Oh mercy! I thought at first the workout was 150 reps of everything! I guess 100 will be sufficient.

Yikes...got a question about the jumping pullups...those of you who still need to do them, do you jump off the floor, or put a plyo box under the bar to jump off of? I have seen it done both ways in the videos and so forth, so I am just curious, as there is no way I can do 100 pullups in this wod...

SWEET!
i'm gonna knock yesterdays and todays off today b'cause i went for a 1.5 hour mountain bike ride today in the 20' freezing cold. i just had to get outside and there's 3-6 inches of snow forcast tonight. i might shovel the snow as a warm up.

thanks coach!

ratt

Jumpin' Jehosaphat, this looks like it may actually kill me to death. I weep.

Which is it??

50 Double unders, pushups, pullups
30 Double unders, pushups, pullups
20 Double unders, pushups, pullups

0r

50 double unders,30 pushups,20 pullups x 3??

#5 Crossfan... the former;)

Are you sure, Mel? I read it differently (50-30-20) x 3. Is there an adult in the house?

50 DU/Pull/Push
30 DU/Pull/Push
20 DU/Pull/Push

Hello...first time posting here. Been on this monster of a training regiment for a couple weeks now and love the punishment. I was trying to look at the video for the double unders and it wasn't of the best quality. Are the double unders just jumping rope because that's kinda what it looked like.

I have a feeling that I may come face to face with Pukie for this one............and the sick part of it is that I look forward to it

I think Number 7 is right

haggs double unders are jumping rope with the rope passing under your feet twice each jump

#9
My understanding of it and the way i've been doing them is that it is just skipping with two rotations with every jump. Ha! Watch I been wrong the whole time.

Thanks for the clearification 12 & 13....good luck tomorrow.

Re: the debate about the proper way to do the WOD.

Correct me if I'm wrong, but I think the general philosophy is as follows: ask yourself which one of the two options will suck more, and do that one.

Tariq

Basement is too short to have a jumprope.
My plan is to sub lateral bounds to make up for it.

Somehow the 100 jumps and the 100 pushups don't seem so bad.

The 100 pullups are going to um, cause me some problems.

Although I will say that the jumping on the day after squats could be pretty challenging now that I think about it.

By lateral bounds, I mean "skiiers" where you jump sideways with your feet together.

I am virtually certain that the "50 30 and 20 reps" set off in commas right after the three rounds is meant to amplify the rounds and NOT each of the exercises.
In sum, Rd 1 = 50 of all, Rd 2 = 30 of all, Rd 3 = 20 of all.
This is also in keeping with Tariq's view, which I believe is the correct one. Which would suck worse? Do that.

30 cleans for time with 110#
5:30

FYI don't attempt a set of ten to start it off dosen't turn out well

Just wanted to mention that that's Jim Bathurst from www.beastskills.com and Steven Low ( in handstand ) on todays photo.

One round is 50 double unders, 30 push ups, 20 pullups. Do three rounds.

Emmie, is that cheer leader practice in today's photos?

Dale's right.50 of each,30 of each,20 of each.Otherwise the reps would be next to each exercise if they differed.

awesome!!!!

hooray for handbalancing! go circus!

I read it as: Round 1 - 50 reps of each exercise, Round 2 - 30 reps, Round 3 - 20 reps. Just like when it says "21-15-9 of the following exercises"...each round is a progressively decreasing amount of reps.

Round 1:
50 double unders, 50 push ups, 50 pullups
30 double unders, 30 push ups, 30 pullups
20 double unders, 20 push ups, 20 pullups

Round 2:

50 double unders, 50 push ups, 50 pullups
30 double unders, 30 push ups, 30 pullups
20 double unders, 20 push ups, 20 pullups

Round 3:

50 double unders, 50 push ups, 50 pullups
30 double unders, 30 push ups, 30 pullups
20 double unders, 20 push ups, 20 pullups

Totals: 300 double unders, 300 pushups, 300 pullups

TK,

I think #25 Steve's version would suck the most....

MC

Yeah!Go Steve.You should get thru that by about friday ;)

I hope this gets clarified by Coach before morning. They all seem correct in one way or another. Some just sucking way more than others. I mean 900 total reps!

Comment #24 - " Just like when it says "21-15-9 of the following exercises"...each round is a progressively decreasing amount of reps."

Problem with that is when WODs are listed in that manner, they don't mention rounds. One round of Fran is 21-15-9 95 lb thrusters, pullups. Three rounds of Fran would require you to repeat that sequence 3 times.

Here we are doing 3 rounds with 100 reps of each exercise per round.

I want to know how long Steve has been doing CrossFit. 2 months here, and I can't imagine being able to do 300 pushups, and 300 pullups in one day.

Cassie, if it is too much, downscale it.

The workout is 300 reps total.

Good luck to anyone planning to go for 900 reps. Ouch.

I am brand new at this...what exactly does "for time" mean? How long should you rest in between rounds?

Still a relative newbie to this, but I am going to go with the Rnd 1= 50 of each; Rnd 2=30 of each Rnd 3= 20 of each approach. It does seem a bit quick, but on the other hand, I could believe 300 double unders and pushups, but 300 pullups?!?!?

"For time" means you should attempt to finish the workout in the least amount of time.

Anyone have a link of how to kip or a video or something? No way could I do 50 pullups strict form! More like 5 :(

What really hurts is that the source of the high quality videos presented recently seems to have dried up.

Primo content that really motivates.

Please Sir, may I have more? :-)

Any other alternatives to double unders? ...maybe I need a new rope...

Maximus wrote: "The workout is 300 reps total."

I don't think so. It is the 300 workout for the movie 300. 300 reps of each exercise. It's one of the workouts they did to prepare for the movie. I read a magazine article on this at the grocery store checkout.

Vids for kipping pulls in FAQ and here:
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

Comment 29 - "Problem with that is when WODs are listed in that manner, they don't mention rounds. One round of Fran is 21-15-9 95 lb thrusters, pullups. Three rounds of Fran would require you to repeat that sequence 3 times."
http://www.crossfit.com/mt-archive2/000801.html

Guys... this workout is 3 rounds as follows -
round1: 50 double unders, 50 push ups, 50 pullups
round2: 30 double unders, 30 push ups, 30 pullups
Round3: 20 double unders, 20 push ups, 20 pullups

Yes, just like Fran's scheme of 21 of each, then 15 of each and 9 of each.

Trust me. ;) Indeed, it will kill you to death, as Gaucoin so eloquently put it. No need to kill your self extra.

Laura

"300 WOD"
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

DC #38...Brand X has Tuck Jumps, Box jumps, Step ups as subs for double unders.

L.

re: Comment #40 by Troy Archie -

Your link was from 2005. Here's a more recent link for you from 2007 to see how things are done now:

Friday 070126
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Wednesday 070124
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

http://www.crossfit.com/mt-archive2/2007_01.html

Holy crap people, I couldn't believe my eyes when I saw 43 comments before 10pm Calgary time. Why would anyone want to interpret you do this 3 times; if you do the 3 exercises for the prescribed reps it equals 3 rounds. You don't do the 3 rounds 3 times, that would be just cruel and unusual. This is meant to be a real met-con burner for the elite and then just a high intensity ass-kick for the other folks (like me). It's no different than the 21-15-9 format it's just with new numbers. #7, 21 & 25 are waaay off. I'm in love with #41's comment.

#33, it means you time it. The whole thing.

#36 & 38, look it up!

So many answers at your fingertips...

Gaucoin wrote: "You don't do the 3 rounds 3 times"

Of course not. You do one round 3 times. One round is 100 reps of each exercise. If you want to downsize it, no problem.

So this is the 300 workout for the movie! Wow! I heard it was hard. 300 pullups is going to kill me.

Steve, Troy. Do as you like,you'll be scaling up, which is perfectly acceptable for those who can do so. My comment is based on experience. Is coach's the only word you will take?

In my experience, Rounds is a group of Sets.
1 set of 50 each = 1 round.
1 set of 30 each = 1 round.
1 set of 20 each = 1 round.

In other words, a round is cycling though each one set of each exercise 1 time.

3 rounds is the entire workout. 1 workout does not equal one round. Unless it's a chipper, Like the "300" workout Troy posted from 2005. That's the time "the making of the 300" was first published on the net so a workout named in it's honor. That's a chipper.

I think the FAQ will definitely explain that Fran is 3 rounds for time. Sets of 21 in the first round, sets of 15 in the second round and sets 9 in the last round.

I'm out.

"In other words, a round is cycling though each one set of each exercise 1 time."

haha. Ok let me try that sentence again:

A round is cycling through 1 set of each exercise, 1 time.

Ok, let me explain it again.

One round of Diane would be:

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Three rounds of Diane would require mean doing a total of 135 reps of deadlift and hand stand pushups.

Here we are doing 3 rounds or 50,30,20 double under, push ups and pullups for a total of 300 reps. It is the 300 workout for the movie 300. It's a killer. If it is too much only do one round.

And of course rereading I think Troy was interpreting the same way as I am. So, sorry I misconstrued your comments. The more I post the more stupid I feel.

I really should be quiet now. ;P

I'm still confused. I'll sleep on it and figure it out in the morning.

Also, I will never be able to pull off that many pullups strict form, does anyone have a detailed video or something similar to help me (a noob) figure out how to kip? Thanks a million!

Hehe, I'm sure we can come up with more ways to do this.

Hehe, I'm sure we can come up with more ways to do this. Wasn't it 3 rounds of the 900 reps?

Sorry.

Its 300 reps total.

as rx'd 2 hours and 15 minutes. 300 pullups slowed me down

Just posting to say - coach your videos are absolutely TOP NOTCH and a fantastic learning resource!

Thankyou! :)

(yeah i know there isnt one today :P )

Have to double up due to not being able to hit the gym yesterday. This is going to be a rough day. Will do some front squattin' and then tackle today's beast. Thanks for everything Coach!

Wow, I'm so twisted up . . .! (#25) Steve makes sense in that sick, masochistic sort of way and (#41, etc.) Laurar you are making the good clown in my conscience thumb his nose at bad clown. But Tariq has got to be right since tomorrow is a rest day . . .

If it doesn't kill all the way to death, it's got to make me stronger, right? 300 total reps for time definitely sucks more. Way more! If you don't here from me by Tuesday, I didn't make it. . . I'll have gone to a place with an abundance of rings and pull-up bars hanging from the clouds, a puke bucket in every corner, where pizza is a healthy food, Fat-tire ale flows in the kitchen sink, where the vids of CF girls play all day ( . . .just think of it, "CFTV" . . . ) and there is no such thing as a rest day.

oh, and painted toenails would be cool too.

#52/Sean: "Is he trolling or serious?" I wonder.

If serious, look at the "exercises and demos" link off of the main page, wherein you find vids for download.

Try these:
Kipping Pullup Concepts
Strict vs Kipping Pullup Demo
Eva Teaches the Kipping Pull-up

See also Comment #40. BTW, kipping is the default crossfit PU, unless otherwise specified.

If not serious, you got me.

10:00 as RX'd

13:37 as Rx'd
That was awesome! Can't wait to see "300" this weekend.

In an effort to get away from the debate about the counting, I actually did it.

Well, sort of. I did it badly.

jumps were OK. Pushup sets broken, but good form. Pullups were abyssmal. Horrid. Despite the fact that I Scaled them to 35-28-20 reps.

I did one set of 50-30-20.

Note to anyone who can really do (50-30-20)x 3: Please don't hurt me.

Note: followed wiht 1K on C2. 3:45

18:30 as Rx'd. (Rnd 1-50, Rnd 2-30, Rnd 3-20)I'm not too slick with the Double Unders and PU's. It took me longer than I liked.
Great WOD!
Tim

39, 200

As rx'd

11:49

19:26
sub tuck jumps

19:26
sub tuck jumps

14:14, but I think I did this wrong. Did 50 jumps, 30 push, 20 pull X 3. Oh well, still an awsome workout. Subbed tuck jumps for DBL unders due to snow and ice.

Age 30, BW 178#, 5'10"

Subbed tuck jumbps for Doubleunders and jumping pullups.

Didn't have 3 hours, so did one round (I guess) of:
50 tuck jumps/50pushups/50pullups
30 of each exercise
20 of each exercise.

18:17

The workout should run:

50 Double Unders
50 Push-Ups
50 Pull-ups
30 Double Unders
30 Push-Ups
30 Pull-Ups
20 Double Unders
20 Push-Ups
20 Pull-Ups

When coach says "Three rounds, 50-30- and 20 reps" That means that round one is 50, round 2 is 30, and round 3 is 20. It's pretty simple, but I guess it's possible to complicate nearly anything if you try hard enough...

Huge thanks to Jim and Steven for stopping by for the open house. To Joey, Comment #21 yes, it's cheerleader practice. Their squad is named "We make you look weak so you have to come up with a better joke"

26m/200#
cfwu x 3, no pullups/dips

i broke the jumprope on doubleunder #2 of 50, then someone from the gym gave me another one before the last set. so i scaled like so:

50 tuck jumps
50 pushups
20 pullups - 15 jumping pullups
30 tuck jumps
30 pushups
15 pullups - 10 jumping pullups
20 doubleunders
20 pushups
15 pullups

21:10

So I work in the corporate fitness industry(for now), and this was today's tip of the day from my company. ARE YOU KIDDING ME??? Thousands of employees are going to see this. I should email corporate headquarters and tell them to "GET SOME"
*** Today's Tip: Effectively Flattening your Stomach
While crunches are effective in building and strengthening the
abdominal muscles, they don't address the layer of fat sitting on top
of the muscle. To work away the fat, aerobic exercise is your best
bet. Focus more on duration than intensity in order to burn the most
calories.

CFWUx3 (-pull-ups/dips)

As Rx'd
24:40

I should have left earlier for the gym. ONly got in 2 full rounds (1 WOD).

CFWU(-PUs)x3

Round 1: 18:00 (no kidding it actually worked out like this) 50s-8:00; 30s-6:00; 20s-4:00
lots of good kippers. Sub OVHS for double under- no jumprope and the towel's too short

Round 2: 21:50 didn't time the individual rounds
kippers, jumpers and lots of gravitron to get that chin up to the bar.

maybe try for a 3d round later today. . .

Moral of the story: shave your face before the WOD- you may not be able to grip the razor and if you can, it could get bloody.

2-0 out.

Man, and i choose today to come back to WOD's after my injury : )

34 yrs. m 200lbs
sub'd tuck jumps
17:40

M, 41 years
6', 190

1st round= 50 tuck jumps(sub for DU's)
50 push ups
50 pull ups

2nd round= 30 tuck jumps
30 push ups
30 pull ups

3rd round= 20 tuck jumps
20 push up
20 pull up

Time = 14:32

Jesse- LOL... Let me know when you are holding try outs for the squad.

25:25 (50 of each, 30 of each, 20 of each).

As Rx'd
11:38

13:38 as Rx'd

15:40 as rx'd

43, 175 bw
8 mins on elliptical
cfwu (-pullups & dips) x2

100 jump rope (subbed for du....cant do them yet)
50 push up
50 pull ups (man do I gotta figure this kip thing out!)
60 jump rope
30 push up
30 pull ups
40 jump rope
20 push ups
20 pull ups

approx 19 minutes (from a wall clock)

Loved the comment about shaving. too bad I didnt see it till well after I worked out!

CFWUx3 (no pull-ups / dips)

39:52

BW 170

as rx'd (RD 1: 50 of each, RD 2: 30 of each, RD 3: 20 of each)

8:52

had to sub quite a bit; tendonitis in left elbow meant subbing 95# wide grip pulldowns for pullups, and I can't do double unders worth squat, so I just did 100, 60, 40 of single jump rope

15minutes

CFWUx2 (5PUs/8Dips)

As Rx'd (50each, 30each, 20each): 17:33
Repeating two more times would have just been silly.
Worked on some HSPU after a 5 min break.

20 yom
200#
50 each, 30 each, 20 each 21 minutes
subbed situps for double unders.
i can't imagine doin 900

Male 40 / 6' / 187 lbs.

25 - 15 - 10 of each

20:27

No rope so I did lateral jumpe over a 1' box.Total time was 16:10
I think I saw pukie in the room with me for the first time. Didn't meet him, but I saw him :o

WU: 30 minute run
WOD: 11:43

As RX'd.. 18:49
I hate push-ups!!!!!

TJ here at CrossfitEAST.
I tried doing the handstands with a partner as shown in the video. NOT EVEN CLOSE !! Feeling movement at the base within my wrists,elbows and shoulders were telling. You need to do an article on the requirements for this. If my Police and SWAT guys could develop this kind of awareness it would be outstanding. Looking forward to seeing you in N.C. and picking up some new skills.

meant photo....thinking video....( hint, hint)

Didn't write it down before I went to the gym, so I messed it up a bit

Tuck jump, push ups, sit ups
Rnd 1, 50 reps each
Rnd 2, 30 reps each
Rnd 3, 20 reps each

13:47

may give it a go the right way this afternoon.

The best part about today's picture is the dude in the back givin' them the "are you flippin crazy?" look.

#46, Steve may be a troll. There's no reason to make this any harder than it has to be. I will do as rx'ed, anyone else who wants to do this WOD 3 times can go ahead and do it.

This should be about a 15min WOD, give or take 5 min.

CFWU x3 (sans pull ups)

No space for jump ropes without making others nervous. At least not near the pull up bar.

400m
50x3
400m
30x3
400m
20x3

Pull ups were broken to hell and used gravitron for the last ten to twenty each set. 19 minutes.

Female 42/120lbs/5'5
time: 12:15
the pull ups suck, had to break them up...alot

Male
Age: 30
Bwt: 135

Subbed 20 inch box jumps for double-unders...everything else as RX'd.

17:23

Working on 5 hours of sleep...and I definitely felt it. Felt great once I got through it though.

Comment #73 Barry Weidner - I also work in the corporate fitness industry (for now), and I get the same stuff every day. The other trainers here look at me like I'm crazy when they see me training (myself and clients).

Wimped out and did the 50-30-20 x 3 rounds version - what a loser!
It still kicked my ass!
15:00

Bwt: 134

As Rx'd:

4:32

Did rounds
50,50,50
30,30,30
20,20,20

Push ups unbroken, pull-ups (kipping) broken into 2 sets on first two rounds

Might do this with vest next time ?

#101 Justin
No doubt, man! I get it too. However, I have converted many members to the CrossFit method. I teach boot camp classes via CrossFit and I get 20 members steady every week. I am in the process of becoming an affiliate outside of Philadelphia. You looking to branch out on your own as well?

Male 5'7" 165lbs.....Severely underestimated workout....thought I could do it under 15 min........22:01.35

I take the CrossFit classes at the San Francisco Krav Maga school, but this is my first time trying the actual WOD and posting to the site.

34 yo Male
190 lbs.

I did the 50 DU, 30 Push, 20 Pull version for 3 rounds. 1st round subbed tuck jumps for DU since garage ceiling is too low for jump rope. That hurt my knees, so for the 2nd two rounds, I subbed laterlal jumps.

Pull-ups were on a stand, so I couldn't kip. Pull-ups were a joke and had to jump up to negatives for most of them.

22:34

As rx'd 46yo male 165 lbs
rd#1 1:10/:50/2:36 50/50/50
rd#2 1:32/:56/2:05 30/30/30
rd#3 :39/:20/1:29 20/20/20

Total 11:39
2nd round of 30 DU's was tought after the 50 pullups.

All Pullups kipped and broken.
All du's broken
All pushups broken except round of 20

WOD as RX'd: 18:53

Speal (#103),
I'm hopping that you forgot the one in front of the four for your time. If not, you rock and definately need that vest for next time.

21:00

50 - 30 - 20

Double unders: generally single double unders for me. I can only get 3 in a row and a good try.

Pull-ups using blue band for assist

Push-ups on knees

28:03

bw 149#
19:28
sucked on double unders, and any WOD with a century of pullups is sure to be a slow one for me

so here's what I did,

50 pullups, 50 pushups, 50 jumping jacks
30 pullups, 30 pushups, 30 jumping jacks
20 pullups, 20 pushups, 20 jumping jacks

17:50

prob should have done the tuck jumps instead of jumping jacks

I can't even jump from a week of previous workouts. This one is gonna hurt.

32/5'11"/196

CFWUx3 (Subbed crunches for sit-ups, lunges for pull-ups)

Subbed regular jump rope for double unders at 2x the reps.

1st: 100 Regular Jump Ropes
50 Push-Ups/Pull-Ups
2nd: 60 Regular Jump Ropes
30 Push-Ups/Pull-Ups
3rd: 40 Regular Jump Ropes
20 Push-Ups/Pull-Ups

Time: 25:10

Followed with:
Lying Cross-Face Triceps Extensions: 10x25lb, 20x20lb (Dumbbells)

Cable Pushdowns: 10x150lb, 10x140lb, 10x130

Vertical Bench Crunches: 3x14reps

Hilarious today, thank for the laught. Canadian forces women doing crossfit since about a year. Yesterday did my own version:
cfwu
for time x3
BenchPx7
row 800m
one H stach x5 each
kettle bell swingx10

Now sorry but need to share my frustration about being a crossfiter in gym who are not design for that! Some bases are better but in general it suck!! And man all those ignorants people I set up my stuff go row, come back and all my weights was gone, grrrrr ;)

M/26/181
CFWUx3
WOD as Rx'd:
round 1: 50- double unders, push-ups, pull-ups.
round 2: 30- double unders, push-ups, pull-ups.
round 3: 20- double unders, push-ups, pull-ups.

14.12

with 20 lb vest 16:24, nice "wod" coach.

M / 37 / 185

As RX'd - 31:45

Double Unders and Pull Ups were broken sets...

Dear lynn or Coach

HELP!!!

Could you please clarify the correct version of todays WOD as the number of perceived variations is becomming quite confusing.

As ever your friend in Fitness and Health

Neil

Working with my hands tomorrow so will do this after work tomorrow. Subbed a variation of the "Birthday" work-out from CFSC in Nov.
4 rounds for time:
25 walking lunge
25 squats
25 walking lunge
25 sit-ups

16:33

Alternated straight lunges with lateral "cariocca" lunges.

Walkin' kinda funny, now...

WU- 15 situps, back extensions, squats x 3, shoulder stretch

Instead of DU ran on elliptical for 500m, 300m, 200m
push ups on knees- 50,30,20
jumping pullups and then 100lb pull downs- 50,30,20

Time- 28:50

I had to do some subs because of my foot and some because I am weak and some because halfway through the first jumping pull ups I landed wrong on my better leg and twisted my bad knee.

Today I was the bug...

Kate

Good to see you back Bingo!

Kate

Name: Kalani NG
Age: 26
Weight: 196
Height: 5"9"

I did:
Rd 1: 50 DU, 50 Push ups and 50 Pull ups
Rd 2: 30 DU, 30 Push ups and 30 Pull ups
Rd 3: 20 DU, 20 Push ups and 20 Pull ups

My Time: 18:21

Notes: Great workout, it's funny that It's not during the workout that pukie tries to visit its after I start cooling down. well I started out kind of slow trying to get the rythem for thDU's then once I got the rythm I got tired. So I got to work on that. (Also one of the bearings on my rope slipped out and down the rope and wacked my shin. That felt awesome and on my first revelution too.)
Any way I did all kipping pullups.

1 corr 9:27 (I beat my body and Make it my Slave.)

As Rx'd
29:22

For those confused about today's WOD, go to the WOD posted on Feb 1 of this year - Fran. We all know Fran is:

21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

You will find the WOD description for Fran is written in the same manner as today's description. So, using Fran as the "known" factor, today's WOD should be done as follows:

50 Double-unders
50 Push-ups
50 Pull-ups
30 Double-unders
30 Push-ups
30 Pull-ups
20 Double-unders
20 Push-ups
20 Pull-ups

And you're done. Enjoy.

Modified the WOD:

25, 15, 10reps
Double-unders
Push-ups
Pull-ups

13:26

Trying to get back into CF.

as rx'd 18:15 Finally saw somebody else at the gym doing crossfit, woohoo.

have yet to do a DU

sub 6x SU for DU, lots of jumping negatives for the Pull-ups

rnd1: 50
rnd2: 30
rnd3: 20

32:30

Tim: 13:33 as rx'ed

If'n I hadn't been outta shape I mighta broken 10:00... alas.

15:47 as rx

BW 168 age 38
Single unders x 3
150 Single unders,50 PU,50 PU
90,30,30
60,20,20
18:32 mins

Anyone willing to name the hormone or chemical resonse that makes one meet pukie at the end of a hard workout?

Pukie visited me once years ago, and often when I trained, dehydrated, in high school. It happened when I wasted my ACL skiing; norepinephrine for the injury, I think I remember.

Age: 37
B.W.: 162
as rx'd: 12:50

23:15

half of the DU each set were tuck jumps.

19m: 187lb

as rx'd 18:00

Pullups were an issue because I started up an adult gymnastics class on tuesday and saturday nights. Would have been more like 10 minutes without the added pullups, pushups and du's were not too bad.

21:28 as Rx'd.

Usually sub tuck jumps for DUs, but today I forced myself to do the DUs. Slowed me way down.
Should've been around 15 minutes.

16:16

20:22 as Rx'd

All pullups were broken sets. Did them with palms facing in.
I hurt my left arm 2 days ago so I could only do 20 pushups per round.

50/200/75

50-50-50
30-30-30
20-20-20

15:46

12:26
50 of each
30 of each
20 of each

13:26
subbed 2x single unders

Kate #123

It's good to be here! Thanks.

Actually tried doing double-unders. Took me about 5 single-unders to get one double-under. Couldn't get momentum or rhythm going. So, this took a while. Finally gave up and subbed in jump-tucks.

Pushups were a breeze.

Pullups - broke all sets into about 5-8.

50 DU
50 Pullups
50 Pushups
30 DU
30 Pullups
30 Pushups
20 DU
20 Pullups
20 Pushups

About 25 minutes, if you take out all the breaks for multi-tasking around the house.

Age: 31
BW: 180

WOD as rx'd:

19:46

Tough one, as always. Double-unders are improving. Best rhythm for me is achieved by doing single, double, single, double which allows me to do about 6-10 consecutive without tripping up. Of course, it increases the workload but it's the only way I can get the required double-unders legitimately.

Countdown to seminar is 10 days and I can't wait. Anyone else going to NC?

Dan D.

Felt like crap today, did half volume (25,15,10):7:32

45 / 179

as rx'd this way:

50 of each
30 of each
20 of each

28:34 -- Took over 6 minutes for the 50 DU! I guess I should practice these.

So this week I started CrossFit. I had been working out "in the box," you know, lots of curls, single joint lifts, and slow running. However a buddy of mine introduced me to CF and so this week is week 1 of internalizing the CrossFit philosophy. Needless to say ole Pukie was looking over my shoulder today. I subbed singles for the double unders:

100/50/50
60/30/30
40/20/20

18:45

All the pullups were assisted, I suck at those and am working hard to improve, pushups were pretty good. But I am pumped and look forward to breaking myself down and building up the CF way. Thanks!

Note to speal (comment #104)...omg....we're not worthy. You should do it next time with a vest and carrying a small child.

That is an un freaken believable time. You are an ANIMAL!

17:39, subbed tuck jumps, knees to waist, pushups chest to floor, kipped pullups, varied grips. I may have felt like a Spartan when I started, but I was a pukin' Persian when it was over! Thanks, Coach. BW:172, Y/A:58

19:46. Thought I'd be faster, think I'm getting a cold. Subbed tuck jumps.

12:45 as RX. I didn't think this was that difficult to understand.

9:49 as rx'd, middle double unders were broken, dissapointed, should have been 8 minutes

bwt-167

pre-push jerk with implements -db's, bar, bag, med balls, child
post-amrap military sit ups in 2 min-65

Subbed 24 inch box jumps for double unders (50,30,20)

otherwise as rx'd:

15:52

15 min double under practice for WU
WOD as Rx'd (50s, 30s, 20s)
12:31

The jump ropes were missing for some reason so I subbed 800 meters for the jump roping. I definately saw pukie but I was able to hold her down :) I didn't think that this work out was going to kick my butt as much as it did.

M 27yo 188lbs

7:49 As Rx'd on a fast.

Had a hard time with the pullups since I did 50 yesterday. Subbed the DU's for 24 inch box jumps (50-, 30-, and 20-).
Timed out at 19:39.
A lil slow but the pullups were nasty.

It is the vulsalva manuever that makes you meet pukie. It happens when you build up an overabundance of lactic acid that your body is not used to.

WOD as RX's:
6Hrs,24Min,30sec!

Whew!

15:58

Kipping pull-ups.

never did double unders, and given the difficulty I had, I'll work on them later. subbed in twice as many jumpropes-limp I am sure.

17 min for everything

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

20:23

Sub'd the double under for the sport rope and doubled each segment 100, 60, 40.

50/30/20
tuck Jumps/Push ups on Knees/jump up pull ups
23:30

Is that supposed to be 50 dbl unders, 30 pushups, 20 pullups 3 times? Or 50 of all, and so on...?

I was only able to do one round before I got a bad blood blister on my hand from the pull ups. 20:58

WU
PU, Pushups, stretch
subbed DU w/ JKT
19:50
PU killed me

ouch!

50, 30, 20 (except last set of pullups)

Kind of Sorta Kipping/Frogsplash Pullups (last set only managed 8)

Subbed Jumping Jack for Double Unders (forgot my rope, DOH!)

Pushups

All as rx'd, only pullups were broken...VERY BROKEN

Halfway through my set of thirty my callouses turned into blood blisters, by the end of that set that had burst and I had blood running down my forearms...kept losing grip on the bar.

Does Pukie have a cousin named BLEEDO!

oh, time was 42 minutes

14:15 approximated as a time malfunction occurred but OPT and OPT Mommy verfified about 5 min added to the timer of 9:15
good steady double unders once the rhythm was going. Mid round was the worst.
kipping chins coming along but severely broken. They look worse if I try to rush them.

pre WOD - push jerk practice - med balls, weight plates, barbell and water jug and one attempt at a heavy punching bag.
post WOD - amrap - military sit ups - 2min = 55

as rx'd 19:30, does anyone know what a floor whiper is? that 300 workout looks awesome, it came from GYM JONES, at www.gymjones.com, it is kind of like CrossFit on crack.

26:56
subs: 24" box jumps for double unders, gravitron with #50 assist for pullups, and pushups on knees

first round only
13 minutes

#159 P-NO
I think you might be confused. The Valsalva Manuever, not Vulsalva Manuever, is a the process of balancing the pressure in your ears while diving of flying. Feel free to correct me if I am wrong.

correction, "diving or flying"

M/34/165

WOD as Rx'd:
round 1: 50- Tuck jumps, pull-ups, push-ups
round 2: 30- Tuck jumps, pull-ups, push-ups.
round 3: 20- Tuck jumps, pull-ups, push-ups.

18:51

as rx'd
16:00 minutes
broken sets on pull ups others where 50, 30, 20

sub 24" box jumps for double-unders (im a terrible jump-roper)

Otherwise as rx'd

15:02

Joey- Watch your mouth bro, there is no need for that here. You can't expect to take a shot at someone and not have them fire back. Just because Jesse doesn't serve doesn't give you right to flex because you got punk'd. I consider Jesse Woody a friend and would put my money on him w/out even knowing who you are. Oh, and before you take a shot at me, I serve as well. But you can feel free to bow up on me and talk like a tough guy if you want.

28/M/185
CFWUx3 (minus pull-ups)

17:19
Pull-ups were on rings.

26yo/M/68kg

50-30-20 reps of;
double unders
press ups
pull ups

13.42

then later joined in Team 7 in "Death by pull up";

18 rounds and 11 of the next (PB)

Also set the gym record for callouses lost in one wod.........3.

Ouchy.

P.S. Nicely said DJ.

50 Tuck Jumps, Push-ups, Pull-ups
30 Tuck Jumps, Push-ups, Pull-ups
20 Box Step-ups, Push-ups, Pull-ups

10:45

Hard today. Left knee, and right shoulder, giving me problems.
Iced knee after.
+Fingerboard session.
BW 65kg

M/18/185

as rx'd 16:04

31/185#

DU 50,30,20
Pushups 30,20,10
Pullups 20,10,5

Need alot of work on Pullups

Didnt even time. Around 20 minutes

28:55 had trouble keeping the doudble unders going.. are we counting them if they hit the front of your toe or does it have a to be a clean double under??

M/48/5'10"/175

Three rounds, 50-30- and 20 reps, for time of:
Double-unders sub tuck jumps
Push-ups
Pull-ups

13:46

16'00" subbing tuck jumps for double unders.
Wow, you guys are being awfully restained with the gymjones like crossfit on crack guy.

Joey has a fake e-mail addy, I wouldn't sweat him too much. Oh, and I enlisted for the last time before I retire recently, and I'm pretty convinced that I couldn't match up to the "cheer" squad. It doesn't take a lot of strength to raise your right hand.

22:37

First attempt at DU's. All completed and all broken.

M/24/175

as rx'd 14:12.

13:00

sub'd tuck jumps...du's need work

23:00, as rx'd.

subbed tuck jumps. 110 lbs. help on assisted pullups.

broken pullups & push ups.

12:20

46/M/195
RX'd....14:15

25.53*

DUs/Push-Ups/Pull-Ups
50/50/50
30/30/30
20/20/20

*Lots of Jumping Pull-Ups with negatives.
Lots of Broken Sets.

17:03 subbed tuck jumps for doubleunders since I am not coordinated enough to do them.

15.59 as rx'd

144lbs/30yoa

modified CFWU x 3

1st round
50 tuck jumps(sub for DU's)
50 push ups
50 pull ups

2nd round
30 tuck jumps
30 push ups
30 pull ups

3rd round
20 tuck jumps (only thing unbroken)
20 push up
20 pull up

Time = 14:15

Push-ups took the longest to complete. Started with underhand grip and rotated to underhand every 25 reps.

double under - pushups - pullups
50-50-50
30-30-30
20-20-20

Total time: 25:50

Completed all reps, but pullups came mostly in sets of 2 or 3.

3 * (50 double unders / 50 parallette pushups)

19:05

No pullups due to broken finger

BW 58kg

tried doing dbl unders and failed, so:
tuck jumps
pushups (alternating strict and knee-assisted)
JPUs

23:19

had to wait for the pullup bar

big pipe: 25:42, subd tuck jumps....pullups deadhang, took forever

160#/33yom

WU: SS/15 sit ups/15 OHS (x3)
WOD: as Rx'd
tuck jumps/push ups/pull ups
50-50-50
30-30-30
20-20-20

12:44

22:30

Pullups killed me.First time i've done double unders!

23:06

18:20

M,32yo,205
Fell behind in the WOD schedule due to shin splints from last weeks sprints, did on treadmil up to 15mph, and suffered after.
Yesterday did 5k run, broke up about five times, leg still swollen was bothering a bit. 27:41
Todays WOD
CFWUx1 and KB swings
RD 1: 50reps
RD 2: 30reps
RD 3: 20reps
27:27 as rx'd. Getting alot of 27's in my times I think I am going to play lotto tonight. And will do front squat WOD tomorrow to catch up.

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 10 squats, 10 sit ups, 10 back extensions, 10 pvc shoulder stretches, Samson stretch.

Double-unders: 50 broken – 30 broken – 20 broken
Push-ups: 50 broken – 30 broken – 20 broken
Pull-ups: 50 broken – 30 jumping – 20 jumping
Time:28:55

#109 and #149

Thanks for the compliments... I think the fact that I'm a flea helps a bit.

As written... 11:53

Steve - 15:50 as rx'd. Got a terrible charlie horse in my left quad as I began the 20 double unders, but pressed on.

Kelley - 18:07. used bands to assist on most of the pullups.

Subbed the double unders for dips (shin splints).
Everything else was as Rxed.

18:53

37 bw190

50 reps tuckjumps, pushups, pullups
30 reps tuckjumps, pushups, pullups
20 reps tuckjumps, pushups, pullups

11:18

14 min 1 sec

CFWU x3 (1/2 PU's&Dips)

WOD
:13::49

Felt heavy today. Thought coffee before I worked out would help, but it wore off quickly. This one was deceiving to look at... It worked me. Time to go and roll around the mat.

Get some, Go again!

14:33 as rx'd. Pre- Push Jerks and Post- 55 military sit-ups in 2 min.

I did this at my old YMCA and I think my results took a hit. I used a plastic 'bead' jump rope, which was a great weight, but too short so I think my arms had to do more work. Plus the handles were slick plastic so I had to stop my unders to re-adjust the hands. THEN my push-ups and chins suffered because of extra arm fatigue. Sounds like a bunch of excuses but I was missing the OPT today.

There seems to be people calling each other out here today which, to me, is highly inappropriate and completely unacceptable for this type of forum. I'm sure when this site was set up it was intended to be for good-natured sharing and a sense of community, not chest-thumping bravado and testosterone-fueled insults.

as rx'd. 9:32

50x 50x 50x
30x 30x 30x
20x 20x 20x

Pullups have gone to crap and are really slowing me down

26:51

bodyweight 178lbs

SS worksets: squat 235x5x3, press 130x5x3, clean 175x5x1

then the WOD...time 13:10.

M/257/27
CFWUx3

Sets of 50,30,20

22'32"

stress fracture so I didnt due double unders

50X50
40X40
30X30

18:00

25/63"/153

cfwu x3 -pu's

as rx'ed 14:45 OUCH!!!!!!!!!

anyone else ever get that flashing white light in there peripheral vision when they collapse after smoking themselves?????

50 each ,30 each, 20 each

pu's broken into sets of 15 and 10
pushups broken into 20's and 10's

i'm still nauseous 30 minutes later.

M 180lbs 23yrs
CFWUx3
9.53 as rx'd
I really suck at double-unders.

bwt-145
cfwux3 (with everything)

Doubleunders-pushups-pullups
50-50-50
30-30-30
20-20-20

20:14

Thanks Lynne for removing that comment.

I just don't understand the disrespect to the senior CrossFitters that is showing up lately. I don't care if the comments are coming from trolls or not. It's just wrong.

N- no WU
100, 60, 40 single unders
50, 30, 20 push ups half regular, half on knees
50, 30, 20 jumping pullups

Time- 22:05

She had a friend start with her but he had to go home, but she found out she works out the same with people or by herself.

Kate

14:30

29:19 as prescribed. Disappointed with my performance today. Lack of sleep + poor diet day = WOD disaster.

21.57 as rxed

15:11 as rx'd
pull ups killed me - singles at the end of round 2&3
pre- push practise with diferent implements
post - 2 min. max military sit ups - 61 reps

17.49 using the 20lb weighted vest. The vest really changes things a lot - it turns what should have been a fairly straightforward endurance workout into a gruelling slog of muscle failure. Given that I need to increase my strength, it was probably a wise choice.

Pullups and the last round of double unders were rough. I tried to do a 1/2 mile run with the vest on as a cooldown but I got calf cramps on BOTH SIDES. Remarkable.

Tariq

28/F/105#

as rx'd

18:18

jump rope kept getting twisted, spent a lot of time trying to unwind it. still kicked my butt, felt pukie lurking...

45/m/160#

as rx'd

15:21

M/34/175#

25:01

Need to work on double unders. Did a whole lot of singles in between trying to get a good rhythm.

44/176

As rx'ed: 18:55

Yup...underestimated that one.
Not feeling well tonight but gave it a go, the double unders were done one at a time. Didn't very much like going into the first set of pullups under distress, usually they come first, damnit.

22/m/165
sub tuck jumps for Double unders
sub jumping pull-ups for pull-ups
1/2 the volume of pull-ups (so 50 total 25-15-10)
14:30

Age:40
BW:200 lbs

17:45

sub box jumps for for double unders

sub jumping pull ups halfway through workout

as rx
20:55

21:20 a particularly pathetic performance partially propigated by personal passivity.
1st set of double unders did fast rope for 2 min, second set fast rope for 1:30, last set did double unders. get really bad shin pain with double unders and thursday is our ruck day. push-ups broken first set, solid last two. did jumping pull-ups on all sets. I've gotten out of the habit and am working back into it.

Was kind of dragging from lifting bis yesterday.

AS rx'd 16:31

34/180

19:44 as rx'd the double unders slowed me down

as rx'ed
44:32

Apolloswabbie:

What's your blog address?

Thanks.

36 mins as Rxed. And it was harder than I thought. I thought I'd do 30 mins of cardio after, but I'm wiped. I could do it, but I don't want or need to.

M/28/230#

20:15 as Rx'ed.

CFWUx3, no pull/dip, subbed 25# DB snatch for squats. Trying to work on this one for my "intermediate" levels.

24:39, ouch. Definitely lurking pukie...pushups for whatever reason stalled out. Pullups normal, if good, but not great. Double unders at least I can no longer blame poor performance on the rope, as I finally have a good rope. Got a rhythm eventually, and I have to say that tuck jumps or doubled numbers of single jumps in no way replicates the true nature of the double under, where coordination is necessary. anyhow I'm blathering on. It was a tough one for me. Climbing tomorrow!

Mark

As rx'd. 18:30. I need to work on jumping rope.

14:39 (double unders, kneeling push ups and CF jumping pull up's).

post: 2 min of max sit ups, 37

18:30

100, 60, 40 single unders
50, 30, 20 pull ups (w/gravitron assist)
50, 30, 20 push-ups (no assist)

As rx'd, 18:56 everything broken. No coordination at all on the double-unders.

I'm just in awe of the times people are putting up here. I have been doing CF for a year now, and am in infinitely better shape, but to see times in the 10-15 or even 20 minute range is humbling.

Ran 1/3 mile to the gym
As Rx'd - 25:39
Ran 1/3 mile home

Pushups unbroken; DU's broken into sets of 20; pullups broken into sets of 5 after first 2 sets. Pullups took me approximately 18-20 mins out of total time.

280#/43 yom

as rx'd w/jumping pull ups

26:43

A BWT of 280#'s is great for moving furniture and refrigerators but not that great for this WOD. Ouch.

28/m/160#

14:30

sub tuck jumps for double unders
push ups
pull-ups

And I met pukie after the workout.

bw-201

wu
goodmornings, knees-to-elbows, squats, snatches, pushups

wod-
50 pullups
50 pushups
50 tuck jumps as sub for double unders
30 pullups
30 pushups
30 tuck jumps
20 pullups
20 pushups
20 tuck jumps

16:20 total

I did what I think is the actual rep scheme that Coach intended. It amazes me how much some people read into these workouts. It usually seems to be the newer visitors that heard from a magazine how sick these workouts are and they out-think themselves and psych themselves out by making it harder then anyone could imagine. Crossfit is hard, Not stupid to the point of overtraining.

Just my 2 cents....thanks Coach!

PS-I realize that double unders have a skill factor, beyond the fatigue factor, that isn't found in to the tuck jump. Had I done this as rx'd, my time would have been longer. My double unders are more like shin flogging.

MC

Bill 46 yom 180bw

CFWU (Sort of: - push ups, dips and pull ups) Did 100 su and 100 Back Extensions with Samson Stretches.

Subbed Tuck Jumps for Double Unders.
Push ups
Ring Pull ups-

All sets broken. Kipping pullups for most, first set of 10, then 6, then sets of 5 became the norm.
Pushups actually felt like a rest but only knocked out 30/20, 20/10, 20

I dreaded putting my time down (26:35) as my wife and daughter did it in around 20 back home.

29/185

15:16 as RX'd

m 36 185#
no WU, sub tuck jumps for double unders
50/50/50
30/30/30
20/20/20
lap time 13:45 felt good, did more...
30 tuck jumps/ 20 Push ups/ 20 PU
final 17:45
now, not feeling so good! Thanks eveyone for the motivation!!!

38yo 155# M

100 Regular Jump-rope reps
50 PUs
50 Pulls
Then 60/30/30, 40/20/20 of same

19:00

Many broken sets on Pull-ups.

age 40
bwt 209#
I don't think I did it right now that I looked at some of the other workouts. I did do it pretty quick for me so I was feeling it pretty good.

50x3-tuck jumps
30x3-pushups
20x3-pullups
time-14:00

39yom 5'6" 165#

CFWUx2 - pus and dips

22:46--subbed pistols for double unders due to Achilles injury.

subbed air squats for Double unders.

Pull ups slowed me down

22:10

bwt 240 age 31
modified cause of soreness

box jump circuit 10x,6x,4x
15" 15" 24" 15" 30"
pushups
30/20 30 20
jumping pullups
broken

total time 19:50 still a very challenging workout.
rest day is definitely needed

ugh. not good enough at double unders to actually get more than two in a row. so i did singles...(it feels like cheating)

20:59

39/195

27mns
subbed tuck jumps for jump rope
Push-ups and jumps took about 4 mns, damn pull-ups the rest. I can't wait to get outside so I can start kipping properly. I'm using a doorjam bar, so kipping isn't really possible...

14:49

100, 60, 40 regular jump-rope. 25, 15, 10 pullups, and as rx'd on pushups.

12:14

As interpreted
50 50 50
30 30 30
20 20 20
18:30

Had to make full use of the beginner's right to universal scalability....

WODs #2 and #3

Front Squat- 5 set, 3 reps. Stayed light cause this is new to me. Nothing heavier than 115

Then, did 30 double-unders, 30 push-ups, 20 pull-ups X 3 (yeah, I know this was the easy way)
Still about killed me. All sets pretty much broken and shattered but it was a great workout. Time about 25:00

40M/5'8"/180

CFWUx2
as Rx'd 18:25

20 min.

3x: 50 double unders, 30 pushups, 20 pullups

18:45

Scaled the pullups back to 35, 20, and 15 in the respective sets. I really, really, suck at kipping. I think my record so far is 8 in a row after 3 months of CF. I'm a little disappointed in my abilities there...

DU's and Pushups all RX'd.

Total time: 19:54 (10:50 spent on pullups)

Age 28
BW 165

M-39yo-190#

32:12

jumping pull-ups

35/170
22:54

I can't believe it. The workout was 50-30-20??? I, for some reason, thought it was 50-50-50. I'm hurtin =(

CrossFit Emerald Coast

Been slacking for about the last 4 3 and a half weeks, So back at it a lil harder now!
As RXed except add 400m run between sets.

Anabel : 20:04

Joey: 19:26

Gotta get back into the groove!

bw: 186

As rx'd: 19:12

Pullups destroyed me.

#252
right rep range but order of exercises was
double unders, push ups then pull ups

M/48/163

Total time: 22 minutes

1st set:
150 jump rope
50 push ups
50 pull ups

2nd Set
100 jump rope
30 push ups
30 pull ups

3rd Set

20 tuck jumps
20 push ups
20 pull ups

19:26

19min 13sec

19:39

Three rounds, 50-30- and 20 reps, for time of:

Single unders (need to work on DU)
pushups on 10" box
pullups (first 30 in first round kipping and broken into sets of 3 and 4, but unassisted for the first time...rest were jumping)

New Crossfitter here (in my 3rd week).

Kept reading the evolution and cheap shot on the post today...

Tought the 3 rounds 3 time (300 du AND pull up AND push up), sounded absolutely insane!!!!! so had to give it a try.

1h 17min-----NEVER AGAIN-----

steve (this was your idea) still waiting for your time???

heh.

As Rx'd

34:47

Ran a mile 9:32

-CFWU 2x10 (+b2b squats)
-Subbed tuck jumps because I didn't have a jump rope or a place to safely do DUs

Time: ~17 min

23:12 as Rx'ed

CF'r virgin no more-

1st CF workout ever today. Found site last week and have been checkin it out. Kicked my booty. Was ok with the DU's and push ups but had to sub lat pulldowns for pullups cuz I don't have a bar. Will get one soon. Met Pukies ugly sister, Ruppie.

Anyway- good stuff.

20:27

warmup walked a mile

had to sub out lat pulls for the pullups and tuck jumps for the double unders because i'm travelling this week and the hotel facilities are lacking in some equipment, but

total time 15:37. would have been a LOT longer if i had a place to do pullups handy. I struggle with those on the cfwu scale still.

mark

9:34 as Rx'd, did triceps push ups (elbows in).

-I would have thought this comment insane a few months ago, but I think my body is actually getting used to doing 100 pull ups a day.

as Rxed:

9:27

kipping is improving dramatically

50 30 20

doubleunders subbed with 2x the reps single skip.
pullups negative.
pushups broken.

24 y/o male; 175 lbs

25:55 as rx'd

it was a tough one, difficult to get the DU down, but working on it and all the pullups were broken into 5-6.

M/6'2"/200lbs/29yo

21:58

bw 165#

as rx'd 7'55"

did this workout 8 minutes after I did "kelly" in 22min 01sec

fun night

20:01 as Rx'd

Double unders really held me back, can't seem to accelerate the rope fast enough. Mostly singles and doubles, occasional 4 in a row.

i understimated this workout pull ups very hard i couldn't get the rithm in te kipping pull ups a lot of them jumping pullups time 20 min 20 sec. juan

time ~45 minutes

pullups slowed me waaaay down

--

Sub'd (max consecutive):

30 double unders (5 reps), 30 push ups (16 reps), 30 pull ups (11 reps.)
20 double unders, 20 push ups, 20 pull ups (Last pull ups were 3 sets of 5 slow negative close-pro grip.)

The time reflects the struggle on this one.

20:49

--

12.07
as Rxed (Total 300 reps)
Double Unders
Kipping Pull Ups
Push ups off Hex DB handles

did snatches, squats and swimming instead.

28 yrs old. 6'-1", 205#.

23:15 as rx'd.

almost puked. ripped my left hand open on the pullups.

33 / 230#

16:45

Box Jumps / Jumping Pull-ups

22:19 as rx'd

Greetings,

41 yo M 250# (and dropping)

Tuck jumps for double unders
rest Rx'd

I agree with Keeger bigger peeps not made for all this hopppin and max reppin stuff. Give me a block to push pull lift drop for a short period I'm in!!!

18:37

Still working on cardio (hence the weight is dropping) getting used to weight reduction....

Mark

Age 51/BW 240#
Round 1: 50 - tuck jumps, pushups, pullups
Round 2: 30 - tuck jumps double unders, pushups, pullups
Round 3: 20 - tuck jumps, pushups, pullups
(Jumps not very high and most of the pullups jumping).
22:57

44yom/219lbs/6'1"

3 rounds of:

50-jump tucks (killer!!!)
30-pu's
20-kipps

17:30 and exhausted!

2/3 CFWU (- pullups/dips)
17:00 as rx'd
(which means, rd 1 = 50 of ea.; rd 2 = 30 of ea.; etc.) I think I'm glad I missed the cheap shot at J Woody that was removed. I am happy at CF's explosion and the huge numbers of people who now benefit from this program - I am disappointed at some of the trolls and others who can't just lurk and learn for a while about what the tenor of this community is all about (or was when I first came aboard). I hope the trolls and numbskulls do not drive away some of the veterans - a lot will be lost if that happens.

Subbed squats for DU's, and situps for pullups...had to do this one in my basement...15:10...good as a nyquil for going to sleep...

subbed 24" box jumps for the double unders

11:54

55 y.o. 155lb 5'10
as Rx'd 21:22.
Ran part of the Mud Run course today to see what the course looks like, at this point. Picked up a few pointers I'd be glad to share with anyone planning to do the Mud Run at Camp Pendelton.

Subbed 2xSU for DU's
All pull ups after # 36 Jumping
Push Ups broken into sets of ten
31:00

Humbling work out today

33m/185#/6'/CF47

12rep CFWUx3 (I'm determined to do this warmup even on heavy pullup or dip days. But it sure made this workout harder.)

23.00

I did all pullups by alternating 10 kipping with 10 jumping. The bar was above my reach and I had to jump pretty hard. This added to the DU challenge. Very happy with first attempt at DU though. Found a rhythm. I love these.

Three rounds of (50 tuck jumps, 30 pushups, 20 pullups)

18 minutes or so. Sure gets the heart rate up.

m/39/193.5
time: 17:53
Isaia (pack) 17:15 w/jumping pullups. Micah @15:11? (puppy)
50 DU
50 Pullups
50 Pushups
30 DU
30 Pullups
30 Pushups
20 DU
20 Pullups
20 Pushups

19:34, subbed 24" box jumps for double-unders

Sub'd jump tucks
19:43

M50 69 180 CFT 715
13:31
Jumping pull ups

warmed up with some DU practice and just plain jump rope to get a rythm. This was really my first time with the DU's and you can tell if you look at the back of my neck. It was hilarious watching my brother and I whacking the snot out of our heads with a rope that was too short. All in all great workout. Also did ring push ups to mix it up. also great
Nolan: 28:33
Dan: 30:42

31 YOM, BW 200#

as Rx'd 18:30

broken sets of double unders and singles...I have the coordination and grace of an arthritic water buffalo.
Pull-ups assisted.

This WOD was a whole lot of suck.

No room in basement for d.u. so,
100 singles + 25 jump tucks/50/50
60 singles + 15 jump tucks/30/30
40 singles + 10 jump tucks/20/20
16:55

16:44

Assist on pullups. Did single unders with 4x multiplier.

Subbed tuck jumps for double unders

Foz: 12.01
Jeremy: 14.29 (then met pukie)

We were exercising in a local park and had a random come up and ask, "What are you guys doing? Crossfit?" It was mid workout and caught us both off-guard. He said he did it a while back to train for a fight and asked what we were training for. When we said it was just to stay in shape, he told us we were crazy.

16:15....sub 24" box jumps for double unders....

Team Lakeland
Neil: Sub'ed box jumps for DU's 22:13

James: Brand X Pack versionBox Jumps and a mix of pull ups, jumping pull ups and gravatron for a time of 13:02

27yo 200lbs

16:45

subbed tuck jumps

18:22 Sub ankle hops to a high target.

50 of each, 30 of each, 20 of each
jumping pull-ups

20:54

Subbed - Tuck jumps for DUs

Broken sets on pull-ups down to 5

14:59

23m/5'9"/181

sub'd tuck jumps for double unders

I accidentally hit the stop button during the first round of pullups and don't know how long it was stopped.

approx. 25 mins.

did this one outside on a beutiful Florida day!pull-ups
push-ups
step-ups aprox 20-24"( stairs behind HQ )
12:41

bw 183

as rx'd.

took me 18 minutes. just wasn't feeling it today. should have waiting til tomorrow. oh well, still a good workout.

Age: 41
BW: 167

CFWUx3

subbed tuck jumps for double-unders

19:04

fighting Pukie after the first set of tuck jumps...

First day. bwt 155.

30 minutes almost exactly (clock didn't have a second hand)

subbed tuck jumps for double unders, pushups on knees, pullups on gravitron at 130.

But I got all the way through.

Age: 22
BW: 170

Time taken: 40 mins
However, only completed 60 pull ups total instead of 100.
Added situps in the sets.

Andy: 25:11
Paul: 21:46

15:27

23-25 min with 30lb assist on pull ups. could not do more than 1 or 2du's in a row for some reason today.

Did half day due neck strain from Yesterday-

Apprx. 12 minutes

Bw: 185#
Age :24

As Rx'd: 12:55

Tryed to do the first round unbroken...didnt happen, and payed dearly for the attempt.

Great WOD!!!!

alt. workout

3 rounds:
10 95# OHS
3 135# press
15 back ext.

M/38/185

Good workout. Quick, intense and exhausting.

Subbed tuck jumps for double unders.

13:33.

More better faster

20:13

Subbed tuck jumps and jumping PU
17:28

THe CF PR crew:

Modified CFWU

Ruben as Rx'd: under 19 min

every one else subbed Box jumps:

Rafael: Under 23 min

Erika and Gladys: under 29 min both used assisted Pull ups and Pushups on knees.

Starting to really feel good now! Weight lifting days make me feel so weak but I made up for it with this work out!!
6:46 seconds!WOD NO BREAKS this time, except for some of that huffing and puffing! What a smoker! Still on Jumping pull ups but working towards kipping, getting a little bit of rocking motion going. Push ups and jump rope are very strong now! Thank you Crossfit!
41 5'5" 128 female.

As rx'd 28:30
all double unders done individually

15:52. Rings for pullups. Weighted handle rope.

-D.

22:56
20 real pullups, rest jumping

Day behind. Lousy time followed by massive headache, near Pukie, so thankfully this is buried at the bottom of the comments.

50-30-20
DU
PU most jumping
Push-ups

24:02

Embracing the suck, but this is ridiculous...

Round 1: all 3 exercises for 50 reps
Round 2: all 3 exercises for 30 reps
Round 3: all 3 exercises for 20 reps

As rx'd 15:18

50-50-50, 30-30-30, 20-20-20
Jeff- @work
12:15
Charity- 2/3 broken DU's, 1/3 TJ's
14:15

19:45

wu - 2000m row 7:44

wod - sub'd box jumps for double unders, otherwise as req'd. most sets broken, pull ups slowed me the most

18:10

50 Double Unders
50 Pull-Ups
50 Push-Ups
30 Double Unders
30 Pull-ups
30 Push-Ups
20 Double Unders
20 Pull-Ups
20 Push-Ups

(DONE 3/8/2007)

16:51
(used jumping pull-ups for many of them)

24/bw 205

squats instead of double unders
sit ups instead of push ups (misread workout)
17:32

24/6'3"/bw200
time~25-30 minutes
Tuck jumps and pushups were no problem, pullups slowed me down. I ended up kipping sets of 5, alternating palms towards and away. Even had to double kip the last set. It must have looked absurd, but I definitely see how kipping works the whole body in a positive way. It reminds of dolphin kicking in the pool. I can't wait for the charlie-horses in my lats tomorrow.

6'4 258#
50-35-15 (screwed up, didn't do 50-30-20)
subbed tuck jumps and jumping pullups
first 15 of set of 15 and all of set of 15 pushups done strict. otherwise done from knees.
rd1 9:44
rd2 7:03
rd3 4:29
21:16 total

Jumping pullups
Otherwise as rx'd

Time: 22:34

25:27

Three rounds, 50-30- and 20 reps, for time of:
Tuck Jumps
Push-ups
Pull-ups

A few days late and not for time, but finished single unders, girl pushups, and 100 lbs assist on the gravitron - hands sore

20:08 AS RX'D

did todays as Rxed

37:35

never got more than 6 double unders in a row :(
dead hang pull-ups

than did front squats cause i went mountain biking yesterday:
115-125-135-140-145pr-150pr-115

good day!
ratt

27:13 w/ 150, 90, 60 single unders, push ups & pull ups as rx'd. 10 min ellip wu 16/16. hr avg 127, hr max 159.

40/162
15.34

25yom, 172lbs
13:52

subbed lateral jump over 18" bench for double unders
about the last 1/3 of each set of pull-ups jumping
23:50

20:06

22:42
Had to stop once to bandage ripped callus that was bleeding on the pull up bar.

17:55 with 24 inch box jump sub for double unders

23:10, but at least did them exactly as rxd.

The double unders were the most difficult for me!

TSCHANZY 45YOM 174LBS 5'9"

Pulls ups kipped

double unders really slowed me down. Need some seroius work on them.

25:05 as rxed

19:06
Sub'd 20kg KB snatches for pull-ups

16:01

Sub DU for 10 in Boxs jumps.

As rx'ed with a break between round 1 and 2.

19 or 20 minutes from a wall clock.

As Rx'd:
16:44
(15 consecutive double unders was the best I could do...ugh, and 19 is my PR)

M/37/175

Subbed tuck jumps for double unders. For pullups did 30,25,20 to save time and keep heart rate up.

Time: 18:32

23:40 with jumping tucks. 50 all, 30 all, then 20 all.

25:39
Last set of Pull-Ups...11-20 Jumping

39 yom, 167#
40:45 (pullups took forever)

33'24. Double unders leave room for improvment.

about 22 minutes, jumping pu's

17:29

Tuck jumps instead of double unders

subbed 2.5 foot box jumps, doubling reps, for double unders. 21 minutes

3k swim in the morning (1.5k straight (tri distance)_

5 k warmup before evening crossfit

18:25

Half of the pull-ups were deadhang, half kipping. Subbed 18" box jumps for double unders.

18:11

subber tuck jumps for double unders.

TJs, pushups, pullups.
50x3, 30x3, 20x3

19:51

cfwux2(no pullups)
16:49
subbed straddle jumps over 9"med ball for du's

Wow,
I've taken one month off for the body to rest after 10 months of intense training. I tell all of you, this work out kicked my ass.

49 yom; 230#

subbed tuck jumps for double unders
mostly jumping pull-ups for pull-ups

total time: 23:53 with a lot of broken sets

25/15/10, in the park

pull ups were a shambles, i seem to get worse, not better

8:44

M/29/200lbs.

Three rounds for time of:
Jump Rope - 500-300-200
Push-ups - 50-30-20
Ring Pull-ups (some jumping) - 50-30-20

Complete in 29:21

I Can't even do 3 double unders in a row. :(

M/74/215/42yoa

~27 mins total
subbed 26" box jumps, knee bones too tender from AM 5K to do double unders, or even try to learn them!
2.27-1.36-9.18
2.08-0.58-4.55
1.41-1.01-2.53

17 of the 27 doing PullUps - still undoubtedly the first time I've done 100 pullups in a workout without jumping pu.

W.U. rowing
Subbed 24 inch box jumps for under rest as rx'ed
17:00 even

CFWU X 3 (15 reps per set of squats, dips, sit-ups, back-extension, and pull-ups)

WOD =~ 19 min

cfwu x3, no pullups/dips
WOD: 15:54, double unders very broken, pullups sets 10-15 reps alternating overhand and underhand, last couple each set jumping, all kipping

Subbed tuck jumps
Kipping PUs

26:28 (or so)

Murder on quads during jumps (after hockey)

26:57

Hey, that's me and Steve! There is a video of us doing the hand to hand if you search youtube for Primal Fitness. I've pressed Steve out to arm's length in that position as well. If that makes me a cheerleader, then Rah Rah it's good to be strong!

CFWU x3 (-pullups/dips)

24:34

pullups kipped & broken but getting better everyday(no sets less than 6)

subbed tuck jumps (broken - no sets less than 10)

We had to share the pullup bar...

AJD: 26:50
JRM: 28:56
JJJ: 29:00
TDF: 29:00
JF: 27:30

Did DU, pull-ups, push-ups.

11:52

Everything broken except push-ups although double-unders went well at times (max = 12 consecutive)

CFWUx3
22:37
The hotel (in Tricities, at Matthew's PW State hockey championships :) ) didn't have a pullup bar so did pulldowns (machine) as sub.

27:41

(done 3/12/07)
Did 50 box jumps (20" plyo box), 30 push-ups & 20 pull-ups per round (not as rx'd)
Mike: 3 rds in 28:49...HR avg 157 max 172
Renae: 2 rds in about the same time

wow! talk about not being worthy...4:32.......If I didn't trust the crossfit community, I would bet that was a typo.

20:32 as Rx'd broken pull-ups all over the place. Double unders were rough but got a few streaks of 8-10 in a row.

Glenn 21:30

31yo/m/185lbs

Done at HOME with swinging pullup bar!
r1: 10:18
r2: 17:29
r3: 22:46

27 minutes

chin ups were terrible...
a week off ruined my kip flow... and hands were still not 100 per cent.

an a positive note I found the best way to do DU's

OHS practice afterwards.. got to 135x10 then 155x4

27:49 50-30-20 dU push ups pull ups

Age 35
BW 181

33:24

18" box jumps subbed for double unders
Pullups from a dead hang
Pushups on pushup bars

39 minutes
still can't do double unders!
push-ups by sets of 10 (elbows)
pull-ups with 100 on gravitron

14.13

as rx'd apart from scaled pull ups (30,20,10)
... over-zealous parkour training yesterday!

27:28 as rx'd

m/ 29 yoa/ 6'2"/250 lbs (lost 5!)

1. Modified CFWU 2setsx 15 reps each
-OH Squat 45 lbs
-Goodmorning 45 lbs
-Blue Band Pull-Down
-Green Band Press
-Sit-Ups
-Samson Stretch

2. WOD
For Time:
-50 Double Unders- 21, 14, 15
-50 Push-Ups- 25, 15, 10
-50 Pull-Ups- 10, 10, 10, 10, 10
-30 Double Under- 20, 20
-30 Push-Ups- 20, 20
-30 Pull-Ups- 10, 10, 10
-20 Double Unders- 20 straight
-20 Push-Ups- 20 Straight
-20 Pull-Ups- 10, 10

Time: 22:04. The double unders took my wind, the push-ups took my will, and the pull-ups took my pride. I was actually pretty sore from shootfightin last night, so I just sucked it up and pushed right on through.

3. Static Stretching
10:00

44, 5'11", 204lbs
14:47
-sub 2x single unders
-sub some jumping and mostly weight assisted pullups

sub'ed jump ups to weight lifting bench
PU's on Gravitron
2 rounds.....gym opened late again...20 minutes or so.

23:57 with help from Gravitron

Split times
Rnd DUs/Push/Pull
1 0:51/2:10/8:08
2 1:06/1:30/4:23
3 0:58/0:46/4:04

Notes: Posting this 2 weeks late; used gravitron set at 50% help for rounds 1 and 2. Double unders 1 or 2 breaks from nicking the rope.

19:37
subbed tuck jumps for double unders

As Rx'd (some cheating on pull ups)

22:24

m/ 30/ 6-2/ 245

CFWUx 2x 10

First did deadlifts 7 sets of 3 reps. Then...

WOD modified as follows:
-Pull-ups were strict 'til failure then jump assisted.
-Subbed Dips for push-ups to increase the difficulty.

Time: 31:41. The pull-ups slowed me down a lot.