September 14, 2007
Three rounds for time of:
Post time to comments.
San Francisco CrossFit plays with overhead strength - video [wmv] [mov]
Posted by lauren at September 14, 2007 1:06 PM
WOW!! What an inspiring video!! Simply Amazing!
Circus freaks... Tony B getting in on the action in front of the camera! Now all you guys need is a nice Burgener hill.
Holy christ...225 squats and 150 double unders?? Insanity...can't wait!
Woo hoo! I love early posts.
Thanks from the East Coast for the early post. Helps for getting organized for the next day. My arms thank you also...
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?
sometimes i think im strong - but then i watch these rockstars.
YES! not another pullup! my poor hands....haha! Question? What weight on the squats? Sorry if that's a dumb question.
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)
The FAQ answers pretty much all sub q's. It says tuck-jumps are a direct sub for double unders.
Supa-Freaks! Adrian, K-star, Tony...nice work guys.
To the guys in the video: w...t...f
Great work crossfit SF. Very inspiring video.
Awesome video. Love trying cool, new stuff.
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
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.
WOW! That stuff is so cool! Strong strong strong men. Awesome.
Where do you guys get these sweet remixes? I'm loving the Beastie Boys/Old school rock combo.
Oh my, another quick burner. It's on now, Rob!
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!
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?
#7 - Shannon
Unless a weight is given - squats are done without weight.
Very cool video, you guys are CFSF are monsters.
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.
Just barely watched the video from yesterday. Greg, you are a beast brother!
Was that a Jesse Woody siting yesterday?
love the video...i need to work harder.
I can already feel the pukies coming on. I love these crazy workouts.
Tony good to see you get some.
WOW! Nice work San Fran. I dig the fact Tony B got down too.
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...
That was a GREAT video......GREAT
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.
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?
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!
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.
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!
Awesome work SF! Y'all kill it.
Kelly, Tony, Adrian: You guys are SICK! Amazing work, gentlemen.
Amazing video. The one handed ohs in the wind is what really blew my mind. That takes some serious balance, coordination, and strength; Awesome!
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.
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.
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.
WOW!!! Kelly and Adrian, that was very impressive. Phenomenal strength and stability. Way to go guys!!
#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.
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...
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!
crummy rythym with DUs.
scaled back 115# thrusters/30# pullups
Todays 15:58 struggled with the double-unders.
Anyone crosfitting around Mosul?
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?
8 minute snatch set - 67R/68L. Hand switch at 4 minutes.
50 tuck jumps
Wow! Great inspiration from you all in the video.
CrossFit is just FUN!
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.
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.
Post: 10 min. abs/back circuit (10 rdl/10 ab mat sit-ups) - 10 rounds
Here's a shirt idea for CFSF:
Crossfit San Francisco: Stonger than most
Subbed tuck jumps for DU
M 48 70" 176
Three rounds for time of:
50 Double-unders SUB Tuck Jumps
As rx'd: 10:10
Scaled-------->30 Box Jumps + 50 BW squats 3 rounds took around 12 minutes.
Impressive! One arm OH deep squats and one legged OH squats..will definitely give it a shot.
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.
cfwu x 3
subbed tuck jumps for double-unders (no jump rope)
subbed tuck jumps for double unders
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.
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 :(
Holy video... 225lb OHS's? And what was it, 95lb overhead one legged? Talk about control. Looks like something new to work on.
Three rounds for time of:
50 Double-unders -- subbed for tuck jump
2 days rest inc. Thanks god its friday =)
tuck jumps for DUs
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?
scaled to 25 jump tucks and 50 squats - 21:45
Forgot to read the sub's list first:
Sub 100 SU for 50 DU
Quite possibly the sickest CF video ever. Overhead Pistols?? Would have never imagined that was possible..great job fellas.
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.
17:49 squats tied me up...
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)
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.
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.
DID CFWU x 3
15.53 as rex'd
Did the DU in 1 normal 1 DU rhythm..
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.
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!
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.
Decided to crank this one up a notch and do 100lb barbell squats. Came in just under 30min sweaty as hell. Love that crossfit.
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!
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? ;-)
Subbed 150 SU for DU
Squats as rx'd
Finally, a workout that I didn't completely suck at.
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????
cfwu x 3
with tuck jumps 10:04
thought I had it under 10min, nope
nice video, great work
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?
Awesome show of strength in the video!
Perhaps it is an addiction... :-) Have fun at the cert.
This was hard for me, mentally as much as physically
Had trouble w/du did 100 regular jumps instead
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.
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.
Felt really good today.
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!
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
Time: about 12 minutes
Then I did another few minutes of jump rope practice.
Subbed 400 meter runs for double unders
2 mile run afterwards
11 min flat.
worked up a good sweat though.
CFWU 3x15 (10 reps for normal pullups)
5 sets of 30 second jump rope sprints afterwords
I tasted the metal on this one despite my newbie time.
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.
Wu- 3 rounds of: 15 supermans, 15 sit ups, 10 push ups, samsons
30 tuck jumps
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..
9:06 with tuck jumps. Did sort of a tabata thing and it helped keep me honest with rest times.
Tried DU's, didn't work too well
Subbed tuck jumps
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.
One handed overhead pistols?
As rx'd: 17:43
post-workout: treadmill (hill) 30 mins, level 12, speed 3.5, 45# backpack
Warm-up (w/out oh squat)
Those were some sweet looking kayaks in the video.
DU were very broken. Need more practice.
Squats down to 12" box, pause at bottom.
Speal at 134 lbs?
Getting fat, eh?
cfwu and thursdays wod
fridays wod except tucks for double unders
comment 113 Speal-4:49 is 289 seconds divided 375
total reps is approx .75 seconds per rep. Phenomenal job.
Tried to work out, couldn't. Recovering from sickness, couldn't breathe. I'm going to lay down now.
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.
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
forgot to post time 11:08
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.
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
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!
-CFWU x 3
-Subbed 100 singles for double-unders
-Squats as rx'd
As rx'd 13:39
Had a PR of 15 consecutive DU's.
hamstring super sore from yesterday and dl tuesday
subbed 100 unders for DU
scaled to 25 squats because I was so hobbled
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.
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.
DU's were easy,
Squats kill me
I will not have access freeweights for the next week so I did CrossFit Total today
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.
9:54 as rx'd
post: 50 k2e parallel grip - 3:30
29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Three rounds for time of:
Foam roll after
46 / 175
22:20 - I'm slow!
amrap hspu one attempt = 14 as well as post.
40 m/170 lbs
cfwu x 2
as RX'D 14:16
Getting better at DU - up to 15 at a time...
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.
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
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.
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."
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.
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.
17:12 as prescribed
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.
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.
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.
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
m/33/175 135 days since CF Columbus Ohio
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...
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.
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...
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.
20 mins of Clean&Jerk Practice. Ended session with a beautifully placed jerk-uppercut right on the snorter.
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.
CFcaymanMD- Keep pushing- good work.
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.
29yr female, 125lbs
Did 100 jumps on last two instead of DU. 7:08
as rx'd in 13.34
fcuking double unders....
19 yom 178#
3 rds for time
100 single skips and 75 squats x 3
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;
3 rounds for time of
50 tuck jumps (knees to chest)
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.
time = 12:05
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.
40 yom, 158#
as RX, 17:48
As Rx'd: 9:58
All squats to 20# dynamax MB.
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.
22:00 - Terrible. Great workout.
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.
Three rounds for time of:
50 Double-unders = subbed for lateral tuck jumps
8:33 as rx'd
Those squats made my quads burn worse than a spinning class. Ouch.
30M / 155 / CFT 695
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.
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)
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
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.
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.
also fasting at the same time for the month of Ramadan. Now that's a workout
Shoulda been faster, as usual.
Sub tuck jumps for DU
One day behind. Heavy Fran as rxd 8:47. Greg is an animal.
My double unders suck! Ironically they got a lot better towards the end. More coaching clips from Buddy Lee please :)
Tuck jumps for DU: 11:41
tuck jumps instead of DUs
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.
35 yo male 170ish
Did 60:00 cardio for warm up.
Subbed tuck ups for du as I didn't have a rope.
Legs feel like lead.
swam 2000 40min
jump rope 2 min with some DU's in there, attempted to get as many as possible
75 squats straight through first time!
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.
tuck jumps instead of DUs
50 su....im new
75 squats....i assumed air squats
"its so hard now....trying hard now"
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.
Sub Tuck Jumps for DU's. This week is 50% week so scaled WOD to 3 rounds of 25 Tuck Jumps, 40 Squats.
Post: 3X10 Ring Dips (brutal), 3X10 Ring Pullups (also brutal)
Sub Tuck Jumps for DU's.
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.
Did "Healy" from NavySEALs website WOD
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.
#188 Tony, keep trying man, you'll see the gains come on fast if you put great effort into your workouts! =)
Subbed 20 inch box jumps for du.
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.
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.
Legs were heavy, but it felt pretty good.
Yard work/ cleaning gutters- 2 hours
CFWU x 2 minus squats
Subbed SU's for DU's, same reps
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.
I think that was the craziest video I've seen so far on CF. That says a lot. Great work.
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.
did heavy fran today
11:25 (chest cold)
sub tuck jumps
Felt like I was really motoring today.
I am a mere mortal. I'm having trouble walking down the stairs.
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
then did knees to elbows and hallow rocks
I lack coordination so sub tuck jumps.
rest as rx'd
Scaled to three rounds of 15 tuck jumps, 25 squats. 10:42.
As Rx: 12:17.
DU are the slow part, but it's improving!
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.
This was a tough one.
three rounds of 30 tuck jumps and 50 Hindu squats
With no access to a gym for a while, work-outs like this will be the norm, I'm afraid.
WU - 2 x (15 situps, 5 ring pullups, 10 pushups 400 meter run)
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 ;)
RRRrrrriiight. Squid pro ro Mr. Powers.
3 rounds for time:
50 double unders
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.
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
(Was 175 - hopefully must be new muscle? Wishful thinking?)
Subbed Tuck Jumps for Double Unders
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.
Three rounds for time of:
30 Glute-Ham Sit-up (SUB)
16:03. Counted the failed double unders. Averaged about 8 before failure.
Norma threw down the challenge for me to do it in 12 min or less.
11:59.80. I kid you not. As prescribed.
15 minutes; deep fried and nearly pukified.
Nolan: 22:20 as rx'd
Chris: about 30 mins sub'd some singles for DU's
WOD as RX'ed
need to work on squats and DU's
50 double unders
75 body weight squats
for 3 rounds
19:35 as rx'd
DUs took forever, but improving
19:49 as rx'd
As rx'd 11:01
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.
Awesome video! new frontiers have yet to be explored haha
subbed tuck jumps for double unders.
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.
no rope or room for double unders, so.......
filthy fifties divided by 2, (filthy 25's?)
kinda like "murph"
wod as rx'd
m 35 bw 158
50 tuck jumps
75 squats to heavy bag
Room for improvement. Legs were burning on this one.
first time back in months-
Nicole 8:15 sub'd 100 singles
Are the squats done with a 45lb barbell or with no weight at all?
Did 100 jumpropes instead of double unders
cfwu x 3 -OHS
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
kk kk kk kk kk kk kk
Awesome wo. I have whip marks all over my arms frm missed du's. I can think of better ways to get those lol.
kk kk kk kk kk kk kk
Loved it. Tough. I have whipmarks all over my arms from missed du's. I can think of better ways to get those lol.
21:36 as rx'd
My double unders blow!
16:21 for 3 sets 200 single unders, 75 squats. sit ups after. 10 min ellip wu 17/17.
44 /m / 195
cfwu x 2
no hand rope climb 4 grabs
sub 100 single for DU
1-30 one step
all black belt forms
WOD as rx'd
DU's are getting better, but they are still hideous in my eyes.
28 yom 220#
1/2 mile run to the workout site
workout as rx'd
1/2 mile run back home
Little slow today
ncsheepdog nice work
12:17 sub 100 singles for du
27:40 as Rx'd.
Hard to do double-unders on grass!
WU: nice walk w/the dog, CFWUx3
WOD: 27:00 - the DU are my enemy still grr
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.
Subbed tuck jumps for DU's. Time 10:50
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.
DID 100 SINGLES INPLACE OF DOUBLES. YES, I'M UNCOORDINATED AND IT'S FUN TO WATCH.
RURAL/METRO FIRE DEPT.
6.40min, 100 singles/75 squats
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!
whoops...19.20sec not 6.40 haha...
strung a rope at the bottom of kneecap level and jumped it as sub for DU
ran at rope at kneecap level, jumped it as sub for DU
My double unders were improving until today. Took a giant step backwards, oh well, gonna work on those.
16:23 as rx'ed. I suck at double unders so it took forever to get 50 good ones each set.
17:48, didn't get into any rythm until middle of round two. Squats way harder than I thought.
As Rx'd: 11:27
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
Total time = 7:30
3 rounds for time:
150 single unders
3 rounds for time:
30 single unders
56 y.o. 156 lb 5'10"
finally a WOD I didn't have to scale.
as Rx'd 12:15.
Subbed tuck jumps, though I'm not sure if I did them correctly.
Tuck jump sets were broken, squats were not
Subbed tuck jumps for DU's. Time 13:09
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
subbed tuck jumps, otherwise as Rx'ed
2x unders 1 @ a time
d - 29m/175
9:20 as rx'd
j - 33f/123
14:12 as rx'd
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.
cfwu X 3
Lini and Chris took the day off from CrossFit - rowing two hours of intervals instead.
Still haven't got double-unders figured out so I did 150 single-unders each round.
Took 19:08. Legs are fried.
Sub 25 calorie aerodyne (~2min each)for double-unders
75 squats to parallel (rehabbing right knee)
3 rounds, 15-16 minutes.
Sub 100 SU for DU
Squats as Rx'd
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.
As Rx'd 17:27
Lots of missed double unders, with red marks to prove it. Thanks Coach :-)
all split sets.
squat jumps instead of double unders
Then I did a 5 minute maximum effort on a stepper. I could barely stand up!
I met puke about 45 seconds after completing the RX.
I admit, been slacking, but good to be back!
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!
Squats to Dynamax
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.
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.
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...
I thought I was in shape. I was wrong. As much as it hurt, I want more-lots more.
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.
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.
Kelly and Adrien you guys are nuts!! We like it!
SF xfitters are studs.
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.
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
no jump rope at the Oneonta Y so I subbed the jumps instead of the double unders
no jump rope so subbed jumps for double unders. Ouch on the squats.
As Rx'd Friday evening in 9:34
As rx'd 21:50
Good DU practice
3 rounds of:
50 tuck jumps
250m run (slight decline)
250 run (slight incline)
planned reduced effort WOD
2 rnds, sub 6x SU for DU
about 19:30, forgot to start my stopwatch
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
Subbed Knees to Chest, 20 mins. Seemed really winded after the first set for some reason.
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.
wod as rx'd all sets broken of squats and du's
32 yom bwt 240
go to the EOD compound and ask for chuck. tell him t sent you.
Sub - Tuck Jumps for Double Unders
Three rounds for time of:
15 Double-unders (sub Tuck Jumps)
Tuck jumps for DU's otherwise RX'd 14:17
As rx'd, 17:31
DU's broken into 30/20
Squats broken into sets of 15 and 20
Air Squats as rx'd
DU's - Subbed jump/tuck
Amazingly intense, fried my legs.
Oh yeah, Thanks Jimmy and Sally for the inspirational video! It was great!
As rx'd; 23:20.
cwfu x3 -dips
modified doing 75 single unders
then squats as rx'd
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.
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
sub'd tucks for DU
23:45 - am really sore from a parkour class on Thursday night.
Subbed 100 single jump ropes for 50 DUs.
13:49 - can't wait to try this one when I am not super sore.
sub'd tuck jumps for double unders
Double Unders: Subbed tuck jump over a medicine ball
Squats: Bottom Out
Finally did double unders instead of tuck jumps! Did this workout after the 5 sets of 3 power cleans.
as Rx'd, D-U's in sets of 10: 21:04
Sarah (sub box jump for D-U):31:15
19 yom bw 165
subbed tuck jumps
squats were brutal
14:56 du's in singles, 2's, 3's, most in a row - 5
double unders are my nemisis
3 rounds for time of
50 tuck jumps
Broken sets of 25 all the way through.
First time I feel my time is actually close to the big boys. A promising sign.
subbed tuck jumps for double unders
As RX'd but still working on stringing together DU's. Kira: 28:02. mg: 54:00
Greg A warm up
subbed for Tuck jumps - 8:35
50 Double Unders
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.
OH MY GOSH one legged squats... with weight ? it can`t be real! the guy in the red shirt... he`s superman!
as rxed 9:00
warmup was much too short
subbed 100 for double unders (getting better at em though)
75 squats 3X's
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!
28yo, 5'11", 172lbs
Subbed tuck jumps for double unders.
Three rounds for time of:
50 Double-unders (subbed stair jumps for double unders)
Three rounds for time of:
50 Double-unders SUB Tuck Jumps
DU's are one at a time.
I've started my morning watching this vid since posted. It Is truly inspirational!
Man I Love This Stuff.
performed yesterday sub'd tuck jumps, no jump rope 16 min +/- 1 min
Pogo jumps for du's. 23:40.
Double unders are tough for me; had to do a lot of jumping to accomplish this task
squats on a bosu ball with 5kg ball? fliping the bosu over every 25 reps
CFWUx1 (Got home from work pretty late)
Double-unders gradually got better but still doing every other one.
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.
3 rounds for time:
50 double unders (sub tuck jumps)
performed on 9/17/07
times slow, but it was fun :)
but jumps instead of double unders
Subbed 25 bench hurdles for double unders
3 rounds of
25 bench hurdle
squats to top of 55cm exercise ball, did tuck jumps instead of double-unders (about half the height of a "real" tuck jump)
Legs were jello!
Aaaargh, those double unders. It took me 4 minutes to do 20.
20 double unders, 90 singles
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!
scaled to 20 tuck jumps & 25 squats/round
Just me, no other krew today....
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
Amazing. I loved the one hand OHS.
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.
Definately found my weakness DU strung 30 consectutive DU at one point.
as rx'd with a thick nylon rope.
I can't jump rope worth squat (pardon the pun)
100 squats 400m sprint
75 squats 400m sprint
50 squats 400m sprint
25 squats 400m sprint
18:52 as Rx'd. Jeez, but I gotta work on double-unders.
need to practice double under.......
50 du alternate with 2 simple
14:01 subbed tuck jumps. Need a lot of practice at double unders.
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.
CFWU x 2
Pre - Pullup/DL WOD
Sub'd 2X Tuckjumps for Doubleunders (need to replace my lost jumprope).
subbed regular jumps 100
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
(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.
subbed 3:1 regular jumps
As rx'd - 14:13
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
sub'd 50 tuck jumps for double unders
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.
no jump rope, so 24in box jumps
18:45 subbed squats with 95 lbs. calf raises
Subbed double unders for tuck-jumps
subbed jumps for double unders
9DB6hr yonmebas ssbyqqul nebosixg