37
4:25
Some bpu's mixed in. Legs are definitely wobbly after that workout! =)
4:31
5:06
4:45
4:50
5:04
5:44
6:01
And omg I couldn't go again. I'll try this again soon.
35:28- including 4 3 minute breaks
Didn't keep up with time for each round
Girl push-ups
Lori- 6:30 6:32 6:39 7:21 7:53
Katie- 5:30 5:28 5:54 5:50 5:29
legs are so tired!
Ahhhh! I didn't hit lap each round.
gpu
5:13
4:42
4:09
4:32
5:16
6:06
5:08
5:05
5:13
4:48
4:38
4:21
Only had time for 3 rounds but so happy about 3 minute break!
3:39
3:36
3:11
3:11
3:01
as rx'd
Boy push ups, bosu situps
Probably needed to slow down on squats
3:25
3:30
3:08
3:10
2:50 (woot!!)
Only did 4 rounds, misread that one!
4:09
4:04
4:09
4:25
Thanks!
5:00
4:43
4:36
4:42
4:34
Getting faster!!!
4:08
3:28
3:30
4:30
no break
4:00
rush to pick up 2nd grader.
Chris:
3:30
3:42
3:24
3:43
3:54
3:42
3:35
3:35
3:32
3:30
Almost exact same times as last time with this workout
35:46 with rest
4.10
3.58
3.47
3.50
3.42
4:41
4:31
4:23
4:26
4:37
Each round was 20 BFSU and 20 BF crunches. Rest as rx'd.
First time WOD for me.
3:51
4:04
4:01
4:09
4:12
Didn't have time to rest the full three minutes each round
And did about have the pushups boy, half modified.
Shouldn't have waited to post my time since it was accidentally cleared off my phone. Total time was just over 34 minutes. Three minutes better than last time!
Pat: 3:49, 3:36, 3:26, 3:33, 3:12
Maria 4:22, 3:57, 4:00, 4:00, 3:19