1-2-3 GO.

Looks easy enough....right?

Newbie here, these air-squats, or whatever weight we are comfortable with for a squat with a bar. Thanks.

#4 Philip,

http://www.crossfit.com/cf-info/faq.html#Exercises1

They're air squats.

rope jumps...is that jumping rope 100 times or something else?

#4, unless the WOD calls for a specific weight or max effort (ME) for a specific number of reps then you are intended to do air squats.

Great, thanks guys.

First thought... I can do this!
Second thought... I can do this fast!

I suspect by round 4 everything below the waist will be numb with pain.

Hooray!

I smell Buddy... 3-2-1 GO.

what r rope jumps?

hey gaucoin, did your double under, over head squat and knees to elbows workout after the pull ups. as rx'd 11:15. that was a good one. guess we'll name it the gaucoin.

can we alternate feet to simulate running with the rope, or must the feet stay together

try this:

135# power clean 5 reps
46" box jump 5 reps ( or max height )
5 muscle ups 5 reps

5 rounds for time

It promises to be an explosive several minutes

I have noticed in several videos the camera fails to capture anything much below the knees. For example in today's video, the camera doesn't show the guy touching his head or how he lands on the box. Might help if the cameraman takes the camera back or at least pans down

#15 Ken Davis

in my video i see everything

i'm guessing rope jumps are just normal jump rope reps...please someone email me if this is different (lack of internet for answers).

I see it all in the video too, maybe you're computer is whacked.

My guess is that with the two Buddy Lee videos on the basic bounce we've had lately, that this WOD is to practice that skill. I might need to watch them again more closely.

50 squats followed by 100 rope jumps (5x)..Hmm, I think this will be harder than it looks. Look out legs here it comes... 3-2-1, GO

Yes...time to break in the new jump rope with some Buddy skills.

#17 Edward

Yes, these are single rope jumps. I'm not sure what videos you've seen, but avoid "double jumps" with each pass of the rope.

the misses has just been put in a plastic boot for 3-7 weeks for plantars faciatus and a stress fracture in the left foot, along with an IT band injury in the left hip. any ideas on exercises that she can do that won't aggravate the injuries?

(sorry if this is a repeat, the filter got my last one)

I have looked at many videos, read the crossfit journals and seen some gynastic takes on this subject and still can't seem to find a definite answer on the proper position for a handstand pushup. Is a hollow body position required or is bending the body looked at as proper form? e.i. having your hands away from the wall and arching the back and legs towards the wall.
Any info would be appreciated. Thank you.

Nice work Ken C, isn't it just a thrill that our next WOD has both skipping and squats?!! I hope I'm not to blame for this.

Box jumps on concrete must hurt. As would resting between HSPU reps on your head. Different breed there at #2-1030 Crossfit Street.

Ok, I know tuck jumps are a substitute for double unders. What's a good sub for singles?

#22
For Handstand push ups you want to keep a hollow body. Many people instead arch because it allows you to engage your chest as well as the shoulder into the push. This arch puts un-needed torque on the spinal column and becomes uncomfortable with time.

Think of a push up with proper body position. Now keep the arms where they are and rotate the body about the shoulder without changing the body's geometry. This is the correct position. Doing HSPU on paralletes affords you the full range of motion (if touching your head is getting too easy).

Hey Seattle People-

How far is Crossfit Eastside from SEA?

Going to the barbell cert at the end of the month. I think it's over at about 4 or 5 so I need to know what time I can book my flight back to NYC.

Also, I'm going to the KB cert the weekend before. So I have 5 days to kill in between. If anyone has any suggestions of things to do on the west coast let me know..
I'm going to try to get to as many Crossfit gyms as possible. That includes the other 2 in Seattle. Maybe the one in Vegas too.

Thanks

#24- uhhhh- how bout singles. :-)

AllisonNYC #26!

Lucky duck! I meant to sign up for the barbell cert at crossfit eastside, but by the time I had the cash it was sold out. augh. Really wish I could make it.

Anyway, the Eastside is 10-15min from downtown seattle with no traffic. Keep in mind the airport is on the South End of Seattle, so I'd say 20-30min would be plenty of time to get from the east side to the airport.

You are going to have a blast at both the Seattle CrossFit gyms. Let me know if you need any ideas on fun things to do while in Seattle! Hopefully it won't rain while you are here. ;-)

M49/162 Here we go again lets see if I eat my words. Shooting for 20 min. Then again I looked at yesterdays workout and said 21 15 9 should be able to knock it out without trouble. Think again grasshopper. Before I knew it, the monster was all over me. Knocked it out in just under 14 painfull mins. Did todays pull ups with 35 lb felt good. Chris

not to worry gaucoin. no whining here. plan on crushing this workout. i think the only thing that will slow me down is pukie. yes...this could be a gut churner.

and on another note, i just watched the craziest football game i've seen in a long long long time (that's right, 3 longs). Go Cowboys!

I just wathced the vid. Sick work Pat! My shoulders were on fire just watching that workout.

A question to everyone out there: What is a legit handstand push-up? I always touch the nose, but I noticed that Pat touches the top of the head (which was still an awesome display of shoulder strength) I know ideally, a legit hspu would be no wall but I am curious to what everyone thinks if you use the wall. Any thoughts on this matter?

Pat's doing Crossfit again? Damn, that means I have to get off my fat rear and start Crossfit Davis.

29 yo male. 216# 6'4

As rx'ed 9:16

Did high volume bodyweight back squats yesterday so this WOD got the legs burning again!

Freddy C.

I think a legit HSPU is done on parallelettes, which allows one to drop their head between their hands. This will allow for a much greater range of motion, and keep them from arching their back to touch their nose.

Thanks Anthony! I have done hspu on parallettes only once. It was friggin brutal! I think I will make that my new rx standard. Hopefully that will relieve some of the lower back stress I get when I do them on my hands.

Good luck everyone!

HSPU should be done hollow body. I recommend facing the wall when doing them. It will kill your times at 1st. I also strongly encourage them on parallettes as it is the only way to get full ROM. HSPU is a gymnasts squat. Gotta go shoulders to hands for it to count. Work toward free standing HSPU. Yeah, it will kill your times more, but there's nothing like it for stability and strength overhead.

Jonji #33

Count me in on Crossfit Davis. I'm getting tired of going out to Sac and we both know that the ARC is a joke.

Wasn't there a double under and squat workout like two weeks ago?

13:45, and without a jump rope or room to use it, I just did calf raises (bouncing up on toe tips). Ow; can't imagine it done properly with a rope. Obviously got a lot of work to do.

48/M/170

19:01.

5x
50 Air Squat
50 Double Unders

I felt like doing double-unders.

I have to admit CrossFit is really working for me. Thank God for CrossFit.

Is it me or does Tony B. just sound so darn happy in those videos? Ha!

28 yom 195lbs
16:49
it didn't have to be fun, to be fun

12:01

16:47

52 yom 85 kg

17:15

23/m/5'7"/150
as Rxed 12:39

fun, lacking coordination with rope-jumping
can do better

Crossfit Hohenfels

Freddy,
RE: HSPU, I agree that on paralettes you can go way deeper and that's better. :) However, head vs. nose the nose is better if you are sure you can get back up. If you are fatigued and might not come back up, it's safer to go to the top of the head just in case you need to rest at the bottom.

m 34/155# Lost count, either 10:34 or 12:21, good wod. Developed my form better for jumping rope.

9:56! Told myself beforehand that I had to break 10 minutes.

My First Crossfit!

M 31/195

I was already friends with the rope, but the squats had me hurting.

17:09

Really need a lot of practice on the rope...
approx. 10 minutes (stopwatch stopped halfway through)

As Rx'd
11:43

10:01

Just missed the 10:00 barrier. Maybe next time...

Bismarck (hopefully soon to be Crossfit Bismarck)

CFWU x 2
WOD

AMY 12:09
BRIAN 12:18
JIM 13:11
SHERYL 13:31

Basketball court line drills

14:58, as rx'd.

#57, is that Bismarck, ND?

26/F/5'3"/115
10:50, as rx'd
25/M/5'11"/175
11:15, as rx'd

16:25 as rx'd.

Timing the jump rope became very hard as fatigue set in.

46/M/160
7:52, as rx'd

44/175

13:50 as rx'ed.

39/m/190

actually wanted to scale during first round, but told myself to just keep doing one more squat, one more round. before I knew it, i was done.

17:21 as rx'd

13:40 as prescribed.
I went for PR on the 500M row yesterday (2:02, bw=126) so my legs were a bit shot for this.

M/21/170

as rx'd
10:16:03

As rx'd:
11:47

12:38 min
as rx'd

Have fun doing this, Johan

15:14 as rx'd.

You're a jerk, Johan.

GET SOME. (Just finished five minutes ago, can you tell? Maybe there should be a mandatory waiting period between doing the WoD and posting.)

First time jumping rope in many many many years... finally bought one, no more tuck jumps for me. Not too bad, squats were worse...

14:31 as Rx'd

34 Y/o male, 295lbs

That sucked

Age=27
BW=185

6 rounds (extra round by mistake) in 13:30 mins.

I think its time to break down and buy a Buddy Lee JR.

42 yr old male/185/5'7
as rx'd 14:10
uuuuughhhh!

Love you too Brandon :)
Switched numbers around, time was 13:28 min
Have fun, Johan

35/m/70"/180lbs
1 mi run warmup(indoor), WOD as Rx'd 16:05 then makeup WOD for yesterday

Ugh - CF week 2 shows how much work I have to do still.

As Rx'ed: 20:32

I've been skipping workouts, eating like crap, and getting no sleep for the past two weeks, and it shows. Trying to stay in shape AND get into medical school is a pain in the butt.

15:00 even (OUCH!)

28/m/ 198#

about 17:00 ....

as rx'ed
last 3 sets of squats were g-bage but did all 50

M 48 70" 181

Five rounds for time of:
50 Squats
100 Rope jumps

12:29

12:50 as rx'd

Josh,

If you think it is bad now, wait til you get in.

28/m/6'/200
5 rounds
50 squats
100 rope jumps

9:17

Nice workout, finished it off with yesterdays wod 7 rounds of rm pullups 35kg dumbell!

What exactly are rope jumps? Just regular jumping rope?

CFWUx3
As Rx'd
12:31

RJs easier than I expected, but it was hard to go faster. The last set was much faster than the first but the squats slowed down more than the RJs speeded up.
Post: DL 135#x10x2 back injury almost completely gone.

28/M/186

17:06

Paused to shake legs out during SQTs @ 30, 30, 20, 40 & 40...they are one of my weakpoints

AVG HR = 80% throughout

Please help. Can anyone tell me how long someone should wait after being treated for RABDO? She was told 3-6 months before any strength training. This seems a little extreme to me, but I'm no doctor! Thanks!!!

F/44/5'4"/125
15:44
Got better at the rope as I went

I can't do squats fast enough. I didn't get tired, I just can't do them fast...

I did this with my girlfriend, but mixed it up a bit:
max. rounds in 15 minutes:
max. Squats, while other person does
100 Rope jumps (she did 50)

me - 28,26,24,26,26,27,29+65jumps
Briana - 18,17,18,19,12,18,9

24/m/185

as Rx'd
11:01

viva la revolution
CrossFit hohenfels

29/M/238

15:52

52 yo / M / 158 lbs.
as Rx'd

2:00
2:05
2:00
2:14 (missed a few jumps)
2:05

10:24 total

29yo/male

17:45 as rx'd

Who knows how many times I had to stop in the middle of my air squats.

Longs ways to go

John

31/m/220

As RX'd 12:12

Adding a Buddy Lee JR to the Christmas Wish List.

Fayetteville, NC (CrossFit Cape Fear)

11:08

Did 60 squats round 5. I need a slightly longer rope too.

i have to save this one for tomorrow! truly scary part is that i will be doing 4/1 CF WOD 2 weeks in a row. my schedule demands it, but at least my body will benefit!

have a great day everyone!
ck

bw: 192

As rx'd: 11:17

A little too many breaks in sets 3-5 of the squats. I'll shoot for sub 10 next time this one comes up.

41yo/f/163#
CFWU x2
pullups with iron woody band
dips-jumping ring dips

as rxed 10:35 no breaks in squats

ran 1 mile treadmill .5 degree incline 6.3~6.6 mph
9:25min

PATRICK !!!!!!
Nice work bud. Crossfit Casa De Budding is good times

As Rx'd
12:56

Little bit behind, been doing crossfit yardwork!
Finished up with yesterday's WOD
25, 35, 45, 55, 60, 70(f), 70(f)

I'll have to knock out JT tomorrow during rest day.

as rx'd 13:47

M/26/190
Iraq Crossfit
9:34

Okay, I'm behind a bit and completed last Friday's workout last night. Not to mention, after such a workout, came to my vehicle to find a flat tire. It was wonderful being drained of life and having to deal with rain, mud, and mosquitos (another wonderful night in South Louisiana "GO LSU!!").

I timed myself on this particular workout and completed it in 30 minutes.

#82 Fletch: I'd suggest starting a thread on the forums, that sounds like a topic a lot of people could remark on.

BW 173

6:38

8:54

11:29 as rx'd

Tina: F/39/169 as rx'd 14:23

Koley: M/30/165 as rx'd 10:48

12:30 nice.

24/M/195

12:59, as Rx'ed.

11:11 as rx'ed
Darn rope! Dang Feet!

23/m/155

11.00

29/m/125

10.59

M/27/175
CFWUx3
WOD as Rx'd: 10.31

WOD:

as rx'd

time 11:37

- OlliS

40/m/181

after a 25 minute warm-up, which was a workout unto itself

13:47

My Buddy Lee jumprope was a blur. Love that thing. Guess I was not so much of a blur during squats though. haha

Fun workout

m/26/165lbs

5 rounds as rx'd:
50 squats
100 rope jumps

9:45

5 minutes rest then decided to try the double tabata with box jump and modified HSPU's:

kept minimum of 10 PU's and 11 box jumps, tough but great 8 minutes!

M/35/189

CFWUX3
As Rxd: 17:09

Squats are evil.

oh by the way I did this backwards, not that it matters, did 100 skips first, then squats. Did the first 100 skips in 37 seconds.

RX'd
14:25

14:15 as rx'd

M/28/82 kg

Rx'd

11:38

Did it in 21:57. Had to take my time on the jumps Didn't have a jump rope so I did jump tucks. Good time?

WOD
11:00

37f, 5'10", 144#

10:17 as rx'd

As rx'd - 15:19

13:30

as rx'd 11:12

1/2 Effort Week

8 minutes

im feeling not so hot these days, possibly overtraning...

10:48
quick breaks on the squats, straight through on unders (2 screw ups)
my legs feel like lead pipes

36 yom, 175
12:38
First 3 rope jumps, non-stop.

m/6'/185
wu
pre-WOD: BP ladders 10s/rep 205 lbs
(1.2.3.4.5), 5x (1.2.3)

WOD: 5x rounds for time
50x squat
100x su
time: 13:20, all unbroken

wow- that's a leg tightener if I ever felt one- thnx for the great workout

WOD: 12:22

Sets 4 and 5 I hit all 100 rope jumps! Sweeeet!

The videos have been a tremendous help! Thanks Coach...thanks Buddy Lee!

#126 Linguini: I've been there myself. I couldn't sleep, pulse rate was high, and my workouts seemed like I was running in quick sand. I took a week off, got some rest, balanced out my nutrition, and was back to %100. You might be fighting off a virus too.

I'll be in Phili this afternoon. How can I get the class schedule for the gym there?

23/m/162

dynamic stretch + walking on hands (20m) + 3 rounds of MCFWU

onto:

Five rounds for time of:
50 Squats
100 Rope jumps

16:27.20'

ah ouh
ah ouh

34/M/170

as rx'd 10:56

post WOD ran 5k

12:29

As Rx'd but all sets broke.

19:32

Very strict on squat form.

Hey guys I was wondering if anyone could tell me what is a good sub for knees to elbows? Thanks in advance.

61/m/180/6'

CFWU x3

WOD: Five rounds for time of:
50 Squats
100 Rope jumps

17:05

after 2 sets of box jumps.

d - 29m/175

9:52 as rx'd

j - 33f/125

9:33 as rx'd

Pouring with rain all day - just stopped:

Passed on warm up and went straight in
- mistake cos I didnt get into the squats or skips with proper speed till round 3-4.

Note: next time skip much faster - which I can no problem onced warmed up.

12:06

was hoping my new Buddy Lee rope would come today, have to do this again when it arrives since my jump roping skills or lack of slowed me down: 20:05

I was strict on squat form also. Better to go slow and get right. Don

not bad compared to some of the sadistic stuff that is usually rx'd.

10:27,
jump rope broken only because I suck.

11:02

Realized about halfway through the first set of jr that the rope I was using was too long. Screwed me up a little, but not much.

10:42 as rx'd.

6'3" 245

This is my first week of crossfit and am sore to prove it, but it feels good. The time was around 19 min and change but not that exact. I'll get better with record keeping. 6'4" 243

as rx'd 11:48

Check last comment, I only did 4 sets. Not good

28yom/215#/6'4"

22 minutes, slowest time yet posted. Someone's gotta set that standard I guess. I'm thinking I might trade my thick rope jump rope for one of those new fancy cable models. They look to have a bit more zoom.

gotch yur back #148, 27:46 but I did it! This was the worst and the most satisfying.

wod as rx'd - 8:52
squats - straight thru 1st 2 rds, 25 then 5's 3rd rd, 15, then 5s last 2 rds.
unders unbroken except 1 stop in 3rd rd & 2 stops in 4th

31/m/213/6'5"

14:08 as rx'd

M/35/5'8"/168

CFWU X 2

As rx'd 10:30.

Would have made better time with a rope the right length.

Hi There,

Newbie here, im assuming the rope jump is skipping.

So far i have done the last two days, crossfit is like nothing else i have tried. My upper body is really tired i cant wait to complete this one, it will give the upper body a rest.

OFF TOPIC QUESTION. Does anyone have experience with pull-bars from Torque? Any opinions? thanks

27/m/186

17:35

used the worst excuse for a jump rope ever made. it was like using a 10 foot piece of dental floss. going to purchase a buddy lee rope immediately. great workout, though, as always...

oh, and i started with the rope jumps.

Good workout!
Fred (42y/181cm/74kg): 12:43 mins
Felix (8y/139cm/29kg): 13:23 mins
All sets unbroken

Good workout!
Fred (42y/181cm/74kg): 12:43 mins
Felix (8y/139cm/29kg): 13:23 mins
All sets unbroken

16:06 as rxd

nice

42/F/5'4"/123

as rx'd

8:08

This was fun!

21/M/160

As Rx'd - 11:57 w00t!
Would have been faster if I had worn shoes. I nicked my toes several times with the rope, each of which resulted in my pausing to yell.

CFWUx1
Jumprope and KB practice
Bear complex 65lb-75-100-135-140
JR practice
Nice job Kelley

m/55/198

13:00

Little behind. JT, details there, 13:20.

10:11
few breaks on both.
tired this morn...

M, 39, 175

as rx'd: 10:14

AllisonNYC #26

Crossfit Eastside is in Redmond off of the 520. I would count on a 45-60 min drive to Seatac airport anytime between 1500 and 1800 on a weekday. If the stars align and it only takes 20-30 as it should in light traffic or on a weekend you're golden.

Are you staying on the eastside or in Seattle?

If you get a chance, check out AGOGE gym in Woodinville, it's relatively new and I don't think linked on the Crossfit main page yet.

Have a great time at the certs and send me an email for suggested things to do. Im sure that the good folks at Eastside will be able to hook you up too.

1. 3:07:74
2. 3:38:15
3. 4:18:58
4. 4:10:83
5. 4:13:53

19:28:83

i'm still very new to this, and it was much tougher than it sounded. i'm from Ukraine, are there any other ukrainians out there?

F/40/143lbs

17:30 as RX'd
Poor time was because I'm dyspraxic and kept tripping on the rope. Got there in the end.

Five rounds for time of:
50 Squats
100 Rope jumps

13:42

46 / 173

as rx'd 11:59

M/26/221 lbs

14:49 as rx'd

Took a couple weeks off when I was sick. Good to be back.

WOD was done as rxd except I am not able to do jumping or running yet Drs have not released me for that kind of cardio yet.Did 2 miles on eliptical and 3 miles on bike,its like a soft food diet till I'm cleared for high impact cardio.squats were done in 9:00 no trouble there.

M/21/178

As rx'd

10:50

47yom 160#
10:36 as rx'd
squats :46/1:24/1:41/1:20/1:20
100 jump rope:47/:48/:51/:45/:48

20:11... week number 3 of doing crossfit,still feeling much more fit as compared to the standard 1hr gym sessions of before... 1,2,3, go!

12:20 as prescribed
34/m/183

#154 Brian,
I have no experience. However I think spending $500 on a pullup bar is crazy. I'd rather just go to Home Depot.

That said, they look indestructible and awesome. But is it worth that much for a piece of pipe?

29/M/6'4"/200#
Squats are always tough for me, but I finished.
18:48

32/F/5'10"/153#
13:21

Gretchen: 26/f
As RX'ed 20:43

Chip: 29/m
Subbed 50 box jumps for the 100 rope jumps
20:03

24yom 200#

As RX'd: 9:10 - Aye Carumba! Hip Flexors en fuego!

Did anyone ever here back from Derek yesterday?

36/m/210

Rx'd 12:56

BW 127; behind a bit here due to travel and sore throat...

as rx'd 10:56 (thank you buddy lee!)

24/f/5'6"/151

15:06

First day back from rest week.

2/3 cycle continues
pre 3x10 cfwu

34 squats 67jumps some double unders for kicks
12minutes thought it was less time but nope 12minutes

post rom stuff and stretching plantar faciaitis(sp) acting up whenever I run or jump rope

2 more 2/3 cycles than back to normal

178--Ben,
True $500 bucks is a lot, but so is the pain of building from scratch one that I cannot move. My wife's whole family is so Green...sometimes i feel like schooled there.

34/m/6'/225#

rx'd 09:50

27 m 165
as rx ed
1135

178 ben
after all the costs of supplies and time, it think $500 is reasonble. Plus I can move it around.

#148, #149, don't feel bad: 28:04 as Rx'd.

Did it after one hour high intensity spin class and my legs ached.

52/F/145lbs.

Susie

14:54

42yom / 147

12:04 as rx'd

Post - did the "Gaucoin" 100 DU, 50 OHS with 95#, 25 KTE
10:07 - not bad considering the WOD prior to this trashed my legs

f/45/130
15:20
Definitly ordering the B.L.jump rope now. Can't wait to see how much of a difference it'll make in my time compared to my leather one from Wallmart. We'll see

m/33/168

As rx'ed:
13:40

27/245/78"

Double Duty today:
Pullups 7x1
45-55-65-75-95-105(f)-80-80

Today's WOD
as Rx'ed 12:23

Does anyone have an opinion on which is better for squats; Going fast for a few reps, rest, fast, rest, etc., or keep going even if it is at a snails pace?

28/m/195lbs

20:23

Felt great. This was the first time I had jumped rope since elementary school.

Dear CrossFit Community,

8 days ago I had 4 grand mal seizures and was hospitalized for 2 days. My girlfriend and firends kept me posted with everyones times and posts on the website in my hospital room with text messages and cards. I have unfortunately been out of action with the Rx'd workouts for a week now but I finally got to get back into it today and finished with 11:32! Thank you again for being a great community to belong to.

Crossfit rocks!

Yet another example of this stuff working.
I just looked back at my previous weighted pull up max...
July - 30lb
yesterday - 50lb
When I started I could not do 1 pullup

Looks like I finally need to learn how to jumprope. Could be a long session.

wu- 3x 15-squats, sit ups, 5 pull ups (30 assist), and samsons

As rx'd except 35 box jumps instead of 50
20 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

36/M/177

15:01

As Rx'd @ 12:?? minutes
I forgot my stopwatch so I timed w/ my cell phone. I started at 8:57 and finished at 9:09 so in between 12 & 13 minutes.

Funny, I was so used to doing double-unders that I messed up 3 times before I got to 10 in the first set, but after that all sets unbroken.

Light WU.

11:04 as rx'd

Painful.

as rx'd 15:53 - wow I need work on jumping rope.

30/M/168

8:31 as Rx'ed. My buddy stole my fast rope...if DU's are permitted on the next go round I'd like to try it that way. We had an awesome group out today, some of them couldn't do the CFWU 2 months ago and did 150-250 squats today!

50/195

20:19

Does anyone know if the "pukie" patch comes in a subdued or is it just the colored version.

head to head with gaucoin at OPT today.
10:06 as rx'd skips straight through every round but could have spun the rope a little faster in the earlier rounds.
Oh, gaucoin beat me by the way. Great work Rob C

post: heavy bag clean and jerks, sandbag cleans
dizzy...

m/18/bwt:154

as rx'd: 8:10

probably should have broken 8 min.

25/M/159

12:05

3 Rounds

9:05

12:01 as rx

37/m/175
As Rx'd, then did an extra 100 rope jumps at the end and a few double-under attempts to try to reach a peak heart rate. Squats felt harder but jumprope got the heart rate higher.

time 11:55
Avg HR 150
Max HR 169 at end

34/M/75kg

As Rx'd:

10 min 25 sec

29/ 6'3"/210

15:38 as rx'd. My legs were burning like crazy. That is a lot of squats.

#208 Intent

Great job. Win or lose that was fast for this WOD.

24/m/170

as rx'd: 13:00

14:02 as rx'd

37 bw 190
added 25 push-ups per round (5 rounds)

25 push-ups
50 squats
100 jump ropes

5 rounds

1:54
2:11
2:09
2:14
1:51

total = 10:21

As Rx'd

Age:19
weight:160
Time: 9:19

9:56, just squeaked out the sub-10 I wanted but no where near Corson's rediculous 8:52. Had the old man Intent on my butt the whole time so I had to push hard in the last rounds. Squats just ruin me, I've been light-headed for 30+ minutes here.

Pre-Jerk practice.
Post-TGU 5/side x 2 with 1.5 pood. Did one 100lb db TGU with my left hand, couldn't get off the ground with the db in my right...

26 yom 6'2" 155#

CFWUx3

13:20 as rx'd

Anybody else feel some burn in their forearms and delts?

M/44/158
As rx'd 12:18

M/17/180
13:03 as rx'd

176#/M/35

8:26 Rx'd I guess, not sure if there is any other way.

M/32/176
9:20 rx'd

55/6'2"/190

17:46

I can't believe I actually did better than some others!
These were not double unders, but just plain jump roping right?

I did single squats, working up to 245#. I'll be travelling next week, cosigned to the hotel "fitness spa" which means lots of body weight WOD's like todays, running, burpees ad nauseum. Yesterday, I ran/swam, probably the last time for the year in the ocean. It's been unseasonably warm here in the east, but the ocean was brrrisk at first. BW:169, Y/A:59

MichaelE-
Wow! Hope you're feeling better. Thanks for sharing.

CFWU x 1(15)Push ups for pullups.
Tested the water with squats in WU (too slow and painful) and since I still have placed a durloth on myself on jumping for a bit, I did this instead for the WOD-

Row 2000 m (9:30)
35 situps
Row 1500 m (7:13)
35 situps
Row 1000 m (5:00)
35 situps
Row 500 m (2:23)
35 situps

Forgot to set timer for entire WOD.
Post- Stretching

Kate

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/230
13:00

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

20:34, done in my garage while watching my girls ride bikes and then "helping" me with the wod :) I was actually worried that my time would be worse, since this is the first time I've EVER jumped rope, so I was treating this as more of a learning day. The video's helped, it came pretty quickly.

Done backwards, but came in at 11:50

#154

For that kind of money, you can purchase a nice
power cage that comes with a chin up bar plus much more!

M 34/168

loved this one!

11:03 as rx'd

42yom 182lbs
As Rx'd; 11:15

Did a 7km ruck sack march this morning. My rope skipping was getting a bit uncoordinated around the middle of rd 4 and in rd 5. I tripped up around rep 45. That slowed me down a bit.

Post WOD: Dips x 4 sets: 20-18-20-20.
Inverted Rows x 4 sets: 30-25-20-20.

I have hockey tonight; my legs are gonna thank me...

34yo male 195lb

1831 as RX

all jump rope unbroken, squats...not so much

had lvl 1 cert in Mesa. WOW! dedication to form and mechanics alone was worth the admission. add to that the first rate lecture and I know FEEL the reason why we have a fitness movement on our hands. Many thanks to Coach, Nicole, Danny and the others 3..2..1..

46 197

9:35

very happy with time all rumps unbroken
first two squats unbroken

need to spell check. "rumps" for ropes must have come from my exhaustion sorry

MichaelE - great job! Way to jump back in!

m 34/163

great workout!

gale: your story is inspirational. Thanks for posting it.

As Rx'ed - 12:31 min.

Age 35
BW 149#

As rx'd:

9:22

#14 - tried you WOD after, really enjoyed.

19.25

Very explosive.

13:03

30yo female 125lbs 5'6"

age: 23

bw: 160

as rx'ed:

13:10

.....

3rd WOD ever, and i'm in it for the long haul!

i literally can't bend my legs.

m/29/195

16:40

8:57

31 M 190lbs

17:30

18:45
Thank you

27/M/160#/5'9" CF Warm-up x 3, WOD as rx'd 9:48

29/M/175

Subbed "Helen" and did 25 Push-ups per round instead of Pull-ups (nowhere to do them around the track): 12:45.

26/M/170 as RX'd 13:34

m/38/177/67"
cfwu -squats
as rx'd
15:45 tt
1-2:20
2-3:29
3-3:18
4-3:26
5-3:12

33/M/6'2"/185lbs

12:17 as rx'd

i should try these workouts as my only workout of the day...i keep forgetting about them, then after i do my own workout and see the email i have to find out what i can still do!

As Rx'd (don't get to say that too often)

13:08

36/M/190/5'10"

10:23 as rx'd.
Found that the rope was a welcome break from the squats.

46 yo - 6' - 225#

CFWU x 3 + push-ups

As RX'd

11:52

32yoF/156#

29:16

man i hate my crappy jump rope.

CFWU

as rxd

37mins

hope i make everyone else feel better about their time :)

to be clear, time starts from the moment you do the first squat and ends the moment you finish the last (500th) jump, and includes everything in between (recovery, whining, missed jumps, etc.)correct? it seems like there may be some confusion about including/excluding time between rounds...

i just want to be sure i'm doing this right.

9:27

as rx'd

50 squats - broken in sets of 25
100 jump ropes - first set was embarresing. i had to remember how to jump rope w/o skipping. first set took 6 minutes alone.

finally figured it out the last 3 sets making it to 100 w/o breaking, stopping, tripping, or slapping myself. a learning experience as well as a butt-kicker.

time: 22:50

did an extra 100 jump ropes for practice!!

9:27

#257 Winslow

You are correct, friend. You can rest in between if you need it, but the clock is still running....

as rx'd

11:07

i should add in that i had to switch ropes in round 2, break up a star wars fight with pointy sticks in the backyard and dodge 2 dogs who kept trying to lay down under my feet.....maybe i should go to the gym! HAHAHA!

i should add in that i had to switch ropes in round 2, break up a star wars fight with pointy sticks in the backyard and dodge 2 dogs who kept trying to lay down under my feet.....maybe i should go to the gym! HAHAHA!

to #261:

OK, good. thanks. kudos to all who did this with sub-10 minute times- very impressive.

steve/51/164
9:42 as Rx'd
Thought I was gonna work on OHS after but my legs said no.
Went home and did ring dips.
Patty/49
5 rounds
25 squats
25/25 step ups on 12" box
14:41

45/m/180
as rx'd 21:10

11:36, im pretty sure i did 6 rounds by accident.

12:17

bwt 240 age 32

time 18:13

judging by the times it was most likely 5.

36/m/276

As stated in the WOD 50 squats 100 rope jump 35 min 40 sec. I had to modify the rope jump. Jumped like I had a rope. Should of done jumping jacks

john

Neil(50) & Ellie(52)

Neil

1000 mtr row + 5 mins jump rope

WOD

50 Squats
100 jump rope

5 rounds

13.20

Heavy pulldowns (pull up bar not available)

Body weight x 6: BW + 5 kg: BW + 10 kg: BW + 15 kg: BW + 20 KG:
BW + 25 kg: BW + 30 KG

10 x 30 secs row with 30 secs recovery

Mtrs in each 30 secs
1 - 139
2 - 141
3 - 143
4 - 144
5 - 144
6 - 145
7 - 145
8 - 145
9 - 146
10 - 148

Tried jump rope to cool down but legs and co-ordination gone to pot.
Got fed up tripping, so called it a day.

Ellie

WOD 11.54

Have a good one.

Neilfit

27'52"
And I'm happy with it. squats probably took 4 minutes total. I developed my jump rope from none to an occasional 4 in a row. subbed in hops while spinning rope so that I could finish before this WOD comes up again.

Did WOD as warm up

as recd 10:20

followed by a hard 7 mile run 46:02.

m/40/174

13:52 as rx'd

post: dips, pushups, stretching

50/F/115
16:15
First time to do a Crossfit Workout

36/m/165

Porch - Five rounds for time of:
35 Squats
75 Rope jumps
9'05

psn: 1x5 85#
pcj: 1x5 105#

M/28/217#/5'11"

15:34 as rx'd

33/M/190
13:42
I know 5 yr olds who jump rope better than I do.
I could have done better.
I will break 10:00 next time.

12:38

32/M/72"/165

Todays WOD as rx'd
11:05
Squats slowed me down big time in rounds 3 to 5. Was doing 3 to 5 reps at a time at that point. We did do "Robzilla" prior to this so my legs were already jacked.

Robzilla
3 rounds for time
25 OHS 95lbs
25 pullups

Robzilla as rx'd 21:15
My shoulders were so fried from JT that I couldnt even hold the bar overhead. Had to resort to singles which took a long time. Shoulders are smoked.

17:26 as rx'd

38/m/5'11"/178

11:27 as rx'd (except started with the rope jumps). Jumps became sloppy the last round.

22/m 170lbs

15:28 as rx'd

woot.

11:12 as RX'd.

I can see how I could improve and get sub 10. A couple scores down in the 8's are amazing. Nice work!

3 workout combo:

15-12-9 of HSPU (feet on bar in smith machine), dips, and push ups

weighted dips 1-1-1-1-1-1-1 50 lbs. each

3 rounds of 15 squats and 25 jump ropes

around 30 minutes, forgot to set the watch.

20:05...had to climb 16 stairs to get from squats to jump rope and vice versa...ouch...thanks coach!

25/M/220
12:07

182#/42yo

AM workout- (My clients were doing it and I didn't want to miss out on all the fun)
30 muscle-ups for time 5:40 (new PR by one second!)

PM- jump/squat- 10:23

14:22

As RX'd (got a new jumprope -- but I don't think it is a very good one):

:16::43::50

32/M/185

12:03 as rx'd

quads are still feeling last week...stupid human parts!

`The price of freedom is eternal vigilance.`

-Thomas Jefferson

24/M/170

14.11 as rx'd

Loved it. More KOOLAID please!

25:01 as rx'd

still learning how to do jump ropes lol.

Day 1!

Heres to not feeling my legs tomorrow!

27/M/195
10:14

First Day

27/M/210lbs

20:25

If can hardly walk was I doing it right? Outstanding first day, can't wait for more. I guess I need a lot of work compared to the some of the times I see.

HOOAH

22/m/172/70 inch

13:52

Did this a bit slower than i would have liked to but im coming off of a foot injury so i am hoping that slowed me down a bit.

Did 1 set of jumprope unbroken even though i thought i could do more...

better next time!

bklyn

bw 163 age 38
11:00 as Rx'd

Awsome, a CF workout that I can finish as Rx'd. And since we have a rest tommorrow why not go all out.

18:47

10:08

24:30

I cant rope jump yet so I jumped onto a thick dictionary

After seeing some of the times, I feel like a complete loser. :)

32yom
200lbs
20 mins as Rx'd

22 y/o male 180lbs

20:26

Has anyone ever purchased bumper plates from Hi-temp? If so, how have they been and are they durable enough to handle a high intense crossfit junkie? Thanks!

28/f/109

7:01

dammit! wanted a sub 7 min. first round could not get the new jump rope to work, kept messing up and finally took off my shoes and from there on, no problems. last 4 rounds jumps unbroken, squats unbroken all 5 rounds. I think this is my new fav WOD and will have a couple clients try it tomorrow. Also excited that I could do it at home in my apt with the music blasting!

i must be jumping rope incorrectly because it didn't bother my quads but my calfs were on FIRE, they still are feeling it 30min post workout. I don't know how they are going to make it through dance class today!

pre: modified CFWUx1 + HSPU's
post: abs + 1 hour tango class

age 17 bw 170
11:32 as rx'd

As Rx'd
10:49

44/76"/197

as rx

18:08

20:04 as rx'd

M/37/178/5'10"

Great workout. Quick calisthenic warmup, then all sets unbroken, despite screaming quads. Full, deep ROM on squats (deeper after just reading Starting Strength!). Soles hurting when it was over.

9:52

Basketball
ROM's

WOD
:10::21

Miss counted on the first rd of squats by 10, so I made up for it on the next rd.

Good work Bone... Big meats would be proud.

Get some, Go again!

Michael E-
Welcome back, glad you are feeling better!

just watched the video: wow, patrick rocked it! tabata HSPU=evil. nice job!

23/m/162LB

9:35 as rx'd.

Some of my best squat form yet. jump rope felt great - gym let me use one that happened to fit me perfectly and was pretty heavy/fast. only missed the rope once.

as rxed 11:15, many mistakes with jump roping, used to double under rhythm
post: dead lift work

46/195/M
RX'd...7:26

#307 Nadia Shatila -

Holy moly girl - sub 7!

I was hoping for a sub 10.

Nevertheless 11:10 as rx'd.

Getting there. Quads on fire.

Added 400 Meter Sprints to the Top... so It looked like this:
5 x 400 Meter
50 Squats
100 Jumps
27:23... Ass kicker

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Five rounds for time of:
50 Squats
100 Rope jumps
Time: 27:55
Foam roll after
C.O.C. T x 10 - #1 x 5

31 yo male 205lbs

10:36

Started and finished with 1/2 mile run.

22/m/189

21:52 as rx'd

Still learning how to jump rope. Tried to teach myself how while doing this workout but would eventually revert back to the two-footed hop. I think my time could have been a lot better if I had a better grasp on how to jump rope, so my goal is to teach myself. Anybody got any advice about teaching myself how to jump rope?

12:57

16:42

WU: dog walk, CFWUx3

WOD: 16:17 as RXd. Really wanted sub-15min, not even close today. Next time!

11:39 as rxed

29/m/72"/172#

as rx'd:
11:21

42 yo, Male, 195 - 16:28 as Rx also did yesterdays WOD just prior to this one, worked up to 100x1 in 5-6 sets.

Squats ate my lunch and pushed me down the stairs.

Time: 18:14

Worked up to 400# Deadlift

Then WOD as RX. Time: 11:45

f/30/160
rx'd 11:36

28/M/5'10"/ 185#

8 minutes on the tread mill

CSFWU X 2 subbed push ups for dips

WOD as Rx'ed 12'44"

Squats were broken sets after the first 25 of each round.

Rope jumps were sloppy in rounds 4 and 5.

Finished with a run on the tread mill at equal time with the WOD @ 12'45" @ 7.5. Cooled down with a walk to complete 20 minutes.

I know next time not do this workout in the gym located upstairs. I about fell on my face coming down the stairs.

21/m/6ft/200

10:55 rx

I feel as though this is the first cf workout I've completed without breaking up any of my sets. Mixing in some 400's woulda been interesting.

CFWU x 3 -squats

12:15 as RX'd

F/37/150/6'

13:31

M/24/185LBS

9:52 as RX'D

Wanted to get the sub 10 but I think if I didnt max on my back squat yeterday I could've done better. Good job to everyone!!

19/m/175

As rx'd + 30 situps and 8 25# turkish get ups per arm per round

(because as much as I love it, jumping rope isn't on the APFT)

22:13

12:35

12:45

9:12 AS RX'D

17/m/140

8:40

48/m/6'/220

5 rounds:
50 squats
100 rope jumps

As rx'ed 11:40

Squats a2a
Rope continuous

27/f/145

17:15

There was a great video posted a while back with a number of single-leg and single-hand squats and snatches and such, but I can't seem to find it anymore. Am I missing it in plain site (pun fully intended), or does someone have the link? If not, is anyone aware of some good instructional video regarding single-hand lifts?

Thanks!

22/130/f

wod as rx'd: 12:24

25/M/225/5'8

22:30

Getting Alot better at jump roping. I was able to do 40 in a row at times. Still need to get the using my wrists and not my arms thing down.

Off topic question? Does the type of rope really make a difference I just use a cheap 2 dollar rope.

40y/o M
75" 202#
as Rx'd
9:30

33/M/175

Yesterday WOD
BW, +20, +35, +55, +75, +90, +100 (PR)

33/M/175

Yesterday WOD
BW, +20, +35, +55, +75, +90, +100 (PR)

23/m/147

11:32 as rx'd

11:48

21/M/140

5 rounds of
50 squats
100 rope jumps

Time 9:25

A totally deceptive routine

13:57

26 M 158#

#306

I bought my bumpers from Hi-Temp and I couldn't be more pleased. They were the cheapest that I could find. I think I paid around $1/pound + freight to OK, which was about $100 for UPS and they got here pretty quick.

27/m/170

As rx'd

16:04

11:04

42yo/175#/m

as rx'd 13.45

Love my new jump rope

26yom175

11:43 as Rx'd

no second hand timer so rounded up:

10 minutes

my time would have been marginally better except that i couldn't keep count with the rope jumps, had to slow down. anyone else experience this?

first time doing this wod. fun!

33yo/m/210

10'17" as rxed

need to work on my coordination.

37/m/175
As rxed - 14:38

24/M/6'2"/260

19:09 as Rx'd

Poop

14:58 as Rx'd

56 y.o. 155lb 5'10

As Rx'd 11:36.

As rx'd
first time with jump rope. Need to practice daily.

20:12

As rx'd, 13:47

split squats up into 30/20

tried a triple-under after the workout; came close but not quite.

29yr female
13:19

M/58/185
F/51/122

12:13

16:00

That's 28:13 for 109 Years

Mark & Susan Clark
Castle Rock, Co.

1st Crossfit WOD for me today.As RX'ed 14:55
35 yom

36 yr old male / 175#

As rx'ed (which doesn't happen very often!)
11:20

My chicken legs are burning.

Nadia...awesome!

Neil 14:00

12 minutes as rx'd. MAN, I thought I was going faster than that! Oh well, next time. . .

5 times
25 squats
50 rope jumps
14:27
thanks crossfit

11:30

6'1" 33 yo 168lbs

As rxd 12:35

11:40 as rx'd, fun WOD!!!

as rx'd 11:40 fun wod

16:00 as rx'd

22 yr old female
8:24
no breaks

44 / M / 195

cfwu x 2

as rx'd

14:44

34/M/176
CFWU with a little extra
WOD as Rx'd
12:49

OH Weight walking lunges 100 paces after for fun.

9:58 as Rx'd

Doubled up tonight on squats and pullup strength.

5 sets of 3 reps on squats:
315/335/355/375/415

7 sets of 1 rep on pullups (weighted):
Weights were
100/110/115/120/125/130 (2reps)/130 (4 reps)
The gym only goes up to 130 in dumbells.

To catch up I will double up again tomorrow with today's wod and yesterdays wod.

as Rx'D 11:47

Wow first time doing crossfit it kicked my butt

13:39

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 169LBS 5'9"

18:20 AS RXED DID SQUATS LAST NIGHT FATIGUED. DID WEIGHT PU'S IMMEDIATELY PRIOR

9999999999999999999999999999999999999999999999999

M/33/215
CFWUx3
weighted pu wod
squat/rope jump wod
16:51 as rxd

M/ 23/ 170

As Rx'd:

8:24

CFWU *3 minus squats
rest as rx'd

11:52 Legs were burning, big time...

as rx'd
13:35
18 days till the TO Cert!

F/46/114

9:06

Then worked OHS; up to 115x1

10:34

23/M/171/
WOD 1059

as rx'd = 11:24

i have been using a Valeo leather speedrope, but i bought a $4 dollar "speed" rope at k-mart Saturday.. pos all plastic but MAN is it FAST. ") serious..

Second posted workout.

19:54. 4 minute break after round 3.
Ouch, legs on fire.

32/M/5'5"/210#

3,2,1...Go pukie!

800M Jog 4:20
CFWU 3x10 -OHS

WOD as RX'd 17:28

OUCH!

BWT:150.5
:17::34
good workout!

After reading everyone elses times I feel like I really need to step it up.
CFWU
as rx'd 20:56
M/46/6'/195

Squats
50 x 95 lbs
200 x 65 lbs

Wall Jump (no rope)
100 x 5

30:25

34/215

By round (2:25, 3:10, 2:55, 3:15, 2:55)
Total time - 14:40

BW 70kg
11.46
as Rxed
Squat to Dynamax Ball

32M/#165
Instead of jumprope, did 100x 8 lbs overhead jumps per set. 11:04. Then 100 pushups, which took an additional 8:30. Strange, because usually I can do 100 pushups in about 3 mins.

As rx'd 16:30

42/165

Just purchased a new rope. Good, fast workout...

10:04

25/M/208#

1000m row

WOD as rx'd: 12:26

15 x ring oush ups
10 x ring push ups (alternating moving arm fwd)
10 x ring push ups (alternating moving arm to the side)
15 x ring push ups
3 x 10 ring roll outs

49 YO male, BWT 260

18:23

26/F/115

As Rx'd

16:08

32 YOM 195#

16:32 as rx'd

193#

12:41 as rx'd

23m/191#
as rx'd11:43

F/24/104

14:22

Not too happy with it.. I should have practiced jump rope first had a hard time getting used to single unders! First set squats unbroken rest broken

overall a fun one i want to try again..

Barri 13:22 as rxd
Shay 13:38 as rxd
Carole 14:49 as rxd

36M/5'10"/170.5#

As Rx: 9:58

Oh i also made up the weighted pullups and got a PR with 15lbs :-)

As Rx'd: 15:30.

Tripped over myself quite a few times with the jump rope.

37m 185
13:30
jump rope tripped me up, literally

33/210 M

CFWU

As Rx'd
15:00

23.M.210 6'4"

Right LCL still stretched, so sub'd:

5 rounds for time of:
100 rope jumps
10 handstand push-ups

9:30

11:30 as Rx'd

Unsure if I did 5 or 6 rounds. Pretty sure it was 6.

21/m/180

As rxd
18:02

my cheap 8' rope kept tangling every 5 turns or so. needless to say ive ordered a new one from buddy lee.

24:30

10:44
simulated the rope jumps

Modified and split into 3 parts:

Part One:
50 squats
50 360s
50 squats
50 medicine ball 180s (lower body)
t = 7:30

Part two:
50 squats
100 360s
t = 9:01

part three (strapped into my snowboard for the first time since June!)
50 squats
100 nose-tail taps
50 squats
50 180s
t = 7:20

total five rounds of 50 squats + stuff
total time 23:51

M45/245#

time = 15:02

25/M/148

7:57

This time really impressed me considering I just took 3 days off.

24M/245

A RX'd: 13:35

post: Thrusters 4x10 with 135#

11:13
All rounds unbroken, except for the missed jump-ropes. I actually got through 80 on one set without a miss. I've never been good at jumping rope, but this time it just clicked.

All rounds were within 14 seconds of each other. Fastest round was the last one at 2:04.

Chris 12:23 ( I finally beat him)
Nolan 14:08
Ramira appox 30 min

14:15
skipping was never broken (maybe in one set half way through)
but squats i have to work on it.

M/45/145
CFWUx3

As Rx'd
11:51

Learning to count faster now...

22/M/187# (I reweighed myself. Thanks Crossfit for helping me lose roughly 30 pounds of fat!)

20:23 as rx'd

My bones felt like cracking by the end of it

As Rx'd:

10:47, could have done better... sucks.
Jump ropes were almost a break from the squats.

13:00 as written.

as rx'd

14:06

next time try for unbroken squats in all sets

M/17/132

as rx'd 15:09

20/M/190

As Rx'd:

15:30

Set new personal record on max. pullups today. Thank you CrossFit!

M/49/162
As rx 13:38 nasty workout, loud music helped, Beasty Boys.

Five rounds for time of:
50 Squats
100 Rope jumps

This was basically jumprope training for me. I've resisted jumproping my whole life, but watching the Buddy Lee videos has got me determined to learn this skill. Only finished 4 rounds. Did squats deep and fast. I reread what Coach Rippetoe had to say about squat position in Starting Strength. Took much wider stance and this makes going deep so much easier. Consider this workout something to build on. By the way, the ropes at my gym were crap, actually shortening as I jumped because the rope binded within the handle as I swung.

28/m/205
CFWUx3

as rx'd
13:30

10:13. I should've had it under 10, but tripped the last round.

I guess I'll get it next time.

35/F/128

16:06

Rope jumps very broken, need more practice.

Followed WOD by hour long total body weight class with 5 minutes of straight squats. Quads are on fire now!

44/M/6'/180
TIME: 12:39 AS RX'D

ME JUMPING ROPE IS LIKE A SLOW MOTION TRAIN WRECK.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

43/male/165

19:13

Squats were tough. Not feeling 100% today.

10:07

19/m/162

As Rx'd, 29:25; not great time, but happy to be able to finish

12:26 as rx'ed

thought I was movin' at a decent clip, too.
squats definitely scarier than the rope.
faster next time. FASTER.

23/m/155

As Rx'd, 12:52. Felt great on this one. MIAR(most in a row): 88

as rx'd, though didn't get to time... I burned through it fast though. Wish i remembered my timer! Next time

15:23
Mike Donnelly

As rx'd, 14:40. Sore legs today, and off to spinning... Interesting :-)

20:00 flat.

15:45

45m71"186

cfwux3

071004 wod 245x3x5

071007 wod 14:20

still catching up

m49/170

13:20 as rx'd

m/18/180

10:40 as rx'd

Jeff @ home
12:06
Deep squats

12:15
getting better with jumprope, could have
cranked out squats a bit faster, should use med ball to judge depth

My first WOD ever. I think I got off easy, since I've done some rope-skipping and squats for boxing. That olympic lifting is going to kick my ass though.

21/m/162
7:27 as RX'd

M 36 1.778 m 78.02 kg (5'10" 172)

As RXed (2nd of 17 CF WODs I can claim that, so far)
29:52, HR: 168 avg, 190 max

Points to remember for next time:
1. Yelling at self and getting frustrated results in runs of 1 or 2 successful jumps.
2. Counting every ten keeps focus on the jumping.
3. Ass to ankles every time for the squat, but sometimes I felt out of alignment.

Thanks for a good workout.

18:10 a horrible time, but my legs just weren't having it. I need to push a little more though.

38/m/193

10:57 as rx'd

M 37/167

CF Warm-up 3x10

20:09 as Rx'd

On the third set I really got into a groove on the jump rope. By the fifth set I was flying. Loved this workout.

i've been bodybuilding for the past 2 years.. i was just introduced to crossfit... the past 2 days i've done the WOD.. todays time 19:32 my legs are fatigued.. feels like i just got dont sprinting a 400 meter dash.. i love this

27/M/149lbs

as prescribed
11:20

Warm up: Samson stretch x3, 3 rounds of 10 reps of sit-ups, push-ups, and bench dips (done in my guest house room)

For time: 5 rounds of
50 squats
100 single unders

As Rx'd (feels good to say that for a change)

28:36

Tough workout. Did squats in sets of 50/50 x2, 20/20/10 x3. Single unders in sets of 50/50 x3 then 25/25/25/25 x2. Started the very last set of 25 single unders 4 times before I actually got my new Buddy Lee jumprope under my feet. Cool down of walking 1/4 mile to Shoppette for water for coffee in the morning.

CrossFit Wuerzburg

F/58/136

Hello Everyone

20 min

I have not jump roped on years.

I was all over the place but I got the hang of hit.

LOL

250 squats and 1000 normal jump ropes (need practice on DU) 24min

4 rounds
Should have done 5 but the legs didn't feel ready for 250 squats.
14:37

kept missing jumps and that really slowed me down. that and the burning in my legs made me break the squats into 5's for most of the WOD

10:32

32/m/195

30/M/200

Bike to gym

CFWU x 2

Pre: "J.T."
weighted pullups

As rx'd

9:56

5 rounds of

50 squats & 100 jumps per leg (200 total - is that right?)

13 mins 12 secs

Male, 41 at beginning of workout....felt like 106 at the end ;-)

41/m/183

CFWU x 2

12:14 as rx'd

Need a Buddy Lee jumprope!

11:19 as rx'd

Scaled to 2 rounds at 8:51 because I was being stalked by Pukie.

CFWUx2
14 mins as rx'd
Ran 400M on treadmill at level nine
Biked for 5 mins to cool down, low intensity

Starting to notice differ. in endurance in WOD. Keep him coming, this program in unreal. I have never been able to jum out bed at 5 am to go workout. Now I look forward to it the night before.

Anyone in Atlanta area doing CF at a gym? I am going to a LA Fitness and would like to find others to workout with.

Jodi (BW=105)
Notes: as rx'd
Time: 10:33

Anthony (BW=180)
Notes: as rx'd
Time: 11:12

36/m/145

CFWU x 3 (plus HSPUx5x3)

13:55 As Rx'd

32/M/170
17:00 as rx'd.

33m 6'3" 220# as rx'd 15:18

Tom m/45/185 16:43

Chris m/14/105 14:04

Nat m/8/56 15:02

Limiting factor for the boys was skipping technique - for me, squat speed.

23/m/216/6'2

WOD- 15:30

13.54
skipping is terrible, only the last set unbroken makes no sense.

Rest day for me today. I did legs yesterday HARD. I do not have a jumprope. Did a good chest workout instead.
Hopefully the next crossfit workout I can jump into. Well, after the rest day.

15:01 as rx'd. 10 min ellip wu 18/18. hr max 163, hr avg 115.

Okay Buddy. Wear out the quads to the point that we have to use bounce mechanics for rope jumps and we're forced to do it right. Still was a tough workout. I felt Pukie in the vicinity afterward, but have yet to meet him.

As Rx'ed
11'57"

For some reason the rope wound up between my legs the first few attempts at starting the last rouns of jumps...

John B did the Porch version
35 squats
75 jumps
in 12'28"

I found out about this sight from Gonzo and since starting this I can't figure out if I am crazy or just insane for putting myself threw this torture. GIVE ME MORE I LOVE THIS STUFF!
250 SQUARTS
500 JUMP ROPES
17.21 MINUTES
OOOOH RAHHHH

5 sets 17.21min

M/39/185

As rx'd:

13:25

More better faster

AS rx'd
12:11
Too much time working doubles, took two rounds to get my coordinations for singles back.

as rx'd 21:30
stupid rope

30/m/242#

16:47

Stupid rope indeed!

Mike: 14 min flat.

6'5" Male/215#/25 yrs

5x [50 Squats]
[100 Jump Rope]

As Rx'd: 11:00

as rx'd 9:15mins.

Smashed it!

as rx'd 9:13
M/28/185

Man I felt like I was smoking it.... I don't remember stopping at all, So when I looked at the time I thought that maybe the watch was wrong... I guess it was the effect of all the blood flowing from my brain to my legs.... Adleast my buddy lee rope got a good workout..... Finished up with Heavy bag work and some KB swings....

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

11:54

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

#479
Rosie,
These guys at Crossfit ATL are awesome, Go check them out! I went a couple of weeks back and had a blast... crossfitatl.com

32/m/6'/190

As rx'd

13:13

45m200

as rx'd 10:52

finally, my years as a high school wrestler and all that rope skipping paid off.

38/f/139

as rx'd 14:24

27/ 175 lb. / m

Five rounds
11:22

33/m/200

As rx
8:55

23:53

Thanks Russell,
I have been up there and loved their setup. Unfortunatley $150 a month can't fit in my budget. Hopefully a raise soon can fit it in but until then I am stuck at LA Fitness. I would do anything to get out of that place now if I could.

6'4'' 205 30 yom

#################

17:05

################

did this on rest day, first time i can put as rx'd!

30/f/158/68"
CFWUx2

as rx'd 15:17

was hoping for sub 15", but last set of jumps did not cooperate! in rounds 2 and 5, once i messed up on jumps, i couldn't get my rhythm back. unfortunately on round 5, that was after just 10!

ck

How in the world did someone do this, as rx'd, in 6:38? That's like 1:20 per round, I'm going to need to see some video evidence of that.

6'1"/190#/49 yom

17:20 This WOD exposed one of several of my weaknesses: jumping rope. Quads are feeling tight today!

33/m/186

As rx'd 15:34

A little tougher than a thought but I want to see this again soon so I can beat it!

As rx'd 12:29

M/21/161#
As rx'd 12:26

As rx'd, can't say that very often.

12:14

12:07

CFWU x2

as rx'd

8.40

CFWU x 2
as rx'd
8:24

34/f/150

10:25
25 squats
50 jumps

Scaled to four rounds for time:

25 squats
50 rope jumps

14:52.

As required plus five rounds of:
20 push-ups
10 curls at 50 lbs

9:42

As Rx'd 16:37

I can't jump rope worth a crap!

Mike

First time of doing this.

25yrs,165lbs
as rx'd 11:16

Found this tougher than i thought i would. i wanna hit 10mins or lower nxt time.

I took a week off of my cardio and jumped back in with crossfit. This was my very first WOD with crossfit. I must say, after my first 2 sets or so my legs were numb as expected. Also gave me an excuse to go out and buy a new jump rope. Whouuuu!! Felt good!

M/38/217/6'2"

14:30
last air squats were sloppy, rope jumps were solid

this is my last leg workout until after the Grand Canyon hike this weekend...

as rx'd

11:28

41/m/205

14:57

12:53 as rx'd. Squats were rough at the end but my rope jumping was solid. All those Buddy Lee videos help!

as Rx'd

9:10

As Rx'd.

20:29

Jumping rope needs a lot of work.

As Rx: 13:38

13:55
Squats got better every rd.
rope jumps went quick

26yo male 180lbs
as Rx'd
12:51

37 yo male. 225#.

CFWU x 3

WOD as RX'ed: 11:55

Sailed through the jumps. Not a single error until set 5/90. Ugh!

Squats were broken into 25/10/15. I've never had a CF workout where my arches (or lack there of) were screaming.

I've been working sets of 15 doubleunders into my warm-ups, which has really helped the warm-up and mental focus process.

I couldn't even finish the workout. I am so out of shape!

I was blasting through the rope jumps too but I was just too damn tired. Thats ok it was my first day, I will improve if I stick with it.

46/M/5'9"/172

Did this at CFSC yesterday in a class, finished fourth in 10:22

soooo....this is my third wod...i toned it down to 25 squats because i dance and i have a huge thing coming up on thursday...didn't want to not be able to walk...the thing is my legs dont hurt today at all. my lower back does. all i can assume is i'm doing them terribly wrong. any help?
oh and my time was 10 min flat with 25 squats 100 hops(dont have a jr) x5

12:33

if your lower back is hurting after this its because you are probably doing the squats wrong. Look at the video of air squats in the exercise and demo section, It should be the first one "Air Squat Demo w/explanations" and look closely at the lumbar curve, lower back, of nicole when she squats. It might feel uncomfortable when doing this at first but that needs to stay completely engaged during the entire squat or your doing it wrong and will hurt your back. Hope that helps you.

if your lower back is hurting after this its because you are probably doing the squats wrong. Look at the video of air squats in the exercise and demo section, It should be the first one "Air Squat Demo w/explanations" and look closely at the lumbar curve, lower back, of nicole when she squats. It might feel uncomfortable when doing this at first but that needs to stay completely engaged during the entire squat or your doing it wrong and will hurt your back. Hope that helps you.

M/31/195

CFWUx2 +some muscleups
WOD: didn't time, very few breaks (one extra breath every 15 squats during round 4 and 5)

M/32/165

14:12

Charity-8:50
squats to Dynamax ball

as rx'd in 11:44.

Squats all broken (generally 25-15-10), rope jumps almost all unbroken.

This was my first Crossfit workout! Loving it so far.

19:34

as rx'd
14:55

28 age
175 bw
Did yesterday's Pull-ups first with 25x1 45x1 55x1 65x1 75x1 80x1 90xF

Then today as Rx'd 9:14

Then did my first ever Muscle-Up (5 reps broken)!!!

M/31/185#

15:46

15:27

WOW my time was worse than i thought and bad compared to the rest. I was moving on the jump rope stop a bit on the squats

M34/87kg

31min

5 rds:

400 m run
5o squats

Time: 18:14

27.f.142

first time with this WOD

25 squats
50 rope jumps
-5 times

7:51

27.m.218

3 mile run

50 squats
100 rope jumps
-5 times
9:14

bicep workout

As rx'd, 10:40. Air squats are deceptively painful.

M/34/195
Should've read the WOD a little better before I started.

5 rounds- 100 squats, 100 rope jumps

15:44

5'11", 196lbs. 24min.40seconds

That includes running to the water fountain after each set of jump ropes. Next time, bring bottle of water.

I am a crossfit Iowa teammate transplanted to Birmingham, AL till November 2nd ... anyone cross fit down there

fun stuff. my jumping is bad... way bad!
M/26/195
15:05

25/f/5'2/128#

breakfast: run 6.1 miles = 46 mins

Jennie 26/5'9/160#
1/2 mile run,

we did the cfwux2, Jennie did a 45 sec. tuck sit! then hit the
WOD:
we only had 1 rope. Jennie started with the jumps and i started with squats. past 50, i kept squatting till she finished the jumps. on my turns with jumprope, i kept jumping till she finished squats.
time = 10:25

post: seated straight leg raise on the floor, hollow rock practice. then playing and winning our bball game (yay!)

and our other two got after it today:

Shelly 30/5'4/125#
time = 11:28

Cara 26/5'6/135#
time = 11:30

both were speedy on the jumps, not so much on the squats.

Done 10/10 prior to weighted PU

12:17

19 yom bw 165
13:33

WOD
15min 45sec

39/M/196#

14:45

All jumps done unbroken (a surprise), squats broken after 2nd set. A 10 squat and 25 jump penalty added due to rest-room break after round 3 (to get METCON back up to pre-break level).

AL

wow, it's been a long time since I've jumped rope (or done BW squats for so many reps)

22/m/180#
as rx'ed

19min 52 sec

37/M/195#
10:07

23/m/195
as r'ed
13min 42sec

10:52

20:21

17/m/180
as rx'ed
9:17

33/M/143
14:00
need to adjust rope

34/M/220ish
13:55

I cheated myself by holding back some for the first couple of rounds.

100% from start here on out.

As rx'd. Never said that before
13.18

20/m/135
50 squats
100 jump ropes
time:8:08

31/M/190
As rx'd 10:02

13:13 as Rx'd

had a tussle with the rope it was to short and had to take out a knot in the middle.

30y/M/6'/205/USAF

CFWUx3

as rx'd
15:20

3mile run

As rx'd
15:30

Squats good. Jumps unbroken until around 70-80 and then I would inevitably get tangled up a couple times on the last thirty reps or so on every set.

M49/195#

Warmup: 500M on C2

WOD: 10:12 as rx'd

Notes: Performed 071010. Squats were the slow part; rope skips continuous and no problem. Fun WOD.

10:58 with squats to dynamax ball
The buddy Lee jump rope is really nice first day using it.

M/35/175

As Rx'd: 9:35

Squats were broken, but jump rope was good. Found myself losing track at times as I got the rope spinning too quickly. Quads were definitely pumped at the end of this one!

44/m/154

9:51

finished 5 rounds in just under 10 minutes, but had lost count, ended up doing 6 rounds in 11:58.

22/M/155

16:15

as r'xd

56/M/186 12:06 A day late, but feelin' good.. I thought my knee would object, but it was ok

46/F/125 18:41

Age 51/BW 250# Jumping and 250# is a circus waiting to happen. Subbed 100 row strokes on Concept 2 (I should learn to jump) = 32:03
If you get the chance check out "In the Shadow of the Moon," a group of seventy year olds with the "Right Stuff."

Did this onece in the morning with a crappy rope and once in the evening with a good rope. It made a big difference.

Morning- 11:30
Evening- 10:06

11:37

as Rx'ed.

22/m/155

as rx'ed
15:10

need to work on jumping rope.
part of the problem could lie in the fact that the jump rope was made out of braided 550 cord.
excuses, I know.

Great workout
220lbs, 37years old
11:20

pack
25 squats
50 rope jumps

8:23

Steve
9:39 rx
Strangely, this one felt easy as pie.

m/32/180

13:43

Jump rope videos have been very helpful

12:34

28/165/m/5.9

17:18

This was jump practice for me. Got it really well by round three, but after that I was so smoked even good form wasn't helping. It's great to see the improvements you make even after doing this for awhile, 3 months ago 250 squats would have killed me, now it was just uncomfortable. I never would have tried jumping rope on my own.

14:57

38/m/205

did this one yesterday afternoon

9:16

no broken sets

pack workout
35/75 x 5
11:38

10:15

As Rx'd 12:14

3 Tabata sets of 17 squats each round.
2 sets of unbroken JR

136/M

13:45

31yom, 182#, 5'11''

as Rx'd 10:02

CFWUx3
11:15

19:12

I enjoy the ones I can do at the park.
11:07

As Rx'd
10:35

17:46

m/48/150

as rx'd, squats to Dynamax ball

9:16

m/39/150
cfwu 13lbs vest

14:00min, 13lbs vest

28/145

16:20

12:55 done after two other WOD.....trying to catch up!

M/215/6'1

9:40 as rx'd.

My first WOD post!

11:46 as rx'd
Where did my coordination go. I can usually do 200-300 jumps straight. Not today. No more than 30 at a time. Oh well.

32:00

12.11 and quite refreshing. Almost fell down sitting down to type this! Paul

#613 - it's part of the blessing of mixed exercise routines like this; makes you less efficient, thus trains you harder.

as rx: 15:17

17:23, squats are a known weakness of mine, jumping rope is getting better.

22 y/o male 180lbs

20:26

m/24/176

15:00 as Rx'd. I can't wait to do this one again. This is my 3rd crossfit workout and I see a lot of room for improvement.

Ran 3 miles, then did this. A couple days late due to travel. Managed 9:54.

12:14

13:58

Cfwu x 3
14.48

9:49 at the Tyndall Inn late

Done Friday, October 12, 2007

As RX'd

Time 11:43
Avg HR 158
Max HR 182

Left knee sore a little sore while squatting. Squats hardest part of workout. Did not wear knee sleeve.

2x CFWU (-PUs)
14:05 as RXed (except did rope jumps first)

11:12

16:48

12:02 are RX'd

8:37

as rx'd

11:45

26/m/151

9:27

Hurray one I can do as Rx'd

28/F/176

11:34

Oct 11
sub 5 rounds of (35 squats, 75 rope jumps). Done without a rope, just did the basic bounce.
1:37, 1:55, 2:09, 2:25, 2:20 (10:27 total).

37/m/148

As RX'd

8:39
a little disappointed with my squats.

So I did some 1rm max 1arm BB snatches hit a
PR w/right arm 100#(barely missed 105)
and 90# with left (bad technique).
also added some sets of 3reps left arm only
to work on technique 65,75,80,85.
I fiqured out and corrected the problem with my left arm form
when doing the reps of 3.
I got it next time!!!!

as rx'ed 16:30

18:05

Cindy did:
4 rounds
25 squats, 50 rope jumps
12:56

m/40/157
15:07

15:13 as rx'd

a few of the rope jumps were running jumps until i realized that the rx was probably hops with two legs over so i immediatly changed it.

m/30/180

late but its done :)
pretty easy

21/m/165# 5'9

15:43 min
squats with bar 45#'s
last two sets were killer though

185lbs

As Rx'd - 9:50

12:05 as Rx'd

M/32/170

14:20

16:09

as rx'd

33:04:26

10.29

Age 36
BW 188 (4 pound gain in 3 days, yikes!)

CFWU 2x15

As Rx'd, 14:09

34/m/180

11:30

no CFWU (wasted from doing "Linda" yesterday)
time = 17:29
rope jumping all broken up - did it outside - next time do it at the gym / try to find space - when outside, concrete bad to jump on, but grass catches rope + poor lighting at night - could maybe find a dirt patch to do it, but try gym

12:24

as rx'ed

19 minutes

EJJEJEJEJEJJJEJEJEJEJEJEJEJjjee
M/34/170
11:15
good burn; skipping has really improved thanx buddy

12:51 as rxed

never mind, actual time was 23:46, read the wrong note ;)

41/M/172

9:23

45yo/m/167lbs

As Rx'd
5 rounds:
50 squats
100 jump ropes

11:14

I really wanted a sub 10 minute time. Quads were smoking after the first 30 squats at a rapid pace and I slowed down. I was only able to manage quick bursts of 5 to 7 squats before slowing down to do 5-7 more and then quick bursts again.

(done 10/9/07)
18:43 as rx'd...HR avg 150 max 171

m 35 bw 158

done at home.

as rx-- 12:27. Consistent 2:30 rounds.

plunkett-18:45
Godfrey- 13:55
Meyer- 11:48
Edler- 21:00
Alex- 14:20
Liz 16:03

plunkett-18:45
Godfrey- 13:55
Meyer- 11:48
Edler- 21:00
Alex- 14:20
Liz 16:03

M/35/160 lbs

Couldn't walk for 2 days, ouch. 13:28...
Blistering Headaches continue...WTF?

15:40, felt awful, real tired

screwed up, thought it only called for 3 rounds

3 rounds in 8:49

cfwu x 3

5 rounds in 9:21:50

16:39

under 10:20

12:16

as Rx'd
12:07 - Avg HR 146

23/195/6'

17.30?, did it too long ago

not sure, something less than 15 minutes.
done after cfwu x3 and a half hour ab class(!)
Done at the same gym where Crossfit Norfolk works out, but when I was there only a bunch of body-builders. Oh well.

11:57

51/M/155
as rx'd
17:18

five rounds
25 squats
50 rope jumps

m 35 bw 159

11:01 as rx in my apt.

11:10

followed up with J.T. in 7 flat...although HSPU left something to be desired at the end (sub'd 2x dips and push-ups because I didn't have rings with me).

DDDDDDDDDDDDD

did this on 2-18-08 in case it comes up again. time was 13:18 with all squats past 90 and full extension. rope jumps sucked and could barely get 20 before hitting feet.

DDDDDDDDDDDDDDD

20:59