May 6, 2006

Saturday 060506

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Post time to comments.

WOD demo - Annie Sakamoto, round 1 [video]


Enlarge image

Wallball - Keep eyes on the target, don't let the arms sink between shots

Posted by lauren at May 6, 2006 7:17 AM

Look at the diameter of the rope in the left background!

Comment #1 - Posted by: Dave Campbell at May 5, 2006 5:34 PM

That's not a rope - that's a fire hose!

Comment #2 - Posted by: j. patrick at May 5, 2006 5:45 PM

Annie, you look great! I hope all is going well! I think that has to be the first time I've seen somebody with such a cute preganant tummy do rope climbs...HARDCORE! :D

Comment #3 - Posted by: Jesse Woody at May 5, 2006 5:46 PM

Is Annie smuggling a Dynamax ball under her shirt?

Congrats again!

Comment #4 - Posted by: J Jones at May 5, 2006 5:47 PM

What's the sub for rope climb??

Comment #5 - Posted by: Michelle C at May 5, 2006 5:54 PM

Towel pullups, 15 individual pullups for each rope ascent.

Comment #6 - Posted by: Jesse Woody at May 5, 2006 6:05 PM

3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

Comment #7 - Posted by: punchy at May 5, 2006 6:06 PM

I don't want to think about what it costs but I think the demos are a great use of bandwidth.

Comment #8 - Posted by: Chris Jordan at May 5, 2006 6:20 PM

What about a substitue for the wallball shots?

Comment #9 - Posted by: Trent at May 5, 2006 6:34 PM

Re: #10

Trent, the sub for wallball is push press with 2x the weight. A 45# bar is usually used.

Comment #10 - Posted by: john v. at May 5, 2006 6:37 PM

Thrusters 1/1

Comment #11 - Posted by: Jesse Woody at May 5, 2006 6:37 PM

Haha, we're tripping over each other trying to be helpful, now THAT's something you don't see too often in the fitness world ;p

Comment #12 - Posted by: Jesse Woody at May 5, 2006 6:38 PM

Totally agree with Chris Jordan #9. Please continue to post those. It is nice to see others struggle a little bit, and know it isn't just me.

Comment #13 - Posted by: Bohman at May 5, 2006 6:38 PM

Oops, Jesse is right. My mistake. Thrusters, not push press.

Comment #14 - Posted by: john v. at May 5, 2006 7:48 PM

What's the sub for double unders. No room to jump rope. I was thinking box jumps?

Comment #15 - Posted by: Brett_nyc at May 5, 2006 8:03 PM

That's going to be one fit baby!

Comment #16 - Posted by: D ANdrews at May 5, 2006 8:17 PM

A question for the SWAT cops and Coach:

I often sub weighted exercises for what is listed so that I can keep my strength up. While I feel that 100 pull ups in a work out is very impressive, especially for endurance, I don't feel it will help me on a job where I need enough strength to overcome a resisting subject. I usually sub weighted pull ups with much lower reps. Am I overthinking this? Wrong? Right?

Any suggestions would help. Thanks. Brian.

Comment #17 - Posted by: Brian M. at May 5, 2006 8:43 PM

Comment #15

3.12. I can't do double-unders, or I don't have a jumprope.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

video of tuck jump:

Comment #18 - Posted by: punchy at May 5, 2006 9:05 PM

About time Annie started to show! Congrats, you're looking FANTASTIC!

Comment #19 - Posted by: ken at May 5, 2006 9:12 PM

Annie, you the man!!!!!

Comment #20 - Posted by: Jim D. at May 5, 2006 9:19 PM

Brian #17,

I would have to disagree and say you are overthinking it to some extent. I think the weighted subs may be beneficial, and I don't think they would hurt you, but I personally have not lost any significant amounts of strength that have cost me a fight with a bad guy. CF has been a partner for me in a few fights after my dog or I have located a suspect and gone hands on.

I may not bench as much as when I was in body building mode, but it's not so significant that I am losing muscle mass or strength and am concerned about getting out in one piece. I have had better results overall, including keeping/adding mass, maintaining strength, losing fat and keeping my endurance on the high end, then I ever did before. I feel just as confident now fully loaded in a Cover 6 vest on a call out as I did several years ago when I was heavily into bodybuilding and was 10 lbs heavier (205), but had less endurance.

I would definitely say your weighted workouts are making you stronger, but I don't necessarily know that you need to do them all the time. I do them occassionally as well just to make life harder, but I am careful not to do too much and start packing on more muscle weight. Do what works best for you though. Experiment and see if it makes a difference either way. Take care and be safe.

Comment #21 - Posted by: Ian Carver at May 5, 2006 10:01 PM

comment #17- I am a "cop" (11 years). I have been a SWAT cop for about 4 years. I used to lift heavy all the time and now I primarily do Crossfit. Sometimes I add some of my favorite lifts, if I have the energy, at the end of the wod and I will add some weight. But I have found that I have not lost any strength and I have actually gotten stronger in some areas, more flexible and my endurance, whether it be running or wrestling with someone has gotten much better. My advice would be to do the workouts as prescribed and then add some extra after you are done if you feel up to it.

Comment #22 - Posted by: reebs at May 5, 2006 10:11 PM

Brian #17
From another SWAT cop (17 years on SWAT)
What kind of strenth is more important in a fight? Single rep power or the ability to continually output power despite fatigue? If you watch an MMA fight, superior conditioning will usually win--that is, continued strength output. To translate this in the gym, what is more practically important? Benching 400 once or 225 25 times? I say the latter. Keep doing crossfit and you'll keep muscle that works (continual output)

Comment #23 - Posted by: piedrafrio at May 5, 2006 10:28 PM

I'm coming back from a rest week today. I feel like I missed a couple of important days in the 3 rep squat workout and the 10 sets of 10 pullups and ring dips. I was going to do those and then jump into the posted schdule. Or, should I just jump back in with todays WOD?

Comment #24 - Posted by: John Seiler at May 5, 2006 11:47 PM

Just wondering. How safe is it for Annie to be doing the WOD while pregnant? I always get the impression that you aren't supposed to run or do intense weights as your joints become softer as you're pregnant and you risk injury.

Comment #25 - Posted by: Christina Sklebar at May 6, 2006 1:35 AM

Jump back into the workout, no use crying over spilled milk. At least thats what i do.
I have actually been gone for 2 months (I know awful of me) I lost about 2 minutes on my mile and a half and a great deal of endurance. Just starting back up, I have to scale workouts again... :(

Dont be a fool, stay in school.

Comment #26 - Posted by: Paul at May 6, 2006 1:39 AM

Guess you're not getting any of the Lil-South we got right now. Nice job on the rope climbs bro. The Pacifico's are on me.

That's just so awesome to see you getting after it still... and showing too. See you guys in a few days.

Comment #27 - Posted by: DJ at May 6, 2006 1:43 AM

Team Baghdad
MAJ N = 17:37
MAJ L = 16:15
Sub'd for Rope and Wallball- no equipment here.
Had to cut the reps after the first round from sheer misery.

Yesterday was our 1st WOD; couldn't get the video due to download speeds- but looked at the site and figured out what we should do. We were feeling pretty proud of ourselves until we realized later we weren't supposed to put the DBs down between exercises

Tried WOD again today- we are smoked.

Comment #28 - Posted by: Team Baghdad at May 6, 2006 2:38 AM

Team Baghdad
MAJ N = 17:37
MAJ L = 16:15
Sub'd for Rope and Wallball- no equipment here.
Had to cut the reps after the first round from sheer misery.

Yesterday was our 1st WOD; couldn't get the video due to download speeds- but looked at the site and figured out what we should do. We were feeling pretty proud of ourselves until we realized later we weren't supposed to put the DBs down between exercises

Tried WOD again today- we are smoked.

Comment #29 - Posted by: Team Baghdad at May 6, 2006 2:39 AM

Team Peleliu

Lt D - 9:45
Lt E - 11:50
Doc - 8:48
Capt E - 12:00
Lt M - 9:11

Comment #30 - Posted by: Mulcahy at May 6, 2006 4:04 AM

Subbing 15 towel pull-ups for each ascent means 45 towel pull-ups per round and 5 rounds! 225 pull-ups!

The rope climbs are definitely easier than 225 pull-ups. As the video demonstrates you get to use your legs for the rope climbs. Is this really the proper sub?

I pity the 200# plus guys on this one.

Cheers, and is that pukie I see lurking over my shoulder?


Comment #31 - Posted by: Carl at May 6, 2006 4:09 AM

It just dawned on me that I need to do work on the boat and it has a 30' mast. It looks like climbing the mast is going to be my workout partner.

Comment #32 - Posted by: Carl at May 6, 2006 4:14 AM

Don't whine Carl (#31)'s unbecoming.

Comment #33 - Posted by: Matt G. at May 6, 2006 4:16 AM

I am thinking of buying a climbing rope.Does anyone know the best diameter & material ? Thanks

Comment #34 - Posted by: Dan at May 6, 2006 4:27 AM

bw 90 kg
5 rnds of
30 double unders (sub single with after every 5th skip a double under)
30 wall ball
3 rope climb (sub 3x15 towel pullups, ripped 2 towels to pieces on this one, then I had an idea to use the rope from my rings. saved me another towel)
time: 38:33 min

happy healthy training, Johan

Comment #35 - Posted by: Johan Nederhof at May 6, 2006 4:28 AM

14:51. Subbed thrusters for wall-ball.

Comment #36 - Posted by: Nemiah at May 6, 2006 4:32 AM

Squat Cleans today.
3x95/2x115/2x115/2x115/125/135/135/145/145(missed the catch and knocked up my arms pretty bad)
I got my rings in yesterday so I did some ring dips today. All of a sudden the 3:1 sub seems appropriate. Very appropriate.
I did my first pistol today too. Left leg only. I think my first go with Mary is nearing.

Comment #37 - Posted by: Travis_r at May 6, 2006 4:34 AM

Thanks for your pity Carl (#31) ;)

Used a triceps pull rope and did pullups with that. The WOD took me the greater part of 1h30 :( But 1. I did everyone of the reps and 2. my shoulder didn't hurt.

BW: 107kg

Crossfit in Vienna/Austria

Comment #38 - Posted by: juro at May 6, 2006 4:48 AM

re: #25

Christina, I haven't been pregnant for 14 years (my son just turned 14 on Monday), but I remember that my obstetricians told me to continue doing what I was doing fitness and sports wisebefore getting pregnant as long as I listened very carefully to my body and understood changing center of gravity and changes in my ligaments as pregnancy progressed, and eliminated intense ab work. I continued to play competitive tennis well into my pregnancy and was winning tournaments well into my 6th and 7th months. The last day I played before Kyle was born was about 3 or 4 days past my due date. My back was killing me when I came off the court and I decided that would be my last foray onto the tennis court until after the baby was born. I went into labor that night .

Comment #39 - Posted by: Sharon Smith-Mauney at May 6, 2006 5:15 AM

subbed tuck jumps for DU
An all new kind of pain. Good one coach.
Thank to fireman rick and acfd713 for a great CF cool aide breakfast.

Comment #40 - Posted by: fire capt dan at May 6, 2006 5:29 AM


My wife gave birth to our daughter eight months ago. During her pregancy last year she was told by her obstetritian that she could continue exercising but not to lift anything over 25 lbs. Now that being said, Annie is in far better shape than my wife from both a strength and endurance standpoint. My wife was basically doing a little bit of jogging and pilates workouts. Of course my wife will tell you that taking care of a very active 3 1/2 year son makes up the difference :-).

Comment #41 - Posted by: Andy W. at May 6, 2006 5:31 AM

cfwu x 2, minus pull-ups, then

as rx'ed, except subbed thrusters for wall ball
5 meter rope climbs

34 minutes

Comment #42 - Posted by: bcf at May 6, 2006 5:34 AM

Also, regarding the subs for rope climbs (Carl, #31):

Today was my first day with an actual rope to climb, and I'd have to say it's harder than the recommended sub. Yes, 225 towel pull-ups is a lot, but so is climbing a total of 225 feet of rope. Yes, you can use your feet, but that's more than outweighed by the facts that when you're climbing, you're at times supporting almost all your weight on alternate arms AND you can't exactly rest anywhere in the middle AND you have to climb down. Or control-fall, in my case.

Comment #43 - Posted by: bcf at May 6, 2006 5:42 AM

Approx 34:00

sub tuck jumps for DU

Comment #44 - Posted by: fireman_rick at May 6, 2006 5:47 AM

WOD @ ~270#'s

subbed 45 jumping rope pullups, alternating hands at each rest break, each round


I climbed the rope once and realized it had endured 30 years of swinging middle schoolers.

Its not the height or the falling that worries me-just the sudden stop at the bottom!

Comment #45 - Posted by: Kegger at May 6, 2006 5:56 AM


dbl unders, wall ball, and towel pull ups for 5 rnds.

afterwards bench press 275 lb x8,x6,x6,x5,x5

KB snatches w/2pood bell, 3x10 w/each hand

Comment #46 - Posted by: JeffT at May 6, 2006 7:06 AM

Kelly Moore
Sorry to hear about your father. I lost my mother three years ago. My heart goes out to you.

Comment #47 - Posted by: Dave at May 6, 2006 7:07 AM

BW 132

As Rx'd subbed 45lbs thrusters and towel pull-ups.

Wow did this hurt. The towel pull-ups tore me apart. Last few in each round were jumping pull-ups, with negative resistance.

Comment #48 - Posted by: Carl at May 6, 2006 7:16 AM

Ian Carver, reebs, and piedrafrio

Thanks for the input. "p" I especially like the 225 x 25 line. You are absolutely right. Off to do the WOD. Thanks for setting me straight. Be safe.

Comment #49 - Posted by: Brian M. at May 6, 2006 7:45 AM

30 Tuck jumps
30 Thrusters, 12lbs each hand
15 Towel Pullups

x5 rounds: 27 min

Not even close to strong enough for 45 Towel pullups per round

bwt 200lbs

Comment #50 - Posted by: Brett_nyc at May 6, 2006 7:57 AM

Re: towel pull-ups are harder than rope climb.

Using the legs when climbing the rope is an example of scaling back the load. Suck it up. Surely you can out perform a pregnant girl.

No? Me neither.

Comment #51 - Posted by: carl at May 6, 2006 7:58 AM

Wussed out after 3 rounds. Rope climbs were the first since the ole "Nasty Nick" five years ago. Technique came around, but was feeling the tennis elbow. A good confidence builder. Now we have a rope in the stairwell of the palace to practice on.

BW 220

Thanks Coach!


Comment #52 - Posted by: tenacious "D" at May 6, 2006 8:19 AM

This certainly took me out of my comfort zone. Could not wait for the WOD to end.
19:44 of misery
Subbed DU with tuck jumps
Subbed WB with 45# oly bar thrusters
Subbed RC with 15 towel PU per round
Partition thrusters in 10/10/10 rep intervals after 1st round.
Towel PU became jump PU after 2nd round and had to partion 10/5. Forearms are shot.

Comment #53 - Posted by: TJ at May 6, 2006 8:32 AM

3 rounds at 30:09

3 x 60 single-unders
3 x 30 WB shots
3 x 3 15' rope climbs (Narrow rope 1 1/4" Hemp)

Hands & shoulders gassed.

The 9 trips up the rope was hardest during the 1st round, got "easier" as we got our technique down. Burned a bunch of time and a bunch of grip strength early-on getting it right.

Comment #54 - Posted by: sgt feather at May 6, 2006 8:35 AM

Did four rounds of
30 Box Jumps (had to use a high flat bench)
30 Thrusters 20lbs each hand
15 Towel Pull ups
Couldn't do any of the above w/out breaking the sets. ;(

Then did Thai drills for about 30 minutes.

Comment #55 - Posted by: Neil at May 6, 2006 8:38 AM

A very hard WOD I'd give it about 8.5 on a scale of 10

5 rounds for time of
90 rope jumps - too uncoordinated to do doubles
30 reps 45 lb DB thrusters - 90 lbs total - I know I screwed up should have been 40 lbs total I scaled up and accidentally doubled the wt by using DBs.
45 towel pullups

The subsitutions killed me.
50:22 time for 5 rounds.
BWT = 185


Comment #56 - Posted by: Dave Phelps at May 6, 2006 8:39 AM

Oh, and congrats to Annie on the baby. I guess I am to assume she's officially "off the market" . That leaves Nicole and Eva for my dreams. ;)

On a related note, I've found that it is indeed immasculating to see a pregnant chick effortlessly execute a proper rope climb...while I struggle. :(

Good for you, Annie!

Love Ya,



Comment #57 - Posted by: tenacious "D" at May 6, 2006 8:50 AM

One Dennis, not two! Doh!

Comment #58 - Posted by: tenacious "D" at May 6, 2006 8:51 AM


Had to make several substitutions for each of the 5 rounds:

30 tuck jumps, knees into chest each rep
30 8 1/2' 20# D-ball wallball (still can't find the Dynamax), each rep but to ankles depth
7 7' no feet (both up and down the rope) climbs starting from sitting position on the floor each ascent

Tuck jumps killed my time. I can't jump vertically, horizonitally or even a few scant inches over a rope with any indication of having athletic ability. So (if work doesn't interfere) I'll be attending a jump clinic held at the Monkey Bar Gym in Madison WI June 3rd. I really need the help!

Comment #59 - Posted by: kelly moore at May 6, 2006 8:53 AM

5rds of:
Dbl unders x 30(pb 16 in a row)
Wall ball 20lb x 30(butt to ankles)
Towel pull-ups x 45(these killed me, grip was shot from doing yesterdays wod late)
Great workout!!

Comment #60 - Posted by: chris l at May 6, 2006 9:16 AM

sub'd 15 pull ups for rope climb, no towels around at Bally's in St Louis, funny thing, room full of hungover, out of shape, meatheads and the walking dead on a saturday am and i am doing double unders in the middle of the weight room shaking the weights on the racks, like a little death jingle...if it was 6 rounds i'd be dead
long live those who keep it real, and those who don't, i'll push the door into your ass on the way out!

Comment #61 - Posted by: opt at May 6, 2006 9:25 AM


subbed thrusters for wall ball
subbed pullups for rope climb

Comment #62 - Posted by: paulw at May 6, 2006 9:35 AM

49:19 w/ following subs: 1st 3 rnds, 45 towl pu's for rope climbs. i was a shade under 35 min. by this point and running late so rnds 4 & 5 I further subbed 100 singles for the du's and 45 regular kipping pu's for the towl pu's. This WOD was a long crusher a la the Filthy Fifty. Yesterday's WOD (I couldn't post due to pesky work problems): 40, 45, 45, 45, 50 (wts in db's). I clearly went too heavy too quickly and had to hang around w/ the 45's.
Let me also add my voice to those who I'm sure have expressed their condolences to Kelly Moore on the passing of her father.

Comment #63 - Posted by: john wopat at May 6, 2006 9:36 AM

this wod was insane, but i finished my hands are fried had to sub for rope climb
5 rounds
30 double unders
30 wall ball 20lbs
45 ring pu's (1st set) then 45x4 jumping neg pull-ups (more like jumping dropping pu's) all broken into sets of 5 reps

bwt 235 time 1:22:55 i was just glad to finish this before the next wod was posted

i think i would rather go home and weave my own rope than do the 5 sets of 45 pu's again but unfortunately i can't feel my hands so it will have to wait. just kidding i love these workouts especially when someone asks what are you doing and you tell them 30,30,45 and oh yeah 5 rounds of that as fast as i can.
rule #45 don't walk thru the machine section of the gym cuz those are the people with the most time to talk

Comment #64 - Posted by: brian t at May 6, 2006 9:36 AM

I'm having a problem. I need to add to my deadhang pull-ups fast. I have about 6 months before I leave for bootcamp and then I'm off to BUD/S. Everything is going well, except pull-ups. I can't seem to get past about 15 deadhangs. I need to get to 25 in the next 6 months. Should I start doing more weighted deadhangs? Any suggestings coach?

Comment #65 - Posted by: Mike Singer at May 6, 2006 10:03 AM

umm... might skip this one, i'd have to do too many modification... AND ran 22k this morning. My muscles are sorta burnt.. just a tad :o)

Comment #66 - Posted by: nina at May 6, 2006 10:53 AM

5 rounds of:
30 double unders (subbed tuck jumps--those are tough)
30 wall ball shots (subbed 15# ball thrown straight up)
3 rope climb (using approx. 12-13ft rope)

Time: 19:30

Man, I really lucked out. I was driving by a middle school near my house and noticed they had a small obstacle/confidence course set up, with whaddya know, a rope climb as part of the course. The rope was probably only 12-13 feet high, but definitely worked for this WOD! I haven't done rope climbs since Boy Scouts years ago. These WODs are really forcing me to be creative, which is great for breaking up the monotony.

Comment #67 - Posted by: John Spear at May 6, 2006 11:12 AM


15 lb med ball
15 towel pull ups

Comment #68 - Posted by: Mike R at May 6, 2006 11:13 AM

39:29 (wow)
First 3 rounds DU last 2 100 SU
45 towel pull up with 30# assist shoulder a little sore from the 10 rounder the other day

Comment #69 - Posted by: Dbanks at May 6, 2006 11:24 AM

pressed for time today only did 3 rounds all else as Rxed (rope climbs without feet)


Those people who kept the sub 5min/rnd pace are animals!

Comment #70 - Posted by: J Jones at May 6, 2006 11:42 AM

forgot to mention this was my second Workout.

First one about 4 hrs earlier:

1/4 mile sandbag run followed by 1.5 hrs of fighting drills plus sparring.

Comment #71 - Posted by: J Jones at May 6, 2006 11:43 AM

5 rounds in about 25 mins (forgot to set watch)

100 single unders
30 wallballs 24#
15 L-sit partial pullups (elbow still bad)

Comment #72 - Posted by: Brendan Smith at May 6, 2006 11:55 AM

Ben: 17:40 (subbed towel pull-ups, forgot that it was three sets of those so only did 15 per round)

Comment #73 - Posted by: USMC Denver at May 6, 2006 12:08 PM

When you do the towel pullups, and alternate one hand high and one low, do you actually slide the towel on the pullup bar, while hanging?

Still a little confused about this one..


Comment #74 - Posted by: Beau B. at May 6, 2006 12:31 PM


I have been a cop for 12 years. 3 1/2 years in SWAT. The weighted pullups provide a benefit in possibly getting the fight over quicker through strength dominance.
The problem is that on the street we always start at a disadvantage. The bad guys have no rules to follow and can do whatever they want. We have to attempt to take them into custody without hurting them. If we could just sucker punch them, hit them in the head with an expandable baton, or choke them out, we wouldn't have to worry as much about endurance.
In the real world we sometimes have to try several things before we can get them restrained. Oftentimes, this means having the suspect slip out of our grasp and then pulling him back over and over. They usually have friends and they will often interfere. This means disengaging, pushing the friend away and reengaging over and over.
Strength combined with endurance is very important.

Comment #75 - Posted by: Mark Knight at May 6, 2006 12:34 PM

What's the best way to set up a towell pull-up?

Comment #76 - Posted by: newbie question at May 6, 2006 12:37 PM

30 du's 25# ball, 5 reps on an 11 foot rope.
rd1 4:42
rd2 7:30
rd3 7:10
rd4 7;30
rd5 6:32
total 33:24

Comment #77 - Posted by: Jim D. at May 6, 2006 12:37 PM

sub'd jumping towel pull-ups for rope climb
Come to the conclusion that I need a REAL jumprope!
Great workout- had to split the wallballs 20-10

Comment #78 - Posted by: Jeff Dale at May 6, 2006 12:43 PM

This one is for my buddy, Squiggy...

Subbed 15 ACTUAL PULL UP PER ASCENT (OPT)for the rope climb, tried the rope once and it wasn't happening. Final time a depressing 39:09 but that was with 200+ chins. Ow ow ow.

Fat meatheads are people, too!!

Comment #79 - Posted by: gaucoin at May 6, 2006 12:45 PM

No rope, so 45 towel pullups per round...otherwise as designated.

Towel pullups, like HSPUs, kick my ass.

Mike (#65)...there are more threads on this subject than you can count back in the Message Board. Use the search function.

Comment #80 - Posted by: Matt G. at May 6, 2006 12:51 PM


Modified WOD:
5 round for time of
20 wallball throws
20 towel pullups
20 double unders

Didn't have it in me to do 30 of each...sad day

Comment #81 - Posted by: emily h. at May 6, 2006 12:57 PM

No rope, no wall ball, so I did:
run 400m
10 kb snatch each hand
10 L-pull-ups
20 situps
20 db thrusters w 30#
20 situps
10 L-pull ups
10 kb snatch each hand
run 400m


Comment #82 - Posted by: Andrew L at May 6, 2006 12:57 PM

The day after my 54th birthday. Very modified WOD. 150 SU's , 30 wall balls, and 15 pullups per round X 5.

Comment #83 - Posted by: PeterN at May 6, 2006 12:58 PM

Had some problems finding equipment...
Did 5 rounds of: 30 high knee jumps, 30 push press, 30 close grip pullups in 34:20

Comment #84 - Posted by: Brew at May 6, 2006 1:10 PM

51 y/o, 150 lbs.
This one ate my lunch and then stole my money!
5x 30 Tuck Jumps, 20 Wall Shots, 15 Knee to Elbows
I tried the towel pull ups and there was NO WAY I was going to get 45 a round, or 30 or 15. Seemed like the knee to elbow was a good substitution.
My sundial stopped timimg at 40:00.

Comment #85 - Posted by: charles at May 6, 2006 1:11 PM

Painstorm XIII "Unlucky For Some" @ Brand-X

3 rounds for time:
200m Beck's burpees
bodyweight deadlift x 15
pull ups x 15
200m Beck's burpees
kettlebell swings x 15
handstand push ups x 15

55:04 as Rx'd

*note: Beck's Burpee is a burpee with a broad jump at the end instead of the standard hopping fare most of us succumb to.

deadlifts were @ 185 which is ~15 past my bodyweight but it was a good enough rough estimate so no complaints.

pull-ups unbroken
KB swings unbroken @ 1.5 pood
handstand push-ups unbroken until round 3 (10/5)


Comment #86 - Posted by: SD Mike at May 6, 2006 1:16 PM

Had to sub climbing the pole here at the firehouse (causes some pain around the ankles after a while).


Comment #87 - Posted by: TonyR at May 6, 2006 1:30 PM

Holy Moly! 33:47 w/24lb heavy ball and 45 towel PUs sub each round. Shot forearms!

Comment #88 - Posted by: MikeT at May 6, 2006 1:35 PM

Took me about an hour doing tuck jumps, 10lb ball, and towel pull ups. My fingers were toast by round 5. Time includes several interuptions from my (3) kids. After watching my rather pathetic initial attempts at tuck jumps, my daughter (7) promptly deomonstrated the correct form. Still can't bring my knees up as high as her, but I did get better.

Annie, you rock! My hats' off to everyone who has been filmed for the WOD demo. It's a great help to see someone doing the WOD from start to finish instead of looking up each exercise.


Comment #89 - Posted by: Chris at May 6, 2006 2:02 PM


WOD 5 rounds 42:49
25lb med ball
15 towel pu
15 DU+30 singles

I'm actually pretty good at jump rope, but I'm not able to keep the doubles going. So, I did about half then sub'ed hard singles.

C2 rower 250mx2

Good luck in the Derby,


Comment #90 - Posted by: Kevin Rogers at May 6, 2006 2:12 PM

CFWUx2 less pull-ups & dips

Three rounds for time of:
30 Box-Jumps, 18" Box
15 Dumbbell thrusters, 15 pound dumbbells
15 Pull-ups

Total time = 19:05

Notes: Jungle-Gym version in backyard. Just had no gas today. I'd like another crack at this one when I'm not so run down.

Comment #91 - Posted by: Nicholas in SA at May 6, 2006 2:14 PM

Anybody have an answer for Mike (comment #65)? I'm interested too.

Comment #92 - Posted by: Wally at May 6, 2006 2:32 PM

wo x 3 rounds:
row 500m
glute ham ext with 20# wall ball x 20
thrusters 35# x 15
glute ham sit ups x 20
ring dips x 20

Comment #93 - Posted by: Parksurg at May 6, 2006 2:40 PM


5 rounds:
30 (mostly broken double unders) (I can crank out sets of 10, no more.)
30 ball into air and wall
15-towel pull ups (45 was not happening)


Comment #94 - Posted by: DanMiller at May 6, 2006 2:54 PM

60 single unders
30 20# wallball shots
45 towel pull-ups asst (green band)
5 rounds, time: 31:40, bw:350#

Comment #95 - Posted by: Dan C at May 6, 2006 2:55 PM

Time constraints limited me to 4 rounds in 31:50.

First day back from a week off. Used "tricep rope" for first two rounds of pullups. The fine folks at SPRI were kind enough to make the rope of polypropelene which is apparently coated in laquer. Subbed 30 pullups in last two rounds.

Comment #96 - Posted by: John Seiler at May 6, 2006 3:03 PM

As RXed.

Total time: 26:37

R1: 0:21, 1:18, 2:27;total: 4:06
R2: 1:12, 2:07, 2:27;total: 5:46
R3: 1:13, 2:07, 2:41;total: 6:01
R4: 1:19, 1:55, 2:24;total: 5:38
R5: 1:09, 1:57, 2:02;total: 5:08

Rounds broken as follows:
R1: 30, 20-10
R2: 10-10-10, 5-10-10-5
R3: 11-12-7, 10-10-10
R4: 16-5-8-1, 10-10-10
R5: 17-12-1, 8-10-12

Fun workout.

Think i might have been able to push a bit harder than i did. Had more gas than i thought i would at the end.

All rope climbs done using legs.

Coordination on DUs getting better.

Comment #97 - Posted by: john v. at May 6, 2006 3:07 PM

Five rounds:

30 tuck jumps
20 20 lbs dumbbell thrusters
45 towel pull-ups.

i didn't keep track of time, just kept working as steadily as i can. 225 pull-ups! you try hard, you progress. i wish everything in life was as satisfying unambiguous as crossfit.

Comment #98 - Posted by: dammit at May 6, 2006 3:11 PM

Mike & Wally:

I'm in the delayed entry program for the Navy and the SEAL challenge, so I understand your concern. A method I have learned for increasing pullups is by first zeroing in on your goal, let's say, for Mike's sake, it's about 30. Now, you take the maximum amount of pullups you can do, in your case, 15, and take it down a little bit so youll do 3 sets of , say, 10, to add up to 30. If you work on this maybe 3 times a week, each workout decrease the time you spend resting between sets until you do all 30 pullups in a row.

Comment #99 - Posted by: Joe at May 6, 2006 3:12 PM

err satisfyingly

Comment #100 - Posted by: dammit at May 6, 2006 3:14 PM

5*60 single unders and 30 wall ball in just under 9 minutes. Didn't have a rope to climb, so after the above I went to the climbing wall for about a half hour.

While on the climbing wall, I wondered if anyone had tried pullups with a climbing harness and rubber bands instead of standing on the rubber bands? It seems like this would work MUCH better, since you'd still be able to kip properly (I would think). You could also do HSPUs with an over-the-shoulder harness and an auto-belay. Maybe an improvement to the crossfit gym format? (I don't really know, being that I have to do this stuff right next to the aerobic room, between the body builders and the line dancing class).

Comment #101 - Posted by: JohnM at May 6, 2006 3:14 PM

Mike, # 65
I suspect doing Xfit will get you there. I started out at 12 and can now do about 18. I would also do a sub max or 2(12?) every day. Kind of a GTG. Weighted pullups won't hurt, but I would not suggest going heavy (muscle endeurance vs. muscle strength.) BUD/S requires only 6 for the initial PST and I think 12 at the end so I would suggest being able to do 12 after a hard run/swim or at the end of an intense WOD. In other words condition yourself to perform under adverse conditions. And SWIM a lot.

Comment #102 - Posted by: Robert Taylor at May 6, 2006 3:15 PM

Caught up with ystd WOD, posted late on 5/5 comments.


Comment #103 - Posted by: Bingo at May 6, 2006 3:27 PM

Hi all,
Workout Most weight in kilos
Lisa {ride; PCJ 35x4, 45x3, 55x2, 60x1x11 (1:00 interval)}.
Jon {ride 2 miles (Airdyne; 5:15); CJ 50x4, 65x3, 80x3, 90x2, 100x1x11 (1:00 interval); and DB curl and press (35#'s)x20}.
Bdw. 81.8 kilos.

Comment #104 - Posted by: Jonathan Jensen at May 6, 2006 3:43 PM

For i = 1 to 5
100 single unders
30 wall ball shots
15 pullups
next i


"I am determined to finally do something that inspires me
even if the results of this pursuit forces [sic] me to realize my physiological limits."
-"Frozen Man", Henry Rollins

Comment #105 - Posted by: jfett at May 6, 2006 3:56 PM

I'm a day behind, I might try to do a two-fer tomorrow.
Yesterdays WOD 40#-60# in 5# increments. Shakin like an earthquake for that last set.

Comment #106 - Posted by: Scot G at May 6, 2006 4:17 PM

Nothing to climb or pull-up on today. And even though the stimulus is different I modified as follows:

5 rounds for time of:

30 Wall Ball (20lb)
30 Double Unders
15 Inverted Burpees (deck squat, forward roll, kick to handstand)

Time: 00:31:14

Comment #107 - Posted by: Pierre Auge at May 6, 2006 4:28 PM

Gym was closed, so me Julian and vicka went to the track.

Group w/o for time:

3 rounds:
200m run
KB swings until current runner finishes
200m run
push-ups unti current runner finishes
rest until current runner finishes

12:36.6. Killer wod.

Comment #108 - Posted by: brendan melville at May 6, 2006 4:31 PM

cfwu x 2 -pu
wod as rx'd @ 20:30

Comment #109 - Posted by: von-paul at May 6, 2006 4:31 PM

subbed 30 box jumps for double-unders
subbed 45 jumping pull-ups for rope climb

Otherwise...(pun) as rx'd


Comment #110 - Posted by: Brian Abrams at May 6, 2006 4:51 PM

2 rounds, 30 tuck jumps and 30 thrusters, 5 lb dumbbells
maybe needing more recovery time or something :(

Comment #111 - Posted by: treelizard at May 6, 2006 5:13 PM

5 rounds
subbed 4x single unders for 2 of the double under rounds
16 lbs wall ball
21 pull ups per round

1 hour 6 min. during which I finally figured out Miss Annie's frog kick kipping pullup

Comment #112 - Posted by: Dan MacD at May 6, 2006 5:34 PM

CFWU x3(-pull-ups)

A slow and gingerly :33::17

Usual subs, 30ea 20lb DBL Thrusters for Wall Ball shots & 45 Towel Pull-ups for Rope climb. Took me all the to rd 3 before I remembered the secret to Double Unders. Which isn't very good on the knee. This one sucked, but I believe I could of done it quicker.

For those w/Q's about towel pull-ups. Just throw the towel over he pull-up bar, and both ends like you would a rope and pull. Alternate accordingly(L-R-L-R-etc...) on top. If the towel is too thick, grab one end in one hand and the other in the other hand. Then pull. Slide the towel down side to side after each rep to get the opposite hand higher.

Get some, Go again!

Comment #113 - Posted by: DJ at May 6, 2006 5:47 PM

can someone give me some help on the double unders is it just jumping rope regular or is there some special technique i can't tell from the video

Comment #114 - Posted by: cjkeeran at May 6, 2006 6:15 PM

60 single unders
30 45# bar thrusters
15 towels ( my grip was not good, it was not pretty)
warm down:
30min eliptical 145bpm.avg.

Comment #115 - Posted by: Rick at May 6, 2006 6:15 PM


24" box jumps for dus
towel pulls for ropeclimbs


Comment #116 - Posted by: SteveMD at May 6, 2006 6:31 PM

cj (#114)...a double-under (DU) is when the rope passes under your feet twice per jump. You need to move the rope fast and jump higher.

Comment #117 - Posted by: Matt G. at May 6, 2006 6:32 PM

43:54, subbed "something" resembling a tuck jump for double unders and 15 pull-ups using tricep rope pull down apparatus for the rope climb.
Age: 50/BWT: 240#

Comment #118 - Posted by: stan k at May 6, 2006 6:42 PM

bw: 183

sub'd 45 towel pull-ups for rope climb; 28:10

Comment #119 - Posted by: Rick510 at May 6, 2006 6:42 PM

I did the 10 Pullups and 10 ring dips (30 regular dips in my case) times 10 sets WOD...19:16.

Comment #120 - Posted by: tedw at May 6, 2006 7:27 PM

Subbed 20lb thrusters for wall ball and 45 towel pull ups for rope climbs.
This was pretty nasty.

Comment #121 - Posted by: bradw at May 6, 2006 7:32 PM

5 rounds of:
30 double unders, unbroken.
30 20 lb wall ball shots, unbroken.
45 towel pull-ups, broken.

Comment #122 - Posted by: Mel Jenkins at May 6, 2006 7:34 PM


BW: 215
43 yrs.

30 DU, broken way too much
30 20lb. wall balls, unbroken 1st 3 rounds, 20/10 next two
3 rope climbs as prescribed.

I gotta get the form down on the double-unders. However, when I started CF 13 weeks ago, I could'nt do a rope climb if my life depended upon it. I'm pumped!

Comment #123 - Posted by: RonHarris at May 6, 2006 7:56 PM

Ok think this might be the longest time of the day,
sub 45 towel pullups for rope climbs (after first round these were band assisted)
can't straighten my fingers right now, the pullups killed me

Comment #124 - Posted by: a noble at May 6, 2006 8:00 PM

wussed it and subbed 15 chins for rope climb each round

Comment #125 - Posted by: CodyC at May 6, 2006 8:16 PM

33:00 subbed 15 dead-hang pull-ups for rope climb. Ouch.

Comment #126 - Posted by: Delaney at May 6, 2006 8:22 PM

Subbed washing ~50 cars in a wrestling fund raiser for WOD. Wax on, wax off, my #!@

Comment #127 - Posted by: Donald E at May 6, 2006 8:28 PM

It would be more accurate to call my effort "inspired by crossfit" than call it my second WoD:

3 circuits of
15 tuck jumps
10 12kg dumbbell thrusters
10 towel pullups (jump up/negative)

16 minutes

I swear I can already jump higher after a month of fiddling around with crossfit basics like air squats and thrusters.

Thank you.

Comment #128 - Posted by: Maurkov at May 6, 2006 8:47 PM

Although I couldnt do it rx'd this was still a KILLER workout. Did my first double unders, and got up to like 9 consecutive, then got in a nice (double, single single double) for the 30. And for those of you not doing double unders, you need to because it takes it out of you like nothing else!!

5 rounds for time of:
30 double unders
30 40lb barbell thrusters
30 towel pull ups (killer)

32 Minutes

~The Titan

Comment #129 - Posted by: The Titan at May 6, 2006 8:56 PM

Each of 5 rope jumping sets I subsitituted 2-1 after I couldn't do any more doubles - ended up averaging 50 reg and 10 doubles per set

20LB Wall Ball shots unbroken for all 5 sets

45 jumping towel pull ups as sub for all 5 sets

Looking forward to the dead lifts tomorrow!

Comment #130 - Posted by: Boise Mike Mc at May 6, 2006 9:01 PM

forgot to post time - 27:15

Comment #131 - Posted by: Boise Mike Mc at May 6, 2006 9:06 PM


30 DUs
30 x 15# DBs Thrusters
15 Hanging PUs instead of Rope Climb

Butt-kicking workout! Would love to find a rope somewhere to try and climb. Great variety. Keep 'em coming.

Comment #132 - Posted by: Daws at May 6, 2006 9:29 PM

Late post

Tommy 26:13
Dave 31:02
Billy 21:59


Comment #133 - Posted by: billy at May 6, 2006 9:33 PM

CFWU x 3

tuck jumps subbed for double unders
10 pound medicine ball throws
8 foot rope climbs in pike position from the floor

19 minutes

still kicked my butt.

Comment #134 - Posted by: boxdrop at May 6, 2006 9:35 PM


Subbed double-unders for tuck-jumps(mainly because I just couldn't do more than 1 double under consecutively),wall-ball for thrusters, and rope climb for pretty much multiple sets of as many towel pullups possible before my fingers could not grip any longer. These substitutions are more like punishments for not having the right equipment, which is making me consider an investment. My time is really bad but I know I will get better over time. I also did the warm-up beforehand followed by swimming after everythign else.

Comment #135 - Posted by: Joe at May 6, 2006 9:36 PM

Did first 3 rounds in 24:55. Had to stop to go to my son's baseball game. Came home and did 3 more rounds in 16:02. I had to sub box jumps on a 19" bench for double unders on the last 3 sets because my jumprope broke. It had also rained and I couldn't use my rope that is tied to a tree outside because it was wet. Subbed towel pullups (only did one set of 15 per round). I also had to sub 45# thrusters for wall ball because I did not have a 20# ball. All in all a very tough workout!--
#23 piedrafrio(?)-That is a lot of time on a tactical team. Very impressive and very good advice.

Comment #136 - Posted by: reebs at May 6, 2006 10:07 PM

My very first WOD...

I'm seriously out of shape and didn't want to overdo it, so I modified it heavily and erred on the low side of reps, etc.

3 rounds for time:
15 tuck jumps
15 thrusters (broomstick -- my first thrusters)
15 push-ups (no pull-up bar yet, I know this isn't the best sub, but at least it's upper-body)

11 minutes even. Lungs hurt, arms jelly, but legs not feeling as fatigued; could have done 20 per round of tuck jumps and thrusters. Still, comparison to others on this board is just silly!

Hopefully in a few months (or more) I'll be looking back at this post thinking how far I've come.

Comment #137 - Posted by: Brooke at May 6, 2006 10:15 PM


subbed 45 towel PU's first round and 30 towel PU's the other four rounds.

Comment #138 - Posted by: ChadC at May 6, 2006 10:50 PM

5 rounds in 40:46....
30 double-unders
30 thrusters w. two-5# dbs
45 rope pulldowns w. 2-1/2 plates

The double-unders take me forever; I just can't get the hang of it. I do two singles, one double, step on the rope, repeat x 30!

Comment #139 - Posted by: Michelle at May 6, 2006 10:50 PM

team tikrit (campbell forward):
mfbunch: started subbing towel pullups, 1 per foot, then gym towel tore in two, leaving me on the floor with two pieces of cheap towel and one big lesson learned, remainder subbed 15 pull-ups (in the interest of time), 30xdouble-unders with single in between (about 60-75 jumps total per round), wall-ball shots as prescribed
time: 23:45

Comment #140 - Posted by: mfbunch at May 6, 2006 11:05 PM


Subs - tuck jumps
Wall Ball - basket ball inflated with 19lbs of water, bounced against a tree.(new accuracy challenge)
Towel Pu's - could only get 25 in rds 4 and 5 - jumped for the rest.

All those who subbed 45 towel pu's for 5 rounds - hats freakin off!
I will be adding a set of these to my warm-up and also ordering a rope. Now if only my rings would arrive...

Comment #141 - Posted by: Norm Rager at May 6, 2006 11:31 PM

Conducted in a circuit with Steve and Lucy 20:24
Nice rope burns on ankles from rope climb.
Great workout.

Comment #142 - Posted by: Mick S at May 7, 2006 12:01 AM

8kg Wall Ball
Sub 45 Towell Pull Ups for Rope Climb which killed me!

Comment #143 - Posted by: Adc (XfitSydney) at May 7, 2006 12:11 AM

5 rounds
30 x Ring Leg raises(injured foot)
30 x 11kg Wall Ball
9 x 8ft Rope Climb,Supine on Floor to Upright

keep legs from supporting upper body during ascent and descent.

Comment #144 - Posted by: peter h at May 7, 2006 2:03 AM

box jumps, 40# db thrusters, pull-ups

Comment #145 - Posted by: Junior at May 7, 2006 5:05 AM

5 rounds:

90 single unders
30 20# DB thrusters
30 90# close grip pulldowns


Comment #146 - Posted by: zman at May 7, 2006 7:09 AM

subbed 30 box jumps for double-unders
used 2kg wall ball


Comment #147 - Posted by: Ray P at May 7, 2006 7:19 AM

Carl #31

I accept your pity :)

bwt: 205 lbs
5 rounds of the following:
30 jump tucks
30 wall ball shots - 22lb ball
45 towel pullups

Comment #148 - Posted by: Andy W. at May 7, 2006 7:32 AM

29:30 for 5 rounds of 30 double unders, 30 thrusters with 2x15# dbs, 15 hspus. Could not bear the thought of trying this one in my weekend gym, so I used the gym in my building that does not have a pullup bar (!). Still a good hard workout.

Comment #149 - Posted by: Norma at May 7, 2006 8:22 AM


All Subs
five rounds of
30 tuck jumps
30 45# thrusters
45 pull-ups(mixed grips)

Comment #150 - Posted by: galevine at May 7, 2006 8:23 AM

25:31 for 3 rounds. subbed 45 pull-ups for 3 rope climb, did majority of du's as singles, couldn't get them today, must have done 60/round including misses.

Comment #151 - Posted by: dan colson at May 7, 2006 9:27 AM


Sub'd 30 Box Jumps for Double Unders.
Rope Climbs on first 3 rounds, then Sub'd 45 Jumping Pullups for last 2 rounds.

Felt crushed by this one!

Comment #152 - Posted by: TroyD at May 7, 2006 10:39 AM


5 rounds of:
Approximately 10 du's mixed with about 40 singles (my first time doing them, they sound easier than they are)
20 thrusters with 25 pound dumbells
30 pullups in sets of 10

Crossfit looks easy but it is so damn hard! I love it!

Comment #153 - Posted by: Ian Mains at May 7, 2006 11:47 AM

58:00 First time ever on rope. Sucked! 1st time w/ 20# ball. Sucked!

Comment #154 - Posted by: trooper at May 7, 2006 12:42 PM

Age 46
WT 170
5 rounds
100 rope jumps
30 DB thrusters (pair of 15#s)
20 Towel Pullups (1st rd) then 15 next 4 rds.
Broken sets after 2nd rd.
Db thrusters 15/15
Towel Pullups 10/5
Time 43:00

Comment #155 - Posted by: Hampton at May 7, 2006 1:34 PM


5 rounds of:
30 double unders - all sets very broken
30 wall ball shots w/ 20 lb ball - broken 15-15
30 rope pullups (with tricep rope on pullup bar) - broken into sets of 5 by the last 3 rounds, many of them were jumping with negatives

Got up early this am - 15 mile easy ride, then about 3 hours of yardwork. not a bad day, all in all.

Comment #156 - Posted by: kevin g at May 7, 2006 2:01 PM

Didn't have the elbows or time for this, so: Thruster Hell
45/55/65/75/80/85/90/95 x5
On the minute through the 75s; 1 min rest for 80-90; 2 mins before 95
45x20/55x15/65x10/75x5/85x5 with 1 min rest

Comment #157 - Posted by: Lynne Pitts at May 7, 2006 2:05 PM


Substitutions as follows: 45# bar thrusters for wall ball, 8 towel pull-ups per ascent for first two rounds until towel broke, then used rings one higher than other for last three rounds, hands facing together.

Comment #158 - Posted by: Todd K at May 7, 2006 3:46 PM


60 "single unders", rope ascents were lame and not quite 15 feet high.

Comment #159 - Posted by: Scott T at May 7, 2006 5:01 PM

5 rounds:

60 single jump ropes
30 dumbell thrusters 15 lbs. (broken sets)
15 towel pull-ups (broken sets)

28:07 (I'm so weak!!!)

**dumbell thrusters killed me**

Comment #160 - Posted by: Huff at May 7, 2006 5:42 PM

CFWUx1 46:00 - 6-10-10-9-11 (no second hand)
(3 rope climbs first round, 2 remaining rounds)

Didn't have a good rope for this. Mine was too thin, couldn't squeeze between feet to rest, especially a problem on descents. My hands hurt, can't say I'll be looking forward to this one again.

Comment #161 - Posted by: Doug at May 7, 2006 7:22 PM

I rocked through the first round then flagged as the second round progressed. My grip began to fail the 6th time up the rope so I called it a day. 2 rounds, 13:04. 3 hours of sleep won't cut it.

Julie did all 5 rounds without the rope climb. she subbed 15# thrusters and did 90 singles. She took a few breaks and asked me not to time her.

Tommy (age 5)
tommy did one round of box jumps, 3# thrusters and 3 rope climbs to 10'. 9:45

Comment #162 - Posted by: Chris Jordan at May 7, 2006 7:32 PM

1 day late.

apporx. 45 min. It killed me, but I made it through despite not having Mike or Josh there to push me.

I will get Fri.'s and today's tomorrow. Then off to Austin for the week. Exams and Law Review took too much out of me. Can't wait for Alaska.

Comment #163 - Posted by: Graham S. at May 7, 2006 7:55 PM

Jen: Sub 14# Ball & 45 x 60# Assisted Towel PU 39:39
Paul: Sub 45 x Towel PU 57:50

Comment #164 - Posted by: Paulf at May 7, 2006 8:17 PM

This workout whooped my ass. I haven't touched a jump rope since wrestling many many years ago, and that sent me deep into lactate pain, and I never recovered. Didn't even do 2 full iterations, but I got smoked, which I believe is more towards the actual goal, esp as I just started and don't want to overtrain or burn out. How's that for an excuse filled, run-on sentence????

Comment #165 - Posted by: MG at May 7, 2006 8:55 PM

bw 165#

sub'd rope climbs for 45 towel pullups...this killed my time. I had no grip on the third round. Last 2 1/4 rounds of pull ups turned into jumping towel pullups.

33 min and 13 sec

Comment #166 - Posted by: bridges at May 7, 2006 9:47 PM

Kettlebell Sprint Drill at Nathan Hale HS Football Field ("Give me Crossfit or give me Death! Is there a difference?")
1 - 53# KB at the goal line
2 - 35# KBs at the 10 yard line

10 swings of the 53# KB
sprint to 10 yd line, clean 2-35# KBs, 10 presses
with KBs racked, lunge step to the 20 yd line, drop KBs sprint back to goal line.
10 swings, sprint to 20 yd line, presses, lunge to 30 yd line.
repeat until 2-35# KBs are at opposite goal line and sprint back to starting goal line.

Time: 23:21

Comment #167 - Posted by: jeftyg at May 7, 2006 10:16 PM

Wall Ball (~10-12 lbs)
1st Round - 2 trips up rope
2nd -5 Rounds - 1 trip up rope

Grip went quickly and rope technique needs work!!

Comment #168 - Posted by: Matt McC at May 8, 2006 3:14 AM

As Rx'd 23:30

Required feet when climbing ropes.

Comment #169 - Posted by: J. Spear at May 8, 2006 3:15 AM

Made up a workout for today: 4 sets of Cleans 135lbs, 15 double unders, 30 wall ball a good workout but done at a pathetic casual pace.

Comment #170 - Posted by: Franz at May 8, 2006 7:51 AM

Tough, tough, tough!!! This gave me fits!! Took about 40 mins...Towel p/u for rope climbs, love the burn, though!

Comment #171 - Posted by: hollywierd at May 8, 2006 8:25 AM

-60 regular jump-ropes (can't do doubles yet)
-as rx'd on wall ball (strong)
-could't climb rope after 1st set, went to pulls

Comment #172 - Posted by: EdC at May 8, 2006 8:51 AM

Total Time 45:00

5 Rounds:
30 Du's
30 Wall Ball's, 20# ball
15 Pull ups with hands stacked back to back on the end of a pipe.

Comment #173 - Posted by: Dan H. at May 8, 2006 10:43 AM

5 rounds w/Subs:

30 Tuck jumps (I rank these with burpees for burning the gas)
30 Thruster - 2 X 25lb DBs
15 towel Pull-ups
15 Regular pull-ups

Almost succumbed to "the weakness" and bailed after round 3 - stuck it out and managed to finish the 5.

T - 37:23

Comment #174 - Posted by: Chris in Ottawa at May 8, 2006 10:50 AM

only had time for 3 rounds and had to make do with what I had. Did 3 rounds of 30 double unders, 30 tree balls but only have a 13 pound ball so I use a 15' target. Don't have a rope so I did pull ups on rings with one ring lower than the other and close together like a rope. The pull ups were 15 per round because there was no way I was gonna be able to do 45 per round.

Total time 16:19

Comment #175 - Posted by: Kevin Scott at May 8, 2006 1:01 PM

Was planning doing this WOD yesterday (I work a day behind) and was side-tracked... by my first live rescue operation.

I am a volunteer with my local Search and Rescue chapter and, in the middle of a full day of technical rope training, we were called in to assist in the evacuation of a man who feel ~50 ft. down the face of a large rock formation in a local state park. As my incoming class of trainees had already covered the necessary skills to assist, the existing/advanced team members called us in. As bad as I felt for the individual (who will make a full recovery), the experience was incredible.

So, instead of this WOD, I spent 2 hours hiking steep, rocky terrain with ~40 lbs of gear, followed by ~2.5 hours of multiple intervals of farmer's walking (assisting the litter carry), push presses (assisting the litter over and down narrow or overly rocky terrain) and sprinting.

Does this count? :)

Comment #176 - Posted by: Nick K at May 8, 2006 2:36 PM

37 min
Substituted 90 singles for Double Unders
Substituted 45 lbs for wall ball
45-45-45-35-35 pull up for Rope

Comment #177 - Posted by: PB1 at May 8, 2006 2:59 PM

45 min
Box jumps for doubles
40 lbs for wall ball
15 pull ups
3rd WOD

Comment #178 - Posted by: PB2 at May 8, 2006 3:01 PM

bw 144#
20# db thrusters on each side instead of wallball
towel pulls instead of rope climbs

Comment #179 - Posted by: pat d at May 8, 2006 5:17 PM

25:15 subbing rope pull ups for rope climb

Comment #180 - Posted by: Grande at May 8, 2006 6:57 PM

Skipped this WOD attending brother's graduation.

Comment #181 - Posted by: Mike Scott at May 8, 2006 8:28 PM

lost 2 mins setting up a rope after first 15 rope pullups, that was going to be more painful than the doubled over rope I ended up subbing.

DU's broken, most in a row=6
sub 23# ball, A-A, broken once each set
sub 2x10'rope climbs for each 15'rope climb

wu=run one mile
cfwux3 light on pu/ring dips at 10 reps

Comment #182 - Posted by: GregEv at May 8, 2006 8:34 PM

Hello everyone!

Well disapppointed with this ran out of time (although if pull ups where a bit better would have finished) and was unable to do double unders as studio ws full so was going to do them all at once at teh end but ran out of time (although I did a few and they where the best I've ever done in terms of timing)

Five rounds for time of:
(0 rounds)30 Double-unders (left till end but couldn't do)
(4 rounds)30 Wallball shots, 20 pound ball (20kg thrusters)
(3 rounds last round did 30) 3 Rope climb ascents, 15 ft rope (45 pull ups)

Time = 30mims

London Crossfitter!

Comment #183 - Posted by: Lorenzo F at May 9, 2006 6:45 AM

Ran out of time. I was sharing every single piece of equipment in the gym. I'd get back to my 20-kg barbell and the space was being used (small gym in London). Then I didn't have space to even jump in place. It was really annoying. Finally had to get back to work.

Did three rounds of:
30 Double-under jumps
30 20-kg. Thrusters
20 pull ups (unassisted)

Time: 17.03

Comment #184 - Posted by: Christina Sklebar at May 9, 2006 7:14 AM

28:03 as rx'd.


Comment #185 - Posted by: Lowell at May 9, 2006 9:24 AM

Substituted tuck jumps for double unders; and substituted towel pull ups for 15 ft. rope ascensions. Performed in under 28 minutes.

Comment #186 - Posted by: Steve T at May 9, 2006 12:14 PM

WOD performed 060509, posted here for easy reference:
Subbed tuck jumps for double unders, single 35# KB bottoms-up thrusters for wall ball, and 10 body rows per 15' rope ascent.

Comment #187 - Posted by: Garrett Smith at May 9, 2006 12:29 PM

Had checked the WOD the day before and remembered the wrong number of sets. Only did three with 60 single unders, 30x12lb wall ball and 3x rope climb. 16:42

Comment #188 - Posted by: DaveA at May 9, 2006 3:13 PM

oops did 3 rounds instead of 5 (thank God). Following subs thruster with a one pood and tossing it ~ 6" and did 10 L-pulls per round. Time: 12:50

Comment #189 - Posted by: AJonusas at May 11, 2006 6:37 AM


I was hoping for 25. NOT.

Double unders were taking over 3 minutes each round. Ended up doing single, double, single, double, etc.

5 rounds of:
30 Double unders
30 wall ball (11# ball x max height, avg ~ 15 ft)
45 Pull-ups

Comment #190 - Posted by: kramer at May 11, 2006 1:24 PM

25 minutes or so...I screwed up the timer

30 modified double unders
30 thrusters w/ 20 lbs
30 regular pullups

Comment #191 - Posted by: eggraid101 at May 11, 2006 2:27 PM

Did this one many days late... and only 3 of the Rx'd rounds. Severe lack of mental focus today.
3 rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
15 pull-ups
TOTAL TIME=12:04 (3:24/4:24/4:15)

Comment #192 - Posted by: jdg at May 12, 2006 11:50 AM

22:00 Did 15 towel pull-ups each round. Cause I suck

Comment #193 - Posted by: WhiskeySean at May 12, 2006 12:07 PM

21:26. 10 towel pull-ups each round.

Comment #194 - Posted by: morisong at May 12, 2006 12:48 PM
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