October 6, 2006

Friday 061006

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 050907.

SWAT-th.jpg

Enlarge image

Donald Player and John Franz

Posted by lauren at October 6, 2006 6:22 PM
Comments

I'm still trying to get the hang of those double-unders... would it be better for me to double up on the regular jump rope, or do the WOD as r'xd even if it means MANY broken reps of double unders?

Comment #1 - Posted by: Frank at October 5, 2006 6:35 PM

I favor the later. Just doing twice as many singles is no where near as good a cardio work out.
Note: There is a sub for double unders on the FAQ, but it definitely isn't twice as many singles.

Comment #2 - Posted by: Doug at October 5, 2006 6:45 PM

Great workout..I love double unders!!!

Comment #3 - Posted by: Krista Colson at October 5, 2006 6:53 PM

Sounds like fun, but I'm going to be doing them with my dog's leash. I don't have a jump rope, rope or any other substitute. Rock on! :-D

Comment #4 - Posted by: Eric at October 5, 2006 6:56 PM

Donald and John.You guys are kitted out for some serious police work there.

Comment #5 - Posted by: peterh at October 5, 2006 7:29 PM

So, now we have the added pressure of trying (and failing) to keep up with a woman who gave birth a couple of months ago. Great...

We love you Annie!

Comment #6 - Posted by: ken at October 5, 2006 7:29 PM

I'm so psyched! I should finally be at the top of the food chain for a WOD: last few were humbling..

Comment #7 - Posted by: Maximus at October 5, 2006 7:33 PM

By the way as far as "doubling up" on regular jump-rope, not even close:

Reasonable subs: 2 tuck jumps per double under or 5-10 skips per double.

Comment #8 - Posted by: Maximus at October 5, 2006 7:35 PM

I'm glad I'm not where John's at there; what with where Donald's muzzle is focused.

Comment #9 - Posted by: Josh Brehm at October 5, 2006 7:39 PM

tuck-jump = jump vertically in the air and bring your knees to your chest.

Comment #10 - Posted by: Travis L @ Prosperity at October 5, 2006 7:47 PM

Sadly my tuck jumps look more like single-unders. I'll have to come up with some other sub.

Comment #11 - Posted by: treelizard at October 5, 2006 7:51 PM

Just found this on the message board and wanted to share it. Probably the funniest "ad" for CrossFit I've ever seen.

http://www.againfaster.blogspot.com/

It'll be the first one you come to.

Comment #12 - Posted by: Travis L @ Prosperity at October 5, 2006 8:05 PM

Nix that, read the whole thing.

Comment #13 - Posted by: Travis L @ Prosperity at October 5, 2006 8:08 PM

I have read posts and faqs, what is a good sub for pull ups during the warm up if I am in a field with nothing around?

Comment #14 - Posted by: Brent Howard at October 5, 2006 8:22 PM

Brent #15: Dumbbell bent-over rows? Substitute rocks or other heavy things if you don't have dumbbells... but dumbbells are cheap. (Easy for me to say, I got mine for free.) Maybe other people have better sub suggestions but that's what I'd use.

Comment #15 - Posted by: treelizard at October 5, 2006 9:20 PM

Max you'll kill this, and Josh good eye on that muzzle direction. "POSITIVE CONTROL DUDE" hehehe

15 minutes a day! Give me just this and I'll prove I can make you a new man.
Charles Atlas

Two more long days of driving before I get home after which I have to move. No WOD for me, I stop every couple of hours and do 4 intervals of tabata squats and push-ups.

Who knew this would make you get really good at tabata squats and push-ups? LOL

Comment #16 - Posted by: Pierre Auge at October 5, 2006 9:37 PM

Time: 8min 5sek

Sweden

Comment #17 - Posted by: Christopher at October 5, 2006 9:50 PM

My gym just got two model E C2 rowers! Right when I was about to switch gyms to the one near my house that had a model E rower. WAH, decisions.

Comment #18 - Posted by: treelizard at October 5, 2006 10:17 PM

as rx'd-19:47

Comment #19 - Posted by: Bighungry69@prosperity at October 5, 2006 10:20 PM

I didn't even bother to time the exercises. Up to this point my attempts at double-unders have been much like a 15 car pile-up, you know you shouldn't but you can't help staring. Usually by the time I'm done I look like I was at a rowing competition put on by the roman centurions. I finally "got the hang of it" I've got to do a modified, jump-duck-tuck to be able to get my legs up high enough to get the rope under twice. I was able to get 11 doubles in a "row", in this fashion; 1 sgl under - 1 dbl under - 1 single under. Now I just have to learn to count at the same time. Man this CrossFit stuff is hard!

Comment #20 - Posted by: Travis L @ Prosperity at October 5, 2006 11:49 PM

#17 Christopher, where in Sverige are you?

Comment #21 - Posted by: mrjling at October 6, 2006 1:17 AM

I was just wondering if anyone has any ideas how many rounds of sumission wrestling would constitute a work out in terms of crossfit? I normally go to Brazilian Jiu-Jitsu and roll on mondays and fridays, so I wasn't sure if I should do this workout and then go spar as well? Just looking for a little advice, thanks.

Comment #22 - Posted by: Brian at October 6, 2006 1:20 AM

Sub'd tuck-jumps for dbl unders:

Frank; 12::10
Jad; 9::30
Tor; 9::22

Looking for anyone in the Hilton Head Island/Bluffton, SC area to Crossfit w/.

Comment #23 - Posted by: Frank Heinrich at October 6, 2006 2:50 AM

Stockholm and you?

Comment #24 - Posted by: Christopher at October 6, 2006 3:20 AM

cfwu
rx 16 min.
with incline situps
cracked myself in the nose somehow with the rope
abs sore from 2 days ago

Comment #25 - Posted by: dj haus at October 6, 2006 4:19 AM

can anyone explain the double-unders? i tried to open the video on the exercises page but it won't download for me. thanks!
:)

Comment #26 - Posted by: tat2ber at October 6, 2006 4:24 AM

tat2ber,

The double unders are jumping rope with each jump allowing the rope to make 2 revolutions.

Comment #27 - Posted by: Jross at October 6, 2006 4:32 AM

Thanks Jross! too bad I don't have a 15lb. jump rope for this! hahahah!:)

Comment #28 - Posted by: tat2ber at October 6, 2006 4:43 AM

16:03. I *had* to finish before the start of the body sculpting class when they would kick me out of the only space to use the jump rope! I actually had 9 minutes to spare :)

Comment #29 - Posted by: Norma at October 6, 2006 4:56 AM

About 30 minutes. Double-unders were pretty spastic, usually 2 or 3 at a time. I managed to get 10 in a row a couple of times. Ran out of steam halfway through the 3rd set, substituted 5 for 1 with regular rope jumps. It's not the same, though.

The good news is, I'm much better at double-unders than I was the last time I tried them!

Comment #30 - Posted by: Martin at October 6, 2006 5:05 AM

"Annie"
As Rx'd
11:55

Comment #31 - Posted by: Breck at October 6, 2006 5:31 AM

20:00+

We really weren't good at the double unders so we kind of just did singles and running...we'll have to work on those!

Comment #32 - Posted by: Al at October 6, 2006 5:38 AM

CFWU x 2

Scaled 40-32-30-20-10 and subbed TJ for DU
10:30
almost met pukie

worked on clean, squat clean, and thrusters with 75# til I was dead

Comment #33 - Posted by: Eric Nichols at October 6, 2006 5:42 AM

wup: modified cfwu (ohs, su, be, pushups, jump rope practice-mix of single and double unders for 100 reps) x 3
wod: 8:01, situps on slight incline board (last time subbed singles for doubles and still had one minute slower time)
btw, took about a year to learn the double-under so for those having trouble, stay diligent, practice, and you will eventually get it

Comment #34 - Posted by: mfbunch at October 6, 2006 5:45 AM

Talissa: tripled normal jump rope for double unders, 10:27
finished with 30 pushups, 50 situps, 100 more jump ropes

Comment #35 - Posted by: Dublin Girls at October 6, 2006 6:05 AM

CrossFit Oakland

Max
As rx'd
7:29
Max continuous d-u: 29

I'll be posting vido of the first two sets of this to http://crossfitoakland.com in a few hours.

Comment #36 - Posted by: Maximus at October 6, 2006 6:05 AM

"video"

Comment #37 - Posted by: Maximus at October 6, 2006 6:06 AM

sub'd singles for sets 50 and 40. Still commited to doing 50% of an exercise I have never done at speed before.

Did double unders for sets 30-20-10. Did them one at a time as I have never done them before but only counted the ones I pulled off.

Did various situps, leg lifts, ground knees-to-elbows but did them for all the sets at prescribed reps.

9:53

Comment #38 - Posted by: SFC at October 6, 2006 6:08 AM

10:24

subbed 2x single unders for double unders

Comment #39 - Posted by: jpf at October 6, 2006 6:37 AM

BW 168
age 37
single unders
100,80,60,40,20
Knees to elbows
25,20,15,10,5

14:30 mins

Comment #40 - Posted by: COOP at October 6, 2006 6:48 AM

3 x single unders
sit-ups unbroken

11:37

faster than last time

Comment #41 - Posted by: Leanne at October 6, 2006 6:51 AM

Didn't time the workout (did it say you were supposed to?)Did tuck jumps and sit-ups. Will have to get a jump rope. Great workout for about 20 mins?

Comment #42 - Posted by: jeschrumpf at October 6, 2006 6:52 AM

10:40 as rx'd

Comment #43 - Posted by: paulw at October 6, 2006 6:52 AM

# 22 Brian,

I would count time wrestled instead of number of rounds. Pick a total time that's close to what others are doing for this workout. Keep intensity high and don't count rest between rounds.

Comment #44 - Posted by: silence at October 6, 2006 7:00 AM

Coped out & did 100 Burpees instead in 9:47
Congrats to all those who compleated todays WOD as Rxed.

Comment #45 - Posted by: dave k at October 6, 2006 7:13 AM

Age: 41
BW: 161

CFWUx3

As Rx'd, but my double unders suck. Mostly 1s, 2s, & 3s.

18:04

Comment #46 - Posted by: OCMike at October 6, 2006 7:21 AM

that was a lot harder than expected!

as Rx'd: 9:37

DU sets 50-40-30 broken sets 20-10 unbroken
all unbroken sit-ups

added 15 min Versa-climber for 1660'
never really done this machine before- anyone have any experience with this?

Comment #47 - Posted by: Tat2Ber at October 6, 2006 7:32 AM

I whip the heck out of myself when I try to do dbl. unders for time- hard to explain to the wife

50,40,30,20,10 rep.rnds. of 20 in. box jumps.sit ups for time

10:25

afterwards front squats 3x5 and hanging squat cleans 3x15

Comment #48 - Posted by: JeffT at October 6, 2006 7:33 AM

I look like I was tied to post and flogged
I haven't quite gotten the hang of this whole "agility" thing yet

18:44

Comment #49 - Posted by: Kfeldt at October 6, 2006 7:45 AM

Tim: Burgener WU, 7 muscle-ups, then 11:24 as rx'ed

Catherine: ~15:00 with tuck jumps/single unders

Would have been sub-10:00 if I'd put the abmat next to where I was jumping rope in the driveway. D'oh.

Comment #50 - Posted by: Tim T at October 6, 2006 7:50 AM

6:58

Subbed slalom jumps over a medicine ball subbed for double unders (a lot like tuck jumps with little room for error).

Comment #51 - Posted by: J Jones at October 6, 2006 7:55 AM

11:39- pr, took 5 min. off:)

Comment #52 - Posted by: Sue Ady at October 6, 2006 7:56 AM

subbed burpees for DU (give myself motivation to learn DU)

22:15

Comment #53 - Posted by: b ring at October 6, 2006 7:57 AM

NEED new jump rope....couldn't do double unders w/ the one i have. Subbed:

100 regular jump rope each set

17:00

Comment #54 - Posted by: liv4tris at October 6, 2006 8:11 AM

As rx'd 10:50
All situps unanchored abmat unbroken
du's all sets broken but the last.

Comment #55 - Posted by: Jim D at October 6, 2006 8:23 AM

As RX'D 8:39 PR..I love double unders:)!

Comment #56 - Posted by: Krista Colson at October 6, 2006 8:26 AM

15:51

Comment #57 - Posted by: Bryan Fillmer at October 6, 2006 8:26 AM

As RX'D 8:39 PR..I love double unders:)!

Comment #58 - Posted by: Krista Colson at October 6, 2006 8:26 AM

First black box ME day for me today. Reasoned that my CV/respiratory fitness is reasonable as judged by Michael, etc, but my strength is relatively deficient, especially around shoulder girdle.

CFWUx2
Bench press 5*5 upto 135
Military press 5*5 upto 66
Weighted dips 5*5 add 10lbs

Will do one ME effort day per triple WOD

a 'push day' today
a 'pull day' including DL
a 'standing up' day including squats and turkish get ups

Comment #59 - Posted by: Nick K at October 6, 2006 8:58 AM

Subbed running in place jump rope with high knees, counted each right foot landing.
13:01

Comment #60 - Posted by: SueAnne at October 6, 2006 9:06 AM

#14 Brent Howard
Could you get two buds to hold an unloaded rifle overhead that you could do pullups on?

Warmup: PFJP Week 7, day 1, wod 1
Also: weighted pullups 25#, 35, 45, 50, 16x1x25#

Partial Annie: 50 incline situps and doubleunders 16:38
best du set was 1-2-1-2-1-2-1-2fail

Comment #61 - Posted by: James N at October 6, 2006 9:08 AM

BW-196
Subbed 3x1 singles for double unders.
Sit-ups done on GHD.
11:04

Comment #62 - Posted by: Ben S. at October 6, 2006 9:16 AM

I would have hit this - but I only get an hour at the Gym for lunch - need to invest some practice time on these!

Subbed in "Annie Are You OK?"
21 - 15 - 9 Rep Rounds:
Row - Calories
Thrusters - 2 X 35lb DBs
SDHP - 75lbs
Burpees - with push-up and jump
Squat Cleans (from ground) 75lbs
DB Swings - 50lb DB

T - 30:05
Sold out early and spent the rest of the workout payin!

Comment #63 - Posted by: Chris in Ottawa at October 6, 2006 9:29 AM

16:22

substituted regular jump rope for double unders

Comment #64 - Posted by: Emily at October 6, 2006 9:35 AM

First I tried the CF North lvl 2 Thruster(45reps w 1/2 BW) thing, since I thought I will need to work on that. It turns out I was right. Oh freakin**** that is hard. Rested 5 mins and did wod.

As rx'd

6:42

Its all in the rope I learned today. Had a new one that was crazy fast. Actually hurt my toes when I missed.
BW 67kg

Comment #65 - Posted by: mrjling at October 6, 2006 9:35 AM

Christopher, I'm in Stockholm too. We are a small community here!

Comment #66 - Posted by: mrjling at October 6, 2006 9:41 AM

Took about 30 mins for me. First time doing DU's, so it took a while to get the coordination down.

I did the workout. To get the right number of DU's, I had to do two single jumps then get the double. Essentially, to get 50 double-unders, I was doing "single jump, single jump, double-under" 50 times. If you're struggling, as I was, with the coordination - Try that.

With some practice I'll be able to the double unders sequentially like in the video.

Comment #67 - Posted by: Dan D. at October 6, 2006 9:41 AM

Oops, forgot about subbing Tuck Jumps, since I'm no jump rope whiz:

WOD #2

did single unders, but with double reps (sorry)

9:45

5'7"
145
29yoa

Comment #68 - Posted by: BrianG at October 6, 2006 9:43 AM

22:29 as rx'd.

all non-consecutive double-unders. started to develop a rhythm by round 5.

situps unanchored.

Comment #69 - Posted by: John Messano at October 6, 2006 10:02 AM

CFWUx3 with ring dips and 10 pull-ups

Subbed GHD sit-ups --abs are tired!
Double unders are getting better! Did one single jump in between double unders and was able to keep that rhythm going pretty good.

28:34

Comment #70 - Posted by: Krista J. at October 6, 2006 10:02 AM

I've never been able to get a double under.
As far as I can tell from reading here, the only "tricks" are 1) jump high 2) swing the rope fast.

Anything other than that?

My rope is pretty light nylon. Do the "speed ropes" or heavier ropes help?

Comment #71 - Posted by: ibbryn at October 6, 2006 10:03 AM

12:29 as rx'ed, should be sub 10 min, really, but the double unders are atrocious. I look like I was flogged repeatedly.

And not in a good way.

Comment #72 - Posted by: gaucoin at October 6, 2006 10:05 AM

8:15

Comment #73 - Posted by: Kyle Felmley at October 6, 2006 10:09 AM

52 y/o, 154lbs.

10:59
Sub'd Tuck Jumps for Double Unders - no rope.

Comment #74 - Posted by: Charles at October 6, 2006 10:17 AM

Been doing regular lifting this week... I know a crossfit no no, but i am going to have to gently ease myself back in the daily WOD... Like you can ease back in?!?! hurts like hell either way
Feel like I am in a confessional... Crossfit , I have sinned. It has been three days since my last WOD....
haha
but I plan on doing this when I get home
gonna sub chair jumps for DU. Gonna be hurtin at concert tomorrow night

Comment #75 - Posted by: Tami at October 6, 2006 10:18 AM

11:25 (compare with 9:52 but with 3 rope jumps subbed for each double under).

Subbed in box jumps (20 inch) for double unders (back hurting too much for plyometric tuck jumps). All sets unbroken - a new one for me.

Comment #76 - Posted by: Patrick at October 6, 2006 10:20 AM

Made up 3 x 800m today.

time: 3:35, 3:51, 3:42

Comment #77 - Posted by: Stephen at October 6, 2006 10:24 AM

I have looked at a ton of posts and the faqs, does anyone have a sub for the pull ups during warm up, if I am in a field with no trees nor equipment of any kind? Thanks from this rookie

Comment #78 - Posted by: Brent Howard at October 6, 2006 10:29 AM

3 X CFWU minus situps

8:52 with a substitution of 2 single unders for jump rope... should have used 3 or 4.

Ended with 5 rounds of
2 minutes of bike sprints 100 rpm level 12 followed by 20 pushups
then...
3 sets of 10 muscle ups

Comment #79 - Posted by: JoeA at October 6, 2006 10:42 AM

12:01, shooting for sub 10, but I couldn't get in the groove on DUs until the 30 round.

Comment #80 - Posted by: Sam L at October 6, 2006 10:42 AM

25 minutes. Double unders were mostly 1 at a time.

Comment #81 - Posted by: Davie at October 6, 2006 10:54 AM

Video of me doing pretty decent double-unders: I don't really hit my stride untill about 2:45 on the vid, when I get about 24 in a row. Time 7:29. Thanks Buddy Lee.

http://crossfitoakland.com

Comment #82 - Posted by: Maximus at October 6, 2006 10:56 AM

ok after my last post was feeling like a big wuss... so I looked around the office found a short extension cord .. went off for a late "lunch"
I thought the extension cord was brilliant... until I realized - quite painfully- that I am not good enough at DU... sooo half way through the 50 I switched to tuck jumps.
bw124
12 min

Comment #83 - Posted by: Tami at October 6, 2006 10:57 AM

Subbed 20" box jumps and did incline SU. 16:31
+ 3 muscle ups afterward. Trying to do 3 MU every other day to get my elbows used to them.

Comment #84 - Posted by: MurphIZ at October 6, 2006 11:06 AM

When I do double-unders my knees hurt. I noticed when I land my knees "knock" in. Any advice?

Comment #85 - Posted by: Nate B at October 6, 2006 11:10 AM

Modified CFWU x 2
10 x lunge walk
10 x air squat
10 x pull-up
10 x bar dip

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Total time = 18:07

Comment #86 - Posted by: Nicholas Burgett at October 6, 2006 11:14 AM

As Rx'd... 8:08

Comment #87 - Posted by: tklink at October 6, 2006 11:21 AM

13:18 per below

Doing a jump or two between the double-unders allowed me to do them w/o tripping up. I hope this is legal?

Comment #88 - Posted by: Hugo at October 6, 2006 11:30 AM

Hurting hamstring

8,58

Comment #89 - Posted by: CHO at October 6, 2006 11:33 AM

#56 You go Krista ...sheeesh :)

Comment #90 - Posted by: Tami at October 6, 2006 11:34 AM

Brian (post #22)
my boyfrie3nd andI also workout twice a week at a Brazilian Juijuitsu (sp?) class, but try to the WOD most days. The only modifications I make is if it's an ab day, I cut that out of the WOD so I'm not too wussy rolling. By the way, Monday and Friday are my double-workout days too!
In class now, gonna hit Annie during lunch, roll tonight.
Good luck!
Joy Beth

Comment #91 - Posted by: Firefighter Joy Beth at October 6, 2006 11:38 AM

WOD as Rx'd
7:14
OUCH!! Situps were done anchored. Only 1st round of SU's were unbroken. All rounds of Double Unders were unbroken.

Comment #92 - Posted by: Bob Cornute at October 6, 2006 11:44 AM

Tami,

Now thats the way to use a extension-cord. Good job!

Comment #93 - Posted by: Jimmy at October 6, 2006 11:50 AM

31/ 180

13:49 as Rx'd

11 cont. du max, never lost steam though.
unanchored sit-ups, still hurt from abs I added on yesterday. I have been told that abs can be pretty much an everyday thing. I like to focus on them 3-4 times a week.

Comment #94 - Posted by: Jross at October 6, 2006 11:52 AM

where you at? ... guess you done qualifying.. soooo go get some!!!!!

Comment #95 - Posted by: Tami at October 6, 2006 11:56 AM

42 yoa, 179 lbs.
CF w/u minus situps
Subbed 4 singles: 1 DU
GHD situps.

13:45

Have a good day, all.

Comment #96 - Posted by: Mark Sampson at October 6, 2006 12:39 PM

8:12 as rx'd
sit-ups anchored

Comment #97 - Posted by: AFT at October 6, 2006 12:55 PM

17:38

Comment #98 - Posted by: peterh at October 6, 2006 1:00 PM

Executed the 061002 Deadlift WoD today: (10 sets x2)
-185, 225, 225, 245, 245, 265, 265, 275, 275, 245, 265lbs.
-Additional 4 sets of back squats: 135 through 225lbs.

Comment #99 - Posted by: Brand at October 6, 2006 1:00 PM

11:40, triplets for du the last three rounds. I was doing it barefoot and kept slapping my feet. Ouch!

Comment #100 - Posted by: Matt Laney at October 6, 2006 1:13 PM

cfwux3rds pushups,ohs,dips,handstand hold against wall, jumping pullups everything 10 reps except holds 15-20 seconds

first time with annie as rx'd
time 17:34
definitely tougher than it looks on paper.

Comment #101 - Posted by: brian t at October 6, 2006 1:18 PM

160 lbs/ 45y.o.

9:23, anchored sits

Comment #102 - Posted by: Phil C at October 6, 2006 1:26 PM

as rx'd

14:14

Comment #103 - Posted by: Erin at October 6, 2006 1:39 PM

had to modify -
50, 35, 20
Box Jumps
Sit Ups
Back Extension

Comment #104 - Posted by: Kevin at October 6, 2006 1:42 PM

28 y/o 170 lb 5’10” approx 12% bf
CFWU – Sit ups x 3

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 33:53
Double unders were mostly groups of 2-3, I think I got a string of 6 once or twice.

Question on the Ab-Mat: the end that is arched higher off the ground is supposed to go in the small of your back, correct? For some reason I think the instruction manual shows it with the sloped end toward the small of your back, but judging from the web page with the skeletons doing sit ups it looks there like it is the arched end that goes into the small of your back. Thoughts?

Comment #105 - Posted by: Sesoku at October 6, 2006 1:44 PM

CFWU-MOD = dropped SU, 3 rounds of SS/OHS x 15/PullUps x 10/BackExt x 15/Dips 6,10 & 15

WOD-LITE
Single Unders & SitUps
100/50
80/40
60/30
Time = 9:10

Comment #106 - Posted by: sgt feather at October 6, 2006 1:46 PM

22 min

Comment #107 - Posted by: jim at October 6, 2006 1:46 PM

double unders and GHD situps: 11:25

Comment #108 - Posted by: Anthony W. at October 6, 2006 1:48 PM

Me: 10:37.6
Julian: 13:28.2

box jumps subbed for double unders.

Comment #109 - Posted by: brendan melville at October 6, 2006 2:00 PM

Chelsea
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.
7 rounds of above and:
3 rounds of 10 situps and 10 Back ext. w/25 lbs

Comment #110 - Posted by: Ralph99mba at October 6, 2006 2:05 PM

lil pipe- 10:15 with tuck jumps
lifted afterwards and got pr on bench with 240#
sam-12:07 with tucks as well

Comment #111 - Posted by: PIPER at October 6, 2006 2:11 PM

Borrowed a chipper from an affiliate:

Pull-ups Thruster 45# Push-up
20 10 5
15 10 10
10 10 15
5 10 20
10 10 15
15 10 10
20 10 5

21:56 Good burn, good 5 minutes sweat angel.

D.

Comment #112 - Posted by: bingo at October 6, 2006 2:13 PM

bw: 201 age: 36 time: 14:21.

double unders are very hard to get down. Any good ideas on getting better? do you have to keep trying and it will just happen?

Comment #113 - Posted by: Damon at October 6, 2006 2:24 PM

bw 165#

as rx'd 6'37"

It took me 10 seconds to get my firt one on the 50 set of doubleunders...I couldn't get it. Finally did after that and hit a rythm.

did this workout 20min after I did the 200's from yesturday.

Comment #114 - Posted by: bridges at October 6, 2006 2:24 PM

missed yesterdays so did that on a treadmill

3:15, 2:55, 2:45

then did regular jump ropes instead of double unders

20 minutes

Comment #115 - Posted by: Conor at October 6, 2006 2:24 PM

Haven't gotten to this yet, but it should be loads of fun. I have the same issue as others with double-unders: Is there some technique that can be learned to help do them, like learning how to juggle? I get tired of hitting my shins with the rope.

Comment #116 - Posted by: rfs at October 6, 2006 2:26 PM

14:54 as Rx'd.

Comment #117 - Posted by: JBell at October 6, 2006 2:35 PM

double-unders, anchored situps. 2 dbl-u PRs: consecutive 10 and consecutive 11 (followed by lots of singles.
11:46

Comment #118 - Posted by: Lynne Pitts at October 6, 2006 2:43 PM

Hi all,
Yesterday's work {Sn 85 kg.x1x13; 13:00} and today I did my first dead-hang, bar muscle up w/ a regular grip (on a 2" pipe) after my workout.

Comment #119 - Posted by: Jonathan Jensen at October 6, 2006 2:47 PM

Hey-

CFWU - situps + 4min jump rope x2

WOD 12:50

Xtra: DL 315lbs x5x5

-K

Comment #120 - Posted by: Kevin Rogers at October 6, 2006 2:48 PM

Bdw. 82 kg.

Comment #121 - Posted by: Jonathan Jensen at October 6, 2006 2:48 PM

As rx'd:

7:11

Comment #122 - Posted by: Shawn B. at October 6, 2006 3:32 PM

Off Topic, but just read that Navy SEAL Lt. Michael Murphy (for whom the CrossFit workout "Murph" is named) is being considered for the Navy Cross and possibly the Medal of Honor for his actions against the Taliban on June 28, 2005. Lt Murphy and three other SEALS faced about three dozen enemy fighters. With every man on his team wounded and facing intense enemy fire, Lt Murphy decided to radio for help by crawling onto a ledge.

In the end, Lt Murphy and two of his men were killed in action and one team member escaped. Some 80 Taliban were killed in the battle.

The other members of Lt Murphy's team have already been awarded the Navy Cross. If Lt Murphy is awarded the Medal of Honor, he would be the fourth SEAL to receive the award and the first member of the Navy to receive the award since Vietnam.

Comment #123 - Posted by: Steve Rakow at October 6, 2006 3:36 PM

CFWUx3-situps

As rx'd 31:54

Exposing weaknesses, anyone? Not good at either of these exercises, really. For the first 50 du's I think I easily did 4 singles and 1 failed DU for each successful one. The 40 round wasn't much better. I got on a roll a little bit in the 30 round, and then finally figured out how to get fierce and really tuck my legs to power through the last rounds. I hurt though, now. Better next time...

Comment #124 - Posted by: Sarah at October 6, 2006 3:36 PM

12:07

Comment #125 - Posted by: lmd hefty at October 6, 2006 3:38 PM

AFT, anchored sit ups? Were you in a hurry? The Human Asterisk STRIKES AGAIN!!!!!

Comment #126 - Posted by: gaucoin at October 6, 2006 3:39 PM

on vacation, no jumprope in sight. Subbed 25lb dumbbell thrusters for double unders.

11:09

Comment #127 - Posted by: DrEric at October 6, 2006 3:45 PM

We added a modified yesterday's with today's
Run 400 meters
50-40 sit ups (anchored)& 100-80 single-unders
Run 400 meters
30-20-10 sit ups (anchored)& 60-40-20 single-unders
Run 400 meters


N- total time 37:00 did not break times down

Kate- "Annie" 23:36
Run-7:32/8:34/7:00
total time 43:12

L has a hurt knee from playing kickball, did 100 situps

I am smoked!
Kate

Comment #128 - Posted by: jknl at October 6, 2006 3:46 PM

#123
Thank you for sharing that! I hope for his family that he is awarded what he deserves. It helps with the healing.

Kate

Comment #129 - Posted by: jknl at October 6, 2006 3:52 PM

8:41
Double-unders and anchored abmat sit-ups

Comment #130 - Posted by: Mel Jenkins at October 6, 2006 3:59 PM

7:18

Comment #131 - Posted by: DavidE at October 6, 2006 4:03 PM

17:05
No consecutive DU's hurt time. Situps on GHD, unbroken.

Comment #132 - Posted by: sailorcrew at October 6, 2006 4:06 PM

24:51 doing 5 skips per double under. new jump rope not cooperative. hr avg 118, hr max 152. wife did wod too doing single skips per double under.

Comment #133 - Posted by: kevin o at October 6, 2006 4:10 PM

This is a good benchmark to measure improvements that have occurred in the last year....

Here is my post from 050907....
as rx'd
11:51
Did most double-unders in groups of 10-20

Today:
as rx'd
8:29
Did most double-unders uninterrupted.

Big improvement! And I thought I was in shape a year ago!!

Thanks CrossFit!!

Comment #134 - Posted by: jeftyg at October 6, 2006 4:18 PM

6.16
As Rxed
Unanchored Ab Mat Sit Ups

Comment #135 - Posted by: Adc(CrossfitSydney) at October 6, 2006 4:36 PM

Paul: 17:25 finally getting the hang of double unders.

Jen: sub 20" Box jumps for Double unders 15:50

Comment #136 - Posted by: paulf at October 6, 2006 4:41 PM

5:35 as rx'd

sit ups unanchored, 2 breaks in all DU's, 9:18 last time

Comment #137 - Posted by: OPT at October 6, 2006 4:55 PM

8:42 with single unders and unanchored sit ups

practiced DU's after for single DU's if that makes sense

Comment #138 - Posted by: OPT Mommy at October 6, 2006 4:56 PM

15:47

No jump rope so I did 1 foot box jumps

Comment #139 - Posted by: Adam B at October 6, 2006 5:07 PM

Subed singles x 2 for double's
time: 10:15

Comment #140 - Posted by: Lauren C at October 6, 2006 5:13 PM

Man, what is in the air up in Kelowna? I gotta go there and try me some WOD's.

Comment #141 - Posted by: gaucoin at October 6, 2006 5:28 PM

24:19 as rx'd

most DU as singles
highest consecutive group - 5 reps

This may seem obvious but I found that looking up helps - not straight up but towards the horizon. Remember that you're jumping. So looking down is not useful. I also think a heavier rope helps. I use a leather jump rope. This is probably immaterial but my rope also has 1# handles.

Some of you did this literally 5x faster than me... good Lord.

Comment #142 - Posted by: Kevin gp at October 6, 2006 5:30 PM

34:15, did knee to elbows instead of sit ups, due to bad info. Nice...Get some.

Comment #143 - Posted by: FireSmac at October 6, 2006 5:53 PM

Buttercup version: 20-15-10 of single unders and situps.

I did it in 14 min., situps on stability ball.

Comment #144 - Posted by: Mary at October 6, 2006 6:02 PM

Can't do double unders, or even jumprope, so subbed 45 # barbell thrusters. Situps on the floor unanchored. time 27 minutes. I know that's slow, and I should have used more weight. Justification: #$@%!&*^$ arthritic hip acting up from tennis last night.

All sets unbroken, at least.

Comment #145 - Posted by: blades at October 6, 2006 6:08 PM

28:13

Comment #146 - Posted by: Redding Mark S at October 6, 2006 6:12 PM

17:21

I am really bad at double unders.

Comment #147 - Posted by: a noble at October 6, 2006 6:24 PM

zac-7:03
mae-7:25

Comment #148 - Posted by: zac and mae at October 6, 2006 6:24 PM

As Rx'd, 9:29. won't look down my nose at that one again!

Comment #149 - Posted by: dammit at October 6, 2006 6:30 PM

As rx'd plus 10 muscle ups

14:50

didn't get into a good rhythm in the double unders till the 30 rep ones.

Comment #150 - Posted by: BrianM at October 6, 2006 6:57 PM

12:01

Comment #151 - Posted by: Rusty at October 6, 2006 7:03 PM

55y.o. 152 lbs 5'10"

13:54

Comment #152 - Posted by: Ken_Davis at October 6, 2006 7:23 PM

27yo
bwt 220

as rx'd 12:53. Du's slowed me down at first until I got the hang of them.

Comment #153 - Posted by: Hobby at October 6, 2006 7:24 PM

Age: 31
Ht: 68"
BW: 240 (25%)

CFWU(10) - 12:35
Rest - 5:08

WOD - BrandX Pack: 35x, 25x, 20x, 15x, 10x DU, Sit-Ups

Round 1 - 5:59
Round 2 - 5:06
Round 3 - 5:01
Round 4 - 3:41
Round 5 - 1:54

Total - 21:42

Counted a DU only if good or missed on the second pass.

Comment #154 - Posted by: Nuke-Marine at October 6, 2006 8:08 PM

Age 50/BW 240#
Subbed Tuck Jumps for double unders (my tuck jumps are not pretty) "ANNIE" with sub 13:14. This was harder then I thought!
#47 Versa Climber comment I've always liked this machine, however 2 of the 3 gyms that I have access to have removed them - they don't get enough use (GO FIGURE).

Comment #155 - Posted by: stan k at October 6, 2006 8:09 PM

age: 39 bw: 200
as rx'd: 17:07 harder than it looked :). Best du's was a series of 5. s/ups unbroken. Did 2x DL after (since I missed that the other week). Got a pr of 315. Always been a poor exercise for me but CF has made a huge difference. Last 3 months add'd about 25lbs to max.

Comment #156 - Posted by: kaala at October 6, 2006 9:14 PM

3 rounds
Run 800m
50 GHD sit ups
30 good mornings (45#)
20 toes to bar
10 psuedo levers

Don't know the time was working at half speed.

Comment #157 - Posted by: Jeff at October 6, 2006 9:17 PM

Single unders, anchored situps 12 minutes
Then good chest workout afterwards.
Rolled at Juijuitsu for 1.5 hours, then 1/2 hour on the bike...after which ice cream comforted me as I iced my bruises.

Comment #158 - Posted by: Firefighter Joy Beth M. at October 6, 2006 10:57 PM

195/25%

2:50
2:50
2:00
1:10
0:30

Comment #159 - Posted by: AdrianB at October 6, 2006 11:11 PM

************************************************

Went to physical therapy today. I was a bit worked and feeling discomfort; no WOD.

************************************************

Comment #160 - Posted by: Danny T at October 6, 2006 11:17 PM

34yrs 193# 17%BF 5'8.5"
CFWU x 3 (-sit ups)
8:48
Sub 3x singles for DU 150,120,90,60,30... started w/ 11 DU's and thought I was going to stomp through the wood floor :( Going to work on my technique.

Comment #161 - Posted by: Kudo at October 6, 2006 11:18 PM

D: Puppy version 35-25-20-15-10 sub tuckjumps for double unders
34 minutes

Comment #162 - Posted by: Deejay at October 6, 2006 11:30 PM

Tuck jumps, GHD situps at Gym Mitymous - in town for the Boston seminar.
11:30

Comment #163 - Posted by: Kelly Moore at October 7, 2006 12:50 AM

38 y/o, 190 lbs.
Scaled to brandx pack wkout

35x, 25x, 20x, 25x, 10x DU and situps
took a bit to get the hang of the DU's since this is my firt time with "Annie".

10:42

Comment #164 - Posted by: bsbcoach at October 7, 2006 3:39 AM

subbed tuck-jumps for double-unders
sit-ups down withhands behind head (which slows things down)
approx. 12 minutes

Comment #165 - Posted by: photoman at October 7, 2006 5:17 AM

As Rx'd:
9:38

Comment #166 - Posted by: chris l at October 7, 2006 5:45 AM

sorry to have missed Annie. Better luck next time.
Did 3 rounds for time of:
- 20x pull-ups
- 30x push-ups (feet elevated, hands on high paralettes)
- 40x squats
- 50 mtr truck tire drag
time: 19:24 min.
Extra: handstand, L-sit/tucked plache and 3 ball juggling practise.
Try juggling after doing a wod, gives a whole new meaning to the word coordination :)
Have fun, Johan

Comment #167 - Posted by: Johan Nederhof at October 7, 2006 6:03 AM

8:34

situps to hands on shins

Comment #168 - Posted by: JaredE at October 7, 2006 6:29 AM

As Rx'd - 14:50. DUs still need work. Did situps with abmat, hands behind my head, and feet not anchored.

Comment #169 - Posted by: Steve Rakow at October 7, 2006 7:17 AM

I did todays workout in 4mins

Comment #170 - Posted by: marcus at October 7, 2006 7:21 AM

"Annie"
13:07
as Rx'd

Comment #171 - Posted by: SethO at October 7, 2006 7:38 AM

27:04
still learning double unders (max 10 in a row)
anchored situps
8k run in 47:25

Comment #172 - Posted by: silence at October 7, 2006 8:05 AM

as rx'd
14:37

Comment #173 - Posted by: dbones at October 7, 2006 8:10 AM

27:00

DoubleUnders are hard. . .

Comment #174 - Posted by: Tiburon at October 7, 2006 8:41 AM

11:08

Comment #175 - Posted by: noidontsing at October 7, 2006 8:52 AM

15:40

Need a slightly longer rope for DUs.

Comment #176 - Posted by: clementhe at October 7, 2006 8:58 AM

Anthony (BW=180)
Notes: as rx'd, situps unanchored - hands touch behind head and at feet each rep
Time: 15:02

Jodi (BW=105.5)
Notes: as rx'd, situps unanchored - hands touch behind head and at feet each rep
Time: 13:12 (1:44 PR)

Rob (BW=160)
Notes: half volume, situps unanchored - hands touch behind head and at feet each rep
Time: 10:06

Comment #177 - Posted by: Anthony B at October 7, 2006 9:07 AM

As Rx'd 12:56

Comment #178 - Posted by: Denise at October 7, 2006 9:18 AM

Messed up stopwatch. Around 18 minutes, I think. Would have been faster if I could do more than one or two consecutive DUs.

Comment #179 - Posted by: Travis at October 7, 2006 10:03 AM

annie= as rx'd 9.55.36

Comment #180 - Posted by: dennyy at October 7, 2006 10:06 AM

24:41 as rx'd
First try!

Comment #181 - Posted by: Shauna at October 7, 2006 10:16 AM

substituted one 24in box jump per double under

total time: 14:45

Comment #182 - Posted by: Adam Drake at October 7, 2006 10:18 AM

This was...painful. I love jumping rope, but getting the timing down on these are tough. Best consecutive streak was five (twice...), so my time was pretty awful:

20:44

Comment #183 - Posted by: DaGunk at October 7, 2006 10:23 AM

12:49

50-40-30-20-10
double unders
leg lifts

Glad I've been practicing the DUs. Strung together 21 in a row. Great workout. Figured that the secret is really to swing the rope faster, not jump higher.

Comment #184 - Posted by: emily h. at October 7, 2006 10:46 AM

Age 29 Bwt 200
16+42 As rx'd
Best consecutive DU was 4 in a row, PR from last record of 3!

Comment #185 - Posted by: NAVAFIT at October 7, 2006 11:29 AM

First time with this one.
16:42 as rx'd
Would have finished faster without all the swearing.

Comment #186 - Posted by: Nature Boy at October 7, 2006 1:20 PM

bw-197

cfwu x2 x10 minus situps

wod as rx'd but very broken up

19:51 total


MC

Comment #187 - Posted by: MCORRY at October 7, 2006 1:35 PM

age:24
BW: 184
"Annie" as Rx"d 7:21

Comment #188 - Posted by: Auty Brooks at October 7, 2006 2:37 PM

big pipe: subd tuck jumps, 11:28

Comment #189 - Posted by: piper at October 7, 2006 2:58 PM

36 190lb

7:44
sub'd jumping pullups for DU's

Comment #190 - Posted by: JackM at October 7, 2006 3:53 PM

14:30
subbed 24" box jumps for DU.
3 mile run prior, 1 mile after.

Comment #191 - Posted by: ACFD capt dan at October 7, 2006 5:00 PM

23:11

got 8 consecutice DU's, most were singles or doubles (okay, singles).

situps unanchored and unbroken.

Mike Donnelly

Comment #192 - Posted by: rosceaux at October 7, 2006 5:06 PM

BW: 168lb
Age: 31

Subbed knee tuck jumps for double unders.
Anchored situps.

9:57

Comment #193 - Posted by: LMD_Mike at October 7, 2006 6:34 PM

subbed knee tuck jumps finished in 16:00 had to stop because I got interupted.

Comment #194 - Posted by: JAY M at October 7, 2006 6:47 PM

11:35 as rx'd

Comment #195 - Posted by: Paul Si at October 7, 2006 7:50 PM

BW 58kg

Tuck jumps
Anchored situps, no rocking

13:30

Comment #196 - Posted by: Alicia Zhuang at October 7, 2006 8:18 PM

Knees are still bothering me and didn't want all that jumping. Subbed back extensions/good mornings for double unders and did the back extension/situp splits.

9:40

Camp Taji, Iraq

Comment #197 - Posted by: Ann Marie at October 7, 2006 11:49 PM

10mins as stated.

Double unders broken, situps not.

Comment #198 - Posted by: Orrin at October 8, 2006 3:35 AM

around 7 min

Comment #199 - Posted by: Laramee at October 8, 2006 7:22 AM

40 yoa
210# bwt
13:15

Comment #200 - Posted by: MSR at October 8, 2006 7:29 AM

Time: 4.35

(half crunches for sit ups, as my back was hurting)

Comment #201 - Posted by: Christina Sklebar at October 8, 2006 8:40 AM

Hello everyone!

Well I am really bad at double unders this would have been a lot quicker.

Sit ups where full sit ups.

Time = 11:31

London Crossfitter!

Comment #202 - Posted by: lorenzo F at October 8, 2006 8:42 AM

14:57
Sub one tuck jump for ea d/u. Sit-ups anchored.

Comment #203 - Posted by: Mike Scott at October 8, 2006 8:46 AM

40 minutes + a 5-minute break to take a phone call. It took me 10 minutes to get through the first 50 DUs, but I did figure them out -- you just have to really whip the rope around and get a little more air under you at the same time. I counted the ones that I missed, figuring that I did the jump and I ought to get some credit for whipping my shins with a rope, but next time I won't count the misses. What surprised me was how quickly my HR jumped when I started to knock out four, five, six DUs without a miss.

Comment #204 - Posted by: rfs at October 8, 2006 9:11 AM

Sunday October 8
In the tennis court at the park, what a beautiful day in T.O.

Olivia:

12:43

Mike: 9:34


Comment #205 - Posted by: Mike_h at October 8, 2006 11:55 AM

18:26 as rx'd
getting better at double-unders

Comment #206 - Posted by: Von-Paul at October 8, 2006 2:06 PM

sub'd tuck jumps for DU
I was the slow one at the firestation today
9:15
will have to start practicing the DUs

Comment #207 - Posted by: firedave at October 8, 2006 3:57 PM

10/8/06 8:00pm

15:47

Lethargic today!

Comment #208 - Posted by: Shane Rosselle at October 8, 2006 6:21 PM

50/40/30/20/10 tuck jumps (as high as I could get 'em) and situps, unanchored, 9:49. Next time this WOD comes up I have to work on double-unders, but my elbow's still givin' me problems

Comment #209 - Posted by: treelizard at October 8, 2006 6:49 PM

sub'd tuckjumps for DU
anchored sit-ups
8:26
I got to get the whole DU thing down.

Comment #210 - Posted by: Max R. at October 8, 2006 7:33 PM

11:41

Comment #211 - Posted by: steve hb at October 9, 2006 6:47 AM

5m 10sec

Comment #212 - Posted by: vadajohns at October 9, 2006 7:05 AM

sub'd 24" box jumps for DU's

25'

Comment #213 - Posted by: magnusvisvir at October 9, 2006 8:33 AM

cfwu x3(-situps)
subbed 2ct slalom jumps over 12"barrier
15:24

Comment #214 - Posted by: G.Luke at October 9, 2006 4:20 PM

As rx'd
14:22 Did my first 30 consecutive 30 DU.

Comment #215 - Posted by: AJonusas at October 9, 2006 4:59 PM

BW: 205

As RX'd 7:21

did this workout 20min after I did the 800's from yesturday.

Comment #216 - Posted by: Mike Singer at October 9, 2006 7:14 PM

bw 146#
9:57
sucked at the double unders

Comment #217 - Posted by: pat d at October 10, 2006 2:40 AM

BW 180 lbs

As rx'd 13:01 (Groups of 5-10 uninterrupted)

Comment #218 - Posted by: J. Spear at October 10, 2006 3:14 AM

BW 155#
9:54
Behind, so I did 'Annie' after the push jerks. Abs need to get in shape...

Comment #219 - Posted by: MagicBoy at October 10, 2006 6:41 AM

CFWUx3
21:39

Comment #220 - Posted by: Doug at October 10, 2006 10:50 AM

10:58
DU's sucked

then:
push-ups max reps(62), then 30, 25, 20, 15, 10, 5
pull-ups max reps(20), then 10, 10, 5, 5, 5, 5

Comment #221 - Posted by: Jack at October 10, 2006 3:52 PM

24 min. miserable double unders.

Comment #222 - Posted by: mrader at October 10, 2006 4:27 PM

6:04 with 2x single unders

Comment #223 - Posted by: Brandon C at October 10, 2006 5:56 PM

7:46

Comment #224 - Posted by: T.Starks at October 10, 2006 8:35 PM

Did single jumps, achilles tendon still not good enough to do doubles or knee to chest jumps.
Sit ups with feet anchored but on incline.
about 16 minutes.

Comment #225 - Posted by: NYCRaider at October 11, 2006 7:21 AM

bw: 205

approx. 20

i have never done double unders nor am i coordinated enough (yet) to do them, so I just did double the amount doing single jumps. i did what was recommended on the sit-ups

Comment #226 - Posted by: movie-replicas at October 11, 2006 11:35 AM

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders (subbed 3:1 regular)
Sit-ups

12:09

Need to do double unders next time!

Comment #227 - Posted by: Huff at October 12, 2006 5:49 AM

26 minutes. subbed burpees for double unders. The 30/20/10 took forever

Comment #228 - Posted by: John B at October 12, 2006 5:30 PM

Meyer 16:43
Godfrey and Sam also completed but forgot times
Also had break talking to Kenneth, who asked about the double unders, the good thing was I showed them to him and surprised myself by doing more then one in a row, I was so impressed by doing two in a row, I continued to practice after the workout and got up to twenty in a row. Pretty excited at the newfound skill!

Comment #229 - Posted by: Meyer at October 12, 2006 6:22 PM

9:00
Single Unders

Comment #230 - Posted by: Cameron at October 13, 2006 9:52 AM
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