At-Home Workout #47
“FUCS Challenge Performance Test”
Warm Up
2 rounds of:
- 50 single unders
- 30 high knees in place (15R/15L)
- 10 double leg mountain climbers
- 5 inch worms (with 1 or 2 push ups) in place
Workout of the Day
Complete for time:
- 50 burpees
- 50-40-30-20-10 of double unders & sit ups
- 50 burpees
Cash Out
- 400m weighted carry
Cool Down
- Crossover hamstring stretch (1 min/side)
- Quadruped thoracic rotation (5/side)
WOD Notes: Click here for a video explanation of today’s workout. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) or whatever your modification was on 200318. End with 50 (fast!) burpees. If you are participating in the FUCS challenge, please use the exact modifications you used in March, so we have an accurate comparison! For the cash out, find any object of your choice and pick how to carry it. For instance, you might farmer carry or overhead carry a KB/DB, or front carry a loaded backpack, or back carry a heavy barbell. Whatever you choose, make it challenging!
FUCS Notes: Congratulations to all our FU Covid-19 Social-Distancing challenge participants! The challenge officially ends as soon as your complete your WOD. We expect a big 6:00am class! 🤣 If you missed our post with all the end-of-challenge details, check it out here. We can’t wait to celebrate to celebrate with you all on Friday night!
Community Notes: Happy birthday Joe S and Heidi!
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Thank you both for your service! ❤️💪🏻
Results:
6:00 am
Murray 18:10 PR! (3:30 first 50)
John 16:20 PR! (3:14 first 50)
12:17 PR (1:58 first 50)
The bolt on my jump rope handle popped off at the 30 DU round, did high jump double leg taps for rest of 30-20-10…
[Nik] That’s a fast first 50!!!
Big improvement from March, went from 17:49 to 14:04. RX Pretty happy with overall RP diet and progress.
Thanks Sara and KTM…hope everyone stays safe!
[Nik] Great job Joe. I hope you had a wonderful birthday!
17:41
30 burpees, 2 x SUs, 30 burpees
2:27 1st set of burpees
2 x 25#DB farmer carry
Thank you all front-line responders – you all rock!
18:52, 2xsu
Thank you Sarah and Katie! We are so grateful!
My scale for this was
50kbs ub (1:13 Pr!)
Row, row, row Annie
250m row, 50 situps
200m row, 40
150m row, 30
100m row, 20
50m row, 10
50kbs ub
Time today 13:41…vs 15:37
Huge PRs Nikki!
13:48 (2:46 first 50)
Thank you ladies! You are awesome!
I shocked myself today. I fell off the nutrition part of this stay at home challenge but managed to complete this WOD faster…perhaps booze makes me better 😂
14:19 first 50 burpees 2:34
Same thought!!! A nightly diet of beer apparently helped me!
[Nik] Knock it off you two! LOL
Thank you Lombardi & KTM and happy birthday Joe S & Heidi (I’m not doing extra burpees though!)
Total time 15:16 (first 50 burpees 3:42)
Last time was 18:20 so I’m happy with this time :o)
[Nik] Fantastic Tammy!
Jenn
Thank you, Sarah and KtM!! Happy birthday Joe and Heidi! I think we should count the burpees for the birthday ones! I will have to say working by yourself vs working out 6 weeks later has def improved. But I rather be working with everyone back at ICA!! 💗
10:37 (2:26 first 50 burpees)
PR Annie🙌🏼 (I pretty sure I have this on my goals card but don’t remember what time I wrote down!!)🤗
13:25 2x su
March 18th: 21:03 – (30 Burpees 3:57; WOD – SU 15:38; 30 Burpees – 21:03)
April 29th: 17:32 – (30 Burpees 2:26; WOD – SU 13:45; 30 Burpees – 17:32)
[Nik] Awesome job Marco!
Kelsey- 13:46 RX (3:09 first 50, 3:40 last 50)
Mado- 16:06 (Med ball clean thrusters 12# instead of burpees)
WHOOPS! PR’s for both of us 🎉🎉🎉
Great job ladies!
Overall: 11:09
1st round of burpees: 2:20
(Steps & 2X bicycle crunches)
8 pull ups
700 m carry with 26# KB and 20# weighted vest
15:51 RX; first burpees = 2:45, Annie= 10:01, 2nd burpees = 3:04
Cash out: full tank Hank’s Lil’ BBQ ~ 37#
Alex – 17:52 – was highly unmotivated to do this again but 8 seconds faster. Hooray Beer!
Nicole – Between 16:14 and 17 Minutes, her timer fell over and paused!
Both did 2xSU
So repeated with SU as first time. 14:58 total. But he a break to fix some bottle issue of a crying babe 😅! I pause timer which gave me a short ~2 min break before last burpees series.
finally, kid was in my arms for about all morning, so I will call that my cash out 😂
Thanks everyone in front line and happy bdays!
John and Nicky, thanks for making us all keep going. I definitely understand the struggle of your business but you still kept as all on board and motivated to keep this family spirit together! Big applause to you guys too!
Hilarious cash out
[Nik] Thanks Tiago. The sense of community only works because of people like you who are staying actively engaged and reminding us that even though we’re apart, we’re all in this together! I liked your cash out too.
11:34 (15#DB thrusters > burpees, 2xSU)
First 50 thrusters = 1:24
March 18th – 30 burpees, stair steps @ 17:09:07
Decided to challenge myself and do the whole thing today
50 burpees with 2X single unders @ 21:32
The first time we did this my time was 17:21 and today I did it in 15:47 😄 both times I did step ups instead of DUs/SUs because I don’t have a jump rope.
[Nik] WTG Cate!
11:08- Modified version
25 elevated plank burpees
250m, 50 crunches
200, 40 crunches
150, 30 crunches
100, 20 crunches
50, 10 crunches
25 elevated plank burpees
Time on 3/18 was 14:05… today 11:08!
32:50 RX did not sign up for challenge
Cash out 5:39 #53 kettlebell
To all of those who think they didn’t go fast enough, just look at my time. You’re welcome!
4 PM Virtual WOD Results:
Nik 15:02 (2:38 first 50)
Heather 15:43 (3:08 first 50) 2 min PR!
Megan S. 19:24 (4:04 first 50)
[Nik] Note to all – this is what happens when you take 3 rest days over a 7 week period. You get slower! My workouts are my sanity right now though, so I dont regret it. But I WILL take a rest day tomorrow! haha
Burpees- 3:25 vs 3:50 last time
Modified Annie R, mod Su – 9:25 vs 11:09 last time
Burpees 3:23 vs 4: 05 last time
16:13 Vs 19:04
[Nik] Great job Christine!
Cash out 35 lb KB farm carry.
14:38, first 50 2:45, 2x SU
16:44 RX PR!! 18:20 RX on 3/18/20
3:16 first 50. I didn’t time the first 50 when I did it in March
My goal for this challenge was to stick to my macros and not go overboard with treats or huge cheat meals, and I was successful there. I only slipped with two glasses of wine and a few cookies in the early weeks. I’m not going to be quite as strict going forward but I’m going to try to limit treats until we can get our In Body, just because I’m curious 🤞🏻🤞🏻 it won’t be too much longer. Thank you for running this challenge!! This was something I could control right now, and it was really helpful for me ❤️❤️
[Nik] Love to hear this Danielle. I’m glad it gave you some direction and something positive to focus on over the last 6 weeks. We’re really hopeful that May will bring good news and we’ll be seeing you all again soon ❤️
Kehl and Team Talley WOD at a safe distance!
15:12
First 50 @ 2:55
*neighbor/coworker has been enjoying the workouts!
Thanks Ladies!
Same workout as before, 2x SU, 20# wallball used for slamball, 23:18 was my time.
New PR for SU 89, almost there
[Nik] Great job, Tom!
Ooowee!!!!!
Jumping air squats for burpees
2 x SU
1.5 x crunches instead of sit-ups
March Time: 12:18
Todays time: 9.48!!!!!!
March 1st 50 3:10 Total time 20:24 RX
April 1st 50 3:24 Total time 19:05
Slower on the burpees but quicker overall. I’ll take it. Congrats to everybody that completed the challenge. Not an easy one this go around!
Thanks Lombardi and KTS!
16:06 (2xSU) 3min 30sec improvement!
First 50 burpees – 3:36
I think I blacked out! Sean counted.
[Nik] Huge PR! Congrats!
Biggest hugs, gratitude and love to Heather, Sigal, Jesse Sy, Chris, Nat, Lombardi, KTM. In-person ones will be delivered at a later TBD time.
In the middle of this workout I was unsure if I was going to finish it, but I’m sure glad I stuck with it – 14:15 RX.
50 burpees – 2:51
Annie – 7:52
50 burpees – 3:32
PR of 2:30.🤷♀️🤷♀️🤷♀️ Maybe beer helps + sleeping more than usual?
I just looked back at my logbook. That’s an Annie PR of :44, too.
[Nik] Great job Erin!
Zabs 23:36 Rx (-64 sec from last time)
3:54 first 50 burpees (-36 sec from last time)
14:54. 2X SU. (-4 second improvement). All those weekend chili fries and gluten free pizzas really helped. Support your local businesses 🙂 including ICA of course.
480m cash out with .5 cubic foot of pea gravel chest hold. I think that’s about 40-45#.
Did one from a few days ago that I missed
20 rounds – 6 KB snatches/3HSPUs
21:25
53# KB
3” strict
2X single unders. Last time I finished at 19:45. This time I finished at 17:42. An improvement of 2:03! Hell yeah! ICA STRONG!
17:05 (Rx) 1min 51sec improvement
First 50 burpees – 2:59, 56sec improvement
6 PM Virtual WOD Results:
Kyle E. (2:40 first 30, 2:46 last 30)
March -18:18
April – 16:58
1:20 PR!!
Marsha-10# squats for burgers. 8″ step-up for jump rope-16:19- Big PR
Jeff-2x SU-20:00-Cheated on the nutrition here and there, but I feel strong!
14:50 2xSU (2:50 first burpees)
35# DB cash out
30 BP. 2 X SU 30 BP 20:20 First time was 22:09
Cash out after dinner 35# DB with 20# pack – 800 m
Not an improvement, but hey I succeeded in actually doing a workout when I really didn’t wanna!
17:52 total, 3:38 1st 50, 9;50, 4:23 last 50
[Nik] Mad props. 100 burpees isn’t an easy thing to tackle when you’re not feeling it!
Thank you to all those that keep us healthy and allow us to lead these crazy lives. Your service is really appreciated!
Thanks to all our emergency workers!!
Happy bday to the bday folks!
Today’s time: 13:49 (beat original of 16:55)
Did well eating during the day but the post dinner evening hours + my children made me slip at night 🤣
Mod with star jumps this time again.
Mod with 2x / Single unders again
But hey! I’ve showed up to several virtual workouts – ON TIME!! That’s a win 😍 will plan for more for sure!
Oh I forgot I did a 800 farmer carry rotating hands around the hood with a 25#DB
19:09 vs 22:35 in March
2xSU instead of DU
18:57
2xSU
18:57
2xSU
Farmers carry – 30 db
Dan:. 18:30, thirty seconds slower :-(. First set of burpees 4:50
Jess: 165# x 3 back squat in civies
Thanks Sarah & Katie!
2:51 buy in
17:44 2XSU (3:13 last 50 burpees)
Carried my 50# dB baby around the hood.
19:38 2XSU Last time.
[Nik] Huge PR, nice job! I would love to see your neighbors reactions. Any other CrossFitters live there?
Thanks – the challenge and the workouts have been a nice way to keep some routine in this craziness. We see the Sillups walking by with the dogs from time to time, but other than that, I don’t think there are any CrossFitters around. Our next door neighbors are very quiet, very unobtrusive people (and unluckily for them their garage/driveway faces ours.) I’m not sure they are loving the loud music, crashing barbells, and occasional swear words coming from our side, between me and the boys.
16:52 , 3:46 first set of burpees
Stair steps
2 26lb KB for the farmer carry
I didn’t participate in the FUCS challenge and have been chained to a desk for the last month. Was this workout designed for completion in hours or days? 32:53 with 2x SU