September 14, 2007

Friday 070914

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

Kelly225OH-30lbTire1-th.jpg

Enlarge image

San Francisco CrossFit plays with overhead strength - video [wmv] [mov]

Posted by lauren at September 14, 2007 1:06 PM
Comments

WOW!! What an inspiring video!! Simply Amazing!

Comment #1 - Posted by: Chris Lampe at September 13, 2007 6:19 PM

Circus freaks... Tony B getting in on the action in front of the camera! Now all you guys need is a nice Burgener hill.

Comment #2 - Posted by: Greg Everett at September 13, 2007 6:19 PM

Holy christ...225 squats and 150 double unders?? Insanity...can't wait!

Comment #3 - Posted by: layman at September 13, 2007 6:21 PM

Woo hoo! I love early posts.

Comment #4 - Posted by: MB at September 13, 2007 6:23 PM

Thanks from the East Coast for the early post. Helps for getting organized for the next day. My arms thank you also...

Comment #5 - Posted by: mm at September 13, 2007 6:27 PM

Soooo...I just bought a jump rope and tried to use it a little using BL's technique. I think I will need a bit of practice just to jump rope normal with out the double under. Monkey and football comes to mind!

What is a substitute for a double under?

Comment #6 - Posted by: Bill C at September 13, 2007 6:28 PM

sometimes i think im strong - but then i watch these rockstars.

wow.

Comment #7 - Posted by: eva claire (ec) at September 13, 2007 6:30 PM

YES! not another pullup! my poor hands....haha! Question? What weight on the squats? Sorry if that's a dumb question.

Comment #8 - Posted by: Shannon at September 13, 2007 6:31 PM

Anyone got a good replacement for double unders if you don't have a jump rope handy? (I know, I know, I need to get one now that Buddy Lee's on the team)

Comment #9 - Posted by: Dan at September 13, 2007 6:32 PM

Dan,

The FAQ answers pretty much all sub q's. It says tuck-jumps are a direct sub for double unders.

Comment #10 - Posted by: Will H at September 13, 2007 6:37 PM

Supa-Freaks! Adrian, K-star, Tony...nice work guys.

Comment #11 - Posted by: Robb Wolf at September 13, 2007 6:49 PM

To the guys in the video: w...t...f

Comment #12 - Posted by: Will H at September 13, 2007 6:50 PM

Great work crossfit SF. Very inspiring video.

Comment #13 - Posted by: Joe at September 13, 2007 6:52 PM

Awesome video. Love trying cool, new stuff.

Comment #14 - Posted by: Matt at September 13, 2007 6:54 PM

just got my rings in the mail
going to do the wod plus 21/15/9 ring pushups ring dips and maybe ring pull ups or ring k2e should be fun

Comment #15 - Posted by: angelo 36/250/xfit feb '07 at September 13, 2007 6:54 PM

Amazing video. My jaw was on the floor during the 1 leg OHS. Thanks for the inspiration guys, now I know its possible. KS.

P.S. I saw someone's comment on Wopat's post from 9/11, so I went and found his. I was touched, partly because I went about that day as anyother and didn't even really reflect on its meaning. Thanks John.

Comment #16 - Posted by: Kyle S. at September 13, 2007 6:54 PM

WOW! That stuff is so cool! Strong strong strong men. Awesome.

Comment #17 - Posted by: nicole at September 13, 2007 7:05 PM

Where do you guys get these sweet remixes? I'm loving the Beastie Boys/Old school rock combo.

Comment #18 - Posted by: headonkey at September 13, 2007 7:13 PM

Oh my, another quick burner. It's on now, Rob!

Comment #19 - Posted by: gaucoin at September 13, 2007 7:14 PM

Video dudes = Freaks of Nature.

Btw, I'm calling a 5K on Saturday to hopefully coincide with the AIDS Run/Walk 5K Fundraiser on Chicago through Grant Park. Come on nowww, Coach!

Comment #20 - Posted by: MGold at September 13, 2007 7:16 PM

I have a question regarding form on Thrusters and Push-Press. Mine look a lot more like Dave's than Greg's in that my feet come off the ground, or at least go up on their toes on the thrust. Greg's, however, do not.

Am I not pushing off my heal enough? Am I not timing the push with my arms right? Or is this another case of Greg being super-human just like how he can receive the 135# clean in a full-standing position?

Comment #21 - Posted by: Jeff G at September 13, 2007 7:19 PM

#7 - Shannon
Unless a weight is given - squats are done without weight.

Comment #22 - Posted by: Flynn at September 13, 2007 7:20 PM

Very cool video, you guys are CFSF are monsters.

Comment #23 - Posted by: Sam In Aus at September 13, 2007 7:21 PM

Holy cow, that video is so messed up. Those boys are circus freaks I mean 85lb overhead one-leg squat??? Unreal, I'm amazed.

And the Beastie Zeppelin, that was different, too.

Comment #24 - Posted by: gaucoin at September 13, 2007 7:23 PM

Just barely watched the video from yesterday. Greg, you are a beast brother!

Was that a Jesse Woody siting yesterday?

Comment #25 - Posted by: DJ at September 13, 2007 7:33 PM

love the video...i need to work harder.

Comment #26 - Posted by: BBH at September 13, 2007 7:36 PM

I can already feel the pukies coming on. I love these crazy workouts.

Comment #27 - Posted by: Sparky at September 13, 2007 7:39 PM

WOW.

Tony good to see you get some.

Comment #28 - Posted by: dan colson at September 13, 2007 7:39 PM

Yet another great video!

Comment #29 - Posted by: Blake at September 13, 2007 7:42 PM

WOW! Nice work San Fran. I dig the fact Tony B got down too.

Comment #30 - Posted by: DJ at September 13, 2007 7:44 PM

#17

This "mash-up" of the Beastie Boys and Led Zeppelin is from a CD called Best of Bootie 2006. Some other recent mash-ups on the VODs have also been from Best of Bootie 2005. Both are great CDs, if you can find them get them!

OHS Pistols - I love it...

Comment #31 - Posted by: Grant Scalf at September 13, 2007 7:52 PM

That was a GREAT video......GREAT

Comment #32 - Posted by: Daniel at September 13, 2007 8:04 PM

a sad day - i finally accepted the fact that i have "golfer's elbow," and will thus be out of commission on all PUs for, well, however long it takes to heal properly. i believe it's a result of the kipping motion on pull-ups in addition to playing five to ten rounds of disc golf each week. yes, that's right, disc golf. anyway, i'm pretty depressed about not being able to do many WODs as rx'd. planning on adding more leg work to compensate, which will probably be good, as this is my weak spot. will come back stronger soon.

Comment #33 - Posted by: esteban at September 13, 2007 8:14 PM

Question about hand placement for clean and jerk and push press. What is the advantage of a wider or narrower grip? I find that I can move the weight better with about a shoulder width grip, but it seems ROM would be less with a wider. Is there some one size fits all approach? Or different from one person to the next?

Comment #34 - Posted by: Mucl1280 at September 13, 2007 8:30 PM

any tips out there for those of us trying to master the double-under?

is the trick basically try to get up to your top speed with singles and then start jumping as high as you can? do you have to have a monster max vertical leap to get these down, or is it more a matter of timing? do the plastic speed ropes make a difference over the old-school fabric ropes?

buddy definitely got me amped for skipping rope!

Comment #35 - Posted by: bklynsteve at September 13, 2007 8:48 PM

I haven't posted in a while but there was no way I could not comment on this video. CFSF guys are no joke. Great video.

Comment #36 - Posted by: Kane at September 13, 2007 8:55 PM

I just recently started Crossfit this month. I've never felt more amp'd for anything in my life. This is pretty much what is keeping me going in graduate school and all these videos are making me realize why I use to love working out in the first place. I just wanted to say thank you for the innovation and for giving me a reason to get back in the gym. I'm only 22 and I was already bored with all the same junk everyone else was trying to feed the masses. I've already started spreading the word to all my friends. Viva la Crossfit!

Comment #37 - Posted by: Pita at September 13, 2007 9:23 PM

Awesome work SF! Y'all kill it.

Comment #38 - Posted by: Craig B. at September 13, 2007 9:30 PM

Kelly, Tony, Adrian: You guys are SICK! Amazing work, gentlemen.

Comment #39 - Posted by: mike at September 13, 2007 9:43 PM

Get some, Kelly!

Comment #40 - Posted by: Carla Mac at September 13, 2007 10:27 PM

Amazing video. The one handed ohs in the wind is what really blew my mind. That takes some serious balance, coordination, and strength; Awesome!

Comment #41 - Posted by: Denver D at September 13, 2007 10:34 PM

32-

I thought I sucked at double unders too, but then I watched buddy's video and realized my rope only comes up to my belly button, not my shoulders. There is an instruction video for double unders in the exercise videos section. They also talk about good ropes in the build your own gym article.

Comment #42 - Posted by: Baby Huey at September 13, 2007 10:49 PM

Kelly and Adrian...go CF San Fran! Adrian, you move like an angel...Kelly, man, just freaking strong. Great Vid, glad to see Tony in there, the guy behind the camera is NO slouch.

Comment #43 - Posted by: eva t. at September 14, 2007 12:04 AM

35/M/83kg

As RXed, 17:26.78.

Couldn't get any rhythm on my double-unders today, legs were too tired after BJJ and that heavy fran-like WOD yesterday. But I did it.

All DU broken.
First set squats unbroken, next 30-15-30, last 25-25-25.

Comment #44 - Posted by: PVD at September 14, 2007 12:29 AM

WOW!!! Kelly and Adrian, that was very impressive. Phenomenal strength and stability. Way to go guys!!

Comment #45 - Posted by: Ian Carver at September 14, 2007 12:44 AM

#35 I've found the best way to approach double-unders is aggressive rope speed. Really pull each turn around...most people kind of fire and forget.

Eva,

When are you coming for a visit. Kim thinks you've disowned her ;) Oh, and "moves like an angel"?? Way to bolster my tough guy image...

Comment #46 - Posted by: adrian at September 14, 2007 1:05 AM

Tony B., great to finally see the camera turned on you.

I know that this is going to contradict what everyone else is saying, but Tony, your breathing was all wrong. The way you puff your cheeks up when you inhale/exhale just doesn't cut it. I am not impressed with your effort. HA!

Seriously though, you guys have way to much time on your hands. Awesome video!

Comment #47 - Posted by: freddy c. at September 14, 2007 1:05 AM

21:17

crummy rythym with DUs.

Comment #48 - Posted by: Brent Dodge at September 14, 2007 3:07 AM

48/M/170
Yesterday 13:08
scaled back 115# thrusters/30# pullups
Todays 15:58 struggled with the double-unders.

Anyone crosfitting around Mosul?

Comment #49 - Posted by: ncsheepdog at September 14, 2007 3:39 AM

First, one of the most impressive videos to date - unlike anything I've seen before. We now officially have circus freaks in SF, cyborgs at HQ, and godknowswhat kind of animals up in BC. The west coast really does attract the lunatic fringe. :- )

2nd, for those of you wondering about DUs, go get a speed rope. You don't need Buddy Lee's top-end rope for DUs (but by all means get it if you want it). $10 will get you a fine speed rope at most sporting goods stores. Then, the DUs come much easier (and with more motivation, b/c it stings like heck when you whip a speed rope onto bare skin).

Last, I'd like to second JeffG's question at #21 above. I'm a few days behind, but I found myself rising up on my toes in the push press the other day. Is this a fundamental form problem? Any quick fix tips out there?

Comment #50 - Posted by: PatrickH at September 14, 2007 3:43 AM

8 minute snatch set - 67R/68L. Hand switch at 4 minutes.

7:52
50 tuck jumps
75 squats

Comment #51 - Posted by: Kelly Moore at September 14, 2007 4:04 AM

As rx'd: 18:42

Comment #52 - Posted by: Ashley at September 14, 2007 4:15 AM

Wow! Great inspiration from you all in the video.
CrossFit is just FUN!

Comment #53 - Posted by: Buford at September 14, 2007 4:27 AM

Been lurking on here for about 4 months and doing the WOD. Is this all you do for the day or is this after your other workouts? By the way yesterday was brutal.

Comment #54 - Posted by: shawn hultquist at September 14, 2007 4:29 AM

As Rx'd 20:08
I think I blew out my shoulder yesterday on the thrusters. It was still bothering me from the crazy push press day.

Comment #55 - Posted by: Moccasin Guy at September 14, 2007 4:31 AM

14:45

Post: 10 min. abs/back circuit (10 rdl/10 ab mat sit-ups) - 10 rounds

Comment #56 - Posted by: Mary Ann at September 14, 2007 4:36 AM

Here's a shirt idea for CFSF:

Crossfit San Francisco: Stonger than most

Subbed tuck jumps for DU

Jon-16:15
Zack-19:39

Comment #57 - Posted by: Jon Gram at September 14, 2007 4:50 AM

M 48 70" 176

Three rounds for time of:
50 Double-unders SUB Tuck Jumps
75 Squats

8:46

Comment #58 - Posted by: Louis Herrera Jr. at September 14, 2007 4:50 AM

13:42

sets broken

Comment #59 - Posted by: Hale at September 14, 2007 4:52 AM

Age=27
BW=185

As rx'd: 10:10

Comment #60 - Posted by: Steve Liberati at September 14, 2007 5:16 AM

Scaled-------->30 Box Jumps + 50 BW squats 3 rounds took around 12 minutes.

Comment #61 - Posted by: Chris B at September 14, 2007 5:17 AM

Impressive! One arm OH deep squats and one legged OH squats..will definitely give it a shot.

Comment #62 - Posted by: Brandon M. at September 14, 2007 5:21 AM

32/m/6'/190

1st round was unbroken. As I started the 2nd round of DU lactic acid kept me from ascending high enough on the jump to get a full DU the next two sets were broken. I Broke squats into 3 sets of 25.

10:50

Comment #63 - Posted by: Mikey at September 14, 2007 5:25 AM

f/28/110#

cfwu x 3

subbed tuck jumps for double-unders (no jump rope)
10:17

Comment #64 - Posted by: anna h at September 14, 2007 5:33 AM

23/m/170

subbed tuck jumps for double unders

11:11

Comment #65 - Posted by: Dover at September 14, 2007 5:34 AM

That can't be good for the back. A few months of that weight pressing down on your spine has got to make one of those dealies slip out of place.

Comment #66 - Posted by: Cervantes at September 14, 2007 5:38 AM

OMFG! What an amazing video.
Kelly, you are a beast. Pulling that tire around with the barbell overhead was just SICK!
Tony, great to see you in front of the camera.
Adrian, I think Eva meant you move like and Angel of death and destruction raining down large barbells of fury. How's that for your tough guy image. ;)


Oh and I did the WOD at 7am slowly
14:14 as Rx'd :(


Comment #67 - Posted by: Keith W. at September 14, 2007 5:52 AM

Holy video... 225lb OHS's? And what was it, 95lb overhead one legged? Talk about control. Looks like something new to work on.

Comment #68 - Posted by: Matt at September 14, 2007 5:56 AM

CFWUx3
WOD as Rx'd
11:43

Comment #69 - Posted by: JPW at September 14, 2007 5:58 AM

13:28 as rx'd

Comment #70 - Posted by: paulw at September 14, 2007 6:07 AM

23/M/162

CFWU

Three rounds for time of:
50 Double-unders -- subbed for tuck jump
75 Squats

19:54'

2 days rest inc. Thanks god its friday =)

Comment #71 - Posted by: Fredastere at September 14, 2007 6:11 AM

12:46
tuck jumps for DUs
Broken Sets
220

Comment #72 - Posted by: newt66ssa at September 14, 2007 6:12 AM

looks like a good one, finally can do DU somewhat consistently.

Question for the board, training for a 10K in 6 weeks, having a hard time increasing running and still doing WOD. Heavy leg work seems to be ok but high rep squats, particularly tabata squats, seem to really hamper my running. Any experience among the runners?

Comment #73 - Posted by: moglee at September 14, 2007 6:17 AM

m/38/223 lbs

scaled to 25 jump tucks and 50 squats - 21:45

Comment #74 - Posted by: Lin at September 14, 2007 6:26 AM

Forgot to read the sub's list first:

31/m/225#/71"

Sub 100 SU for 50 DU

11:43

Comment #75 - Posted by: airborne.s2000 at September 14, 2007 6:26 AM

Quite possibly the sickest CF video ever. Overhead Pistols?? Would have never imagined that was possible..great job fellas.

Comment #76 - Posted by: Damon, Sonz Decatur at September 14, 2007 6:55 AM

40yom/180 ---- 14:24

Using 2:1 ratio, regular skips to DU's, and counting ONLY the DU's.

1st round - 75 squats/30 DU's
2nd round - 75 squats/30 DU's
3rd round - 75 squats/50 DU's

Very happy that I got the rhythm of doing the double under's.


Before today, the max double-unders I had ever done was about 5.
-Cheers-

Comment #77 - Posted by: Tim Hamilton at September 14, 2007 7:01 AM

Oi...can't walk....

17:49 squats tied me up...

Comment #78 - Posted by: tedw at September 14, 2007 7:01 AM

Very funny thing I saw today dropping my daughter off at school.
On the marquis outside in big bold letters:

T-shirt sale this week -- W T F

(ah the irony...I'm sure they meant Wed/Thur/Fri)

Comment #79 - Posted by: Tim Hamilton at September 14, 2007 7:03 AM

Wow, I was happy just to finish till I started reading these times...first set did 50 du, then switched to 120 regular jumps and 10 du, or I would still be there...the du are no challenge ability-wise, but they kill me cardiovascularly...23:09....midline, meet the shakes...great workout, thanks coach.

Comment #80 - Posted by: layman at September 14, 2007 7:04 AM

Great video. This is the third video in recent weeks featuring SF Cfer's performing remarkable feats of strength and stamina. Do these guys do the daily WOD's posted on the main site? They appear to be as fit as beasts like Greg, Brendan, OPT, and I'd love to see how their times stack up. I'm not being critical, far from it. In addition to participating in CF, I'm also a fan, that's why I read everyone's posts, I'm up in the cyber stands, sweat stained and red-faced, cheering you on. I know how incredibly hard Heavy Fran is, so when someone whips through it in say 6 and change like Steve Liberati, well, way to go, man. And how about irondawg's 165 thruster/75 pullup Obese Fran? Whoa! Then there's the ladies, like Nadia, and Spider Chick, and in8girl's performances. Just awesome. So hats off to you guys in SF, and please, if you can, post some WOD results for this fan of yours in the bleacher seats.

Comment #81 - Posted by: john wopat at September 14, 2007 7:11 AM

DID CFWU x 3

15.53 as rex'd

Did the DU in 1 normal 1 DU rhythm..

Comment #82 - Posted by: onefinesuri at September 14, 2007 7:11 AM

36/6'2"/195lb
Colorado Springs

This one is going to have to wait until about 5:00 today because my new Buddy Lee jumprope should arrive today. Woot...

8:20 on Heavy Fran yesterday as RX'd. I've been doing crossfit now since July '06 and I have missed 13 workouts total to date. I've always used Gaucoin as my motivation for time considering his size and time. Looks like that gap is finally closing.

-Brent

Comment #83 - Posted by: Brent Maier at September 14, 2007 7:18 AM

Great video today! I weigh in at 87Kgs (190lbs) and I can barely manage a single OH squat with that! What an inspiration!

WOD as rx'd 7m:05s

Go hard guys!

Comment #84 - Posted by: Owen at September 14, 2007 7:20 AM

Wha? (rubs eyes in disbelief)

Strong work on the video, props to CFSF! I need to add pistols to my wu, because OH pistols might be the baddest ever (esp +95#). Leave it to someone in CF to try it and succeed.

Comment #85 - Posted by: davej at September 14, 2007 7:28 AM

Decided to crank this one up a notch and do 100lb barbell squats. Came in just under 30min sweaty as hell. Love that crossfit.

Comment #86 - Posted by: Tom OB at September 14, 2007 7:29 AM

How could I have forgotten to mention Kelly Moore, in a class by herself. BTW, when's the competition...for everyone else vying for 2nd place!

Comment #87 - Posted by: john wopat at September 14, 2007 7:31 AM

Those overhead pistols were just amazing! nice work guys, very impressive stuff. I loved how the dog looked at Kelly like he was crazy, carrying 225 overhead while dragging the tire. ;-)

I'm talking myself out of doing this WOD today so I can rest up for the cert this weekend. Really wanna work-out though...addiction? ;-)

Comment #88 - Posted by: nadia shatila at September 14, 2007 7:32 AM

21/m/178

Subbed 150 SU for DU
Squats as rx'd
10:20

Finally, a workout that I didn't completely suck at.

Comment #89 - Posted by: Sam at September 14, 2007 7:38 AM

Running a day behind so just finished yesterday's thrusters + pull ups as rx'd. 22:50. how the hell did Greg do 4 mins odds????

Comment #90 - Posted by: Bruce at September 14, 2007 7:40 AM

cfwu x 3

with tuck jumps 10:04
thought I had it under 10min, nope

nice video, great work

Comment #91 - Posted by: Brett_nyc at September 14, 2007 7:41 AM

No sure I can do double unders. I'll try but if I can't swing 'em I hear the sub is tuck jumps. Are those jumps with a tuck of the legs to the chest or something different?

Comment #92 - Posted by: Jared Zito at September 14, 2007 7:42 AM

Awesome show of strength in the video!

#86 Nadia-
Perhaps it is an addiction... :-) Have fun at the cert.

Kate

Comment #93 - Posted by: jknl at September 14, 2007 7:44 AM

As Rx'd:

18:47.

This was hard for me, mentally as much as physically

Comment #94 - Posted by: x66F at September 14, 2007 7:49 AM

M/44/250#

Had trouble w/du did 100 regular jumps instead
16:28

Comment #95 - Posted by: Stewart at September 14, 2007 7:53 AM

There was a segment on Sportcenter last night about John David Booty's incredible new core strength conditioning program. As far as I could tell it consisted entirely of sit ups with a med ball. I think if he watched that video he would reconsider the state of his core strength.

Comment #96 - Posted by: Aaron at September 14, 2007 7:55 AM

Subbed du for running jumprope, only counting the right foot landing. Got on a roll and was heading toward 100 (89) on first round when realized I only needed to do 50.

12:28

Comment #97 - Posted by: SueAnne at September 14, 2007 8:10 AM

30/m/190

7:47

Felt really good today.

Comment #98 - Posted by: MWade at September 14, 2007 8:11 AM

46 yom 160#
as rx'd 13:51

I need a new faster rope. Wasn't able to do yesterday's because of an impingment in my left shoulder. I'll have tostay away from overhead stuff for a while. I'm bummed!

Comment #99 - Posted by: Jim D. at September 14, 2007 8:15 AM

I bought my very first jump rope a few days ago - apparently just in time. Since I obviously don't have the skill yet to do double-unders, I sub'd single unders and did

3 rounds of
50 single unders
75 squats

Time: about 12 minutes

Then I did another few minutes of jump rope practice.

Comment #100 - Posted by: crazyXgerman at September 14, 2007 8:19 AM

11:39

http://www.logsitall.com

Keep the data flowing for the CrossFit community!

Comment #101 - Posted by: Angry G at September 14, 2007 8:40 AM

Male/29yo/165/5'6"

Subbed 400 meter runs for double unders
11:01
2 mile run afterwards

Comment #102 - Posted by: willski52 at September 14, 2007 8:45 AM

11 min flat.
worked up a good sweat though.

Comment #103 - Posted by: jassch at September 14, 2007 8:50 AM

M/25/175/5'9''

CFWU 3x15 (10 reps for normal pullups)

18:04

5 sets of 30 second jump rope sprints afterwords

I tasted the metal on this one despite my newbie time.

Comment #104 - Posted by: Jonah at September 14, 2007 8:52 AM

This is what's great about crossfit. Split my finger open last night and had to get 3 stitches, but I'm still able to do my WOD. Great stuff.

Comment #105 - Posted by: Mark at September 14, 2007 8:56 AM

Wu- 3 rounds of: 15 supermans, 15 sit ups, 10 push ups, samsons
Wod modified-
30 tuck jumps
50 squats
3X

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #106 - Posted by: verve at September 14, 2007 8:58 AM

5min rope skipping + CFWUx3

WOD as rx'd: 15:15

- Need to work on the DU's
- Have to buy myself a rope from Buddy Lee, cause mine sucks bigtime..

Comment #107 - Posted by: Leroy - Holland - 24yo m 173cm/72Kg at September 14, 2007 8:58 AM

9:06 with tuck jumps. Did sort of a tabata thing and it helped keep me honest with rest times.

Comment #108 - Posted by: rcurriejr at September 14, 2007 8:59 AM

23/M/208

Tried DU's, didn't work too well
Subbed tuck jumps
12:50

Comment #109 - Posted by: Nick at September 14, 2007 9:01 AM

46 196(new low)


as rxed 16:29

du all singles first rotation, second rotation got better some 2-3-4 and one 9 reps. Third rotation back to singles on double unders.

Comment #110 - Posted by: Kevin McClellan at September 14, 2007 9:03 AM

One handed overhead pistols?

Comment #111 - Posted by: palindrome at September 14, 2007 9:07 AM

As rx'd: 17:43

post-workout: treadmill (hill) 30 mins, level 12, speed 3.5, 45# backpack

Comment #112 - Posted by: headonkey at September 14, 2007 9:11 AM

Bwt: 134

As Rx'd:

4:49

Comment #113 - Posted by: Speal at September 14, 2007 9:18 AM

++++++++++++++++++++++ ___________++++++++++++

Warm-up (w/out oh squat)
13:15

Comment #114 - Posted by: FISH at September 14, 2007 9:20 AM

Those were some sweet looking kayaks in the video.

Comment #115 - Posted by: Tim Hamilton at September 14, 2007 9:23 AM

17:38
DU were very broken. Need more practice.
Squats down to 12" box, pause at bottom.

Comment #116 - Posted by: chris l at September 14, 2007 9:30 AM

Speal at 134 lbs?

Getting fat, eh?

Comment #117 - Posted by: bret kleefuss at September 14, 2007 9:55 AM

45m186/61"

cfwu and thursdays wod

fridays wod except tucks for double unders

12minutes 6seconds

comment 113 Speal-4:49 is 289 seconds divided 375
total reps is approx .75 seconds per rep. Phenomenal job.

Comment #118 - Posted by: jim at September 14, 2007 9:55 AM

Tried to work out, couldn't. Recovering from sickness, couldn't breathe. I'm going to lay down now.

Comment #119 - Posted by: warpzone at September 14, 2007 10:18 AM

M, 175, 39

as rx'd

12:25

Comment #120 - Posted by: Steeliekid at September 14, 2007 10:23 AM

31/M/188lbs
3 rds of CFWU w/o squats (15 reps of everything else)
WOD can't seem to do double unders so I subbed 3 rds of 100 one legged singles (50 each leg)and did the squats as rx'd.
Followed this with a 3 mile jog in 30 minutes and some thrusters with just the 45 lbs bar to practice form.

Comment #121 - Posted by: Jamie Maillet at September 14, 2007 10:31 AM

First time ever doing a Cross Fit challenge, coming from a point of pretty low fitness. The warmup almost killed me, but I did it (except I did the dips/pull-ups assisted with 40KG - I weight 96KG). Skipping I found pretty easy, used to box, although after the warmup had some trouble getting the rhythm going. Squats almost killed me - did a bunch of leg work yesterday, which won't have helped. Really helpful for sorting my squat position tho!

M, 211, 24

As RX'd

36:26

Comment #122 - Posted by: Pete at September 14, 2007 10:34 AM

forgot to post time 11:08

Comment #123 - Posted by: Jamie Maillet at September 14, 2007 10:37 AM

wod as rx'd-11:51
I had a great deal of trouble with this wod. No rhythm or consistent multiples in the du. Starting doind g singles just to get them done. Squats were also broken. Legs spent.
Post-hspu 7x4sets

Comment #124 - Posted by: Rob Corson at September 14, 2007 10:38 AM

Having some rotator cuff issues from push-ups that are affecting all upper body exercise including jump rope so:

Five rounds for time:
GHD Sit-ups 15 reps
Back Ext 25 reps
Walking lunge 50 steps

26:22

Comment #125 - Posted by: bingo at September 14, 2007 10:41 AM

CFWUx3, BW 127

as rx'd 13:45

finally getting some double unders strung together, thank heavens. I used to do them all 1:1, and before that 2:1, but now I can get anywhere between 3 to 11 d-u in a row. Squats hurt today!

Comment #126 - Posted by: Sarah at September 14, 2007 10:47 AM


-CFWU x 3
-Subbed 100 singles for double-unders
-Squats as rx'd
-12:30

Comment #127 - Posted by: Steve at September 14, 2007 10:55 AM

As rx'd 13:39
Had a PR of 15 consecutive DU's.

Comment #128 - Posted by: Theresa & Mark at September 14, 2007 11:00 AM

hamstring super sore from yesterday and dl tuesday
subbed 100 unders for DU
scaled to 25 squats because I was so hobbled
6:30

Comment #129 - Posted by: PGK at September 14, 2007 11:18 AM

as rx'd
splits-3:54/4:05/4:25
total-12:19

Just bought my first jump rope today. Consecutive double unders were impossible for me seeing this is the first time I rope jumped since elememtary school.

Post: Used my new rings from Gill Athletics and attempted muscle ups...didn't happen. Worked on explosive pull up portion, and finished with ring dips. Need to get the transition down. It will come soon enough.

Comment #130 - Posted by: CFcaymanM.D> at September 14, 2007 11:21 AM

Wanted a simple metcon; subbed Cindy.

15 rounds. Trying to work back up to my old PR (18+). Pushups are still poor; thinking seriously of GTGing.

Comment #131 - Posted by: Brandon at September 14, 2007 11:22 AM

27/78"/246

as Rx'ed
12:55

DU's were easy,
Squats kill me

Comment #132 - Posted by: EMill at September 14, 2007 11:28 AM

36/m/165

I will not have access freeweights for the next week so I did CrossFit Total today

bs-165-175-185f
sp-105-110f-110f
dl-275f-245f-245
total 525

Comment #133 - Posted by: epicurius at September 14, 2007 11:30 AM

Wow, that was fun! Rest day for me tomorrow. I'm going to need it. Tried to find an open area in the gym. Probably should have gone outside but the looks I got were priceless.

Forgot to time it but tried to keep the rests brief. Did 50-50 each round instead of 50-75. DUs were anywhere from 1-4. I think I'll compare based on the number I can string together next time since I don't have a time.

Comment #134 - Posted by: Jared Zito at September 14, 2007 11:32 AM

CFWU X 3

WOD
12:20

Comment #135 - Posted by: Terry at September 14, 2007 11:33 AM

9:54 as rx'd

post: 50 k2e parallel grip - 3:30

Comment #136 - Posted by: Intent at September 14, 2007 11:35 AM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Three rounds for time of:
50 Double-unders
75 Squats
Time: 27:18
Foam roll after

Comment #137 - Posted by: Sesoku at September 14, 2007 11:36 AM

46 / 175

as rx'd

22:20 - I'm slow!

Comment #138 - Posted by: tom perry at September 14, 2007 11:36 AM

amrap hspu one attempt = 14 as well as post.

Comment #139 - Posted by: Intent at September 14, 2007 11:36 AM

40 m/170 lbs

cfwu x 2

as RX'D 14:16

Getting better at DU - up to 15 at a time...

Comment #140 - Posted by: Todd at September 14, 2007 11:40 AM

By the way...by my math.

Your time is 289 seconds and there are 375 reps which means your rate of exercise is 0.77 seconds per rep...with no time at all to transition between said exerices.

Lord...

Comment #141 - Posted by: yaycrossfit at September 14, 2007 11:44 AM

pre cfwu ring style first time on rings did push ups and dips on rings ring dips=freakin brutal most I could string together was 3 but that was easier post workout for some reason

post more ring dips

mixed single leg jumps with doubles tabata style 4rnds per 50 squats broken into 25s took 12.5minutes not including some practice jumping to get timing down beforehand

Comment #142 - Posted by: Angelo 36/250/xfit feb '07 at September 14, 2007 11:45 AM

Age: 32
BW: 180

WOD (50 Double unders, 75 Squats) x 3

19:25 as rx'd

Double unders were (single, double) x 50 with a few bursts of 3-6 consecutive doubles without the single.

Comment #143 - Posted by: Dan D. at September 14, 2007 11:48 AM

After having been a regular @ SFCF for a little over a year now I can't shower enough praise on to these two. It really is a treat to have these guys coaching. The combined knowledge between Kelly and Adrian can take an athlete farther than one would've initially believed. I guess I kind of take for granted and forget the kind of beasts they are; videos like this are good reminders.

To answer John in #81, no, we don't usually do the WOD. Whoever is coaching at the time usually cooks up some type of sick crossfit-esque torture. In a given week there's a good mix of heavier days and your regular met-con type days. Both will usually leave us waiting to hear "Go get tacos and beer."

Comment #144 - Posted by: A_Dial at September 14, 2007 11:48 AM

15:25. I actually did 4 rounds. After the first round, I had a major foot cramp that took over 5 mins to recover from. So, once my foot felt better, I started all over again, doing 3 rounds for time. I feel like my double unders are improving. I don't need to jump up so high and can string more together. I attribute the slower time to having just taken an overnight flight.

Comment #145 - Posted by: Norma at September 14, 2007 11:51 AM

44/175

18:43 as rx'ed.

Today I chose to work on stringing DU's together so I must have had 2 failed attempts for every 2 I strung together which made my WOD look like this: 3 rounds of 50 Du, 100 Failed DU, 75 Squats. Cursing alone would have gotten me thrown out of a gym today.

Comment #146 - Posted by: sailorcrew at September 14, 2007 11:52 AM

17:12 as prescribed
34/m/185

Comment #147 - Posted by: Sam L at September 14, 2007 11:52 AM

#140 yaycrossfit,

Have you seen video of Speal working out? He's an animal. He certainly doesn't need me to defend his numbers, but I'm guessing they're legit. Check the video vault and educate yourself.

Comment #148 - Posted by: edevine at September 14, 2007 11:55 AM

#140 'yaycrossfit'

I'm sure you're going to get a lot more of these so brace your self. Check out the following WOD video's a you can decide for your self if Speal is legit. I have conveniently went a found the days for you.

Thursday 07/07/12

Tuesday 07/07/17

Not only is he the owner of CF Park City, Google his name, Chris Spealer, and see what you come up with. I'm going to let the vid's speak for themselves.

Speal, if I'm ever in PC, I'll be by and be honoured for you to coach me.

Comment #149 - Posted by: climberguy at September 14, 2007 11:59 AM

42yom / 146

14:52 As rx'd
Double Unders are definitely a weak point for me. Most were 1s, 2s, and some 3s. I have a new BL Aero on order but won't be delivered until next week.

John Wopat - If we have anymore high number DU days I may need to borrow your socks. My shins have rope welts all over them.

Post - Continued DU practice because I need it and stretching

Comment #150 - Posted by: mhlane at September 14, 2007 12:01 PM

m/33/175 135 days since CF Columbus Ohio

as rx'ed
11:22

Yesterdays post
19:21
115 lbs
25 lbs

Comment #151 - Posted by: EnDeR at September 14, 2007 12:01 PM

Crazy video, where do they find these people?!

No WOD for me today. I played hockey this morning for one hour. Then I practiced OHS at lunch:

warm up 2 x 15 reps @65lbs
15 reps @85lbs
10 reps @90lbs
7 reps @95lbs PR(damn, almost!..)

Topped off with 10km Terry Fox run.

I don't need the extra 150 DU and 225 Sq...

Note: I did one rope climb (20ft) before the run and one rope climb after. I couldn't help it, because it was there...

Now I'm thrashed...

Comment #152 - Posted by: Harry at September 14, 2007 12:01 PM

This one I liked!

Nice to do a little jumping with a rope.
Refreshes memories from basketball trainings a long time ago :)

WOD ad rx´d, time 9:11.

- OlliS

Comment #153 - Posted by: OlliS at September 14, 2007 12:02 PM

did the crossfit San Francisco 225 squat and ring dip 21-15-9 today. 5:43, Nice workout, big strength and big metcon, I like it...

Comment #154 - Posted by: EVQ at September 14, 2007 12:05 PM

21:22
I think I need a longer rope. Most DU were single x3 and then 1 double and 3 more singles and 1 dbl, took forever.

Comment #155 - Posted by: jbean at September 14, 2007 12:08 PM

20 mins of Clean&Jerk Practice. Ended session with a beautifully placed jerk-uppercut right on the snorter.

Comment #156 - Posted by: mrjling at September 14, 2007 12:11 PM

10:28 as rx'ed, really disappointed with that time as I had sub-10 in my head but the legs wouldn't oblige. Squats were just piss-poor, five at a time mostly with each fifth rep practically to failure. It's possible I rushed into this workout because I was so pumped to do it (and beat Trevor) or I'm tired from lack of sleep and I don't know it but I died hard today.

I gotcha Rob but braggin' rights go to TS today, good work, buddy.

Post-HSPU practice.

Comment #157 - Posted by: gaucoin at September 14, 2007 12:16 PM

CFcaymanMD- Keep pushing- good work.

Comment #158 - Posted by: bleedcf at September 14, 2007 12:16 PM

31:50 as rx'd

Comment #159 - Posted by: jbizzle at September 14, 2007 12:17 PM

12:30
that was fun...

Comment #160 - Posted by: JDale at September 14, 2007 12:20 PM

9:30 as rx'd

first set double unders unbroken.
rest were in sets of 20ish

great video (and music) -- helped with the push through squats.

Comment #161 - Posted by: LTP at September 14, 2007 12:20 PM

Age 35
BW 145#

As rx'd:

8:40

Comment #162 - Posted by: Shawn B. at September 14, 2007 12:25 PM

29yr female, 125lbs
11:40 rx

Comment #163 - Posted by: jolie at September 14, 2007 12:33 PM

M/36/145

Did 100 jumps on last two instead of DU. 7:08

Comment #164 - Posted by: Paul at September 14, 2007 12:41 PM

As Rx: 14:00

Comment #165 - Posted by: Conrad at September 14, 2007 12:47 PM

27yoM
68kg
5'9"

as rx'd in 13.34

fcuking double unders....

Comment #166 - Posted by: karl at September 14, 2007 12:47 PM

19 yom 178#

3 rds for time

100 singleunders
75 squats

13 minutes

Comment #167 - Posted by: Linguini at September 14, 2007 12:53 PM

50/195

100 single skips and 75 squats x 3
14:00

Comment #168 - Posted by: Ben S. at September 14, 2007 12:53 PM

25/f/5'2/127#

breakfast: run 46 minutes = 6.08 miles

cfwu w/ Jennie, (and she got her first parallel squat w/good form today! good job grrl!), hollow rock practice.... then;

WOD:
3 rounds for time of
50 tuck jumps (knees to chest)
75 squats
time = 7:56
post: wanted her to finish strong, so i did Jennie's last set of 75 squats along with her, making my total 300 squats.

Jennie 5'9/160#
time = 12:05

Comment #169 - Posted by: cleverhandz at September 14, 2007 12:57 PM

#140 yaycrossfit

There are certain individuals on this board that you do not question their time and Speal is one of them. Just admire that the human body can operate in this fashion and envy his performances as we all do. I only wish I could perform at his level. He is a true crossfit beast.

Comment #170 - Posted by: mhlane at September 14, 2007 12:59 PM

40 yom, 158#
as RX, 17:48

Comment #171 - Posted by: Rusty at September 14, 2007 12:59 PM

25/6'4"/240

As Rx'd: 9:58

All squats to 20# dynamax MB.

Comment #172 - Posted by: Justin Farina at September 14, 2007 1:01 PM

New guy here didnt have a jump rope so subbed DU for box jumps dont know why but I did.

35 years young 5'11" 202lbs

Did cfwu and then the WOD and my first ever time for a WOD was 16:27. Now I have something to shoot for.

Comment #173 - Posted by: shawn hultquist at September 14, 2007 1:03 PM

22:00 - Terrible. Great workout.

Comment #174 - Posted by: diggles at September 14, 2007 1:05 PM

yaycrossfit:

there are some videos of speal floating around on this site; i suggest you search them out, watch, and think again about what he is capable of.

and while you and i may not do DUs very quickly yet, i imagine a skilled jumper could easily crank out fifty in 30 seconds or less. that leaves quite a bit of time for those squats. well, at least it does for a rediculous athlete. which he is.

Comment #175 - Posted by: esteban at September 14, 2007 1:10 PM

19/m/165 pounds/5'9

Three rounds for time of:
50 Double-unders = subbed for lateral tuck jumps
75 Squats

Time: 11:11

Comment #176 - Posted by: C. Jenkins at September 14, 2007 1:11 PM

8:33 as rx'd

Those squats made my quads burn worse than a spinning class. Ouch.

30M / 155 / CFT 695

Comment #177 - Posted by: masterpayne_MIAMI at September 14, 2007 1:12 PM

m/18/bwt:155

as rx'd: 10:44

still have not learned how to do those d-u's in a row... i have to single inbetween each double.

Comment #178 - Posted by: Ben CFC at September 14, 2007 1:16 PM

Out of WOD cycle. Wanted to do Thursday's "heavy Fran" but feeling significant soreness from two days ago 150 pullups WOD, so gonna wait on it.

Began to experiment with plyometrics in preparation for the upcoming snowboarding season here in Whistler. (about 10 weeks and counting!*!)

Jumpsquat progression workout(simply, full squat to jump)

100 12kg kb swings, one-arm (50 each)
jumpsquats:
24 free
20 16 kg
16 20 kg
12 24 kg
8 28 kg
4 32 kg
24 free 180s (jump, spin 180, land)
12 24 kg 180s
24 free 360s
24 pistols (12 each)
50 24kg kb swings

t~ 27min

Notes: stopwatch error, started after my first 100 swings. timed as 23:16, so I'll estimate around 2sec/swing, time total ~ 27min. took significant rest between segments. did my 24 free 180s continuous, my feet were like lead. brutal. pistols were shaky and broken into sets of 12. 360s were mostly decent form, but some were way off-axis.

M/27/180#

Comment #179 - Posted by: Mike Peiman at September 14, 2007 1:22 PM

Hey everyone! I havent posted in a while. I just got back to school (Furman Univ.) but I had been training in the gym all summer. I loved going in there b/c it was always empty and I could get in the zone and work hard. First day back I went in to crossfit and there had to be 100 people in the gym. Everyone kept coming up to me and asking me how summer was and I wanted to scream at them "Cant you see I'm actually working here!!" I stuck with it though and just ignored everyone and thats when the stares started. Everyone stared at me wondering what on earth I was doing running around the gym from place to place to get my workout finished fast. Now I have a following of about 12 people that call me EVERYDAY wondering when Im going to CF and if they can do it with me. I havent found someone that has pushed me yet but at least they are working hard.

8:33 today...pretty lousy but I was smoked from yesterday.

Cheers Everyone

Comment #180 - Posted by: MichaelE at September 14, 2007 1:23 PM

16:52

also fasting at the same time for the month of Ramadan. Now that's a workout

Comment #181 - Posted by: Kajan at September 14, 2007 1:26 PM

29/M/6'4"/203#
As Rx'd
17:14
Shoulda been faster, as usual.

32/F/5'10"/153#
Sub tuck jumps for DU
15:44

Comment #182 - Posted by: Damon & Laura, Sonz Decatur at September 14, 2007 1:32 PM

29/m/200

One day behind. Heavy Fran as rxd 8:47. Greg is an animal.

Comment #183 - Posted by: Gary at September 14, 2007 1:34 PM

13.42

My double unders suck! Ironically they got a lot better towards the end. More coaching clips from Buddy Lee please :)

Comment #184 - Posted by: Ian at September 14, 2007 1:35 PM

29/M/180

Tuck jumps for DU: 11:41

Comment #185 - Posted by: edevine at September 14, 2007 1:36 PM

19:19

tuck jumps instead of DUs

Comment #186 - Posted by: ach at September 14, 2007 1:37 PM

Comment #153 - Harry: "where do they find these people?!"

I'm sure that was rhetorical, but thought I'd throw in a dash o' my philosophy. My angle is, they don't find them, they create them. More accurately, these monsters/warriors create themselves. By doing this crazy CrossFit stuff. WIth intensity and intention.

Personally, I'm nowhere near Speal, Brandon, or Amundsen's level myself - but compared to myself when I started this Spring, I'm becoming a monster.

Thanks Coach, Lauren, CrossFit and community! I appreciate very much what you're providing here.

Comment #187 - Posted by: Mike Peiman at September 14, 2007 1:37 PM

35 yo male 170ish
Did 60:00 cardio for warm up.
Subbed tuck ups for du as I didn't have a rope.
6:01
Legs feel like lead.

Comment #188 - Posted by: flip at September 14, 2007 1:39 PM

13:30

Comment #189 - Posted by: Gabe at September 14, 2007 1:46 PM

41/yo/f/163#
swam 2000 40min
WOD 12:52
jump rope 2 min with some DU's in there, attempted to get as many as possible
75 squats straight through first time!

Comment #190 - Posted by: lisaq at September 14, 2007 1:47 PM

M/170/21

CFWUx3 (15x pullups, ring dips, sit ups, back ext, OHS)
WOD as rx'ed, 10:48

I really liked this one (mainly cause I've gotten a lot better at double unders). on my last set I was so close to getting all 50 DUs in a row, but then I started thinking about it too much and lost it at 49!! ah well, there's a goal for next time.
My squats were broken and kinda slow too, I figure I should have a decent chance of getting down closer to or under 10:00 next time.

Comment #191 - Posted by: David Vessey at September 14, 2007 1:47 PM

m/29/201

23:30

tuck jumps instead of DUs

Comment #192 - Posted by: Jensen at September 14, 2007 1:55 PM

3 rounds
50 su....im new
75 squats....i assumed air squats
time 20:32
"its so hard now....trying hard now"

Comment #193 - Posted by: tony at September 14, 2007 1:57 PM

Did Fatty Fran this morning: 13:47. Sub'd 55lb. Dumbell since that is all I had. Ouch.

Will do the DU's and Squats tonight.

Comment #194 - Posted by: Uncle Rico at September 14, 2007 2:01 PM

12:45 as rx'd

Comment #195 - Posted by: OPT Mommy at September 14, 2007 2:01 PM

M/215/36

Sub Tuck Jumps for DU's. This week is 50% week so scaled WOD to 3 rounds of 25 Tuck Jumps, 40 Squats.
Time: 5:44

Post: 3X10 Ring Dips (brutal), 3X10 Ring Pullups (also brutal)

Thanks Coach!

Comment #196 - Posted by: FFChad at September 14, 2007 2:03 PM

M/44/158

Sub Tuck Jumps for DU's.
11:40

Comment #197 - Posted by: Rainer at September 14, 2007 2:06 PM

#140,
I don't want to pile on, but stop yourself the next time you feel the urge to question someone's time. First, there is no doubt that Speal's time is legit. The guy can crank out consecutive double unders faster than most people can complete single unders. I had the pleasure of meeting Speal at CrossFit Games. He is a phenomenal athlete and a stand-up guy. Second, you'll be humbled frequently by fellow CrossFitters. Comparing yourself to CFs top performers and questioning their performances to feel better about or assess your own is counterproductive. I look at their times for inspiration, but my practice (and advice to you) is to focus on my own progress.

Glad to see more videos of K-Star and Adrian. Those guys are amazing athletes, and equally impressive coaches.

Comment #198 - Posted by: CJ in SD at September 14, 2007 2:10 PM

Did "Healy" from NavySEALs website WOD

21-15-9
1:2:3 (ratio)

Round 1.
DL 225lbs-21
Pullups-42
GHD Situps-63

Round 2.
DL 225lbs-15
Pullups-30
GHD Situps-45

Round 3.
DL 225lbs-9
Pullups-18
GHD Situps-27

Time - 23:00 (Should have been faster i think i go 20:00 next time i do this workout)

5'9" 158lbs 19/male

The video off crossfit.com was INSANE i tried a few of the +weight pistols, and it was just crazy, i barely BARELY got 1 pistol+45lb Olympic bar. Just whoa.

Comment #199 - Posted by: Trevor Thompson at September 14, 2007 2:13 PM

#188 Tony, keep trying man, you'll see the gains come on fast if you put great effort into your workouts! =)

Comment #200 - Posted by: Trevor Thompson at September 14, 2007 2:17 PM

Subbed 20 inch box jumps for du.

15:11

Comment #201 - Posted by: JonesM at September 14, 2007 2:18 PM

41/M/172

~15 minutes.

Comment #202 - Posted by: Jack Ehlers at September 14, 2007 2:19 PM

MichaelE #178

Dude, I'm in G-ville too and have been trying to find if anyone else is CrossFitting. I've been at BJU (they have bumper plates) and at Peak Fitness when BJU isn't open.

Send me an email if you want to hit up the WOD sometime.

jgalon@bsasales.com

Comment #203 - Posted by: Jim Galon at September 14, 2007 2:20 PM

35/male 175
Warm-up was 15 minutes on each of following-treadmill, concept2 rower, stairmaster, stationary bike.
Don't have rope at station, so I did tuck-ups.
Time 6:01
Legs were heavy, but it felt pretty good.

Comment #204 - Posted by: flip at September 14, 2007 2:20 PM

WU-
Yard work/ cleaning gutters- 2 hours
CFWU x 2 minus squats

WOD-
Subbed SU's for DU's, same reps
Time- 25:25
Post- Was inspired by the video, walked 40 feet with 45 lb bar overhead x 2, then 65 lb over head x 2

Almost got some DU's (very, very close), squats were a trainwreck, form was crappy. Finally, on round 3, I went with a Tabata sort of style and was able to do them in 5 minutes. I'm not really sure what happened today other than to blame it on eating less, so less oomph. Thank goodness temp's were less than 90 out.

Kate

Comment #205 - Posted by: jknl at September 14, 2007 2:26 PM

I think that was the craziest video I've seen so far on CF. That says a lot. Great work.

Comment #206 - Posted by: jon at September 14, 2007 2:26 PM

doods @ sfcf...

disgusting. wanted to hunker down w/ mr. pukey just watching. they come up with workouts like those in old martial arts films: carry these buckets of water, balance three marbles on your nose, and drag sensei around on a sled. climb the hill 25 times and repeat.

your chi is strong.

castovich

Comment #207 - Posted by: Cast-y at September 14, 2007 2:26 PM

did heavy fran today

scaled pullups

15-12-9
135# thrusters
25# pullups

16:51

Comment #208 - Posted by: Grund at September 14, 2007 2:30 PM

cfwu X3

as rx'd

11:25 (chest cold)

Comment #209 - Posted by: Magoo at September 14, 2007 2:31 PM

Steve
sub tuck jumps
9:41

Felt like I was really motoring today.

Comment #210 - Posted by: Poe at September 14, 2007 2:39 PM

I am a mere mortal. I'm having trouble walking down the stairs.

17:00

Comment #211 - Posted by: Denis at September 14, 2007 2:40 PM

Very glad for the lower body workout as my upper body is so sore all over it feels like a big bruise and thumb still swollen like a sausage.

Subbed Tuck Jumps
Time= 10:10

then did knees to elbows and hallow rocks
Erin

Comment #212 - Posted by: in8girl at September 14, 2007 2:43 PM

M/25/208#

I lack coordination so sub tuck jumps.

rest as rx'd

17m 15s

Comment #213 - Posted by: Neags at September 14, 2007 2:45 PM

Scaled to three rounds of 15 tuck jumps, 25 squats. 10:42.

Comment #214 - Posted by: kpm at September 14, 2007 2:46 PM

36M/5'10"/165#

As Rx: 12:17.

DU are the slow part, but it's improving!

Comment #215 - Posted by: RJF at September 14, 2007 2:48 PM

As rx'd: 9:48
DU's were pretty easy, as I was quite the jumproper as a child. My childhood was typical. Summers in Rangoon, luge lessons. In the spring we'd make meat helmets. When I was insolent I was placed in a burlap bag and beaten with reeds- pretty standard really......but I digress.

Squats brought a little tear to my eye.

Comment #216 - Posted by: jwm at September 14, 2007 2:52 PM

25/M/170lbs

As RX'd
15:20.

This was a tough one.

Comment #217 - Posted by: Gonzo at September 14, 2007 2:57 PM

m/29/161

three rounds of 30 tuck jumps and 50 Hindu squats

12:42

With no access to a gym for a while, work-outs like this will be the norm, I'm afraid.

Comment #218 - Posted by: Joshua Holmes at September 14, 2007 2:59 PM

22/m/175/70 inch

WU - 2 x (15 situps, 5 ring pullups, 10 pushups 400 meter run)

19:01.43

As Rx'd with my knee's osgood shlautter's acting up and inefficient double unders (but they are getting better! Proud of this score, but I am sure on a good day i would have done better

Cool Down - Sitting at my computer and posting my time...then a shower with warm water on my back, well deserved ;)

bklyn

Comment #219 - Posted by: bklyn_chris at September 14, 2007 3:01 PM

8:45 as rx'd

Comment #220 - Posted by: SDG at September 14, 2007 3:02 PM

Comment #209

RRRrrrriiight. Squid pro ro Mr. Powers.

Comment #221 - Posted by: SDG at September 14, 2007 3:04 PM

32/M/72"/170

Todays WOD
3 rounds for time:
50 double unders
75 squats

as rx'd 11:41

DU's werent bad. Squats took forever. Legs were toast from yesterday. Lactic acid built up really fast. Doing 3 reps of squats at a time at one point.

Comment #222 - Posted by: Kevin_nyc at September 14, 2007 3:15 PM

18:40 for the following: 2 x 50 bench jumps, 25 x 75# ohs; 1 x 50 tuck jumps, 25 x 75# ohs. i did a modified version of the WOD this morning with my wife and inspired by the video, i handcrafted my workout which turned out to be a little more than I'd planned on. Sound familiar? BW:171 Y/A;58

Comment #223 - Posted by: john wopat at September 14, 2007 3:18 PM

M/37/180 :(
(Was 175 - hopefully must be new muscle? Wishful thinking?)

Subbed Tuck Jumps for Double Unders

12:13

Sandbagged a bit at first thinking it would be more brutal than it was. Will start out harder next time and break squats into two parts each round instead of three.

Comment #224 - Posted by: Chris M at September 14, 2007 3:25 PM

Three rounds for time of:
30 Glute-Ham Sit-up (SUB)
75 Squats

11:54

Comment #225 - Posted by: auroragary at September 14, 2007 3:40 PM

40/79kg
16:03. Counted the failed double unders. Averaged about 8 before failure.

Comment #226 - Posted by: Matt Townsend at September 14, 2007 3:46 PM

Norma threw down the challenge for me to do it in 12 min or less.

11:59.80. I kid you not. As prescribed.

Tariq

Comment #227 - Posted by: TK at September 14, 2007 3:47 PM

15 minutes; deep fried and nearly pukified.

Comment #228 - Posted by: Mickgee at September 14, 2007 3:51 PM

Nolan: 22:20 as rx'd
Chris: about 30 mins sub'd some singles for DU's

Comment #229 - Posted by: Nolan at September 14, 2007 3:52 PM

WOD as RX'ed

11:25


need to work on squats and DU's

Comment #230 - Posted by: Jerry 17/M/170 at September 14, 2007 3:56 PM

42yo/175#/m

as rx'd

50 double unders
75 body weight squats
for 3 rounds

20.50

Comment #231 - Posted by: OSV at September 14, 2007 3:58 PM

27/m/187

19:35 as rx'd

DUs took forever, but improving

Comment #232 - Posted by: esteban at September 14, 2007 3:59 PM

36/m/173
100 singles
75 squats
x3
13:36

Comment #233 - Posted by: Team(of one) Lakeland at September 14, 2007 4:10 PM

32/M/200lbs

19:49 as rx'd

Comment #234 - Posted by: Casey at September 14, 2007 4:22 PM

M/38/6'0"/195

As rx'd 11:01

Comment #235 - Posted by: SEC at September 14, 2007 4:23 PM

As Rx'd 11:12. Double-unders were a bit rusty, 29 was my best set. Squats sucked, but that's what they do. Fun stuff.

Comment #236 - Posted by: Jesse Woody at September 14, 2007 4:29 PM

Awesome video! new frontiers have yet to be explored haha

22yom/155/5'8"

subbed tuck jumps for double unders.

24:46

very painful experience, I don't think my legs will work tomorrow. I tried to do double unders, but my coordination was horrible. I bought a rope. Its going into my warm up. I'm going to get better at these things.

Comment #237 - Posted by: Jay hull at September 14, 2007 4:33 PM

no rope or room for double unders, so.......

1 mile
filthy fifties divided by 2, (filthy 25's?)
1 mile

28:20

kinda like "murph"

Comment #238 - Posted by: THE TODD at September 14, 2007 4:36 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
21/220

13:58

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #239 - Posted by: sam lewis at September 14, 2007 4:37 PM

m 35 bw 158

3 rounds
50 tuck jumps
75 squats to heavy bag

10:35.

Room for improvement. Legs were burning on this one.

Comment #240 - Posted by: dandny at September 14, 2007 4:38 PM

first time back in months-
as rx'd:
8:30

Comment #241 - Posted by: ILB at September 14, 2007 4:38 PM

T. Salmon, nice work.

Comment #242 - Posted by: Rob Corson at September 14, 2007 4:39 PM

Nicole 8:15 sub'd 100 singles

Comment #243 - Posted by: jeremy and nicole at September 14, 2007 4:50 PM

Are the squats done with a 45lb barbell or with no weight at all?

Comment #244 - Posted by: mickey at September 14, 2007 4:53 PM

Did 100 jumpropes instead of double unders
17:27

Comment #245 - Posted by: Aaron Peters at September 14, 2007 4:53 PM

27/m/205

CFWUx3

as rx'd
9:58

Comment #246 - Posted by: Hobby at September 14, 2007 5:02 PM

cfwu x 3 -OHS

26:00

50 DU very slow, 1-3 in a row;
150 singles in set 2,3; 75 squats x 3

post: found nearest bench; DU practice, pullups, dips

Comment #247 - Posted by: MHood at September 14, 2007 5:04 PM

kk kk kk kk kk kk kk
F/43/5'2"/130lbs

14:55

Awesome wo. I have whip marks all over my arms frm missed du's. I can think of better ways to get those lol.


Comment #248 - Posted by: Kath Knox at September 14, 2007 5:04 PM

kk kk kk kk kk kk kk
F/43/5'2"/130
14:55

Loved it. Tough. I have whipmarks all over my arms from missed du's. I can think of better ways to get those lol.

Comment #249 - Posted by: Kath Knox at September 14, 2007 5:07 PM

26/m/170

21:36 as rx'd

My double unders blow!

Comment #250 - Posted by: Jarod at September 14, 2007 5:09 PM

16:21 for 3 sets 200 single unders, 75 squats. sit ups after. 10 min ellip wu 17/17.

Comment #251 - Posted by: kevin o at September 14, 2007 5:15 PM

44 /m / 195

cfwu x 2

no hand rope climb 4 grabs

sub 100 single for DU

11:51

1-30 one step
seven step
all black belt forms

Comment #252 - Posted by: trtwarrior at September 14, 2007 5:17 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

16:10

DU's are getting better, but they are still hideous in my eyes.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #253 - Posted by: Travis H at September 14, 2007 5:18 PM

28 yom 220#

1/2 mile run to the workout site
workout as rx'd
1/2 mile run back home
23 minutes
Little slow today

Comment #254 - Posted by: Kuna at September 14, 2007 5:20 PM

ncsheepdog nice work
kevin time
13:19
renee time
12:17 sub 100 singles for du

Comment #255 - Posted by: kevin boyles at September 14, 2007 5:20 PM

27:40 as Rx'd.
Hard to do double-unders on grass!

Comment #256 - Posted by: Tiburon at September 14, 2007 5:22 PM

WU: nice walk w/the dog, CFWUx3

WOD: 27:00 - the DU are my enemy still grr

Thanks,

Comment #257 - Posted by: James at September 14, 2007 5:23 PM

Trying to work on shoulder strength.

First Round: 30 DUs/30 Pushups
Next Two Rounds: 60 Rope Jumps/15 Pushups

Shoulders were -so- smashed after first round that I couldn't even do a Double Under. Rough.

Comment #258 - Posted by: Mucl1280 at September 14, 2007 5:24 PM

Subbed tuck jumps for DU's. Time 10:50

Comment #259 - Posted by: ZMAN at September 14, 2007 5:24 PM

@33 esteban

my shoulder and elbow have frequently become painful during frequent disc golf play. if you feel it start to get irritated, ice and heat after every game! it helps a lot.

Comment #260 - Posted by: Nick S. at September 14, 2007 5:25 PM

bw 163 age 38
17:08 rx'd

Comment #261 - Posted by: coop at September 14, 2007 5:33 PM

195#

12:23 as rx'd

Comment #262 - Posted by: JDisch at September 14, 2007 5:39 PM

44/M/185
TIME: 11:16

DID 100 SINGLES INPLACE OF DOUBLES. YES, I'M UNCOORDINATED AND IT'S FUN TO WATCH.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #263 - Posted by: ROBERT SUTHERLAND at September 14, 2007 5:41 PM

16:10

Comment #264 - Posted by: nsb at September 14, 2007 5:45 PM

28.11

Comment #265 - Posted by: Wade at September 14, 2007 5:51 PM

6.40min, 100 singles/75 squats

Comment #266 - Posted by: Jay Millante at September 14, 2007 6:05 PM

27/f/5'8"/142

17:55 (subbed 100 singles for du's, I'm so clumsy I still mess up during singles)

I was so proud of my time, until I got on here, but hey, I know I pushed myself extra hard today, so I'm still proud of it!

Comment #267 - Posted by: Myra at September 14, 2007 6:06 PM

16:53

Comment #268 - Posted by: Motomouse at September 14, 2007 6:06 PM

whoops...19.20sec not 6.40 haha...

Comment #269 - Posted by: Jay Millante at September 14, 2007 6:08 PM

strung a rope at the bottom of kneecap level and jumped it as sub for DU

14:27

Comment #270 - Posted by: firedave at September 14, 2007 6:09 PM

ran at rope at kneecap level, jumped it as sub for DU
14:27

Comment #271 - Posted by: firedave at September 14, 2007 6:11 PM

17:06

My double unders were improving until today. Took a giant step backwards, oh well, gonna work on those.

Comment #272 - Posted by: a noble at September 14, 2007 6:21 PM

16:23 as rx'ed. I suck at double unders so it took forever to get 50 good ones each set.

Comment #273 - Posted by: Rory at September 14, 2007 6:25 PM

17:48, didn't get into any rythm until middle of round two. Squats way harder than I thought.

Comment #274 - Posted by: SJV at September 14, 2007 6:25 PM

24M/6'6"/240#

As Rx'd: 11:27

Comment #275 - Posted by: Raze at September 14, 2007 6:36 PM

Modified CFWU x 3
5 x pull-up
10 x push-up
50 x jump rope singles

3 rounds for time of:
25 Double Unders
25 Squats

Total time = 7:30

Comment #276 - Posted by: Nicholas Burgett at September 14, 2007 6:36 PM

Mitch
43/M/234/6'4"
3 rounds for time:
150 single unders
75 squats
20:22

Trinity
6/F/46/3'11"
3 rounds for time:
30 single unders
30 squats
8:51

Comment #277 - Posted by: Boxer4 at September 14, 2007 6:43 PM

56 y.o. 156 lb 5'10"
finally a WOD I didn't have to scale.

as Rx'd 12:15.

Comment #278 - Posted by: Ken+Davi9s at September 14, 2007 6:59 PM

21/M/160
Subbed tuck jumps, though I'm not sure if I did them correctly.
Tuck jump sets were broken, squats were not
13:09

Comment #279 - Posted by: Jeff A at September 14, 2007 7:01 PM

BW: 165
As Rx'd
Time: 8:57

Comment #280 - Posted by: Breck at September 14, 2007 7:04 PM

Subbed tuck jumps for DU's. Time 13:09

Comment #281 - Posted by: Jeff A at September 14, 2007 7:07 PM

sub 3:1 single

3:55

Comment #282 - Posted by: jpf at September 14, 2007 7:11 PM

Well.. one of us was up to speed on this WOD,

56/M/187 My knee is still pinching, double unders and squats are out, so, I did: 5 rounds for time of 10 ring dips, 20 pushups, and 30 abmats in 15:56

46/F/125 loves those double unders (did a lot of rope jumping as a little girl) as Rx'ed.. 20:05

Comment #283 - Posted by: Dave and Belinda at September 14, 2007 7:13 PM

As rx'd 11:30

Comment #284 - Posted by: M Boyd at September 14, 2007 7:15 PM

subbed tuck jumps, otherwise as Rx'ed

16:28

Comment #285 - Posted by: Cullen at September 14, 2007 7:15 PM

20:38
2x unders 1 @ a time

Comment #286 - Posted by: smb at September 14, 2007 7:16 PM

d - 29m/175

9:20 as rx'd

j - 33f/123

14:12 as rx'd

Comment #287 - Posted by: dmarsh at September 14, 2007 7:16 PM

13:02 as rx'ed

Comment #288 - Posted by: KSC at September 14, 2007 7:20 PM

27/M/177

As RX'd 10:07

Comment #289 - Posted by: Mike G_CFATL at September 14, 2007 7:24 PM

42/6"1"/193

as rx'd 14:00

bad technique on the double unders really slowed me down. have never really done them until today. have always substituted but no longer. next time will be much better.

Comment #290 - Posted by: ken c at September 14, 2007 7:29 PM

As Rx'd: 13:09

Comment #291 - Posted by: Joel at September 14, 2007 7:35 PM

cfwu X 3

Tom
m/45/185
13:13

Nat
m/8/56
8:19

Lini and Chris took the day off from CrossFit - rowing two hours of intervals instead.

Comment #292 - Posted by: TomF at September 14, 2007 7:45 PM

Still haven't got double-unders figured out so I did 150 single-unders each round.

Took 19:08. Legs are fried.

Comment #293 - Posted by: Rico at September 14, 2007 7:47 PM

59yo/m/163lbs

Sub 25 calorie aerodyne (~2min each)for double-unders
75 squats to parallel (rehabbing right knee)

3 rounds, 15-16 minutes.

Comment #294 - Posted by: Mike Erickson at September 14, 2007 7:52 PM

M/37/190

Sub 100 SU for DU
Squats as Rx'd

12:29

Comment #295 - Posted by: Mike S at September 14, 2007 7:55 PM

N-
Yesterday ran 1 mile- 10:42
Today ran 1 mile- 10:20
Fast walk 1.1 mile- 19:05

First mile today was with J, second one was with the dogs.

Kate

Comment #296 - Posted by: jknl at September 14, 2007 8:17 PM

M45/245#

As Rx'd 17:27

Lots of missed double unders, with red marks to prove it. Thanks Coach :-)

Comment #297 - Posted by: Brian V at September 14, 2007 8:18 PM

all split sets.
squat jumps instead of double unders

17:46

Then I did a 5 minute maximum effort on a stepper. I could barely stand up!

Comment #298 - Posted by: Josh Ohio at September 14, 2007 8:24 PM

34 m 186
9:05

Comment #299 - Posted by: Jett at September 14, 2007 8:29 PM

I met puke about 45 seconds after completing the RX.

I admit, been slacking, but good to be back!

Comment #300 - Posted by: The Worm at September 14, 2007 8:35 PM

31/m 205 - 12:43

Subbed 200 singles for doubles. When I got home, my daughter was passed out on the couch. No fun carrying her upstairs to bed!

Comment #301 - Posted by: Brendan F. at September 14, 2007 8:39 PM

8.57
as Rxed
DUs
Squats to Dynamax

Comment #302 - Posted by: Adc (CrossFit Sydney) at September 14, 2007 8:51 PM

I'm trying to make myself do that logsitall thing every day, but it is such a pain! It is not very conducive to the workouts.

Comment #303 - Posted by: Myra at September 14, 2007 8:56 PM

Age 51/BW 250# subbed 55 tuck jumps for double unders and 75 squats for 3 rounds (19:00), really happy that tomorrow's workout isn't a run.

Comment #304 - Posted by: stan k at September 14, 2007 9:02 PM

M/30/172/CF rookie

I was going to wait until after my next marathon (Oct 7) to start CrossFit, but I jumped the gun and did my first WOD today. My rope jumping needs a lot of work, so I substituted tuck jumps for DUs. Survey says...

15:07

I thought I was in shape. I was wrong. As much as it hurt, I want more-lots more.

Comment #305 - Posted by: Adam W at September 14, 2007 9:14 PM

19:44
First time doing double unders, started to get in down toward the end. Made a mistake and did sets of 50 for my first two sets of squats, did 100 for my last set.

Comment #306 - Posted by: CRussell at September 14, 2007 9:24 PM

10:48
subbed 3 for 1 jumprope (150 each set) for the 50 double unders b/c i was getting really tired of whipping myself on the face and my six arms. duh. we spiders don't like jumpropes.

Comment #307 - Posted by: Spider Chick at September 14, 2007 9:43 PM

14:40

Comment #308 - Posted by: Will H at September 14, 2007 10:00 PM

Kelly and Adrien you guys are nuts!! We like it!

Comment #309 - Posted by: Crossfit Westside at September 14, 2007 10:05 PM

'9"15

SF xfitters are studs.

Comment #310 - Posted by: LAUrent Frat at September 14, 2007 10:07 PM

33/m/185#s

As rx'd yesterday 10:20

(Exception) Replaced 50 DUs w/ 100 sinlgles. Not the same I know. I plan to work on DUs on my own time. Todau's Power Cleans will be painful I'm sure regardless.

Comment #311 - Posted by: Koebbe at September 14, 2007 10:36 PM

24/f/5'6"/151

14:50

Comment #312 - Posted by: Kirsten C at September 14, 2007 10:57 PM

cant do the doubles yet so did:

100 singles and 75 squats x 3

Rd 1 = 2:22
Rd 2 = 4:23
Rd 3 = 4:13

Total: 10:59

Comment #313 - Posted by: Oleg at September 15, 2007 1:04 AM

42/6'/182

14:40

no jump rope at the Oneonta Y so I subbed the jumps instead of the double unders

Comment #314 - Posted by: Pickle at September 15, 2007 3:36 AM

14:40

no jump rope so subbed jumps for double unders. Ouch on the squats.

Comment #315 - Posted by: Pickle at September 15, 2007 3:38 AM

13:07 as Rx'd

Comment #316 - Posted by: TomO at September 15, 2007 3:45 AM

As Rx'd Friday evening in 9:34

Comment #317 - Posted by: HeavyD 35/M/225 at September 15, 2007 4:26 AM

22/m/145

As rx'd 21:50

Good DU practice

Comment #318 - Posted by: Casper at September 15, 2007 4:44 AM

As rx'd
9:51

Comment #319 - Posted by: JB at September 15, 2007 5:33 AM

As rx'd
10:38

Comment #320 - Posted by: APB at September 15, 2007 6:48 AM

3 rounds of:

50 tuck jumps
250m run (slight decline)
50 squats
250 run (slight incline)

29:00
126

Comment #321 - Posted by: Ann Marie at September 15, 2007 6:52 AM

planned reduced effort WOD

2 rnds, sub 6x SU for DU

about 19:30, forgot to start my stopwatch

Comment #322 - Posted by: EMelton at September 15, 2007 6:55 AM

45m200#
can't reliably do DUs, but did the wod anyway. an attempt counted as one, finally did several with a rythmn. progress. 31:29 ugh

Comment #323 - Posted by: Jim Evans at September 15, 2007 7:07 AM

Subbed Knees to Chest, 20 mins. Seemed really winded after the first set for some reason.

Comment #324 - Posted by: midnitemonster at September 15, 2007 7:10 AM

26yo male-180lbs
Wussed out on the double unders. Did 50 the first set, then did 100 regular jumps after. I might need a better rope. Mine seems to lose momentum on the back half of the double under. squats as rx'd.

12:34

Comment #325 - Posted by: Webb at September 15, 2007 7:33 AM

cfwux3rdsx10reps

wod as rx'd all sets broken of squats and du's

time 19:55

32 yom bwt 240

Comment #326 - Posted by: brian t at September 15, 2007 7:36 AM

Raz 175#/M/35

8:34 Rx'd

Comment #327 - Posted by: Raz at September 15, 2007 7:59 AM

#49

go to the EOD compound and ask for chuck. tell him t sent you.

Comment #328 - Posted by: EOD1 at September 15, 2007 8:03 AM

CFWU
Sub - Tuck Jumps for Double Unders
15:09
46yo/m/195

Comment #329 - Posted by: RB at September 15, 2007 8:19 AM

29/M/6'1"/230

Puppy
Three rounds for time of:
15 Double-unders (sub Tuck Jumps)
25 Squats
7:45

Comment #330 - Posted by: BBurns at September 15, 2007 8:22 AM

Tuck jumps for DU's otherwise RX'd 14:17

Comment #331 - Posted by: Brewsky at September 15, 2007 10:14 AM

As rx'd, 17:31

DU's broken into 30/20
Squats broken into sets of 15 and 20

Comment #332 - Posted by: mbalanda at September 15, 2007 10:24 AM

42/m/178/5'9
Air Squats as rx'd
DU's - Subbed jump/tuck
Time 14:20
Amazingly intense, fried my legs.

Comment #333 - Posted by: Troy at September 15, 2007 10:24 AM

Oh yeah, Thanks Jimmy and Sally for the inspirational video! It was great!

Comment #334 - Posted by: Troy at September 15, 2007 10:31 AM

27m/180#'s
as Rx'd. 8:36

Comment #335 - Posted by: Brendan at September 15, 2007 10:35 AM

033103310331033103310331033103310331033103310331

As rx'd; 23:20.

USMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMCUSMC

Comment #336 - Posted by: Danny T at September 15, 2007 10:42 AM

38/m/176/67"

cwfu x3 -dips

modified doing 75 single unders
then squats as rx'd

8:30

Comment #337 - Posted by: Adam W at September 15, 2007 11:21 AM

37yom
70" 199#

7:34
subbed single on rope, but did 4 sets of 100
didn't rest (unbroken) on first 2 sets of 75 squats. only stopped twice on last set.

Comment #338 - Posted by: DAX at September 15, 2007 11:45 AM

Staggered ladder
round 1: 1x 40 kg OH-squat + 3x 2-"box-jump + 5x double unders
rnd 2: 3/5/7
rnd 3: 5/7/9
round 4 7/9/11
ran out of time. did not time the workout, forgot my watch. About 15 min.
Have fun, Johan

Comment #339 - Posted by: Johan Nederhof/Rotterdam at September 15, 2007 12:09 PM

22/M/157

sub'd tucks for DU

9:43

Comment #340 - Posted by: Peter at September 15, 2007 12:15 PM

23:45 - am really sore from a parkour class on Thursday night.

Subbed 100 single jump ropes for 50 DUs.

Comment #341 - Posted by: GinaC at September 15, 2007 1:34 PM

13:49 - can't wait to try this one when I am not super sore.

Comment #342 - Posted by: ChadC at September 15, 2007 1:37 PM

12:53
sub'd tuck jumps for double unders

Comment #343 - Posted by: Brent F. at September 15, 2007 4:05 PM

As rx'd
11:37

Comment #344 - Posted by: Lynne Pitts at September 15, 2007 5:32 PM

38/M/190

Double Unders: Subbed tuck jump over a medicine ball

Squats: Bottom Out

Time:10:30

Comment #345 - Posted by: walter scott binns III at September 15, 2007 5:41 PM

Erin: 13:20
Finally did double unders instead of tuck jumps! Did this workout after the 5 sets of 3 power cleans.

Comment #346 - Posted by: mike in the ro at September 15, 2007 6:00 PM

23/m/155

as Rx'd, D-U's in sets of 10: 21:04

Sarah (sub box jump for D-U):31:15

Comment #347 - Posted by: Matt Laney at September 15, 2007 6:08 PM

19 yom bw 165
subbed tuck jumps
10:37
squats were brutal

Comment #348 - Posted by: derek eff at September 15, 2007 6:16 PM

12:39
subbed tuck jumps

Comment #349 - Posted by: jef at September 15, 2007 7:13 PM

9:15 rx'd

Comment #350 - Posted by: Steve N. at September 15, 2007 7:27 PM

F/38/160/5'10"

As rx'd

14:56 du's in singles, 2's, 3's, most in a row - 5

Comment #351 - Posted by: Wendy at September 15, 2007 8:47 PM

23:57
double unders are my nemisis

Comment #352 - Posted by: bone at September 15, 2007 10:20 PM

33/M/162

3 rounds for time of
50 tuck jumps
75 squats

9:45

Broken sets of 25 all the way through.
First time I feel my time is actually close to the big boys. A promising sign.

Comment #353 - Posted by: bladeboy at September 15, 2007 11:58 PM

subbed tuck jumps for double unders

9:45

Comment #354 - Posted by: bladeboy at September 16, 2007 12:58 AM

As RX'd but still working on stringing together DU's. Kira: 28:02. mg: 54:00

Comment #355 - Posted by: Kira and mg at September 16, 2007 4:06 AM

Greg A warm up

subbed for Tuck jumps - 8:35

Comment #356 - Posted by: Leon at September 16, 2007 5:29 AM

50 Double Unders
50 Squats
3 Rounds
17.42

Comment #357 - Posted by: dyagg at September 16, 2007 6:25 AM

Made this up after power cleans.

15:01 as rx'd

Lost about 0:45 due to rope malfunction (had to screw plastic rope back into handle, after figuring out what was wrong). Last set of Dbl-unders mostly one at a time, due to poor coordination and fatigue. Probably did about 1x to 2x single unders in addition to prescribed double-unders. Looking forward to Buddy Lee's instructional on double unders.

Comment #358 - Posted by: ScottH at September 16, 2007 7:35 AM

OH MY GOSH one legged squats... with weight ? it can`t be real! the guy in the red shirt... he`s superman!

Comment #359 - Posted by: tony at September 16, 2007 10:00 AM

as rxed 9:00
warmup was much too short

Comment #360 - Posted by: bleedcf at September 16, 2007 10:41 AM

50505050505050505050505050505050550505050505050505
M/34/187/6'

subbed 100 for double unders (getting better at em though)

75 squats 3X's
8:30

50505050505050505050505050505050505050505050505050

Comment #361 - Posted by: robin finlayson at September 16, 2007 1:04 PM

as Rx'd

10:14

I couldn't put more than 5 double unders together in a row due to fatigue starting in the second set.

This workout, plus the 50,40,30 double unders/pull-ups/push-ups show me very quickly how much I need to improve in the jump rope world.

BTW, did anyone figure out exactly what Buddy did in that video? Seemed like the rope changed directions several times without losing momentum, I am at a loss!

Comment #362 - Posted by: Dr. Eric at September 16, 2007 1:46 PM

Missed this one :-(

Comment #363 - Posted by: evil_O at September 16, 2007 4:32 PM

28yo, 5'11", 172lbs

Subbed tuck jumps for double unders.
Time: 13:20

Comment #364 - Posted by: Alton at September 16, 2007 5:21 PM

9:09

Comment #365 - Posted by: hazmat at September 16, 2007 6:19 PM

Three rounds for time of:
50 Double-unders (subbed stair jumps for double unders)
75 Squats

Time:28 minutes

Comment #366 - Posted by: blades at September 16, 2007 7:49 PM

M/43/198

Three rounds for time of:
50 Double-unders SUB Tuck Jumps
100 singles
75 Squats

16:51

Comment #367 - Posted by: KEL at September 17, 2007 5:07 AM

DU's are one at a time.
22:55

Comment #368 - Posted by: Gatorland Hokie at September 17, 2007 5:27 AM

15:59 as rxd.

Comment #369 - Posted by: Bill Stock at September 17, 2007 5:38 AM

I've started my morning watching this vid since posted. It Is truly inspirational!
Man I Love This Stuff.

Comment #370 - Posted by: Q2 "Dread Warrior" at September 17, 2007 7:08 AM

41/163/6'1"
as rx'd
11.15

Comment #371 - Posted by: geof at September 17, 2007 7:34 AM

26yom/175

9:36 as Rx'd.

Comment #372 - Posted by: Svor at September 17, 2007 9:08 AM

performed yesterday sub'd tuck jumps, no jump rope 16 min +/- 1 min

Comment #373 - Posted by: dbones at September 17, 2007 9:29 AM

17:27

Comment #374 - Posted by: Ralphy at September 17, 2007 10:02 AM

11:44

Comment #375 - Posted by: SHOJI at September 17, 2007 11:02 AM

M/21/161 lbs.
Time: 9:10

Comment #376 - Posted by: Gideon at September 17, 2007 11:35 AM

Pogo jumps for du's. 23:40.

Comment #377 - Posted by: Redding Mark S. at September 17, 2007 1:16 PM

EJEJEJEJEJEJEEJEJEJEJEJE
M/34/170
19:52
Double unders are tough for me; had to do a lot of jumping to accomplish this task

Comment #378 - Posted by: Eric Johnson at September 17, 2007 2:16 PM

21/m/5"9 165#

16:50 min's

squats on a bosu ball with 5kg ball? fliping the bosu over every 25 reps

Comment #379 - Posted by: steven benjamin at September 17, 2007 2:31 PM

CFWUx1 (Got home from work pretty late)
22:49
Double-unders gradually got better but still doing every other one.

Comment #380 - Posted by: Doug at September 17, 2007 2:35 PM

10.45 as rx'd

Comment #381 - Posted by: Mike_h at September 17, 2007 4:02 PM

14:53 as rxed

Comment #382 - Posted by: Kyle A. at September 17, 2007 4:05 PM

14:15 w/ sub

200 single unders per round. Squats as rx'd.

Warmed up with five minutes of double-under practice. Concluded it would take approximately two days to complete WOD as rx'd.

With a nod to today's actual WOD, finished with 21,15,9 of 50# shoulder presses.

Comment #383 - Posted by: John Elstad at September 17, 2007 7:44 PM

3 rounds for time:
50 double unders (sub tuck jumps)
75 squats

12:37

performed on 9/17/07

Comment #384 - Posted by: Grund at September 17, 2007 7:56 PM

~22min

times slow, but it was fun :)

Comment #385 - Posted by: newman at September 17, 2007 8:52 PM

13.02

but jumps instead of double unders

Comment #386 - Posted by: Soran B. at September 17, 2007 10:04 PM

cfwu x 3
17:37

Comment #387 - Posted by: benji at September 18, 2007 5:08 AM

31/m/187#

Subbed 25 bench hurdles for double unders

3 rounds of
25 bench hurdle
75 squats

11:22

Comment #388 - Posted by: sb at September 18, 2007 5:14 AM

bw 251.5
squats to top of 55cm exercise ball, did tuck jumps instead of double-unders (about half the height of a "real" tuck jump)

4:15
5:36
6:06
-----
15:58 total

Legs were jello!

Comment #389 - Posted by: Geoff L at September 18, 2007 5:15 AM

38/f/139

19:09

Aaaargh, those double unders. It took me 4 minutes to do 20.

20 double unders, 90 singles
75 squats
150 singles
75 squats
150 singles
75 squats

Comment #390 - Posted by: Gayle at September 18, 2007 5:58 AM

38/M/193--Syracuse NY

As Rx'd: 7:42
Squats broken into 3x25 (which is close to my tabata average)

...rest day practice on double-unders paying big dividends, mwuah-ha ha ha ha!

Comment #391 - Posted by: Dagunk at September 18, 2007 6:24 AM

scaled to 20 tuck jumps & 25 squats/round

8:17

Comment #392 - Posted by: Steve Mazac at September 18, 2007 10:02 AM

Just me, no other krew today....

AL 40/M/175lb

8:31 with broken squat sets on the 2nd & 3rd
Double unders are old hat so no broken sets and made up a lot of time

Comment #393 - Posted by: Ukkrew at September 18, 2007 10:10 AM

Amazing. I loved the one hand OHS.

Comment #394 - Posted by: brian at September 18, 2007 11:27 AM

This Stinks!

45 yr old/m/170 lbs

16:45 My knees still hurt from banging them into the uprights of my chin/dip bars trying to kip those 45 lb weighted pull ups yesterday and now this.

Cannot seem to get the timing for double unders, do 2,3 or sometimes 4 passes. No wonder my wife won't dance with me.

Comment #395 - Posted by: Adam Kemmerly at September 18, 2007 12:04 PM

as rx'd 15:06

Comment #396 - Posted by: Luca Z. at September 18, 2007 4:39 PM

As rx'd
21:36
Definately found my weakness DU strung 30 consectutive DU at one point.

Comment #397 - Posted by: AJonusas at September 18, 2007 5:08 PM

as rx'd with a thick nylon rope.

13:55

Comment #398 - Posted by: TMar at September 18, 2007 10:24 PM

I can't jump rope worth squat (pardon the pun)
Subbed
100 squats 400m sprint
75 squats 400m sprint
50 squats 400m sprint
25 squats 400m sprint
16:20

Comment #399 - Posted by: JDrushal at September 19, 2007 8:59 AM

Age 36
BW 186

CFWU 2x15
18:52 as Rx'd. Jeez, but I gotta work on double-unders.

Comment #400 - Posted by: Tim in VT at September 19, 2007 10:58 AM

need to practice double under.......

50 du alternate with 2 simple
75 sq
100 simple
75 sq
100 simple
75 sq

Comment #401 - Posted by: Davidson from Italy at September 19, 2007 2:32 PM

15:05 as Rx'd

Comment #402 - Posted by: Meyer at September 19, 2007 5:33 PM

11:47 with tuck jumps

Comment #403 - Posted by: Brandon C at September 19, 2007 7:41 PM

14:01 subbed tuck jumps. Need a lot of practice at double unders.

Comment #404 - Posted by: Kristian at September 19, 2007 8:27 PM

10:13

Comment #405 - Posted by: NMO at September 19, 2007 9:43 PM

10.54

Comment #406 - Posted by: ZG at September 20, 2007 8:53 AM

Everything in that video was sick--but 2 subtle things stick out to me.

How about Kelly doing a one-handed barbell snatch of 115lb that's freaking insane!

And that 165lb beast--he got 135lb to the rack position without even cleaning it.

Comment #407 - Posted by: tim at September 20, 2007 1:34 PM

As Rx'd
9:04

Comment #408 - Posted by: B. Rhaly at September 20, 2007 5:00 PM

30/M/200

CFWU x 2

Pre - Pullup/DL WOD

As rx'd

11:18

Comment #409 - Posted by: Les at September 21, 2007 1:32 AM

As written, 22:40

Comment #410 - Posted by: jay bolton at September 22, 2007 4:29 PM

Sub'd 2X Tuckjumps for Doubleunders (need to replace my lost jumprope).

:14::39::10

Comment #411 - Posted by: Andy P/43/187# at September 23, 2007 2:40 AM

subbed regular jumps 100
14:41

Comment #412 - Posted by: homerba at September 23, 2007 9:06 AM

M 185# 34yo

Oops - I read this first thing, and then when I worked out I thought it was 150 squats, so I "scaled" to 100.

30 Tuck Jumps
100 Squats
3 rounds

45 mins.

Comment #413 - Posted by: jmcneal at September 23, 2007 1:43 PM

14:40

Comment #414 - Posted by: mwf at September 23, 2007 6:40 PM

(done 9/21/07 after a rest day)
Sub 20" box jumps for double-unders
27:43...HR avg 161 max 179
This just kicked my butt...period.

Comment #415 - Posted by: Mike Scott at September 24, 2007 10:40 PM

22:00 as RX'd

Comment #416 - Posted by: Buck at September 26, 2007 3:13 PM

23m/190
subbed 3:1 regular jumps
11:35

Comment #417 - Posted by: Woods at September 27, 2007 1:29 PM

26/m/6'3/170#

As rx'd - 14:13

Comment #418 - Posted by: Kwood at September 29, 2007 8:37 AM

6'2" 31 185

18:32 as rx'd

DU are my nemesis, I just can't string together more than 10 or so. I think the rope I have is not good enough

Comment #419 - Posted by: mark at October 1, 2007 6:50 PM

sub'd 50 tuck jumps for double unders
22:46

Comment #420 - Posted by: bcb373 at October 2, 2007 4:58 PM

11'20" as Rx'ed
I've been getting better at the DUs since watching Buddy Lee's vids and buying his basic rope, but starting the 2nd set after the 1st 75 squats brought me back to a much lower level.

Comment #421 - Posted by: Buretto at October 4, 2007 8:06 AM

no jump rope, so 24in box jumps

15:57

Comment #422 - Posted by: smithwick's at October 7, 2007 2:08 PM

18:45 subbed squats with 95 lbs. calf raises

Comment #423 - Posted by: EdC at October 19, 2007 9:01 AM

Subbed double unders for tuck-jumps

9:46

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