November 30, 2005

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

Mother and Daughter - Regina, 46 and Raquel, 23 [video]


Enlarge image

CrossFit NorCal

Posted by lauren at November 30, 2005 7:56 PM

Going out of town for a few days - hopefully can keep up with the WOD in Shaw, SC.

Maybe I can squeeze this one in tomorrow after we land.

About that video - ummm, yeah...

Comment #1 - Posted by: robp at November 29, 2005 8:27 PM

What's a Burpee?

Comment #2 - Posted by: KevinR at November 29, 2005 8:40 PM

What is double-unders?

Comment #3 - Posted by: Dave McE at November 29, 2005 8:43 PM

Start in a standing position, drop down and do a pushup, get up, and repeat.

Comment #4 - Posted by: J. A. Scales at November 29, 2005 8:44 PM

That was a burpee. Double-unders are jump roping and having the rope pass beneath your feet twice with each jump.

Comment #5 - Posted by: J. A. Scales at November 29, 2005 8:45 PM

OMG, I heard a 4th grader singing that song in the parking garage at work the other day...disturbing..."lovely lady lumps"...just wrong...

oh, and the WOD is going to be a killer

Comment #6 - Posted by: tedw at November 29, 2005 8:54 PM


A burpee is like a squat thrust but you add a pushup and a jump from the squat position ,as I know it.

A double-under is jumping rope with both feet together, as I know it
Both are on the video

Comment #7 - Posted by: don s at November 29, 2005 8:57 PM

Woman Crossfitters are so attractive...

I want to see a Kelly Moore video

Comment #8 - Posted by: Ian T at November 29, 2005 9:01 PM

what's a good sub for a double under?

Comment #9 - Posted by: Tyrone at November 29, 2005 9:07 PM

Would jumping jacks utilizing a 4 count be a suitable sub for doubleunders? And would 30 pullups be a suitable sub for rope climb? We do not have jump ropes and there is barely any room to jump rope if we did; also we do not have a rope to complete the climb. Military cutbacks you understand.

Comment #10 - Posted by: Adrian D at November 29, 2005 9:10 PM

Nice billboard NorCal!

Comment #11 - Posted by: Jim Howe at November 29, 2005 9:20 PM

I like the camrea man's work when Raquel was climbing the rope hahahaha. Seriously though, it's great to see a mother and daughter work out like that. I wish my mom or dad would join me but they are happy with their beach jogs.

Tomorrow is a rest day for me. I had heavy squats and kettlebell swings today!

Comment #12 - Posted by: cactrotman at November 29, 2005 9:27 PM

Adrian D,
I've actually made a jump rope out of tent lines before. It worked pretty good. I've also seen poeple post that three strands of 550 cord braided together works well too. (While standing on the middle of it, make sure the handles are at your hip for proper length. Usually 9' in length.) I would probably say a shorter Box jump useing more of your calfs and ancles would be a good substitute. Definitly post what you go w/and let us know how it works out.


Comment #13 - Posted by: DJ at November 29, 2005 9:30 PM

Don't have a jump rope. Is there any substitutions for the double-unders

Comment #14 - Posted by: Dave McE at November 29, 2005 9:37 PM


Comment #15 - Posted by: grady mac at November 29, 2005 10:26 PM

Can someone remind me of what a burpee is? I don't see a video of it on the video list. I know I have done them before with my workout partner, but I need a reminder of what they are.

Comment #16 - Posted by: Dmh6482 at November 29, 2005 10:27 PM

Hey DJ THANKS for the tip. Will post what we do after tomorrow's WOD.

Comment #17 - Posted by: Adrian D at November 29, 2005 10:32 PM

I'll refrain from comment on the vid, other than to say that let's remember that the music was added in afterwards. I don't think they worked out to that. And, good for them, for pushing themselves.
Going to do this now. Ever notice how LOOOOONNNNNGGGG 20 minutes can seem when you're at about the 9 minute mark?

Comment #18 - Posted by: Sean G. at November 29, 2005 10:50 PM

this will be the most fun WOD ever. I can't wait. my goal is going to be 30 but we will see tomorrow

Comment #19 - Posted by: Josh W. at November 29, 2005 10:54 PM

Are we still at 24" box jumps for "as prescribed"?

Comment #20 - Posted by: GaryJackson at November 29, 2005 11:04 PM

by the way, I think the video is really messed up man. 5 seconds into I realized what song it was and watched the rest muted.

Comment #21 - Posted by: Josh W. at November 29, 2005 11:20 PM

awesome video.
good work ladies

Comment #22 - Posted by: Stephen R at November 29, 2005 11:23 PM

Definately ditto on the comments about the video.....putting my eyes back in as we speak.....sweet!

WOD: Got 5 full rounds out in 20:33.79

Subbed 10 pullups for the rope ascent, everything else as rx'd

Man....double-unders killed my score!

Comment #23 - Posted by: karl at November 30, 2005 12:34 AM

First, what was the educational and/or motivational purpose of that video?

Second, what's the sub for double unders? I know this has been asked multiple times, but no one has answered yet.

Third, for those of you who asked, the sub for rope climbs is:

1 towel pull up=1 foot of rope climbed

So for a 15' rope climb you'll do 15 towel pull ups by throwing your towel over the bar and hanging on to it.

Comment #24 - Posted by: Chris C at November 30, 2005 1:36 AM

Once again I fell prey to the "hey that doesn't look too bad" phenomenon. I should have known.

As rx'd.
3.5 - Three dot 5. Man, that looks sooo bad, yet I worked soooo friggin' hard. Rope climbs used legs. Double-unders also hurt me as it's been a while since I've roped.

My lungs hurt. You know, like when you run in the cold? You get that scratchiness in the back of your throat? It burns (inside) at the base of your neck? Wait a minute, that's the sign of a heart atta-

Comment #25 - Posted by: Sean G. at November 30, 2005 1:37 AM

Wow..dudes.. way too much knee bending @ 0630 hrs for a geriactric case such as myself,... also subed in 30 single unders & did sqts frd the box jumps & 15 rock wall PUs formthe ropes & still only........6 point something rnds

Comment #26 - Posted by: dave k at November 30, 2005 4:19 AM

5 full rounds, 3 sec to spare

messed up and batted out of order:
double unders
box jumps (9 risers -22-24"?)
Burpees (ouch)
15 chins

Comment #27 - Posted by: Jerry Hill at November 30, 2005 4:19 AM

LOL Sean G.... glad to see i'm not the only breathless one! ;)
5rounds+10double-unders for me, sub to rope pulldown and 10burpees per round- sorry, i cheated, but they killed me.

Comment #28 - Posted by: J at November 30, 2005 4:29 AM

I am looking forward to this one after watching that video. It is very motivational to see the WOD before I get a chance to do it. I just go into work, and I can't wait to get into the gym for my lunch break.

Way to go Regina and Rachel. Great to see different people on the videos for the WOD. And I definately have to agree with Ian T., Women Crossfitters are definately very attractive (much more so than the typical "gym girl", in my opinion). Nice work, keep it up all you ladies out there. Cheers.

Comment #29 - Posted by: JaredE at November 30, 2005 5:02 AM

30 "single unders" instead of double unders and 15 rope pull ups instead of climb.
4 full rounds + 30 single unders + 10 burpees.
First ever round of burpees. They looked so gentle in the videos. I haven't got burned that bad since high school.

Comment #30 - Posted by: Travis_r at November 30, 2005 5:03 AM

Completed 5 Rounds of

20 Single unders
15 Burpees
15 Box Jumps
10 Overhand strict pull-ups

Comment #31 - Posted by: Kris Freeman at November 30, 2005 5:15 AM

5 rounds
1:30 of rope jumping w/ double under attempts
15 Burpees w/ push & jump
15 jumps to foot locker
15 jumping rope pull-ups

Lots of jumping...It's good to get back into the WODs. Eric will post later.

Comment #32 - Posted by: Eric2's Wife at November 30, 2005 5:28 AM

Those of you still lokking for a sub for double unders. Really simple solution for you.
Skip without a rope.

Comment #33 - Posted by: Ian at November 30, 2005 5:32 AM

Completed 4 rounds of:

15 double-unders
15 8-counts **
15 box jumps, 2' high
15 pull-ups

Nearly puked me guts out.

** Just in case these are unknown:
1. go from standing to squatting position
2. throw your legs out behind you into push-up position.
3. do one push-up down.
4. press back up.
5. still in 'up push-up' position, throw legs back out into spread eagle.
6. bring legs back in to regular up push-up position.
7. pull legs back into squat.
8. stand up & get ready for another one.

Comment #34 - Posted by: Nosey Flynn at November 30, 2005 5:39 AM

that video rocked! best camera man on the planet way to go! Who was the mother? who cares both looked amazing!

Comment #35 - Posted by: christian at November 30, 2005 5:41 AM

"Ohh, it's the deep burn! Oh, it's so deep! Oh, I can barely lift my right arm 'cause I did so many. I don't know if you heard me counting. I did over a thousand." (Anchor Man The Legend of Ron Burgundy)
No but really...I can't move.

Comment #36 - Posted by: LenVan at November 30, 2005 5:43 AM

4 complete rounds. 5 seconds to spare. 15 towel pull-ups for rope climb.

Comment #37 - Posted by: David at November 30, 2005 5:55 AM

5 rounds + 8 double unders

Comment #38 - Posted by: paulw at November 30, 2005 5:59 AM

Subbed 1/2 mile "fast" run in 4:30 for double unders
20 sit ups
10 pullups
10 burpees

four rounds...ouch.

Comment #39 - Posted by: tenacious"D" at November 30, 2005 6:07 AM

I don't know why people have a problem with the video or the music, I thought it was pretty funny. I don't watch MTV or listen to the radio so I've never heard that little gem of modern culture before.

Congrats to Mom and daughter--you guys are in great shape!

Comment #40 - Posted by: Paul at November 30, 2005 6:17 AM

First WOD since before Thanksgiving, was a bit rough to start back up. Subbed 15 pullups for rope climb.

3 rounds in 18:58

Comment #41 - Posted by: Allen Yeh at November 30, 2005 6:30 AM

7 rounds* complete at 19:53.


1) Rope climb only 12 feet
2) Burpee jumps were pathetic (more like exaggerated hiccups) after 2nd round
3) Box jump only 20" high

Was on pace for 8 rounds at 10 minutes (4 complete), but couldn't keep up that pace.

Comment #42 - Posted by: davidjwood at November 30, 2005 6:43 AM

Burpees come in a lot of variations (see the "8-count" one above), but the CrossFit standard includes the jump at the the end.

1) stand
2) squat down, or, better, "jump" down, hands on floor next to feet.
3) kick feet back to put body at top of pushup position
(2 and 3 can/should be done in one motion)
4) do 1 pushup (down/up)
5) jump feet forward to between hands, still crouching.
6) LEAP up (get off the ground!) and touch the sky.

(5 and 6 can/should also be done in one motion.)

That's one rep.

More than you (possibly) ever wanted to know about burpees can be found at:

There's a link to a video about half-way down the page.

Other subs for elements of this WOD:

Rope climb: 15 towel pullups
Double unders: alternating jumping lunges

Comment #43 - Posted by: davidjwood at November 30, 2005 6:52 AM

Excellent video. Very motivating! Great job ladies!

Comment #44 - Posted by: Jack at November 30, 2005 7:03 AM

4 rounds 15 Double unders, 15 Burpees, 4 jumps when the timer went off.
Subbed 15 towel pull ups for rope climb, box was 20". Burpees are the devil!

Comment #45 - Posted by: Nick K at November 30, 2005 7:03 AM

Jason-you got a tough job brother :)

Comment #46 - Posted by: JeffT at November 30, 2005 7:21 AM

6 towel pull-ups shy of 6 rounds at 20:00

Finished at ~ 20:10 ( 6 rounds )

Burpees are evil;)

Comment #47 - Posted by: Mel Jenkins at November 30, 2005 7:29 AM

Great video by the way...more please!

Comment #48 - Posted by: Mel Jenkins at November 30, 2005 7:32 AM

I'm going to sub high jumping w/o a rope for the double unders, because my gym has very little wide-open space.

Burpees. Fine...

Box Jump: I'll have to sub squat thrusts (leaping from a squat, since we don't have access to the boxes at my gym during the day)

Rope Climb? Yeah, all gyms have ropes. NOT. I'll just sub pullups.

Comment #49 - Posted by: John Wilson at November 30, 2005 7:34 AM

Did WOD after an hour of martial arts.

Sub 4x Single-unders for 1 Double-under, still working on getting my first Double-under.

Sub 15 Rope pull-ups for 15' rope climb

3 rnds + 60 Single-unders + 15 Burpees + 15 Box jump + 4 Rope pull-ups

Comment #50 - Posted by: EMelton at November 30, 2005 7:34 AM

WU - 4k jog

Now we have a rope climb set up. Found coming down just as hard.

3rds -19:37

LAV, Hachey, Manzara
All 3 rds

Comment #51 - Posted by: Wayne at November 30, 2005 7:56 AM


15 du
15 burpees
15 box jumps 24"
15ft rope climb

rounds in 20 minutes
4 rounds +15 double unders
all burpees pushup and jump
all double unders. tabata double unders has payed off..

Comment #52 - Posted by: dennyy at November 30, 2005 7:56 AM

Holy Moly.....

Thats all i can say

7 full rounds and started on double unders before time ran out.

No substitutions.

Comment #53 - Posted by: MFowlerBJJ at November 30, 2005 8:05 AM

7 rounds plus 15 du's as rx'd
13' rope
24 inch box

Comment #54 - Posted by: opt at November 30, 2005 8:14 AM

Couldn't get my timing down on the double unders; subbed 4 regular skips for each double under. No rope; subbed 15 towel pullups for each rope climb.

5 full rounds plus skips and burpees of round 6. Great workout and met a fellow crossfitter afterwards. Oorah Seabees!!

Comment #55 - Posted by: RickB at November 30, 2005 8:22 AM

and that
not good for a young buck on his own this early in the morning

Comment #56 - Posted by: jo at November 30, 2005 8:23 AM


Comment #57 - Posted by: davids at November 30, 2005 8:30 AM

7.5 rounds... Subbed 15 towel pull-ups for rope climb.

Comment #58 - Posted by: Paul Peterson at November 30, 2005 8:31 AM

My first WOD:
Subbed 30 single-unders for 15 D.U.
did the burpees, Man, havent done those killers in years!
did a 12" box jump had to balance between counter tops to keep from busting my butt!
subbed 15 bent-over-rows w/ 35lbs for rope climb.
Did 2 full rounds, and 10 burpees, then fell on the couch for about 10 min to make sure I wasnt dying, then got up and finished 2 more rounds plus 5 more burpees! Guess I am not in as good shape as I thought!
Oh yea, I'm just going to say it, those ladies are hot! I have a new favorite video!

Comment #59 - Posted by: Joey at November 30, 2005 8:31 AM

I always love the videos of people doing the WoD. Seeing Greg A. and other very fit people finishing in minutes what I do in about half an hour highly motivating. I think that I find the videos with unknown people who in my mind are more average even more motivating. They show me that these work outs are very doable by anyone who puts forth a lot of effort. I start checking this website around 10:00pm hoping to catch a glimpse of the WoD at times. Thanks for providing me with even more inspiration.

Comment #60 - Posted by: Nick at November 30, 2005 8:34 AM

3 complete rounds. 12 towel pullups (subbed) short of a fourth round. Burpees kill me.

Comment #61 - Posted by: Jamie W. at November 30, 2005 8:42 AM


Comment #62 - Posted by: Jeff at November 30, 2005 8:45 AM

The was a heartbreaker indeed. I couldn't manage any double unders, so I subbed 45 skips for each set of 15 doubles.
1st came the CFWU x 3
Then 5 full rounds + skips, burpees and 7 box jumps of a 6th...
feeling pretty sweet right now, can't wait til that wears off!

Comment #63 - Posted by: John H. at November 30, 2005 8:52 AM

5 rounds plus 11 double unders.
24" box jump
Towel pull up substitute.

Another case of "...oh this one won't be so bad...."

Comment #64 - Posted by: bradw at November 30, 2005 8:58 AM

This WOD was sneaky. I did 30 singles instead of double unders and subbed towel pull ups (which gave way to regular kipped pull ups about halfway through).

5.75 rounds

As far as the video goes, I was puzzled by the fact that it seemed less of an instructional video and more of an exploitation of a couple of very attractive CF women. I'm just hoping CF doesn't ever give in to the inherent shallow narcissism of the "bodybuilding" oriented gyms. The goal is and always should be to focus on performance, not zooming in on protruding thongs. This is in no way directed at the two motivated women doing CF in the video, but rather the videographer/editor of the video. Maybe I missed the point and am way off base, but between the choice of song and some of ups...well, I think I got what the videographer was trying to communicate.

Comment #65 - Posted by: Chris C at November 30, 2005 8:59 AM

I honestly thought I was going to die. Double unders are hard, but the burpees did me in.

First crossfit workout. 2 complete rounds, much tired.

I'll be back tomorrow and I hope to do better.

Comment #66 - Posted by: Chris J. at November 30, 2005 9:02 AM

4.5 rounds..
subbed 30 seconds of rowing for rope, I dont have one and arm injury prevents pullups

Comment #67 - Posted by: sgtgrim at November 30, 2005 9:08 AM

"As far as the video goes, I was puzzled by the fact that it seemed less of an instructional video and more of an exploitation of a couple of very attractive CF women. I'm just hoping CF doesn't ever give in to the inherent shallow narcissism of the "bodybuilding" oriented gyms. The goal is and always should be to focus on performance, not zooming in on protruding thongs. This is in no way directed at the two motivated women doing CF in the video, but rather the videographer/editor of the video. Maybe I missed the point and am way off base, but between the choice of song and some of ups...well, I think I got what the videographer was trying to communicate.

Posted by Chris C at November 30, 2005 08:59 AM"

Ding ding ding!!!

Direct hit Chirs! Could not have said this better.

Comment #68 - Posted by: Allen D at November 30, 2005 9:09 AM

I need to get a thick rope with an attachment for hooking in to the ceiling or looping over a tree limb or swing set.
I have been doing towel pull-up or regular pull-ups but if those lovely ladies can do the rope climb so can I.

I liked the video, even though it is a bit risqué. I am sure the ladies had a chance to review and approve, so Viva la differance! Even so, Chris C comments seem to be on the mark in regards to the song choice and some of the camera angles.

Comment #69 - Posted by: John P at November 30, 2005 9:15 AM

Hell, I'd almost move to Chico to join.

Comment #70 - Posted by: Chris H. at November 30, 2005 9:18 AM

Part of me watches that video and just says: yes! right click and save that one to the hard drive.

Another part of me says: lordy i hope my wife or that lady at the gym she told about crossfit doesn't pick today to finally check out the website.

Sensational! Or Tawdry! O damn thee for thy dilemma. Bad CrossFit! Good Crossfit!

WTF, I'll just go workout. Good Times.

Comment #71 - Posted by: gbass at November 30, 2005 9:20 AM

3 complete rounds. Had trouble with the double-unders. Subbed standing high jump for box jump. Also subbed 10 pull-ups for rope climb.

Comment #72 - Posted by: EBourassa at November 30, 2005 9:22 AM

Hi all,
Workout as follows

Run (distance unknown) 30:00 (20 push-ups/4:30; 120 total). Handstand work to follow. I will do today's WOD on Friday.
Until tomorrow...

Comment #73 - Posted by: Jonathan Jensen at November 30, 2005 9:23 AM

Jon P,

I don't mind risque. I'm not a quaker. If I saw the video on MTV I would love it. I'm a 25 year old guy and those gals are hot and athletic. I'm certainly not scarred for life because I watched it, I just think it is out of place on CFHQ where substance is always stressed over style.

I certainly do not intend to start a maelstrom of debate on the topic.

Either way, Regina and Raquel, please don't take any of this as criticism of your terrific effort and performance. Way to get some!

Comment #74 - Posted by: Chris C at November 30, 2005 9:26 AM

30 single unders
15 towel pullups
15 box jumps
15 burpees

6 rounds plus 30 single unders and 15 towel pullups....whew...this smoked my bag!

Comment #75 - Posted by: MGV535 at November 30, 2005 9:27 AM

A few months ago I remember people asking for more vids of the wod or exercises to be performed in the the wods. It turn out that we got lots of them since. Many of them have had dudes with tanks and sometimes even no shirts on. I have not seen a single complaint about that here.THe video today demonstrated two ladies (albeit fit and attractive) at entirely different points in their lives busting their asses and getting some on the the wod. I think people just need to chill out sometimes. It was instructional and it was motivating. I liked it.

Comment #76 - Posted by: bradw at November 30, 2005 9:40 AM

5 rounds 15 double unders and 4 burpees.

Rope was only 12 feet, but I started sitting on the ground with no legs.

Comment #77 - Posted by: Ahmik at November 30, 2005 9:41 AM

It is a good thing we didn't let this stir up a hotbed of controversy and discontent. I would hate that our minds and ideas be challenged at all, I am only here to have my fitness challenged!
It is great to see someone in less than extreme fitness show me how the WOD is going to feel/look. I am not elite yet, so I wanna know I'm not the only one in pain! I second what Chris C and others have said, WAY TO GET SOME LADIES!

Comment #78 - Posted by: John H. at November 30, 2005 9:42 AM

Hi all -

I do the WOD at a non-CrossFit gym (= no rope, not enough ceiling clearance/space for jump rope) so I tried a couple different subs that worked pretty well; maybe some of you will find them helpful:

30 single-leg single-unders (15 right, 15 left) instead of DUs (I just pretended I had a rope)
15 one-arm PU (alternating R/L) using weight-assisted PU machine and 1/2 BW
15 box jumps
15 burpees (I have an 8' high reach and shoot for a 9' beam on the jump)

3.75 rounds

Tiring but fun! :-)

Comment #79 - Posted by: Darin C at November 30, 2005 9:45 AM

As rx'd 4 rounds +15 du +15 burpees + 6 box jump
Burpees done to a jump. Actually got a set of du unbroken.

Did this after completing the barbell thruster workout from Sunday. Now I'm all caught up after Thanksgiving.

Comment #80 - Posted by: jim at November 30, 2005 9:47 AM

Have yet to watch the video, it's buffering right now.

Is anybody else's back insanely stiff from Dinae the other day? I looked like one of those freaky speed walkers today trying to do my morning run.

Nice billboard! CrossFit is blowing up. Now I'm just waiting for some J-hole to get on TV and try to sell his "workout secrets" that he came up w/but looks very similar to CF.

Just watched the video... I'm not sure if that's my motivation or my heart rate that just went through the roof! That's a good one to show those reluctant ladies out there who are scared to try CF. I'm not a fan of the song, but can see how it works w/the video.

Comment #81 - Posted by: DJ at November 30, 2005 9:56 AM

Team Ruthless CF Va

5 rounds + dbl.unders +burpees + 3 box jumps

HR = 170 @ completion
great WOD

Comment #82 - Posted by: JeffT at November 30, 2005 9:57 AM

41 yo Male 188 lbs.
4 Rounds +JR + 10 burpees

Comment #83 - Posted by: Slamar at November 30, 2005 10:04 AM

5 rounds + DU's + burpees + 3 box jumps

subbed 15 towel pullups and used 20" jumps

Comment #84 - Posted by: CodyC at November 30, 2005 10:08 AM

Call me full of crap, but I've done 3 WODs in a row and I have some problems with Crossfit. Yeah, the workouts were hard. Fine. Anyone can come up with a "hard" workout. It's all relative, and it doesn't make you guys a bunch of exercise physiologists just because you can assign people physical work that exceeds their capacity.

I'm fit. You'd say I'm not. Why? Because Crossfit is so extreme that it beat my ass. Fine. But that's a false argument, because everyone has a work-load limit. If you take a marathoner, and make him run 3 in a row when he trains for 1, you'd call him "unfit", because he failed to do what you assigned? Lame. Or take an Olympic weightlifter. Have him do 5x his daily workout. Oh, you broke him! You found his limit! He's a failure! He's "not fit"! Stupid. Fit is as fit does. If you can excell at the physical things you enjoy doing in life, you're fit. You guys act like people have no limits, and that if you find your limit, you're weak. That attitude is what gets people a nice herniated disk for X-Mas.

I've been lifting regularly for 8 years, and I've been doing martial arts for almost 7 years, up to 14 hours a week at my max, regularly training up to 6 hours a week. I'm a 6' tall male, weighing 190 pounds:

1. You say that crossfit's "infinitely scalable", but how is a 95 pound woman supposed to do 45 reps of 225# deadlifts, unless she's on the Olympic weightlifting team? This was part of your WOD the other day.

2. I can pull a WOD out of my ass that would fell ANYONE. It takes about 30 seconds to formulate: Here, do this: 100 burpees with a 45# weight vest, as fast as you can, followed by a 7 mile sprint with vest, followed by 200 pushups, followed by 100 pullups, all for time. Then do 100 deep squats with 315 pounds. Repeat three times. As you can see, I'm a freakin' genius! I came up with a WOD that would ruin you! Oh, I'm so badass. Lame.

Big f-ing deal. People have a LIMITED amount of energy per 24 hour period. A 6-year-old can come up with a WOD that would break the fittest person on earth. Yes, your workouts wore me out. Congrats! Now I can't do anything else. I can't do martial arts when also doing Crossfit. I can't ski. I can't hike. How the hell is Crossfit supposed to be beneficial when you have to stop doing the things you enjoy because you're saving up your energy for the next WOD?

And why the hell do you think it's a good idea to do 3 WODs in a row that use the same muscles? Are you freaking crazy?

People's bodies freeze up overnight, and they have to go do another WOD on the same parts? No wonder so many people on the blog seem injured. And speaking of injuries, where on your site is your recommended warmup and cooldown? I can't find one. Do you just want people to "jump into" your WOD and cripple themselves? Yeah, because in a state of nature, you never know what'll be thrown at you! That's true, but you're seriously going to f-ck people up.

One piece of wisdom that took me YEARS to learn is this:


You advocate training harder, not smarter.

3. It's a great idea to constantly vary your workouts, UNLESS YOU SPECIALIZE IN ONE SPORT. Then you are totally f-ing your game up. If you don't want to excell at long distance running, for example, do Crossfit. If you are a wrestler, Crossfit is great, if you can do it. But how about other sports? It's NOT universally applicable. I know very fit people who get totally ruined wrestling, because they're runners. If you GENERALIZE your fitness, you're generally fit, but you can't kick ass at a specialized sport. You can't have it all.

The best way to get into great shape for the activities you enjoy is to DO THE ACTIVITIES with intensity. That's where most of your energy should go, not to exhausting yourself at the gym. You adapt to running 5ks by running 5ks. You adapt to climbing by climbing. Duh.

4. You malign small-muscle exercises like curls, saying they have "no analogue" in real life. That's a bunch of crap. You need all of your muscles at one time or another. You also malign flyes. If you climb, you need pecs. If you wrestle, you need pecs, and biceps. I think you go overboard on your dogma. And anyway, have you ever seen a bodybuilder doing heavy squats and deadlifts? I have. And they'd outlift me any day, even without steroids.

5. A prescriptive approach to fitness is bogus. "Programs" don't work. You need to PERSONALIZE your workouts, just like you PERSONALIZE your diet. Not everyone can be vegan, or a meat-eater, or eat low carb. Everyone has different NEEDS, and you have to be in touch with your body and give it what it NEEDS for optimal fitness. You should challenge your body in new ways every day. But that doesn't mean just blasting the crap out of your body and doing it again the next day.

You also assume that people have climbing ropes at their gyms. Hardly anyone has that crap. Most of the WOD for today was impossible to do at my gym.

I love many aspects of the Crossfit approach, but it's way too extreme, overcome by an obsessive desire to feel "tough". What you need is a more scientific approach that's tailored to each individual. The "just totally exhaust yourself" approach to fitness is really, really shortsighted.

I sincerely wish you all the best of luck in your fitness endeavors. But BE CAREFUL AND SMART ABOUT IT!

Comment #85 - Posted by: Skeptic at November 30, 2005 10:14 AM

Guys, let's not suffer paralysis by analysis regarding the video. If the Glassmans were worried about sending the wrong message, Lauren wouldn't have posted it.
It's their site, as I learned long ago, they can do as they see fit.

With that said:

BEST VIDEO EVER (insert Comic Book Guy voice).

Gotta get to HQ.

Comment #86 - Posted by: Ron Nelson at November 30, 2005 10:16 AM

video: good

Comment #87 - Posted by: J Jones at November 30, 2005 10:20 AM

Looks like "Skeptic" is calling someone out.
Been a while since Coach has posted anyway.

BTW, nice use of the "anonymous" for protection.

Comment #88 - Posted by: Ron Nelson at November 30, 2005 10:21 AM

as rx'd 4 rounds

Comment #89 - Posted by: brent c at November 30, 2005 10:21 AM

Brad W.

I am one of those who would like to see more WODs videos posted for instructional purposes. However, when Greg A. or Josh E. films a WOD (with or without a shirt), I don't see fragmented videos zooming in on his package while playing a song talking about his "manly man-bulge". Now THAT would generate some complaints.

Sorry, I just couldn't resist putting that image out there :)

Comment #90 - Posted by: Chris C at November 30, 2005 10:23 AM


Seriously dude, you sound like a whiny little girl whose afraid to put out. Funny how there are no 95lb women on here complaining. They simply adapt and perform the workout the best they can. I RARELY post on here, but perform the workouts daily. They are scientific, challenging, fun, and the best part; free. So why don't you try putting out or go back to your bicep curls and leg extensions.


Comment #91 - Posted by: Matt at November 30, 2005 10:25 AM

1/2 loaded WOD:

8 HSPU's (forgot rope)
8 Burpees
8 Box Jumps
8 Pullups

3 rounds in 12 minutes.

Comment #92 - Posted by: John Messano at November 30, 2005 10:26 AM

4 rounds and some change. I had to change the rope climb for rope pull ups and the jump box was only 18". It was way harder than I had anticipated, like most wod.

A quick comment on Skeptics post. You can adapt any workout to your level, and yes, it is tough. It seems like a lot of people like it that way. If you are one that doesn't, then dont do the W.O.D.

Comment #93 - Posted by: Bluto at November 30, 2005 10:29 AM

Dear Skeptic,
To address your first sentence;
Ok, I'll call you full of crap.


Comment #94 - Posted by: Trent K. at November 30, 2005 10:46 AM

If you are interested in a flame war, you'll probably be disappointed. If you are truly interested in a discussion with some people who will offer some legitimate counterpoints to your post, do this: sign up for the discussion forum (btw, you'll have to sack up w/your name) and post to the fitness discussion board. You'll find that there are various viewpoints among Crossfitters about specialization/generalization, scaling, etc., but all are happy with the improvements in their fitness since starting Crossfit. The WOD Comments section doesn't lend itself to a discussion as well as the forum. If you're serious, jump in. If you just want to sound off, you've done it.

Comment #95 - Posted by: RickB at November 30, 2005 10:52 AM

Completed round 4 at 24 min.

Sub'd jumping lunges for DU's
Sub'd towel pullups for rope climbs
All reps would pass at Gym Jones.
Smoked but not skeptical.

Functional moment last night: the squirming heavyweight wrestler carry: 234# (my son) for laps around the wrestling room. Fun variation on the "elusive dirtbag mile"

Comment #96 - Posted by: Alex McClung at November 30, 2005 10:53 AM

Good call RickB !

Comment #97 - Posted by: Alex McClung at November 30, 2005 10:55 AM

I do not post on a regular basis, but after reading what you had to say I felt I must reply.

I am sorry that you didn't find crossfit to your liking but I feel that if you are going to go on a rant like the one you just went on you should do some research first. If you had read the getting started and frequently asked questions portions of this website you would have seen the links to scaling a workout based on strength and athletic capabilities and good substitutions for some of the exercises that are "impossible" to do at a regular gym. Also remember that these workouts are designed to be done at a crossfit facility under the supervision of a certified crossfit trainer. Just because you found a cool free website on fitness and you found it too hard to do dosen't mean it is wrong. Again you should have READ THE INFORMATION ON THE SITE before jumping into the workouts with both feet.

I have to agree with you that when you are new to crossfit you feel like all you can do is a crossfit workout and then rest. But i have been doing WOD's for a few months now and i feel that after completing the crossfit workout I can rest for a while then proceed with any other training I need to do that day. I don't know what that indicates to you, but to me it shows that I wasn't in as good of shape as I thought I was.
Remember, this is forging ELITE fitness.

Finally, I must say that i have not met any of the athletes on this site but they are a good community and the coaches have true fitness at heart. Maybe next time you should just go away and like your wounds in a corner somewhere before slamming a group of good people's ideals.

Thanks, Reed

Oh, yeah. I am also firefighter up here in beautiful Canada and I compete in the firefighter combat challenge. When I first started the challenge i ran the course in 2 minutes 30 seconds . My training consisted of bodybuilding style training, running, cycling, and stair work. I know do crossfit and i ran a personal best time at nationals of 1 minute 55 seconds and I can still cycle to work and run a 23 minute 5k.

Comment #98 - Posted by: Reed at November 30, 2005 10:57 AM

Video = good

Skeptic, this workout is not for everyone. But it's pretty obvious that A LOT of people feel their fitness needs are being met. You don't have to do it if you don't want.

Comment #99 - Posted by: Brian Mc at November 30, 2005 11:00 AM

1) the ladies in the video have got some, in spades.

2) this WOD kicked my butt ... 4 rounds (burpees, yeah!)

3) skeptic ... watch the ladies in the video give a solid effort to the best of their abilities ... seems to work for them.

Comment #100 - Posted by: larry c. at November 30, 2005 11:00 AM

3 full rounds + 15 DU's + 15 burpees + 15 box jumps

subbed rope climb for 15 pullups

Wow. Rarely in my daily activities do I see someone so judgemental as "Skeptic". Maybe instead of criticizing crossfit, you should take your foot out of your mouth and read up more on the website and what it has to offer. I can obviously tell how much you have researched the issue before you wrote a novel about how horrible it is, since you never even got the the recommended Warm-Up for each WOD. Maybe try reading some of the journals or finding out that it is recommended that you tailor each workout to your level in order to avoid injury and overworking the body. Needless to say, Crossfit it obviously not for you, and the only emotion that I even have about the situation is that I feel bad. I feel bad that you will never understand, therefore, nor will you ever reach your full potential. Correct me if I am wrong, but if I recall correctly, there was a time when some of the elite members of the UFC attempted Fight Gone Bad and could not do it as well as some of the elite members of Crossfit. After some Crossfit training, this situation was not exactly true anymore. That says to me that they pushed themselves beyond their former limits and were no longer fit, but now CrossFit. This is just one of the many examples of how training and working your body under multiple disciplines and goals, pushes it in all aspects and improves your overall fitness no matter what the venue may be. I am a proud member of Crossfit, and yes it is true Skeptic.....I will smoke you like cheap crack. Hooah!

Comment #101 - Posted by: JaredE at November 30, 2005 11:01 AM

5 rounds plus 15 double unders.

Subbed rope pullups for climbs. Concerning the video, nice work ladies I hope to be Crossfitting when my daughter is 23 and I'm 62. Let's see a father son post too.

Comment #102 - Posted by: Bob Cornute at November 30, 2005 11:01 AM

WOD: 4 rounds
subbed 15 pull ups for each rope

Comment #103 - Posted by: Rick Ihrie at November 30, 2005 11:02 AM

Sorry about the long post on the comments page guys, But I had a feeling Skeptic dosen't know how to navigate a website so posting in the mesasage board wouldn't have mattered.


Comment #104 - Posted by: reed at November 30, 2005 11:03 AM

5 rounds plus 15 double-unders and 2 burpees (w/pushup and jump). As usual, towel pullups slowed me way down. I desperately need a legit rope. WOD was #3 for the day.

"Skeptic"...AKA John Wilson...your post brough me to tears laughing. The points you raise have been discussed endlessly in the message board side of the site. How to scale...answered. GPP vs. SPP...answered. Etc. etc. etc. All you succeeded in doing with your rant is making yourself look like an ass, and an ignorant one at that.

I will give you credit for one thing may have just proven that CF isn't for everyone. It's obviously not for you. Good riddance.

Comment #105 - Posted by: Matt G. at November 30, 2005 11:08 AM

Kelly M. tempted me with the call of high rep KB swings the other day. So in place of today's WOD:

Max set of pullups - hit 32 today, a PB
Handstand pushups - 4x5
500 15kg KB Swings!


Comment #106 - Posted by: Orrin at November 30, 2005 11:10 AM

I did:
45 single-unders
15 burpees (with pushup and jump)
15 24" box jumps
15 pull-ups

4 rounds + 45 single-unders in 20 minutes

Comment #107 - Posted by: Sam L at November 30, 2005 11:13 AM


I am a soldier in Iraq. Myself and my fellow Team Mosul members swear by CF. We are at different fitness levels and have adapted the WODs to accomodate us individually. Some guys add weight. Some guys take weight off. Today I switched from towel pull ups to regular kipped pull ups because I couldn't do any more of the former. We each still have the energy to accomplish the rest of our duties here in Iraq. I think your problem is more one of motivation, wounded pride, and understanding of the CF methodology than it is that CF is bogus.

Comment #108 - Posted by: Chris C at November 30, 2005 11:13 AM

Dear Skeptic:

I hope I am correctly getting the jist of Coach Glassman's quote here:

"Ultimately, it's a matter of character
some will, some won't
who cares?"

I beleive Coach was saying that the WHO is YOU. We each decide whether or not Crossfit is right.

I'm 51, been at it about a year, and feel it is the single most beneficial training program I've ever pursued. Tha's me, maybe not you.

As a community, Crossfit certainly does have a collective voice, but ultimately as individuals, we all are out to "get some, and go again!" at whatever level we're at and to what ever level we'll go.

It's a journey - please join us!

Comment #109 - Posted by: Rick Ihrie at November 30, 2005 11:17 AM


I'm not going to try to not start bashing you as you did this site. Besides, I have a feeling that the people of this community will start chiming in shortly. That's if they feel that your post/rhetoric is worth their time. I just simply wanted to tell you, that as pointed out earlier, you didn't take the time to do the research before opening your mouth. "Lynne's FAQ" has the prescribed warm-up. That's what the "CFWU" at the beginning of peoples posts meen(Cross Fit Warm-Up). As for cool down, most people I know who do these workout's, know through common sense, that after they get their breath back and pick them selves up off the floor from the butt kicking they just received, to stretch out. I realize that my spelling and grammar is sub par, but I'm forced to do this quickly and get back to work. And as far as being spent after the workout and not being able to do anything else. That's what we like to call "Pushing yourself". It's always worked for me in my endeavors.

With that said "Skeptic". Let me depart w/some words of wisdom that was bestowed upon me," It's better to be thought a fool, then to open your mouth and remove all doubt."

Comment #110 - Posted by: DJ at November 30, 2005 11:24 AM

WOD-7 rounds with 30 box jumps and 15 burpees
Modified today's workout with and extra 15 box jumps for double unders, no rope, and 15 pullups for rope climbs. Warmed up with 20 jumping jacks, 10 pushups, pullups, dips, squats, situps, and finished with another 20 jumping jacks.

Comment #111 - Posted by: Justin Spicher at November 30, 2005 11:28 AM

I read and re-read your post. Couldn't find a definition of fitness, although you say you are fit. CrossFit has a definition of fitness. Do take your post over to fitness. It would be worth the discussion. BTW- I'm 46. Have two jobs manage to do the WOD or one I design 5 times a week, have energy and time to help coach my sons soccer team and teach martial arts at night. You limit yourself.

Video today was great. Camera angles exceptional. I don't think we should be in the business of questioning what motivates people to achieve better fitness. Of course, thats just me.

Comment #112 - Posted by: Jeff at November 30, 2005 11:28 AM

Sweet billboard.

Go again.

Comment #113 - Posted by: Ross Hunt at November 30, 2005 11:28 AM

Subs: 15 pu's for rope climb

4 rounds in about 21'

Comment #114 - Posted by: Mike O at November 30, 2005 11:33 AM

Leg extensions, too funny.


Comment #115 - Posted by: Stephen at November 30, 2005 11:39 AM


Regarding the points you made:

1. Those are suggested weights that someone can strive for not set in stone. People regularly (myself included make adjustments for weights.

WOD's - You do what is right for you, many people do WOD's on a different schedule or just throwing a few WOD's in their regular routines per day. I personally follow a 5 on 2 off schedule and it works for me. I add what I want at the end or substitute instead.

Warmup - Yes there is a warmup it is in the Lynne Pits Official Crossfit FAQ which is listed on the side.

3. Yes, there are some here that are still endurance athletes that add Crossfit into their training but Crossfit does not take place of their specialized training.

4. Yes you need your biceps and yes you need your chest, but are curls and flyes the best way to work those bodyparts? What about chin-ups? What about Bench press, dips?

5. Not sure what the first part of this is speaking of but to address the rope thing...yeah ropes aren't availible everywhere. That is why in the Official Crossfit FAQ it talks about suitable substitutions. Feel free to come up with your own subs also. The official sub is towel pullups, I just did regular pullups 1 pullup = 1' of role climbing.

Consistency before intensity. I consider myself a pretty fit guy before trying crossfit and a lot of the things here I had not heard of before or I wasn't very good at. I've been doing Crossfit and I'm still not able to do all WOD's balls out the wall as prescribed. You work up to it, I would never just advise someone to jump into a WOD and just start going.

Good luck in whatever path you choose.

Comment #116 - Posted by: Allen Yeh at November 30, 2005 11:47 AM

Don't pussyfoot around. Get your feelings out there!

You're 46? When, and if, I see you again, you're buying at Sizzler.
Great senior discount.

Comment #117 - Posted by: Ron Nelson at November 30, 2005 11:48 AM

Dear Skeptic,
I hope you feel better soon. Apparently crossfit has given you a real spankin'.
If crossfit doesn't work for you, maybe you should try a nice low-impact sculpting and toning class.

Comment #118 - Posted by: Non-skeptic at November 30, 2005 11:50 AM

a little google search will show that skeptic, aka, was the only person on Barnes and Noble's site to positively recommend not one but two books that basically say that AIDS is a hoax

nice conspiracy theory

and before you say that all these posts are "attacking" you because you dared question the methodology, i propose that our problem with you is with your tone not your substance

if you just didn't sound like an ass you would get a better response

let's run an experiment to see:

I have a question about CF: there are ten domains of fitness discussed on the site. Yet the workouts of the day do not directly correlate to all ten. Specifically the domains of accuracy and agility. It seems that accuracy will be developed by regularly learning and playing new sports and by practicing your favorites, which is a prescription of the site. Agility also. However, agility drill could be mixed in more often with the wod because of their potential for intensity.

Can anyone address why agility drills are not part of the wod more often or point me to a past discussion thread from the dicussion board where it was discussed?

Skeptic, let's see what kind of response I get compared to you.

please and thank you are the magic words

Comment #119 - Posted by: gbass at November 30, 2005 11:50 AM

Ouch. First workout in 3 weeks (illness). Hurt so good...

4 rounds

Comment #120 - Posted by: broot at November 30, 2005 11:55 AM

Good question. I would say that the gymnastics work does address agility.

Comment #121 - Posted by: Jeff at November 30, 2005 11:58 AM

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees (with push-up & jump)
15 24" Box Jumps
15 Pull-ups
4 complete rds + 15 dbl. unders + 8 burpees

As close to meeting Pukie as I've felt on what is pretty much my 2 year Crossfit anniversary!

Comment #122 - Posted by: jdg at November 30, 2005 12:09 PM

Skeptic (whoever you are):

You need to do much, much more reading, and much more trial of the WODs, before writing something as ignorant as that.

Case in point: starting appropriately, scaling the workouts appropriately, and warming up are all addressed in many places in the site. If you didn't see them, you didn't look very hard.

Let's evaluate some of your points:

1) I think most people recognize that most 95-lb CrossFitters aren't going to DL 225 (except Kelly Moore, who's like 105 pounds and did that workout in world-class time).

I'm not quite sure I understand the problem here . . . CrossFit frequently admonishes people (throughout the site) to pick an appropriate weight for their condition.

No, it's not in every single WOD. The WOD is NOT an exercise program or prescription, and it sure as heck isn't for everybody to follow blindly. The WOD is an *example* of the CrossFit program, and a fine one. But there are lots of CrossFit affiliates and/or independent folks who *don't* follow the posted WOD daily (I know I don't) and still are getting the multiple benefits of the program.

If a person were to come here out of the blue, look at one WOD (or even three) and decide to do it as specified, looking at nothing else, and then judge CrossFit by that one experience . . . well, that's just too stupid for words.

2) Yes, that workout you describe would likely kill me. (And as you so aptly pointed out, so what?) As you noted, it's NOT hard to make up a workout that can't be done. What is hard is to make up a long sequence of workouts (months' and years' worth) that *can* be done, and that build rather than kill. (Which is what Coach has done.)

Skeptic, many, many, people (myself included) do the WODs more-or-less as prescribed, 3 days in a row. I make some adaptions, but not many. My performances are not stellar (I got 7 rounds today, which so far is looking like a decent performance), but I do the WODs as prescribed. And yes, I've got plenty of energy left over for the rest of my 50-year-old life.

Other people here do CrossFit as only one of multiple workouts that they do each day. And/or they play sports (rugby is popular) and/or they do martial arts. So please, you may believe (after all of 3 workouts) that you couldn't possibly do both CrossFit and the other stuff you want to do. Maybe that's true (for you, anyway), but I know it's not true generally, and I bet it's not even true for you. You just don't (yet) know what you're capable of.

Train 3 days in a row with the same muscles? Yes (although, actually, I think you'll find that they are being used very differently on sequential days). Seriously, if you think you can't or shouldn't do that, you're very, very mistaken. (Or, again, maybe it's just you . . . you do walk every day, though, yes? Using your legs?)

Warmup: Put "warmup" into the search function on the right side of the main page and you get 346 hits on Change it to "warm up" and you get 537 more (of course, that counts your comment, so we need to reduce those by 1). There are *lots* of opportunities to learn about appropriate warmups on the CrossFit site . . . jut because you were too lazy to look doesn't mean that they're not there.

3) You're not going to get that much argument here. CrossFit is about GPP (General Physical Preparation), not SPP (Specialized Physical Preparation). CrossFit alone will *NOT* be a sufficient training regimen to excel at most sports (rugby, wrestling or tennis, maybe? Or for me personally, it's all I need to prepare for my life as an aggressive recreational skier). But even in those cases, you will still need considerable drill time on necessary sport-specific skills.

But again, if you spent 30 minutes on the site actually looking, you'd find plenty of discussion of this (obvious?) fact . . . and that some types of specialized training will be required for most sports. This is true for endurance events in particular (look for posts by Eugene Allen or Mark Twight to see extensive discussions of this), and also true for Strongman competitions, Powerlifting, Olympic Lifting, or most other sports.

I'm not sure why you think that CrossFit claims to be "all you need" . . . it's not a claim I've ever seen made by anyone with a working brain.

4) "Small muscles" get worked much, much more effectively as part of larger, functional movements than they do in isolation exercises. I have substantially larger biceps now that I do chin ups regularly (and I'm an absolute piker compared to many people on these boards) than I ever did when I was doing "concentration curls". Similarly, pushups and burpees have done more for my chest (and my bench press) than benching itself (or flys) ever did.

Look, if you need to do curls in order to feel good about your workout, no one is stopping you. But no, unless you want a bodybuilders "peak" on that muscle (and I, for one, can't understand that) . . . you *really* don't need them.

5) Program prescription: Again, I'm not sure you're going to get that much argument, because you seem to think that CrossFit doesn't believe in personalization. I guarantee that the CrossFit approach *does* call for appropriate scaling of loads, movements, durations, and pretty much all other exercise parameters to the level of the exerciser.

Look, CrossFit is pretty much defined as a program with 3 elements: (1) Constantly varying (2) functional movements (3) performed at high intensity. That's all. That's enough. And that is an infinitely rich template on which to build an exercise prescription.

The varying part is easy (although it takes some imagination and creativity to do so while meeting the other requirements). Finding the functional movements takes some knowledge of anatomy, physiology, and, more importantly, a keen eye for what works, and what doesn't work (and the opportunity to observe that with lots of different athletes and body types). And high intensity . . . well, that's what varies by individual . . . but what we've found is that the high intensity stuff (that "blasting the crap out of your body" that you refer to) is what produces the benefits. Your "high intensity" is probably a lot higher than mine . . . but what matters is that we get there (and, yes, do it 4 - 6 times / week . . . that's is where superior performance is waiting to be claimed).

Equipment needs are part of CrossFit. Substitutions are available. Get over it. (Just because you don't have a rope, no one else should ever climb one? . . . jeez, talk about selfish!)

Skeptic, you sound that you're quite possibly a pretty typical athlete who's had his ass kicked by a few WODs and is upset about it. You probably *are* in very good shape (particularly for an American). But, as you've just found out, that fitness that you prized so much may have some significant "gaps" in it. You can bitch and moan, and defend your ego by claiming it's all wrong (and that way you won't have to change).

Or you can accept the possibility that there might be something here worth learning, keep quiet, do the WODs with appropriate adjustments for your condition and equipment available, and see where you are in 6 months (hell, give it 6 weeks).

It's up to you.

Comment #123 - Posted by: davidjwood at November 30, 2005 12:12 PM

Hello hello!

I'm not so good at double unders. In fact, I really just suck at them. I can do one and then I have to start over. I think I just don't have a good rhythm or something. Does anybody have any good tips for working on the double-unders? How high should i jump, should I keep a steady speed with the rope, etc etc. I guess I'm so used to doing singles that I can't get the hang of the doubles.

If you reply to this in here, please e-mail me to let me know. I am pretty busy today, so I won't be able to check the site as much. Thanks!

Comment #124 - Posted by: Matt Laney at November 30, 2005 12:24 PM

4 rounds; sub'd 15 pull-ups for the rope climb.

Comment #125 - Posted by: David B. at November 30, 2005 12:25 PM

Hey gbass, good question.

I *LOVE* agility drills, and yes, they have great potential for combination with intensity. I wish they showed up in the WOD more often (I would look better by comparison). I can't give any answer as to why they don't.

Two I like (equipment free):

1) side-to-side jumps over an obstacle, feet together (as if skiiing). I usually use a standard weighlifting bench (about 20"), but this can be scaled to as little or as much as you like. You don't land on the top . . . you clear the bench and land on the ground. I try to do these every day between August and November (ski season is coming), usually about 3 x 50.

2) "Suicides": In a basketball gym, run 1/4 length, back, 1/2 way, back, 3/4, back, full length, back. That's one rep. Do two or three, all out.

To make it harder, add a touch-ground at each change of direction, or, better yet, a full "sprawl and get up" (face down, belly on floor, lift both hands and feet off floor for an instant) on each run. (I can't do both the "all out" part and the "sprawl" part for more than one rep.)

Comment #126 - Posted by: davidjwood at November 30, 2005 12:25 PM

following subs - 50 single jumps for 15 double unders; burpees with pushups and overhead clap; box jumps onto weight bench; towel pullups for rope climb.

4 rounds + 50 jump rope single unders and 3 burpees (all sets except jump rope and box jumps broken).

A note to "skeptic" - (interesting choice of pseudonym as this is a community of fitness sceptics who ask questions about exercise, fitness, nutrition, injuries, etc. and demands proof of the effectiveness of programs. Of course, we do that on the message board and with an open mind and we've read the Crossfit Journal "What is Fitness" [free - go down the right hand side of the main page, download it and read it]) - if you'd even read the posts of other people on this board (such as mine above) - you would see scaleability (i.e., I can't do double unders and and don't have a climbing rope - so I did single under jumps and towel pullups). You would also see an incredibly diverse group of people with diverse goals: fitness for sport (whether combat sports such as martial arts and wrestling or team sports such as rugby, soccer, lacrosse, football, etc.); fitness to feel and look good; fitness for survival (the dreaded "Murphy" that you allude to is in memory of a brave soldier); and so on. All have been well served by crossfit - so long as it has been done intelligently and not "jumped into" (as you seem to have done).

If you look at the workouts and their order, there is method to Coach's madness - even when the same muscles are being used on consecutive days, they are being used in different manners.

The point is, all your concerns/skeptical points/flames are addressed elsewhere on the site - no one told you to do crossfit in such a manner - presumably you are a big boy that is responsible for his fitness - you can make your own decisions, but one of the the hallmarks of this site is calm discussion with respect for others, not personal attacks.

On a side note - after 20 years of trying every workout methodology, starting as a Nautilus trainer and doing every body-building routine out there, only over the past year since I've started doing crossfit regularly have I (a 39 year) attained the goals I've wanted to since I was in my teens: I ran well in an 8K and finished with a 200 meter sprint; played rugby on a regular basis, often outcompeting players 20 years younger (which is why I tried crossfit in the first place); went from a 10 year plateau of 12 pullups to 15 just recently; made a weight goal of 225 (from 205) of muscle; and have been able to do hand-stand pushups where I was never able to do them before. All with workouts that often take less than 30 minutes.

If that isn't fitness, I don't know what is.

Comment #127 - Posted by: Patrick at November 30, 2005 12:26 PM

My 2nd WOD, having just discovered CF.
2 min on elip-trainer or statioinary bike (can't jump rope for beans)
15 burpees
15 step-ups
5 towel PU

3 circuits of all plus 2 min cycling and 15 burpees and 10 step-ups

Would love to know what you all think of this vis-a-vis scalability.

Comment #128 - Posted by: Peter at November 30, 2005 12:39 PM

Phew. 3 rounds + 15 single unders + 10 burpees

subbed single unders. Wish I'd seen some of the suggested subs before I went out.

subbed towel pullups for rope climb but didn't get 15 each set. It went 15 - 10 - 7 all broken. I just couldn't hold on.

Plan to run a 5K this evening.

Comment #129 - Posted by: Chris Brown at November 30, 2005 12:39 PM


Boy, you're getting your 15min of fame today - if I wasn't at work I wouldn't take the time but here goes anyway.

As I see it, the content of your post belies much of your position/opinion as a self-proclaimed skeptic. You see, you can't be a skeptic without examining the evidence and/or claims of the subject. This you have not done. There is also an argument in this case (Crossfit)for an experiential testing/trial period as 'Fitness' is an journey, not a destination. Time is a continuum by definition.

Skepticism Defined -

"Ordinary Skepticism - where doubts are raised against certain beliefs or types of beliefs because the evidence for the particular belief or type of belief is weak or lacking. Ordinary skeptics are not credulous or gullible. They don't take things on trust, but must see the evidence before believing. Ordinary skeptics doubt the miraculous claims of religions, the claims of alien abductions, the claims of psychoanalysis, etc. But they do not necessarily doubt that certainty or knowledge is possible. Nor do they doubt these things because of systematic arguments that undermine all knowledge claims."

In other words, skepticism is fine - just do your friggin homework next time!

Now I must go drink the purple Kool-Aid, and hope someone has made-up a WOD for me.

Thanks for your time.

Comment #130 - Posted by: Norm Rager at November 30, 2005 12:46 PM

4 + 8 double unders
climbed a 5 ft. rope 3x each round-
used an 18" box first 2 rounds, then a 24" the last 2(it was being used the first 2 rounds.)
wow... great workout

Comment #131 - Posted by: Sue A. at November 30, 2005 12:53 PM

Robb, Nicki, et al.: Good work on the billboard. Simple and to the point, with just enough to intrigue.

Comment #132 - Posted by: Carrie at November 30, 2005 12:56 PM

To build on what Dave Wood said, try "suicides" paired with free throws. This will combine agility and accuracy with an elevated heart rate.
Great fun and draws stares from the other players.
Proud to be a member of the community today.

Comment #133 - Posted by: Ron Nelson at November 30, 2005 12:57 PM

100 burpees with a 45# weight vest
7 mile sprint with vest
200 pushups
100 pullups
Then do 100 deep squats with 315 pounds

Repeat three times

How many of you guys are seriously considering this? Do the sprint on a bike, and subtract your body weight from the squats......

Call it the Skiptics Challenge

Comment #134 - Posted by: Sean at November 30, 2005 12:59 PM

so far i've been able to keep up with the workouts with my broken foot.
however im pretty sure i cant do anything today.
who has a different workout i can do for today?

Comment #135 - Posted by: natalie at November 30, 2005 1:04 PM

4 rounds to the second
Double unders were a lot better today, I even strang a couple together for the first time.
burpees were with push-up and jump
used 20" box
12 foot rope climb

Fun workout!

Comment #136 - Posted by: Krista J. at November 30, 2005 1:05 PM

Why no vest for the push ups and pull ups?

Comment #137 - Posted by: Jeff at November 30, 2005 1:13 PM

Chris C, I think you are putting too much thought into that video. It was what it was, entertaining. I dont see how you could possibly consider this the same thing as "narcissistic world of bodybuilding". Keep your political ranting to yourself and work on YOUR performance, 5.75 rounds????

Comment #138 - Posted by: Matt at November 30, 2005 1:16 PM

4 rnds plus 15 du's

Comment #139 - Posted by: RonS at November 30, 2005 1:16 PM


I think that looks pretty good ... if you felt pretty smoked at the end, then you're on the right track. Regarding rope jumping, I think if you work on it just a bit it will get much easier. For me, it is much more a technique/rhythm thing than a conditioning thing.

Comment #140 - Posted by: larry c. at November 30, 2005 1:24 PM

Burpees are painfully awesome, I love that one of the most difficult exercises i've ever done requires no weights or equipment. I got thru 3 rounds exactly, subbing 15 jump assisted chins for the rope (because I wasn't getting ENOUGH jumping today, hehe). This was my 2nd WOD

Comment #141 - Posted by: Stevie A at November 30, 2005 1:26 PM

WOW. I can't believe I missed this with a long day out here in the rocks and dirt! Two thoughts...

1 - I think most people here directed their comments (which were all relatively tame) about the video, at the music and the camera shots, NOT at the two gals busting their butts. I know I noted it, too. I'm here in Afghanistan, so was I stoked to see it? You betcha. But I think (for many) it wasn't in keeping with what CF is. No big deal, no life ending emergency. No one above "went off" like . . . .
2 - Skeptic. Dude. wow. Have you missed the boat. I could list a ton of physical accomplishments in my life (still probably less than a lot of people here) but whenever I find something out there that purports to provide excellent fitness, I check it out. You simply DID NOT do that. Rather than blast you, I really want to change your mind. truly. I made the same mistake as you - walked into the 1st WOD three weeks ago and got crushed. Badly. If anyone here saw me on the street, they would think "hey, that guy's in pretty good shape" and I thought so, too. Kempie and many others here (who really care about fitness and are willing to help out) offered some advice about scaling and intensity, etc., the very things you complain are lacking. Seriously, I beseech you, don't give up on this or you will be missing a tremendous opportunity. The WOD wasn't meant as a personal attack on you. Start slow, ease in, and you will simply be amazed at the improvements you make in 3-4 weeks. I know I have been. I still have to scale, but less and less now. If you're a good athlete, dude, your body will react and you will see some serious gains using this program. If you don't, then this progrm was wrong for you and what have you lost? A few weeks of workouts? Look, I'm in Afghanistan where I have to be able to perform physically for survival. I've got plenty of energy for my workouts and what I need to do here.
Don't give up on this. If you do, though, you will have no one to blame but yourself.
One man's opinion (which I hope doesn't get lost on you).

Comment #142 - Posted by: Sean G. at November 30, 2005 1:27 PM

A newbie answer to skeptic.

First, I am a 57 year old who considered himself to be in reasonable condition. I had no problem carrying a 60 pound pack all day on a big mountain and as far as conditioning went, I could run 10 miles holding a nine and one half minute pace. I also lifted weights in the body building style of isolating each muscle and working it alone. I could also climb technical rock or ice for hours. Like you, I considered myself to be in reasonably good condition.

I started looking at the crossfit site about 5 weeks ago and began attempting some of the workouts. And yes, they did kick my butt. Often times I did not really believe they were possible in the times posted. The ones I did attempt, I scaled to what I considered reasonable. I did Linda using 70% of the targetedweight. Last week I did half a Murph in 1/2 hour. A time that astounded me when I think back on what I was able to do when I started this program. But for me the true test is in results. 18 days after starting the crossfit workouts, I took my usual hill climing hike.

45 pounds 1600 feet of vertical in 1 and 1/2 miles. My time dropped from 1 hour and 4 minutes to 53 and 1/2 minutes. A significant improvement.

Also, each day I find myself doing the WoD and find that I am able to post a personal best almost 3 times week. In addition I am climbing 2 nights a week and Hiking a 1500 to 4000 feet once a week with a 50 to 60 pound pack. There is no lack of ability to do other things after doing the WoD. I find that I can do more and at a higher level than I was before I began crossfit.

Also, I do the workout on my own. Haven't found anyone in this area that does it. To me, the ultimate test is what the output is. And the results I have received from crossfit makes me a believer. I have learned that the biggest limiting factor on what anyone can do is what they tell themselves they can't do.

I hear you telling everyone on this site that you can't do the WoD and other things. I think you are setting limits for yourself. To me the WoD is about exceeding your limits and being inspired to try harder because someone here is doing more or better than I can do now.

Comment #143 - Posted by: Ted Rupp at November 30, 2005 1:36 PM

Actually, the video had a good "instructional" component on how to get double-unders "efficiently" . . . do a couple of single rotations, one double-under, a couple of singles, one double-under, etc. Watch for it.

I usually alternate (1 single, 1 double) and can get to 30 or more double-unders real quick (no misses).

In all fairness, though, this is what some call "managing" the workout, rather than going at it full bore (sometimes called "selling out"). If I do that (just start blasting consecutive double-unders), I'll get to maybe 7 before missing, but it really grinds me up . . . I can get to 15 total much faster (maybe 25 seconds) by alternating with singles.

I agree that jumping rope fast is more about skill and practice than conditioning . . . as you get better (more efficient), it provides less and less conditioning stimulus. I usually do 300 - 500 turns or so (about 4 minutes) every day as part of my warmup, so I'm reasonably well-practiced at it. In this WOD, that was a real blessing.

Comment #144 - Posted by: davidjwood at November 30, 2005 1:38 PM

well said and keep up the great work Ted

Comment #145 - Posted by: JeffT at November 30, 2005 1:43 PM

subbed each round:
15 sprints of one racquetball court length (~40 feet)
box jumps onto ~18 inch bench
15 pullups using the rope grip for the tri-pulldown machine hooked over a pullup bar. (These had rubber knobs on the end, which made gripping them easier.)

Only managed 3-1/2 rounds.

That sucks, but it was still hard. Pullups were especially slow.

Comment #146 - Posted by: Rene' at November 30, 2005 1:50 PM

the Skeptic seems to have gotten hammered by our last three WODs:

Murph (Run 1M+100pullups+200pushups+300squats+Run 1M)
Barbell Thrusters (12 sets, 1RepMax)
Diane (21-15-9: 225lb DLs + Pullups)

Coach Glassman hit every muscle group in 3 days. Properly scaled, completing these workouts with intensity, was punishing. not warming up most likely added to the Skeptic's pain. obviously, not scaling the WOD probably hurt him bad enough to turned him off to Crossfit.

It was a hard 3 days. a great CHALLENGE! That's why we're here.

Comment #147 - Posted by: John Messano at November 30, 2005 1:53 PM

This one hurt! 5 rounds completed.

Comment #148 - Posted by: Angela at November 30, 2005 1:58 PM

15 burpees were with pushup and jump

Comment #149 - Posted by: Rene' at November 30, 2005 1:59 PM

15 Double Unders
15 Burpees
15 Box Jumps
15 Pullups

4 Rounds + 15DU + 8 Burpees + many strange looks

Comment #150 - Posted by: Katie Jo at November 30, 2005 2:02 PM

Used 24" box and 15 rope pullups per ascent.
4 rounds + DU + 7 burpees.
Box jumps right after burpees almost didn't happen.

Comment #151 - Posted by: Matt M. at November 30, 2005 2:07 PM


I am a 120lb female who has been doing the WOD for a couple months now. The weight given is for the average male athlete. So a female can simply adjust it for their level. I can tell you I have been working out and instructing cycling classes for 10 years and since incorporating cross fit into my fitness program I have seen signifigant results. Maybe you should try it before you knock it.

Comment #152 - Posted by: Angela at November 30, 2005 2:07 PM

had to take a few days off since thursday,. My body just was not recovering and I could feel it.
Subbed pullups for rope
got through burpees in 4th round

Comment #153 - Posted by: Hartman at November 30, 2005 2:16 PM

Missed 5 rds by 10 "feet"

30 su's
15 burps
15 BJ's
15 rope pu's

Comment #154 - Posted by: Sandy S at November 30, 2005 2:22 PM

4 rounds even

45 single unders
15 burpees
15 bench jumps
15 towel pull ups

Comment #155 - Posted by: Kyle E. at November 30, 2005 2:23 PM

CFWU x 2
20" box-15 pullups for rope climb
2.75 & 12 pullups.
I need to learn to jump rope, had to stop and restart after each double under.

Well put Patrick. Good question gbass. The absence of specific Speed, Agility & Quickness has puzzled me as well, but I'm beginning to think that it is addressed with gymnastics and O lifting, and all the posterior chain work, and perhaps jumping rope! Coach has always advised playing games on top of CF, so maybe it is there. After a few months on this program I'm starting to feel like playing rugby again at age 57, and that maybe, just maybe, I will be able to dunk a basketball someday.

Skeptic, many people here have taken a very charitable attitude by not responding in kind to a rant that demonstrates nothing so much as your laziness, ignorance, and arrogance-a truly lethal combination. Usually I'm that way, but not today. I think you are dumber than a bag of hammers, and that you should go back to chalking up your weightlifting gloves, doing preacher curls, checking yourself in the mirror while you do them, and go back to the delusions you comforted yourself with before stumbling on this website.

Comment #156 - Posted by: Dan MacD at November 30, 2005 2:36 PM

Skipped today to do Squats instead (forgot my rope and the gym here at work doesn't have any plyo boxes excuses excuses blah blah blah...).

BW 193
Warmup 3x8 Pullup Pushup 45lb OHS + Sampson stretch
2x8x135 back squat
5,4,5,5,4,5 185lb back squat
5,2,5 135lb front squat (problems keeping elbows up throwing me here)
10x135lb back squat
Handstands against wall GTG

Comment #157 - Posted by: Chris H. at November 30, 2005 2:39 PM

Wow, this killed me.

After attempting to do a double under and getting 3 in about 2.5 minutes, I decided to sub 100 singles for the double-unders.

100 single jumps
15 burpees (with pushup and jump at end)
15 box jumps (inside closet at home)
15 bent over rows with bar

5 rounds plus 54 single jumps.

Looking forward to this one again!

Comment #158 - Posted by: emily h. at November 30, 2005 2:40 PM

Subbed 15 pull-ups for rope climbs
3 rds. plus 15 double unders, 15 burpees, 10 box jumps in 20 minutes.
Finished 4 rounds.

Ladies, LOVED the video. You should be proud of your efforts.

Guys, stop pissing and moaning. Find something worthwhile to do with your energy.


Comment #159 - Posted by: steven stackpole at November 30, 2005 2:48 PM

4 rounds in 20 min. hardest one yet for me. video-gittyup! reebs

Comment #160 - Posted by: reebs at November 30, 2005 3:03 PM

One more thing. Nice one Dan McD. I love that expression "dumber than a bag of hammers."

Comment #161 - Posted by: Chris H. at November 30, 2005 3:06 PM

subbed 15 pull ups for rope climb

5 rounds plus double ubders and 7 burpees

Comment #162 - Posted by: DavidE at November 30, 2005 3:12 PM

I don't know Dan McD...I think you may be in danger of besmirching the reputation of hammers.

Comment #163 - Posted by: Matt G. at November 30, 2005 3:15 PM

Subbed 15 pullups for rope

WU - 2 mi run (15:10)

4 rounds in 17:00

visited pukie at that point.

Comment #164 - Posted by: Toby at November 30, 2005 3:16 PM

Still new to CF at two months now. I had to chime into the posts cornering Skeptic.

The best exercise. There is not a secret to the best exercise out there. Very simply, the best exercise is the one that you will do.

- Guess what, although new, I choose CF. Thanks coach!

6 years working at a hospital cardiac rehabilitation unit taught this soldier plenty.

Comment #165 - Posted by: Steve at November 30, 2005 3:33 PM

Agree with Ron: best video ever.

15 pull ups short of 5 rounds. Again, technique on the rope eludes me.

Skeptic, everyone has to find what's best for them, but I was a precribed weights and cardio for half an hour for two years. After having done CF for six months, I'm now stronger, faster and far more agile than when I was spending twice as long in the gym. CF works for me.

Comment #166 - Posted by: Matt Townsend at November 30, 2005 3:37 PM

Skeptic, I've been following crossfit WOD for several months. My job is simple come to work, arrest bad people and go home alive, which crossfit helps me acheive. I don't have time for warm-up or cool down when my job goes bad. The Colorado State Patrol Academy has made crossfit it's primary fitness program. We train to live not live to train. And on our off time we still WOD and hike,ski,climb. Don't take yourself so serious.

Comment #167 - Posted by: Chuck at November 30, 2005 3:42 PM

7 rounds:
substituted 45 "singles" for double unders, and 15 towel pullups for rope climb

My first post, but I've been doing crossfit for 2 months. I'm a triathlete: I need this short and intense cross training - especially in the winter off season when long indoor cycling/swimming sessions take their mental toll.

Comment #168 - Posted by: ben at November 30, 2005 3:46 PM

Holy F'in Skeptic Crap

Completed 5 rounds with 5 seconds to spare.

This WOD got plenty of stares, mostly from the "muscleheads" doing preacher curl type workouts. One even asked my workout buddy and I what we were doing because it looked intense. We told him to check out the website and he said he would give it a try.

Skeptic, I am not here to judge or bash you. Many of the people in this community who do Crossfit do so because our lives depend on it. Some of us do not have the luxury to take rest days or isolate mirror muscles to look good for the ladies. When the poop hits the fan, you have to be ready to react to whatever the situation brings, or you are asking to have a bad damn day. The fact that so many people trust Coach Glassman and the fine instructors of Crossfit with their fitness speaks volumes for the program, epecially when fitness can be the difference between life and death. I dont care about pretty muscles, I just want to come home in one piece to my wife, family, and friends. We all have the capability to formulate our own opinions, some just use more of the obdula oblongata than others. Like Sean G. said, try it for a month...I promise you won't be disappointed.

Lastly, Regina and Raquel...Strong work ladies..
To the Crossfit instructor in the video...I hate you and want your job you lucky bastard!

Comment #169 - Posted by: GM at November 30, 2005 3:48 PM

subbed 30 singles for double unders. in retrospect, should have made it more like 90.

3.25 rounds. ugh.

Comment #170 - Posted by: kemal at November 30, 2005 3:51 PM

Wow, I was pumped today for this WOD!

CrossFit Auburn:

Matt: 5 rounds
Russ: 4 rounds
Mike: 3.5 rounds

We just found a new location to do our WODs. It's a military training track. They have a pull up stationg, rope pull up station, three climbing ropes, ring straps, track, perfect bleachers for box jump, back extensions, ghd situps. Very sweet place.

Thanks for the tips on the double unders. I started doing 1 single, 1 double and that was a good tactic. I got a little sloppy near the end, but that was from exhaustion.

And one more thing. Do you like looking at the stars skeptic? All I know is that CrossFit gives you many more chances to see the stars...both from falling flat on your back after getting your arse kicked by the WOD and pure exhaustion. I don't think I could ask for anything better than that! :)


Comment #171 - Posted by: Matt Laney at November 30, 2005 4:00 PM

Between my dead home computer and still healing toe, I created my own 20 min WOD:

15' rope climb - seated start and hands only
15 72# kb swings to head height
15 burpees with pushup and jump with overhead clap
16 52# kb cleans, 8 per hand

5 rounds plus one rope climb, 72# kb swings and 4 burpees. I probably should have subbed sandbag shouldering or carrying the sandbag up stairs for burpees - I jammed my toe hard several times between the pushup and jump; probably set back my healing a couple weeks.

Comment #172 - Posted by: Kelly "old woman" Moore at November 30, 2005 4:08 PM

I feel better after seeing some other score on here, I thought it was one tough workout and felt like I coould have pushede through harder- Meyer 4 rds in 22:00 as prescribed.
Jeff 2 in 20:00 Maggie 3
Kastner 3 1/2 in 23:00 Alex 4
Webb 4 1/4 Ryan 4
Godfrey 5 1/2 Rachel 3 3/4
Thompkins 7

Comment #173 - Posted by: Meyer at November 30, 2005 4:11 PM

4 rounds plus 15 double unders. Subbed 15 pullups for rope climb.

Comment #174 - Posted by: PeterN at November 30, 2005 4:12 PM

20" box, rope ~20': 4 rounds in 20:30.
Need to work on double under technique, that really slowed me down. Although I didn't care for the music, I enjoyed the video and hope Coach and Lauren ignore the voices of extreme PC. Chris

Comment #175 - Posted by: ChrisG at November 30, 2005 4:22 PM

WOD: did 4 full rounds using 15 wide-grip towel pullups as sub for rope climb. Okay performance but I am still sort of beat.

Skeptic: Probably should have read a little more before throwing your two cents in.

Video: I didn't have a problem with it.


Comment #176 - Posted by: TK at November 30, 2005 4:33 PM

3 Rounds + 4 DU's
DU's Singles
Burpees ok
Box Jump better
Rope Climb - w/legs less than 15' (starting at stand)
Should have got 4. Catching up with Wods, so didn't take yesterday off. Showed.

Comment #177 - Posted by: Chrispy at November 30, 2005 4:39 PM


15 Double Unders x 5
15 Burpes x 5
15 Box Jumps x 5
15 Pull ups x 4.5

This for the Skeptic!!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.

Theodore Roosevelt, "Man in the Arena" Speech given April 23, 1910
26th president of US (1858 - 1919)

Comment #178 - Posted by: Jason at November 30, 2005 4:42 PM

5 rounds plus one round w/o towel pull ups
subs: single unders for jump rope/18" jump/assisted towel pull ups
1st time doing burpees. They are harder than they look.

Comment #179 - Posted by: Sam P at November 30, 2005 4:50 PM

5 full rounds

Video: Take it for what it's worth, if it offends simply don't watch it. Take the PC stuff somewhere else.

Comment #180 - Posted by: Ross at November 30, 2005 4:51 PM

Wow, a lot to talk about today, but I'll make it short, I have things to do:

The video: I liked seeing women who aren't afraid to work hard. Most of the females I associate with don't want to sweat, much less almost puke, so it's a welcome change. Not necessarily out of the ordinary for crossfit, though. The song...well...I hate that song with a passion, but all I had to do was turn the volume down, or stop the video.

To Skeptic: You have too much time on your hands. I do these workouts plus one of my own creation on, plus 30 minutes to an hour of Parkour a day. This is on top of school and work. This is my limit, you must find yours. Complaining doesn't help facilitate that in any way.

Today's workout: That was fun. I was at the community college gym, so I didn't have a rope. I subbed 15 pull-ups on the square cross-member of the cable cross-over machine. 4 rounds + 15 Double unders, 15 Burpees and 13 Box-jumps.

Fun times, keep up the great work coach!

Comment #181 - Posted by: Jesse Woody at November 30, 2005 4:57 PM

top ten programs for those who don't like crossfit

10-LSD (long slow distance)

9-sweating with the oldies

8-power 90

7-dynamic tension

6-any Joe Weider program since he inveted


4-heavy duty

3-heavy hands


And the number one workout program for those who find crossfit tooooo tough

Rex Kwan Do!

By the way I was being sarcastic.

what a vid

Comment #182 - Posted by: craigv bwt 185 at November 30, 2005 5:10 PM

I should have spell checked but I was on a roll

Comment #183 - Posted by: craigv bwt 185 at November 30, 2005 5:12 PM

Sounds like "Skeptic" got smacked out of his
" comfort zone " and off of his ab-lounge by
Crossfit...way to go Coach!!!

Comment #184 - Posted by: Mel Jenkins at November 30, 2005 5:20 PM

No, no relation to the famous Coach and Sage team.

4 rounds, subbed 15 towel pu for rope climbs.
followed by.
50 hspu
200 sit-ups
11:22 2 mile.
I haven't felt this beat up since wrestling in uni.

Comment #185 - Posted by: L. Burgener at November 30, 2005 5:51 PM

As RXed.

6 rounds + 15 double-unders + 5 burpees

Burpees done with push-up at bottom and jump at top.
Used 20" box.
Rope climb started from seated position. Had to use legs for all climbs after 2nd round.

Comment #186 - Posted by: john v. at November 30, 2005 5:52 PM

I have one problem with the video....

It should have been longer!!!

Comment #187 - Posted by: Mel Jenkins at November 30, 2005 5:56 PM

5 rounds with 9 double unders.
Sub'd towel pulls

Comment #188 - Posted by: Kyle Felmley at November 30, 2005 6:00 PM

Lake Dillon Frire Resce A-Shift

This was way harder than it looked!

Resident FF Scully: 3 rounds + 15 double unders + 10 burpees
Driver/Engineer Rutledge: 5 rounds + 15 double unders

We subbed a bench for the box (maybe 20")
We also subbed a 15' climb up the fire pole for the rope climb.

Comment #189 - Posted by: TR at November 30, 2005 6:05 PM

Crossfit nOOb 5 step program to today's WOD.

Step 1: Buy 2 jump ropes on way home from work.
Step 2: Realize you cannot do a single single under.
Step 3: Eat dinner instead, 1 beer ;-)
Step 4: Replace Double Unders with 50 Singles.
Step 5: Remove Stopwatch and all time pressure.

Jen: on 8" Step & Assist Negative pullups x3 sets

Paul: 18" Step and towel pullups x3 sets

We rotated back and forth.

Total time 28 minutes approx. w/no puke, calling it good.

Comment #190 - Posted by: Paul at November 30, 2005 6:23 PM

4 rounds +15 d/u (including PR of 12 consecutive) +15 burpee + 5 bench jumps.

Burpees with pushup and hop. Bench jumps on 18" bench. 15 towel pullups per round.

Way to get some, Dave Wood!

Comment #191 - Posted by: Lynne Pitts at November 30, 2005 6:29 PM

Not my greatest acheivement, but I think I did learnsomething

Got through 2 full rounds (I subbed SDHP's for double unders-One of my focuses right now is developing my pulling strength) Then got a serious cramp in my left calf. couldn't do burpees, couldn't do box jumps. So I tried to regain my composure to see if I could do more full rounds, and as I sat and tried to regain my composure, I said "f--- it, I'm going to do what I can" So I continued with the sdhp's and rope pullups and busted out 2 more sets. Modest, but I think I got something out of this!

It's all part of a bigger plan.


Comment #192 - Posted by: Tyrone at November 30, 2005 6:45 PM

11th, this one suprised me...first time doing burpees...
In 20:46 ONLY 3 rounds of:

30 Jump Lunges
15 Burpees
15 20" Box Jump
15 Towel Pull-ups

Comment #193 - Posted by: leejaime97 at November 30, 2005 6:55 PM


30 4 count jumping jacks
15 picnic table jumps
15 pullups

3 rounds plus started on 4th set of jumping jacks
met pukey

Comment #194 - Posted by: dmorgan at November 30, 2005 7:01 PM

What I really would like is a video of Greg A. Brendan G. and Jason H. with gratuitous close ups - maybe they could do fight gone bad in wrestling singlets? and as for music how about old George Michael Music? Huh? Anyone?

Comment #195 - Posted by: Juana at November 30, 2005 7:04 PM

Oh Lovely Laddy Lumps iz tired....

I subbed 2x reg jump rope (though practicing my double unders, getting better!) and 15 pullups and 15 dips for the rope climb.

4 rounds minus 5 dips.

Comment #196 - Posted by: tedw at November 30, 2005 7:07 PM

Perfect way to finish off a f%$^ing s^%*ty day.
4 rounds, 15 double ups, 15 burpees.

If someone was to videotape me doing this WOD, the only offensive part would be me flipping off the camera as I struggle through the burpees.
I f&^%ing hate burpees, but they are necessary.

Subbed double up jumps (jumps with knees brought up high while holding 2 20lb db's). My burpees were way worse than Regina's.
Oh, and she's way hot.

Comment #197 - Posted by: Ron Nelson at November 30, 2005 7:15 PM

3 rounds in 20+ mins. subbed 30 single unders for double unders and 15 pull ups for rope climbs. very tough wod. too much turkey, etc recently. 10 min elliptical warm up. inspirational video.

Comment #198 - Posted by: kevin o at November 30, 2005 7:16 PM

Yeah, I know but I couldn't resist. So, Skeptic, this is for you:
You owe it to yourself to get more educated in this program. It is the best strength training program I've ever seen or done. I am 43 years old, have "worked out" with weights most of my life, had become what some would call a "cardio wuss" over the last couple of years to do triathlons. (completed my first Ironman with a decent time last June). I know what it means to be dedicated to fitness. I still plan on doing triathlons next season. As for now, Crossfit is perfect for me because I desire to increase my explosive strength and muscle strength (which will decrease risk of injury), while maintaining to an extent my endurance for next season. For now, Crossfit really fits the bill. Next triathlon season I'll most likely scale it down some to fit my needs. I started crossfit about 3 months ago. In that time, I've increased my strength substantially and have actually felt better in my joints and muscles. I do a Firefighter stairclimb challenge every year. This year will be my 12th year straight. I will be very surprised if I don't get a PR this time. I'm looking forward to my best times in triathlon next season (time will tell). I guess my biggest point is give it some more time, get educated, start out SLOW, and give yourself a chance to experience what may be the best fitness program you come across. You may be greatful in the long run, you may not. I am.

Comment #199 - Posted by: RonS at November 30, 2005 7:23 PM

4 rounds + 15 double-unders + 15 burpees + 15 box jumps

Had to sub pull-ups for the rope climbs. Thankfully the pull-ups allowed me to gain a little time lost to my poor double-under skill.

Way to go girls! You looked like you were really going after it today.

Comment #200 - Posted by: Rajesh at November 30, 2005 7:32 PM

4 rounds in 19:57. Subed rope pull downs 15 for climb and used a 18" box.

PS i hate Burpees

Comment #201 - Posted by: Fi at November 30, 2005 7:35 PM

3 rounds
+ 15 jump rope and 8 burpees

Burpees Kiiiiiillllllll me! Holy crap. I am a wuss.

Comment #202 - Posted by: Matt B at November 30, 2005 7:40 PM

3.25 - wow that was so hard. I think Sean G's post just about captures my feelings to a tee...

"Once again I fell prey to the "hey that doesn't look too bad" phenomenon. I should have known.

As rx'd.
3.5 - Three dot 5. Man, that looks sooo bad, yet I worked soooo friggin' hard. Rope climbs used legs. Double-unders also hurt me as it's been a while since I've roped.

My lungs hurt. You know, like when you run in the cold? You get that scratchiness in the back of your throat? It burns (inside) at the base of your neck? Wait a minute, that's the sign of a heart atta-"

Once again Crossfit has completely kicked my ass, just when I thought I was starting to get into good shape. I think I'll start doing like 30 burpees everymorning when I wake up...

Comment #203 - Posted by: Ian T at November 30, 2005 7:41 PM

CFWU x3(Sub'd 50/4count flutterkicks for each set of sit-ups and did the push-ups on balls)

WOD 5rds +15 double unders & 11 burpees

Was shooting for six. I had to have a breif conversation w/a couple of guys on who had the right of way on the raquetball court I was useing to do the WOD in. That took a few seconds. I have a love hate relation ship w/haveing to run around the gym to get to the pull-ups bars and stairs for box jumps. Takes time, but lets me catch my breath(sort of).

Sub'd towel pull-ups for rope climb. I really need to get a rope.

RickB, Glad to meet another CFer to day. We definitly should knock out a few of these WOD's together. I like haveing someone there to push me. Get some, go again Seabee!(V/R of course)

Comment #204 - Posted by: DJ at November 30, 2005 7:43 PM


I doubt you have enough time in your day to read all the posts directed towards you. But I just wanted to, "You brought it on yourself dude".

Comment #205 - Posted by: DJ at November 30, 2005 7:44 PM

i liked the video. also, i train at the Rex Kwon Do dojo.....bow to your sensai (oops, wrong movie).

cfwu x3

WOD: 5 rounds in a little over 20:00. subd broad jumps for the box jumps and hands-only rope climbs (x2) on my 11' rope starting from a standing position w/ hands at shoulder height for the rope climbs.

burpees suck. so does a skeptic who doesnt know what the hell hes talking about. read the free CF journal and other info on the site and scale your workouts if you want to stop sucking. to quote Terry Tate, Office Linebacker, 'come on, baby...that aint new.'

Comment #206 - Posted by: ediddy at November 30, 2005 7:49 PM

cfwu - pullups x3
I am proud of my 2 rounds + 45 single jumps
been at this for just under ten weeks. Maybe I could have done more without the WU, but that is what it is.
As for the skeptic I say we let him go, I have NO time for negative people.

I heard that some where I think it applies here.

Comment #207 - Posted by: Don S at November 30, 2005 8:11 PM

3 rounds + 15 double unders, 15 burpees and 15 box jumps (19" box...subbed 70# pulldowns for rope climbs...)

Comment #208 - Posted by: zman at November 30, 2005 8:19 PM

Craap!....That was an awesome video. I didn't actually do the work out but I watched the video..does that count for anything?
Skeptic- its too bad you posted your journal because you almost took the hot ladies 15 min. of fame. You girls were awesome..Hope to see them again soon.
To the trainer: Can I get your autograph?
Suggestions: Ever thought of getting the ladies in a thong or bathing suit for this sweaty workout!!

Comment #209 - Posted by: Raaaannnn! at November 30, 2005 8:21 PM

Can we get those girls in lingerie? this motivates me to workout with you guys. thanks!!
P.s. I missed the work out today because my big toe hurts...

Comment #210 - Posted by: Jeff at November 30, 2005 8:27 PM

4 rounds completed at the buzzer. always amazed at how big a number 15 can be.

Burpees better than last time. - Still crawling to my feet in the last set.

Double unders still awful. Switched to sets of 60 singles after the first two stumbling passes.

Box jumps pretty easy tonight. Subbed towel pulls for the rope.

Comment #211 - Posted by: Baron at November 30, 2005 8:30 PM

This is my first post since I got a fractured tibia almost four months ago. My ankle is still a little swollen, but I thought I'd give this one a shot and try to get back in the groove. I should have kept working on my upper body, but I got lazy while my leg healed.

3 rounds plus 15 DUs. The double unders were ugly and only two at time because I can't get the rhythm down. Box was the smallest box at the gym, and pullups were regular kipping pullups. Not a great effort, but I'm happy with it after not having done much working out for the past few months.

I decided to check out the Equinox here in NY at 43rd and 5th because I heard they have a lifting platform. As I was walking around the gym, I saw someone doing burpees, so I hung out to watch a bit and then he went on to box jumps. It had to be a CrossFitter, so I had to interrupt to ask. I never thought I'd see that at a commercial gym, but I was proven wrong. Tariq, nice meeting you. Hope to see you around more, and thanks for the info.


Comment #212 - Posted by: Stanton at November 30, 2005 8:40 PM

Five rounds of

15 Burpees
15 Dub unders
15 Box Jumps

in 20:00 min

Had to break out pull-ups because the pull bar is way to far from where the Jump Boxes are at my

50 Pull-ups in 10 mins

So actually 5 rounds in 30 mins

Comment #213 - Posted by: travis at November 30, 2005 8:43 PM

3 rounds + 15 double unders & 11 burpees w/ these mods:
18" box jumps
rope climb with legs

Comment #214 - Posted by: Larry E. at November 30, 2005 9:12 PM

team tikrit:
mfbunch: three pull-ups short of six complete rounds-could have had six complete but the pull-up station was one of thus multi-stations and someone was doing hanging leg raises next to me and would not move out of the way!!!!!!
joeyd: five rounds plus eight double-unders
skeptic: i've run marathons, completed ranger school, and been avid in martial arts for 20 years-crossfit ties everything together, since starting, every component has improved, from strength (a weakness i didn't even know i had because i have always been stronger than folks my same bodyweight) to endurance (a real surprise that my 5K time has improved by almost three minutes in five months)-scale back, ease into the workouts, and give it a chance; i didn't start really pushing myself until about a month or two into it-that's when the improvements started to come

oh, and watch your tone, you sound like an idiot

gbass-i was wondering the same thing about agility although my agility has improved as well (something else i don't understand but as long as it works. . .)

Comment #215 - Posted by: mfbunch at November 30, 2005 9:13 PM

Joe: 6 towel pull-ups shy of 6 complete rounds.

Vanessa: 5 rounds + 15 Box jumps & 10 towel pull-ups (started w/box jumps so 2 people could go at same time)Did 60 singles +1 double under at the end of each set for each round.

Abby: 5 rounds + 60 singles, 15 burpees, & 15 box jumps (actually id stepping) Also did assisted pull-ups.

Comment #216 - Posted by: Joe M. at November 30, 2005 9:22 PM


box jump 13"
First time on rope I built out of old climbing rope.

2 rds, 14 double unders.

Burpees make me nauseous

Comment #217 - Posted by: CO Jeff at November 30, 2005 9:32 PM

10 towel pullups shy of 3 would be more but an unforseen situation occured.

Comment #218 - Posted by: Ian D'Ambrosia at November 30, 2005 9:37 PM

Skeptic Read the site before posting. You go on working smarter, I'll take harder because I am no match for your intellect.

Comment #219 - Posted by: Ian D'Ambrosia at November 30, 2005 9:41 PM


I kept at it with the double unders, but kept steping on the rope. I only counted the good ones, and stopped a ton.

I'm sure my rope isn't 15", but haven't measured yet.

Comment #220 - Posted by: CO Jeff at November 30, 2005 9:41 PM

Well, I did only 2 rounds in 20 minutes but it was a beast. I liked it. I substituted some assisted pullups but that was about it. Nice.

And the video. I'll just leave it at "rarr".

Comment #221 - Posted by: Jose at November 30, 2005 9:41 PM

5 rounds + 7 double-unders

Comment #222 - Posted by: Eric2 at November 30, 2005 9:45 PM

L: 4 rounds plus 15 double unders. Subbed 5 rope pullups then 10 regular pullups for rope climb
J: 4 rounds completed in 20:19. Subbed 15 "trainee" pullups for rope climb
T: 5 rounds plus 15 double unders. Subbed 15 rope pullups for rope climb

Comment #223 - Posted by: Lars at November 30, 2005 9:55 PM

4.25 rounds

I feel so inferior.

Thanks for the workout coach

Comment #224 - Posted by: Matt McKinley at November 30, 2005 10:51 PM

Group Moffett completed 4.5 rounds of the WOD. We had a new member to CROSSFIT today, so here is the breakdown:

20 minutes:

30 Jumpjacks
15 burpees
15 box jumps
30 jump pullups.

Hey DJ, sorry we did not use your suggestions, but the new member has not worked out in YEARS. THANKS again though

Comment #225 - Posted by: Adrian D at November 30, 2005 10:57 PM

4 rounds + 15 double unders, 15 burpees, 3 box jumps.

Was pondering taking a swipe at the skeptic but the guy's got to be on suicide watch after the ass hammering he's taken today. Poor guy.

Comment #226 - Posted by: Steve HB at November 30, 2005 10:59 PM

I wish my dad did workouts with me, he's always getting mad at me for leaving 200 pounds on the barbell so he can't do bicep curls. besides, I don't think he's not ready to be humbled by crossfit yet.

Comment #227 - Posted by: Josh W. at November 30, 2005 11:39 PM

I didn't get to do this WOD today. It was a very active and full day and I definitely got cardio!

Comment #228 - Posted by: Dmh6482 at November 30, 2005 11:40 PM

5 rnds +9 dubs

Took it a little slow today. It was my 3rd workout within about 4 hours (kickboxing, then a bunch of max reps in a minute for about 6 things including things like pistols, elevated pushups, wheelbarrows, situps etc. - pukie came knocking hard). Tabata knees on thai pads are also brutal.

Burpees with pushup and jump. Box height 22". 15' rope climbs with 1" dia rope without using feet (I did 'hop' a little at the bottom to get started). We need a larger diameter rope.

Comment #229 - Posted by: J Jones at November 30, 2005 11:57 PM

Did this one with a full stomach at 0100 (started the day at 0900). Bad idea but I made it through without vomiting. Regardless, I sucked at this one and demand a re-count.

Burpees with a pushup and a jump (not a hop). 24" box made by throwing the 18" box on a stair (sketchy, bro). "Rope climb" was a 1" diameter nylon P.O.S. rope, previously used for pulldowns, thrown over the pullup bar. 15 of those, alternating sides each rep, for one rope climb.

4 rounds + 15DU's, 15 burpees and 7 box-jumps.


Comment #230 - Posted by: Dan Silver at December 1, 2005 2:21 AM

i suck. subbed 10 rope pullups for climbs
3 rounds plus a fourth up to box jumps. the burpees were killing my shoulder, and besides that it was all bad.

Comment #231 - Posted by: adrian at December 1, 2005 2:22 AM

4 rounds
Skeptic - you obviously haven't read the journal, the forum, or spent enough time to "get it"

Comment #232 - Posted by: Jeff K at December 1, 2005 3:37 AM

Really hurting today, I'm so out of CrossFit shape!

3 rounds as prescribed in 19:55. I took the last 5 seconds off.

Comment #233 - Posted by: Phil Feairheller at December 1, 2005 4:20 AM

5 rounds
Could only hang a rope from the pullup bar, so I did rope pullups (15/rd). Box jump 24".

Comment #234 - Posted by: Reckdenwald at December 1, 2005 4:41 AM

Workin out with Reck is fun. Nothin like watchin someone smoke you in pull ups.

5x, used the rope on the pullup bar.

Comment #235 - Posted by: Grande at December 1, 2005 5:53 AM

4 rounds minus rope climb.

I hate burpees.

Comment #236 - Posted by: Adam B at December 1, 2005 6:37 AM

5 rounds really tough workout, especially enjoyed the double unders and burpees. I think i forgot how fun they were. 20 min workout. Did pullups in place of rope climb.

Comment #237 - Posted by: Franz at December 1, 2005 7:12 AM

RE: Video

Well I'm excited. Took a few days off, but might have to get back with it and do this one.

Comment #238 - Posted by: Addiroids at December 1, 2005 7:38 AM


Comment #239 - Posted by: PFEIFER at December 1, 2005 8:44 AM

tough workout all the way around for me. challenging, fun & sweaty!

3 rnds + 1min jump rope + 9 burpees
did remaining 6 burpees from set; finishing 3.5 rnds at just under 21min.

subs as follows:
du's: 1 min of jumping rope. for the first 2 rnds i tried to get in du's, but i can't seem to coordinate everything AND count or even really figure out if i did a du! following rnds just did su's for 1min.
burpees: as Rx. did them with a pushup (1st time adding) and a jump. tried to do at least 3 in a row throughout - very tough.
box jumps: 18in box
rope climb: 15x jumping p/us

Comment #240 - Posted by: Megan S. at December 1, 2005 9:24 AM

Wow...nicely done ladies.

However, after watching that video I learned an important lesson:

You know you're getting older when you see a hot 23 year old in Spandex gettin' all sweaty, and notice yourself saying "Wow...check out MOM!"


Comment #241 - Posted by: TimW at December 1, 2005 10:04 AM

Regarding the video - great work ladies! Which one is the mom?

That song is disgusting. I won't let my teenagers play that in the house when it comes on. (I do like "lady lumps" myself, but there's way too much sexualization in our society today. Crossfit isn't the place for it.)


Take some time and do some research on this website. Get some back issues of the Crossfit journal and read them. Educate yourself on what the Glassmans are doing here.

I did the bodybuilder's workout with a half hour of cardio for 20 years. My shoulders hurt, my knees hurt, I couldn't lose my tummy roll. After doing Crossfit for a year and a half, I feel great and I'm in the best shape of my life.

Comment #242 - Posted by: Mike J at December 1, 2005 10:05 AM

I have been lifting for about 5 years now and since going crossfit, I have gone from 22% bodyfat down to 14% without dieting. I also have seen my strength and endurance shoot way up (Although my one rep max I am not sure of). I think you need to get kicked out of your comfort zone and CF has excelled in that department! I guess Skeptic doesn't like to get pushed out of his comfort zone. I am really surprized that he had a lack of energy after doing CF. If he stuck with it for a few weeks I think he would feel differently.
Today is the first day I have experienced lung burn in 3 years. The last time that happened I tried switching to oly squats and upping the reps from 6-10 to 20.
Thanks CF!!! I love you man!!!!
Rick K.

Comment #243 - Posted by: Rick K. at December 1, 2005 10:11 AM

3 complete rounds + full set of du's, burpees and 9 box jumps

did 3 rope ascents per round...first time using rope...need to toughen up my pansy hands

Comment #244 - Posted by: gregg g at December 1, 2005 10:58 AM

Talissa: 5 rounds had to share equipment
subbed 60 reg jump rope and used towel PU's

Comment #245 - Posted by: Dublin Girls at December 1, 2005 10:58 AM

4.25 rounds

Comment #246 - Posted by: Mike at December 1, 2005 11:04 AM

Perhaps a lot of it is mindset, skeptic. The WOD's kick my butt everyday, but that's what I love about them. I guess my philoshpy is to always work really hard, get the most out of life, and go outside my comfort zone frequently.

On a side note, I have energy to do whatever else is needed of me (usually is rugby practice for 1.5-2 hours) after performing the WOD. Adapatation and growth of the body and mind is a wonderful thing.

Comment #247 - Posted by: Matt McKinley at December 1, 2005 12:33 PM

4.5 rounds (burpees blow and jumprope felt like learning to walk again)
Used narrow pullups as sub for rope climb.

Comment #248 - Posted by: B.Rand at December 1, 2005 1:08 PM

I hereby re-name that video "Jump-rope For Daddy."


Comment #249 - Posted by: Dan Silver at December 1, 2005 1:52 PM

Since there's no need to pile onto Skeptic, and my hands are still shaking too much from the WOD to type much more, I'll just say:

4 complete rounds.

Comment #250 - Posted by: Monte at December 1, 2005 2:14 PM

as rx 3 rds + du's and burpees

all du's done one by one, not by design but a malfunction of the hand foot connection.

Comment #251 - Posted by: danc at December 1, 2005 2:26 PM

As rx'd 4 complete rounds with 15 additional double unders and 5 burpees. Burpees included a push-up and a jump.

Comment #252 - Posted by: Kurtis Bowler at December 1, 2005 2:33 PM

5 ROUNDS IN 20:58

Comment #253 - Posted by: Simon at December 1, 2005 2:35 PM

4 Rnds + 15 DU, 10 Burpees
15 Double unders
15 Burpees
15 12" Box Jump (have nothing else)
15 Towel Pullups
Total Butt Kicker - feelin guilty about rests =(

Comment #254 - Posted by: P3po at December 1, 2005 3:11 PM

Desperately awaiting this months CFJ...time for another WOD.

Comment #255 - Posted by: P3po at December 1, 2005 3:13 PM

Former powerlifter(20's)/bodybuilder(30's)/multiple marathons & triathons (40's) and now a huge CF believer - (less can be more!):

Don't like CF? Don't get mad. No need to post a diatribe. Relief is just a mouse click away: or, get the point.

Cheers to my positive CF brethren. Thanks for an awesome workout.

Comment #256 - Posted by: Craig at December 1, 2005 3:16 PM

I think we should name this workout Regina or Raquel.

Comment #257 - Posted by: Jack Walcott at December 1, 2005 4:22 PM

My first WOD

5 rounds 18:39 - could do no more
Sub 10 pull-ups for rope climb

Comment #258 - Posted by: zred at December 1, 2005 4:36 PM

4 rounds even

Subbed towel pullups for rope climb.

Comment #259 - Posted by: ChadC at December 1, 2005 4:55 PM

3 rounds plus double unders, 15 burpees and 15 box jumps. For double unders, I made 5 attempts each round where an attempt is 3 skips then an attempt. Finally got the hang of it in the last round but never successive double unders. Something else to work on. Tough!

Comment #260 - Posted by: Norma at December 1, 2005 5:23 PM

Me: 5 rounds + jump rope and 1 burpee
did 30 single-unders since it would take me all day to get the DUs. Burpees with pushup and jump. Subbed towel PUs for rope climb; used jump-stretch band for assist.

Tracy: 4 rounds + jump rope and 1 burpee
same subs except did jumping towel PUs

Comment #261 - Posted by: Seb & Tracy at December 1, 2005 6:02 PM

3 rounds + 15 double unders. I can skip rope and jump on a box, but I can't do burpees very well, and I suck at rope climbing.

Comment #262 - Posted by: Paul Si at December 1, 2005 7:11 PM

4 plus one DU
used weight bench and rope pullupx15

Comment #263 - Posted by: GregEv at December 1, 2005 7:29 PM

Ruby-5 rounds + 30 singles (subbed 60 singles and jumping towel pull-ups)

Sarah-4 rounds + box jumps, pull-ups, & 10 burpees (started @ box jumps so 2 people could go) Subbed 60 singles & jumping towel-pull-ups.

Evan-4 rounds + 25 singles (subbed 60 singles and towel pull-ups)

Comment #264 - Posted by: Joe M. at December 1, 2005 8:35 PM

Well my workout partner Hanna "Lady-Lumps" Tekonen kicked my ass in this one. She subbed jumping pullups, but was I was busting those burpees like a mad man to keep up and only got ahead on the box jumps.

5 rounds neck and neck, subbing 15 pullups and high calf-jumps over to table for the double-unders.

Comment #265 - Posted by: Addiroids at December 1, 2005 11:22 PM


I suck. Wanted to puke for 45min after.

Double unders killed me & my time. Can't jump rope to save my life.

But, I loved this workout!

Comment #266 - Posted by: Craig-Austin at December 2, 2005 7:46 AM

15 double-unders
15 burpees
15 box jumps
15 pullups (sub for rope climb)

5 rounds in 20:36

Comment #267 - Posted by: JC at December 2, 2005 7:50 AM

Thanks for making me LMAO, Dan S. I second the re-naming of the video to "Jump Rope for Daddy."

Comment #268 - Posted by: butch white at December 2, 2005 7:54 AM

Sorry couldn't post yesterday,
4 rounds even, subbed 15 pullups

Comment #269 - Posted by: Dave A. at December 2, 2005 9:48 AM

4 rounds, subbed 15 rope pullups

Nothing new, but this was tougher than I thought would be, and I've been CFing for a year and a half now.

Comment #270 - Posted by: Jay at December 2, 2005 10:59 AM

You're a puss. If you're scared, say you're scared.

Comment #271 - Posted by: Dave Campbell at December 2, 2005 11:29 AM

New to crossfit. Workouts are awesome and very difficult. About the video.....I think that we are loosing track of the fact that these women are one, a mother-daughter combo which is pretty amazing. I know my pops would pass out with one lap down the b-ball court, and two, they make those double unders, burpees, box jumps, and rope climbs look real easy. It appears it got everyones attention and that is the goal. Find no harm, thought it was as instuctional as it had to be and at the same time motivational. That's the whole point right???

I give a lot of credit to both ladies.

Comment #272 - Posted by: steve at December 2, 2005 12:12 PM

30 single unders
10 burpees
10 box jumps
5 chin up negatives

4 rounds + 30 single under + 7 burpees

Comment #273 - Posted by: James E. at December 2, 2005 7:35 PM

what a great whole body session!

3 rounds plus 9 double unders

subbed 15 ring pull-ups for rope climb

Comment #274 - Posted by: Tim 'crack' Hulbert at December 2, 2005 10:42 PM

6 rounds
still cant get double-unders, 30 singles per

Comment #275 - Posted by: TMazz at December 3, 2005 5:25 AM

Why are all those bad-ass CrossFit taglines flying through my head?

Comment #276 - Posted by: Tio G at December 3, 2005 5:52 AM

Missed this one earlier in the week, so did it today and should have let sleeping dogs lie.
3 and ¾ rnds with rope subbed with 15 pull-ups and double-unders subbed with 30 regular reps of jump rope. In 20 minutes, just about puked.

Comment #277 - Posted by: Greg C at December 3, 2005 9:13 AM

3 complete. Subbed pullups for rope. Just didnt feel to into it today.

Comment #278 - Posted by: J Ross at December 3, 2005 9:03 PM

Try this out and give it a good 4 months. The soreness goes away and it will make your life better. I play golf to a very high level and the soreness nearly caused me to stop I could bearly swing the club without getting a tear to the eye. Now after about 17 weeks the pain is nearly gone. I can control my body better hit the ball further. It took about 4 weeks of good hard practice to get my timing down. I can move my body so much faster. Shot 63 this morning and made some serious bank. Read the sience behind crossfit metabolic and neuro pathways. Getting your muscles tired to the point that you have to fire every muscle to accomplish a task is creating neuro pathways that simple. Your paradigm is based off of a corrupted model

Comment #279 - Posted by: scott at December 4, 2005 1:51 AM

BW 200
Can't swing the rope in my basement so I did 20 "air" DUs to simulate. also did 5 towel pullups because no rope.

total of 4 rounds plus 1 set of "air" BUs

The burpees are absolute butt-kickers

Comment #280 - Posted by: TomC at December 4, 2005 3:34 PM

Abraham Lincoln Crossfit

Tom (bw 207)

3 rounds
15 pull ups for rope climb

Comment #281 - Posted by: Tom and Joe Londrigan at December 4, 2005 6:33 PM
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