another early post...sweet! thank you.

shhh don't encourage them.... I'm actually picking up my rower tomorrow morning so I will hit this one later in the afternoon.

Time for that DU practice to hopefully pay off.

26 yom 6'2" 155#
Oh yeah..DL from last night

225x3
245x3
265x3
285x3
285x3
1RM PR is 305. Five pounds off 2x BW!!

Trying to get all these double-unders is going to take me a couple of hours...

Woah, earliest post ever. Woah, kick-ass WOD!

w/out a rowing machine this is going to be loads of fun.

ouch. i just cancelled all plans to use my legs on sunday. can't wait.

Last time I did Cindy I got 10 rounds. Got 17 today. Definitely an improvement. Will definitely aim for over 20 next time.

This workout looks...fun.

Ok..so I dont have a rowing machine and I have never really been able to do a double under

I guess I'm gonna start working on those

AHHHH I've been looking forward to that interview for some time. I got so excited when I saw it.

Great, great interview. Spider Chick you rock my world. You're smart and funny and strong as hell. Awesome abs and great booty! You look amazing. Crossfit definitly works.

I look for your comments everyday. Thanks for being an inspiration. You're the sh!t.

That made my night.

I did Cindy tonight. I was practicing my kipping during my warm up and kept complaining to my Coach and Robzilla that my hand hurt. I wasn't lying.
I tore my first callus on the 3rd round of the workout. I had to do the rest of the rounds hanging from my finger tips. OUCH.
How long do these things take to heal. I need to be in one piece by next weekend for the Cert.

11 rounds + 5 pull-ups + 3 push-ups (on handle things for better ROM)

Any tips for speeding up the healing process?

Karen,

Great interview!

I'm delighted you're getting closer to NYC.

wow this ones up super early! can't wait to see the interview!

Spider Chick, I didn't picture you as a blonde. And you are officially a dork because of your crossfit liscense plate. And you reminded me...

Fairwinds Lt. R.I.P.

-Raze- LCpl USMC

early post, gives me something to dream about.

Hey guys.. well I am new at this CF and am wondering if anyone has any sugestions on what to substitute for this workout. I dont have a rowing machine. I have been doing the WOD's for the past 5 days. So if anyone has some sugestions it would be greatly apreciated. Thanks have a great day

Oh no. My arch enemy the double under.

Spider Chick- Where is all the bling bling? And really, I was expecting to see those six legs and two arms you talked about.

#15, Joey: All in the FAQ -

"Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's"

oh wow... earliest post ever???

Allison -

Cut off the ripped skin if you haven't already. Then go find some New Skin spray or liquid and put it on the torn calluses. It will allow you to continue to train after it dries. Beware - this stuff stings a lot!

Be ready for next weekend. See you there.

Yes! I love early posts. I am about to go do Mary, but I am excited to do a WOD with my new C2 that came this week. Nice! Perfect timing.

Wow, early post ! Thanks ! This one will be fun.
Great interview. She's not lying Crossfit really works ! Indeed for the Spider Chick as well the Beefcake in blue ! 3....2....1.....Go !

CrossFit Girls are the best! Where the hell is the calendar already??

Allison--

Search "torn callouses" in the Message Board on the injuries page. Basically, soak in super-salinated (enough salt that you cannot dissolve completely), hot water for 30min. Speeds up the healing big time.

Thanks Lauren for the early posts.

Aweosme interview!

ya for spider chick! Nice interview, and I love reading your posts. Awesome abs girl!

ugh oh, all this rowing after I rowed 5,000m today. serves me right. also been practicing the double unders and finally can string about 10 together without the little mini-jump inbetween. we will see how this goes tomorrow.

#22. i can make you one, Tony :o)

and i just practiced double unders today. yyeeha

aww nuts.... I look like a bird trying to fly for the first time doing double unders...

I don't have access to a rowing machine. Is it okay to sub in rows on the stack? I know it's not the same motion but better than nothing.

Spider Chick,
Awesome interview! Way to represent Crossfit with your convertible, and CF really does work

Nadia,
I swear that Coach has a sixth sense to pick a workout that we Crossfitters just trained the prior day. Have fun with the row ;)

Rowing and double unders...this should be fun!

AllisonNYC

I tore my callus a couple weeks ago. I kept neosporin on it for a few days and it healed rather quickly. Taping the hands will help out, though it will still be painfull..at least it was for me.

I wish you a speedy recovery.

spider chick, good to put a person with the post-er! great interview. good luck in dc. cheers!

Great interview spiderchick!! Way to do the AF proud ... love the posts keep them coming ... cheers from Oki

Finished Cindy with torn/bloody calluses but managed to get PR!
26 rnds + 10 squats (soo close to finishing 27 rnds).
What's the best way to tape up hands?? Is there a recommended brand of tape?
One month into Zone and measured at 13% bodyfat today - have never had that done. I wish I would have measured before starting CF in April.

Just bought a new jump rope today, as Borat says, "Nice."

I've been nursing my intercostals back to health after my rib cage had a bad run in with a phone pole. And everything requiring a lot of core body movement hurts like hell (which is most of the exercises period). I've been putting off Nasty Girls until tonight, and came in at 18:16 (subbing 21 dips/21 dead hang PUs for the 7 MUs). Big sad face. I think it's time to lay low for a little while.

Karen aka Spider Chick,

I will give my self some credit for 'seeing you first' as I noted your posts as early as last Jan or Feb. What a great show you put on in the posts and the vid, thanks for that. Gumption seems like the right word for you but doesn't begin to cover it.

Best of luck in your transition and in DC. Paul

spider chick! great interview! while i'm up in bmore, i still feel like i should say welcome to the area! hope you've made yourself a nice little web.

ck

Happy 232nd Marines. Semper Fi.

perfect, the gym isnt open tomorrow. Outdoor workout...

"Mary"
7 rounds
5 hspu
10squats
11pulls

My 1st time doin Mary,man did she kick my ass!!
I loved every min of it.
5'9" 159 m

hey AllisonNYC...stop by the grocery and pick up some new skin...apply it liberally, but careful...it stings on the open wound

Kate (jknl, #115 from Friday's posting),

I was moved to see your comment. Always a sad day when we lose another. I'm glad this community has the spirit to honor its comrades, and I know his sacrifice and livelihood are not foreign to the others here. Thank for recognizing a brother and be well.

spiderwoman rocks!!!! wow!!! but can she do the snatch and clean and jerk???? that is the key!!!

very impressive interview!!

coach b

Semper Fi Devil Dogs, Happy Birthday...

I didn't know that the cast of 'The Office' did CrossFit! Great interview, better abs.

Good thing I have nothing planned for Sunday...

Allison, my favorite way to overcome torn calluses is to put new one's on top of them, and i use cream after workouts to prevent new rips tears and the like. Best of luck.

what can you do in place of rowing?

whats a double under? and cant do rows, run?

ok sub for the entire workout? no way I can do the double unders

Spider chick. Good work. Nice to have a face & a kickin body to put with the funny ass (yet astoundingly true) posts you put up every day. Keep it up.

Lookin forward to this wod tomorrow.

Peace out.

CFWU x2

sub'd rowing for SHP

Time: 19.31

My shoulders are dead haha

thanks Coach!!

35yom/6ft/175

Subbed SDHPs for row.

30:45

My SDHPs aren't all that bad - but the double unders are killing me, as in:

1. One DU.
2. Stop.
3. Curse.
4. Setup.
5. Jump wrong.
6. Get tangled.
7. Get untangled.
8. Curse.
9. Setup again.
10. Goto 1

However: toward the end, I actually started getting multiples. Final set I closed with 7 in a row - new PR!!!

Last time we had rowing, some wise individual posted times to use if your rowing machine doesn't do distance. I know its not perfect, but can you please refresh my memory about how long to row to approximate 1000m, 750m, 500m? Thanks.

Alison, use Krazy glue (with a K) to fix your callus. Just apply it to the hole in your hand where the skin ripped off. The skin will heal underneath the glue very quickly. You'll be fine by next weekend. I've torn three or four calluses off in the past four months and Krazy glue has worked every time.

Scarter #51 - 500m/2min is a solid C2 Rower benchmark pace.

1000m = 4 min
750m = 3 min
500m = 2 min

If you are cranking hard you can knock 10 seconds per 500 off. I usually don't row race or PR pace in the WOD's, but there are some here who could pull a 1:35 pace.

My personal rule of thum for any WOD where I need to estimate distance or weight is to err on the side of going long. A few extra meters on a 1/4 mile run or on a 500 meter row does affect your time a little. But if you are consistent about your substitutions, then you are accomplishing the mission of measuring and tracking your self against your own results.

I do this on almost every WOD with a running component. Treadmills take too long to get up to speed, so I go out the front door of the gym and do a lap around the parking lot. Based on what I know about my own pace, the parking lot is reasonably close to 1/4 mile. Regardless, I know what my pace 'should' be and how fast I'm running relative to the times I normally achieve running that same loop.

Happy Birthday Marines!! And those of you that support Marines are Wives of Marines, girlfriends, boyfriends, sisters, brothers, etc Thank You for all of your support. Happy Birthday to you as well.

SEMPER FIDELIS!!! OO-RAH!

Spider Chick, Those who CF are as varied and interesting as the workouts.

To all our CrossFit Marines:

Happy Birthday! Semper Fi!

Thanks for all that you do in times of peace and times of war.

Spiderchick-
Nice to get to know you a bit better.

#42 colombiano-
Thanks!

Kate

Wow....great interview...spiderchick, I wanna be like you when I grow young.....

Good luck to you in your new digs.

M/30/5'7"/183
Today's wod as rx'd
19:06

All caught up:

Thursday night after 400's at lunch:
Squats 1x7
225
245
245
250
250
I discovered last week that I have been about an inch above parallel so I have been working on it and my loads have decreased. I'll take a solid 250 over sloppy 305 any day.

Yesterday at lunch, Cindy:
22 or 23 rounds.
PR is 24, but my push-ups were cleaner and squats were A2A.

After work yesterday, Heavy Deads:
3x5
315
335
345
355 Rock Solid.
365 Form a little sloppy.
Previous 1RM was 360 so I'm happy especially after the last few days of doubling up.

Rows and DU's will be a nice break, kind of.

Happy Birthday Marines! I just want to take a second to say Happy Birthday to all of those spouses, sisters, brothers, moms, dads, etc. those of you that really make it happen by all of your continued support, it truly is your birthday today as well. Thank You All.

Semper Fidelis

you people are sick. Put salt in your wound, krazy glue your skin together, slice your skin off..
I like Peters idea the best: Just put cream on your hands after working out.

Just kidding. Thanks for the advice. I'm going to use it all and cry while doing it.

I just woke up from having a dream that was doing kipping pull-ups ad got up to 12. I should go back to sleep and do some more but I'm going to the OLY meet. Again anyone in NY come on down to LBH.

HAPPY BIRTHDAY USMC!!!

Semper Fi

HAPPY BIRTHDAY USMC

SEMPER FI

24/m/199
16:10
No rower, so sub 45# SDLHP

Spider Chick,
Raleigh cert in March........right???
J

27/m/6'2"/193#

Subbed 45# SDHP's for rowing as now machine
Subbed 2x single-unders + 1x attempted double-under per 10x singles since I have a total inability to jump rope

23:44 -- smoked.

Spider Chick....

Awesome video grl! I've read your posts for quite sometime and have wondered even as of late "Who is this chick?!" NOW I KNOW! Great job at tearing up that soft fraile little body and turning it into a gorgeous CF figure!

I can relate to it brining out the "abs in you". Another living testimony, check out what crossfit did for me in a few short months, burning and chiseling away at the fat and leaving...just check it out!

myspace.com/justintriquet

Hope all is well with everyone!

~J~
~Train Hard or Stay the F$#@ Home!~

No rowing machines available. Substituted SDHPs for Rows. The only observation was we suck at Double-Unders. We definitely lack the requisite coordination.

Ed: 27:20
Andy: 26:42
Chris: 26:30
Nick: 26:12
Jason: 22:50

Good times had by all.

I'm sure it was a joke but just in case; you're not Krazy glueing your skin together, you're creating a protective layer with the glue so your skin can heal safely. It's a cheap version of "liquid bandaid" and works on any wound and is especially good for any cuts you get at the beach since you can go back in the water. Make sure you clean the wound, let the Krazy glue dry and get back to the Krazy workouts.

That's my girl! Isn't she great? She's moving today, and hasn't seen the interview yet but knows she's up. She'll be pleased to see her "high and tight ass" made it. God love her.

First WOD sans SpiderChick, done before checking the WOD posted today. 21,15,9 thrusters, pullups, weighted situps 9:17 Not great, but not heinous. Need to get an Oly bar.

To all you devil dogs out there. Happy birthday!!!!

Hey coach, if CrossFit is truly random, how come two rest days never come up in a row? Because I could surely use it!!!!!

40y/o M
75" 197# (missed dinner...all night shred-fest...so I'm a bit light)
all rowing: 8:40
double unders were difficult...rope is too light. Need to get leather of B.L. rope.
TOTAL TIME: 20:54
now I get to go shopping w/ the wife...."Home Depot???? Bed Bath and Beyond????...I don't know. I don't know if I'll have time"

Another great Marine Corps birthday.

Happy 232nd Marines!

Stay Frosty

16:38

2:1 box jump for double under

Hey 22 September 2007 WOD has a good vid on double unders if anyone is interested.

Happy Birthday Devil Dogs!

bought 2 used rowers for Nampa Fire Training Facility, did row wkout today-10:15 time.......facility has a new 25' wide pull up bar, 2 rowers, kettlebells and rope ordered. anyone in Nampa, Id area with bumper plates to sell?

allison, and others, kapuhi is right. Krazy glue was used during Vietnam for small abrasions. its chemically very similar to Dermabond, or "liquid stitches." its a bit messy and odd as it grows out, but it will be pretty quick and you can still get work done in the meantime. as for balms, i recommend Hand-e-Balm. it works pretty nicely on my gymnasts (and me!)

happy birthday to all the Marines out there! may God bless you and all our brave brothers in arms!

ck

M/22/6'1"/185

Today's WOD as RXed: 11:56

Smoked

Doing Mary and Cindy yesterday pretty much back to back really put the hurt on me.
Let's see if a second academy can beat up on Notre Dame
Peace out brosef's

Did a chipper at CF West Chester Saturday Suffer
Gymnastics stretching then CFWU x 2
Row 500m (1:41.7)
150 single unders
30 box jumps, 20"
30 push presses, 30# DB's
30 honest pushups
30 squat cleans, 45# Oly bar
12:36

(aka Beefcake In Blue)

44/177

As rx'ed: 23:47

All rows under 2:00/500m split, 1000m at 3:47. DU's were fairly consistent but not fast.

35/m/70/180
1/2mi run warmup, 3:45
Can't do double unders so...
1000m 4:14
50s-u :31
700m 3:12
100s-u 1:27
500m 2:09
200s-u 2:34
total 16:07 with time b/w the rower and jumprope area.

wod as rx'd-22:10
1 du i single thru entire wod. the last 100 technique improved but still a long way to go.
Legs, chest, shoulders, abs shot. Rest Day, bring it on.

Need to get a C2 rower! (And learn double unders...)

Spider Chick - Welcome to the DC area! Aside from the traffic here, it's not a bad place to live.

26/m/165
100 sdhp's (45lb)
25 double-unders
75 sdhp's (45lb)
50 double-unders
50 sdhp's (45lb)
100 double-unders
Approx 20:00. My watch broke and had to adjust off the wall clock. My shoulders are done.

Rx'd

14:05

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Spider Chick - Once you get settled I hope that if you have some travel time you come visit us down here in Virginia Beach. Only about 1 1/2 hours away!! Give a shout if you plan on making it down! Love to get a workout in with you done S-C style!!

~J~

~Train Hard or Stay the F$#@ Home!~

subbed sdhp 100 reps per 1000m
otherwise as rxed 13:02
post: tabata knees to elbows, 46
tired shoulders made for hard double unders.

23/m/5'9"/175

Row 1000m
50 DU's
Row 750m
75 DU's
Row 500m
100 DU's

Time 18:30

I like symmetry so I increased the DU's in the first two rounds a little. Good stuff.

m/45/176
Clarksville TN
Alt ex for DU
Time:20:51
Great Workout!

Dude, what is UP with the DU's?! I was lacking in this area, so I doubled-up my single jumps.

The row was my first and rocked! I love that motion. Although, the resistance seemed to be low, even on level 10.

23:10

No rower, so I ran 1200m, 800m and 800m. Double Undeers really got the heart pumping. I think this work-out deserves a girl's name. I nominate Helga.

m/29/190

No rowing machine so I did the appropriate reps for Sumo Deadlift High Pulls.

time was 10:58

John

BW 174

as rx'd

11:19

21.37 as rxed

Jodi (BW=108)
Notes: as rx'd
Time: 17:25

As rx'd

21 min

Mostly the jump rope threw me off

over head squats...

I've got to the point where the warm up is starting to get easy, so i subbed using a bar + 10 for each round (45lbs, 55, 65 x15) instead of a broom stick for the over head squat portion of the warm up.

when I do them at 55 and 65 pounds my wrists hurt like i'm twisting them, i figure it's because my arms are wide and my wrists are in a non-anatmoically correct position to support weight.

the soultions, bring my hands in closer to the center of the bar? change my grip? allow the bar to sit on the webbing between my thumb and pointer finger? or just keep working it until it doesn't bother me anymore?

anyone with the same troubles???

Did not have a bar to sub for rowing, but still wanted to do double unders. So i made one up:
5 rounds for time
5 skin the cats
10 kettle bell swings
20 double unders
time was 18:30
I know it did the job because it sucked just as much as a WOD

yesterday's Cindy was 13 rounds

CFWU- Minus pull ups
WOD- Subbed tuck jumps for the double unders.
33 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

subbed running for rowing (800m, 600m, 400m)
18:05

29/M/175

No rower, and I cannot do a double under. Therefore, SDHP and tuck jumps: 20:04. I truly want to do this as rx'd some day, just to see which is worse.

Subbed SDHP for DUs

17:46 - smoked.

I used to be a rower in High School, and my hands were constantly covered with blisters and torn callouses. They sucked. I feel all your pain.

As rx'd

11:10.52

Happy Birthday MARINES!!

Cookies Tavern Philly

Age=27
BW=185

sub'd tuck jumps (knees to chest) for double unders.

17 mins flat.

as rx'd 17:03 need to work on DU's!!!

40 M 190#

Once again I underestimated the difficulty of the WOD. It seems so easy when you read it! Brutal last 15 min.
As rx'd 25:31

Rowing easy, double unders very hard last 75 were singles- Used to think I was an ok jumproper.HA!

Yesterday:

7 rounds/ 20min

65# Push Jerk, x15
15 Jumping pull ups

Was back to feeling very tired. Resting today and will go for my usual early Sunday run tomorrow. Got some good sleep last night and a few nights of that and I will be feeling more rested.
Erin

Actually first time doing tuck jumps (recommended sub on main site's FAQ). Nice exercise to add to metcon workouts. Not to mention a nice burn to my calves!

www.stevesclub.org

Male 52, 6", 89 kg
As Rx´d
21:29

Rob F #58:

Thanks. Thats exactly what I was looking for. Work and extra jobs have been getting in the way of workouts lately. Getting back in the swing of things. Still improving, even after not getting every WOD in. I have been cutting and splitting firewood. That is a true crossfit, total body workout! Diane went from 14:19 to 10:03 and Cindy went from 9 to 11+ 5 PU + 10 pushup + 3 squats. This stuff is awsome!

Scott

Age 35
BW 148#

As rx'd:

11:27

The best way to prevent them from tearing is to wear them down with a nail file after showering.

If superglue isn't your thing, using athletic tape(about half an inch wide), draw it across your palm where you torn callus is and wrap a thin strip on both sides of your knuckles. Make sure not to wrap it too tight or your hand mobility will be compromised.

44/76"/194

subbed SDLHP (45#) for rowing due to gym logistics
scaled DJ's to 25x3

100 SDLHP
25 DJ
75 SDLHP
25 DJ
50 SDLHP
25 DJ

27:00

getting much better at DJ - did a few series of 9 or 10 continuously; still somewhat tired from yesterday's Cindy

SpiderChick, I was wondering when we were gonna get to see you. You enthusiam is inspiring and your posts are a riot. Good luck with the new job(s)!

Arifjan feeler: anyone out there?

Allison, saltwater will cut a few days off your downtime and it doesn't sting any worse than water. Also, MOMO posted this link yesterday.
http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html
Looks like a real hand-saver.

Alison NYC,

If you don't fancy Krazy glue (and it doesn't sound that appealing), try Aloe-Vera gell (which will also sting like buggery for a few seconds), and then leave a protective skin over the top of the open wound. Then use zink oxide sticky tape to cover the hole while you're trianing.

Hope that helps.

Brian the Messiah

33M / 185# / WOD #197 / CFT 825

CFWU, then as Rx'd in 14:47

Alison NYC,

If you don't fancy Krazy glue (and it doesn't sound that appealing), try Aloe-Vera gell (which will also sting like bug9ery for a few seconds), and then leave a protective skin over the top of the open wound. Then use zink oxide sticky tape to cover the hole while you're trianing.

Hope that helps.

Brian the Messiah

as rxd with sumo feadlift high pulls; I think

100 sumo deadlift high pulls
25 double unders
75 sumo deadlift high pulls
50 double unders
50 Sumo dead lift high pulls
100 double unders

35.50 (time doesnt mean much since I was interupted twice by calls from work)

#114 Sniper 64

Rowing was easy? What were your splits (roughly)?

M/28/6'2"/206

14:54 as rx'd

1000m-3:20
750m-2:35
500m-1:41

Can definetly improve on DU. I go faster when I'm completely spent because I'm not thinking about the movement.

#98 Grantonio_FL

The damper settings on the erg aren't what they might seem. You should watch the videos explaining the damper setting in the video archives. Should shed some light on how you should use it.

#116 Steve Liberati-
I went to your page for the first time today and really want to commend you on what you are doing. Keep up the good and inspiring work and what a great group of athletes that you have!

Kate

19:59 as rx'd , DU's getting a little better avging 5-10 at a time but I need to get rid of the extr jump between each double.

Happy Birthday and Semper Fi to my fellow Marines!

Marines - "No better friend, No worse enemy."
-LtGen Mattis

Spiderchick - Great Interview! Good luck in the Peace Corps.

No C2 at my gym. I made up Cindy today, results posted there. I'm going to China Lake today for the USMC ball so if their gym has a C2 I'll make this one up tomorrow morning.

CONFESSION - I have been skipping wods to surf again. I couldn't help it. It was well overhead and probably the last big south swell until June. I would like to say I'll never do it again, but I'm weak like that.

Marines - A big Semper Fi, yut yut, Devil Dog, Blood makes the grass grow, Marines make the blood flow, Oorah, Chesty Puller happy birthday to all of you.

JP

Happy Birthday Devil Dogs!

To all serving over seas, stay alert and come home safe.

Semper Fi
Warrior Fitness

Happy Birthday Devil Dogs!!!

1000m
75 single unders
750m
150 single unders
500m
300 single unders
19:31

Next time I will do the appropriate sub for DU

35 m 198lbs 955 CFT

cfwu x 3

SDHP 45lbs 100
75
50

24" box jumps 25
50
75

No rower and no rope

20:22

sub'd runs on TM for rows, bad shoulder
sub'd 4xSingleUnders for DU,

DUs would have killed me and/or taken a ridiculous amount of time.

WOD
ran .5m
100 SU
ran .38m
200 SU
ran .25m
400 SU

18:05

Sub'd c. 24" bench jumps: 16:47

Heavy deads, 315 air squats, 2250m row sprint and 175 bench jumps=I can't feel my legs.

Well, first day doing Crossfit, and I wasn't about to start with the DU.. so I just doubled my singles.. Argh..

Came in at roughly 15min.. But I think my timing is off..

1000m
50 singles
750m
100 singles
500m
150 singles..

I can truly say I've been enlightened, crap, what a workout..

34 M 195

22:15

Subed SDHP for rows, used the 45lb bar.
Also was working in with others, slowed me down a little.

Rowed a 1:17.5 500M last time. I'm gonna see how hard i can smoke this WOD cause' DU's are pretty easy for me. Well, it's off to the gym after i eat.

Steve Liberati- I enjoyed your web site. Whenever i look on the board for a good time to beat every day i look for you. Great job man.

46 / 171

as rx'd 27:22

Rows done at 2:00 / 500m, Took a long time to get a rhythm with the DUs. The first set of 25 took 3:30. The last set of 100 took less than 8 min. Go figure.

Row 1K, 25 du, 750m, 50 du, 500m, 100 du; ~38:00

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round. 25 rope jumps.

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Time: 33:30
Lots of fumbling on double-unders. Foam roll after.

Spiderchick,
Small world, a couple of weeks ago while heading home one night from work in DC I saw a convertible with OH "Crosfit" tags. (Turning right on Canal Road from Arizona.) What are the odds?! Welcome to the NCR! I workout at Crossfit Challenge in Old Town Alexandria, Jerry Hill runs an awesome program.

191#

16:40 as rx'd

Yesterday didn't post:

36yr./M/180 lbs.
15 complete sets in under 20 min.'s w/ Mary

Today:
No rope: pretended and jumped high. I can do DU's w/ a rope, so I did them as if I had one.
Completed 1000m, 25 DU, 750m, 50DU, 500m 100DU in 14:30 sec.
This didn't seem right when compared to other times.
Did an additional 1000m row to make up for DU difference.
Time 18:20
Machine said I was averaging 1:85 on the row.every 500m

Cheers Y'all

Sub'd du's for tuck jumps as no rope and still ropey on the du's. Gym closed during my last 500m on rower so did the last 100 outside in the dark.
The last 100 tucks were hard on the heart and lungs.

17:50

gym closed today due to home football game (Go Clemson Tigers!). Subbed run for row and tuck jumps for double unders (cant do those yet).

15:48

beautiful day (61 deg F and sunny)

32/F/5'10"/152#

Got my first double-unders today and was able to do the workout as Rx'd - yay! There were even a few times where I got ten in a row; I'm so excited!

27:41

17:42
1000 m row didn't feel so good, stiff and sore from Cindy, but once i got going it got a bit better (as good as it could get!).

32/F/125

Warm Up: 5 min jump rope; CFWUx1

As rx'd - except for the substitutions ;)

100 SDHP
25 tuck jumps
75 SDHP
50 tuck jumps
50 SDHP
100 tuck jumps

Time: 25:20

I really need to find a rower -- SDHP's aren't very fun. Worked on DU's after -- managed to get a few!! My first! Was able to do one and then a couple singles before I whipped myself with the rope. I think it's going to leave some marks. OUCH.

Looking forward to the rest day tomorrow. Cindy has put the hurt on my chest and back.

28/m/186

20:30

subbed 5:00 min, 2:30, 1:15 on treadmill @ 9.0 mph for row. all double unders broken, but much improved - usually 3 - 6 at a time.

Did CrossFit Rockwall's WOD in the park today. Since it's the Marine Corps birthday, we did Marine PT exercises with a 4-count cadence. As usual, we completed it in teams of two.

50 Flutter Kicks
Run 400m
50 Push-ups
Run 400m
50 Mountain Climbers
Run 400m
50 Star Jumps
Run 400m
32 8-count Body Builders

Total reps = 232 (since the MC tuned 232 today!)

Mary & Ashley 19:40
Adam & Richard 23:07
Mike & Dustin 25:24

Happy Birthday, Marines!

M/27/175
CFWUx3
WOD as Rx'd: 17.51

My whole body was still toast from Mary yesterday, but it is what it is.

37m 185
subbed 1pood sumo hi pulls
19:30
but, only did 50 du's on the last set. sad.

25 y/o male, 205 lbs

100 SDHP (45 LBS)
25 TUCK JUMPS
75 SDHP (45 LBS)
50 TUCK JUMPS
50 SDHP (45 LBS)
100 TUCK JUMPS.... 19:52

then, did Cindy... missed it yesterday.

Anthony (BW=180)
Skipped the WOD and went to BJJ for 2 hours. Conditioning felt great, tendonitis was okay.

m/23/194

Subbed box-jumps for double-unders. Should have subbed tuck jumps but that totally slipped my mind.

14:40

First time on the C2. It took me awhile to get the hang of it, but it's fun.

I finally feel like I blew this one up.

subbed SDHPs

13:57

I finally feel like I blew this one up.

subbed SDHPs

13:57

13:09

27/240/78"

as Rxed
14:06

subbed sdhp w/ 45lb and knee-tuck jumps
tucks are killers
24minutes

Jeff-@ home
13:15

m/33/176 189 days since CF, Columbus Ohio

Did more then required due to not completely reading the WOD requirements. Oh well. Also, could not find the jump rope so sub'ed tuck jumps.

Row 1000 meters
25 Tuck jumps
Row 750 meters
50 Tuck jumps
Row 500 meters
75 Tuck jumps
Row 250 meters
100 Tuck jumps

22:21

31/m/150#

as Rx'd

16:30

...hypoxic, anyone?

26:24

DU's require much work

M / 28y

As rx'd 20:17

27/m/180
Subbed box jumps for double unders - 2:1
50, 100, 200 box jumps
Rowing as Rx'd
33 minutes even

32/m/215/6'5"

25:56

About 8:30 of that was spent rowing...I kept trying to do consecutive DUs and it just wasn't working out. I should have scraped it and it blew my time, would have been much faster to just do one DU one single, repeat like I normally do.

24/f/5'6"/150

18:05

44/M/6'/185
TIME: 13:44 AS RX'D

DID 232 PULL UPS TODAY FOR THE USMC. THIS TOOK 16:37 AFTER THE WOD. AT THE END I WAS DOING ONLY 5 AND 6 REPS IN A ROW. TODAY IT'S YOUR BIRTHDAY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

61/m/178/6'

CFWU x 2 + HSPU practice

WOD subbed a combination of tuck jumps and single unders for double unders. Rowing averaged a little under 2:00/500m.

17:24

Need to learn the du's.

"2 in defense"

as rx'd
14:30 (split 5:15, 7:15)

much harder than anticipated.

100 pull ups for time
5:57

bw 170

subbed sdhu for rows

17:02

37/m/170

subbed SDHU 45# for rows

15:30

should improve DU

RE: #144

Thanks Raz! I'll start looking for your name on here too. Wish more people posted times and less gibber gabbering...but thats what community is all about right? Peace, Steve

opppsss looks like did 50, 75, 100 DU
Oh well, still 15:30

15:24

allison, you will be amazed how soon your hands will heal. In order to prevent them from getting to that level of thickness which will cause a blowout, I suggest a pumice stone. Keep it in the shower and scrub the hell out of them while your hands are soft. I got this cool blue one from the Body Shop that i think works better than the real pumice rock... anyways, good luck.

30 135# Thrusters for time
2:52

"Elizabeth"
6:07
(pc's)

25 6'5" 245

Coming to the end of a week of nights. Very tired. Sub'ed double unders for bench hops and did 50, 75, 100. Kept close to to sub 2 minute 500m. Time 10'19"

m/40/172

19:42

finally: some improvement on DU. Gotta get a Buddy Lee rope- big difference.

WU: 800m walk, CFWUx2

WOD: 14:53 - sub SU x2 for DU

That was pretty rough, my goal was sub 15:00, barely made it.

Met another CF'er at the gym, too, which was cool. Hey John, how was Cindy today?

30 Minutes and Counting until the WOD. I can't wait. My gym has rowers, so this'll be fun. I can't do Double Unders, so I'm just going to double the number and do singles. I'll practice double unders on the next break.

Also, Happy Birthday USMC! I'll do 30 8 count body builders after the WOD in its honor. :)

16:04 as rx'd
dbl unders rough on the 25 but got better
pre: wide variety of warm up for nearly 45 minutes
post: CF Calgary workout modified to 3rds for time
30 dowel rod OHS, 15 CF style jumping pull ups, 400m run = 10:01

subbed 60# sdhp.

18:37... ouch.

19:15 as Rx'ed

Steve Liberati,
that is truly inspiring. Great site. Good luck and I will see you when I come up there. You are making huge a difference in your community and in the lives of those kids.
We could all learn something from your example.
John

18:42

Happy Birthday Teufelhunden.

21/M/163

26 minutes

I needed to learn how to effectively do DUs, so for each two DUs RX'd I did the following:
3-5 singles + DU

It was tough at first, but once I got the rhythm going (in the third set :-P), it was really effective for learning the DUs. Still, figuring things out definitely slowed me down. I could have done this at least 5 minutes faster had I been a double-under master.

Full Snatch: 2x74, 5x88, 4x110, 4x110

Mary: 8 Rounds + 1 HSPU

17:22.5
subbing tuck jumps for double unders

3 sets Texas arm wrestler curls 60lbs
3 sets zerchers 70lbs

12:46 as rx'ed, what a smoker. Happy with the time but I really really really wanted ~12:30ish. Next time. Nearly got all the round of 50 in a row but the rope caught a dowel rod at #46. Rows were 3:32,2:55 and around 1:55.

Pre-Snatch balance up to 108 and Sotts press up with 45lb bar.
Post-10 TGU(1.5 pood)+20 back ex(20lb)+20 GHD sit up, 6 TGU+20 BE+20GHD=8:37

Hmmmm. I wonder what I need to work on?

rx'd 23:07

Only 8:07 was rowing. That's just pathetic. I can't dance either.

Happy Birthday, Marines. Might give this one a go later on today, although I'm a day behind and did Cindy this morning.

Semper fidelis

Dale

d - 29m/175

18:30 as rx'd - didn't have my rope and the one i had to use was garbage...what a difference...couldn't find a rhythm until the very end...time suffered but still a great combination of exercises

j - 33f/125

23:15 as rx'd

Pre easy 500m row.

CFWU 3X15, Ring dips/PU X10

As RX'd (on new rower): 17:49

DU's slow but better.

Post: easy 500m row and raking leaves and mowing lawn taking advantage of a nice fall day in the Pacific Northwest.

19:14 as rx'd
recovering from chest cold really felt this one in the lungs, 10 minute coughing fit after

C2 on 6

44 yom and 283#

as rx'd in 20:17

24:32 as rx'd. No way a regular soccer mom could do that. NO way. Hardest workout I've done in years, probably cause its the first CF I've done as rx'd. This one needs a girls name cuz she's a b----.
I broke out the ibuprofen/tylenol mix afterwards for my blown calf.

Subbed 2x jump rope for double unders.
I'm working on DU's but no success yet. Any helpful hints?
I definitely need to get on the C2 more often.

16:50

19/m/150

DL yesterday
3x105
3x125
3x145
3x165
3x195

Bwt:152
:41::47
I did box jumps to sub for the double-unders.

Spiderchick, so excited to see your interview after reading your great posts. Keep up those abs,awesome.

way behind in wods. Finally did Nasty Girls:

f/45/130
39:12
50 squats
35 pullups
35 dips
85# hang power cleans
all strict
still can't kip
took forever, I know but I'm happy just finishing.

18:55

m/37/6/167

Rows, singles instead of DUs: 15:18

Then did some DU practice, haven't got the hang of them yet.

31/F/158/68"

had to workout at home since gym was closed for home football game.

CFWUx2 (-dips, pullups; +HSPU work: 5x30" hold then pushup with as much ROM as i can.)

subbed SDHP 20# (all i had) and tuck jumps
12:52

post: lots of calf cramps!!

ck

13:11
Subbed:
SDHP 45lb
Tuck jumps
Would have been much longer with DU.

sub'd 45# shdl & did single unders. 15:15.

43/6'1"/188

as rx'd 16:45

all rows were around a 1:55 or less per 500m average. getting better at the du. last 34 of the 100 were consecutive. never done that many in a row. wanted to finish. that is a real gasser of a workout.

gaucoin

killer time. looks like you been doing some du practice.

spider chick

great to finally see you. best of luck in DC. have some good friends up there if you need some new drinkin buddies.

18:27

Can't do DU very well yet. . .if at all some days. So I doubled the amount of single unders instead and only began counting them after I had done one DU.

1000m row
50 Unders
750m row
100 Unders
500m row
200 Unders

Hurray for rest day tomorrow!

Throughout the world on 10 November, U.S. Marines celebrate the birth of their Corps -- the most loyal, most feared, most revered, and most professional fighting force the world has ever known.

happy birthday fellow teufelheundens!
Shin

38/M/177

Warm up: 3 X sampson stretch, 10 pushups, 10 situps, 10 dips.

No rower, substituted running instead

1000 yrd run
50 single rope jumps
800 yrd run
100 single rope jumps
600 yrd run
200 single rope jumps

14:15

46 yo - 6' - 225#

As RX'd

19:20

DU's getting better but still the hold-up. All rows at a 1:45 split for 500. Work on it!

Happy birthday Marines! 232 push ups for time. 19:34. Better than last year and with one extra push up. Semper Fi!

15:55, scaled down

1000m - 4:07 (HRavg 150)
50s-u - 2:23 (164)
750m - 3:01 (160)
75s-u - 2:37 (161)
500m - 2:01 (159)
100s-u- 1:43 (175)

-still working on the double-under... subbed singles to save a lot of time
-note to self: rowing machines at CIF don't work, PAC ones do!

25/M/208#

3x15 CFWU (no pullups)

I lack coordination and hate DUs.

as rx'd 22:46

16:46 as rx'd

as rx'ed 17:00
last 100 DU's were agonizing. both shoes came untied in the middle of the set and my rope kept getting twisted up... guess it couldnt keep up with the speed. nice workout.

M/34/5'9"/164#

WOD as Rx'd
Rows were 3:59,3:01,1:53
Total time was 41:13, which means over 75% of my time was spent demonstrating how not to jump rope.
Redeemed myself by catching up with the
5x3 Deadlift WOD from a few days ago.
3x305,305,310,315,320

Back won't let me do SDLHP's and I don't have a rower so I subbed:

5 rounds of 5 Pullups, 5 HSPU's, 10 Knees to Elbows, 10 Squats, 25 Tuckjumps for time.

12:44

15:21

Don't have a rowing machine and I still need a lot of double under practice.

100 x 45lb sdhp
100 single rope jumps
75 x 45lb sdhp
150 single rope jumps
50 x 45lb sdhp
200 single rope jumps

14:23

Sore legs from yesterday's one leg squats made double unders much harder. The limiting factor was muscular, not cardiorespiratory. I am not happy about the time.

26/M/6'1"/165#

Row 1000 meters
75 single-unders (terrible at doubles so did 3x)
Row 750 meters
150 singles
Row 500 meters
300 singles, this took forever. I would bang out a good chunk, then get caught up in my feet and I was getting frustrated - finished though.

Time - 21:21

Pre - Greg A's warmup
Post - Stretch

34/m/6'0/205
very tough but satisfying workout
36 min including 5min warmup/5min cool dwn
Subbed:
45 Lb sdhp's for rows (500 meters = 50 sdhp's),can't skip so did 2x amount of skips req'd till I started to get a rhythm in the end....

29M/5'6"/165#

21:10 as Rx'd

DU's started out rough, but the last 22 of the final set were consecutive. Bounce, Double, bounce, double, etc.

Like Buddy Lee says - bounce, bounce, bounce, EXPLODE! bounce, bounce, bounce, EXPLODE!

Playing catch up today:

Cindy is my ex's name, so I gave her a shot and completed 10 rounds on the nose. As usual, pull-ups were the limiting factor- I had to break the sets and jump on some after about six rounds.

That WOD is appropriately named. Next up: 3RM deadlifts from Thursday:

185-205-225-235-245-225-225

I started rounding at 245, so I backed off and focused on good form at 225.

I'm going to do today's WOD tomorrow. I need the DU practice, so I'm looking forward to it.

Now it's off to the bar for my boss' birthday bash. Tonight's WOD: Stay in the zone while surrounded by drunkards. 3-2-1 GO!

27/m/168

100 sdhp
25 du
75 sdhp
50 du
50 sdhp
100 du

28:46

14:46 Kept losing my sweats during du. 45# Sumos as sub.

M/45/145

3 rounds CFWU alternating rounds with a lap jog around the track.

100 SDHP with a 1.5 pood kettlebell 'cause it's easier on the shins.
25 DU
75 SDHP
50 DU
50 SDHP
100 DU
By the end they were @#%!MFDU's...argh

26:26

32/male/167

16:11

Double Unders killed the time

29/M/188

sub'd SDHP (100,75,50) and SU's (50,100,150 unbroken)

25:45

f/46/115

18:35
SDHP with 36# kb; double unders sucked and consumed the time. I can generally do sets of 5-10 reps with the DUs, but was stuck with doubles and singles for most of the WOD. ugh.

28:38 - just ordered my Buddy Lee rope cause I broke the 2 I had in the last 25.

36:57 with 1 1/2 pood KB for SDHP's
only singles on the jumps

Livestrong!

Bwt: 133

As Rx'd:

11:53

Double unders felt good, wish I was about a foot taller for the rowing :)

22/m/187

13:57

1k: 3:47
750m: 2:57
500m: 1:53
Total Erg Time: 8:37

Tried Double-unders, then switched to regular jumprope. Still learning how to jump rope, so doing what I can in the meantime.

Did singles instead of double unders (still learning those)

13:53

27yrs/M/179

As RX'd 13:54

Rowing didn't feel too bad, but I messed up a few times on the double unders. That slowed me down a bit.

ARgh! I feel like I cheated myself. All I did was replace doubles with singles (doubled the Rx'd #). I came in at 12:43 and was really pushing myself, but with 12 minutes I feel like I should have at least encorporated the DUs in there some where, like every 5 or something.

Ah well, I'll get better next time.

BUT, I did pump out 30 8-count body builders after I was done in honor of the USMC Birthday! :P

67 SDHP (45 lb bar instead of 30 lb for women
so 67reps instead of 100)
25 tuck jumps
50 SDHP
35 tuck jumps
34 SDHP
45 tuck jumps

26 minutes

Jumping is not my strong point...yet.

Does anyone else ever get a burning pain in their trapezius when doing the SDHP?

Just started Crossfit about three weeks ago. I love it!

WOD: 18:49 as RX'ed

26/M/203

No rower substituted 55 lbs sdhp.
Therefore:

100 sdhp
25 Double unders
75 sdhp
50 double unders
50 sdhp
100 double unders

The 100 double unders takes some real mental toughness to get through.

Great workout ... 33:14

42/164

Subbed tuck jumps for double unders.

18:10

39yom/195

30mns

subbed SDHP for rows, tuck jumps for double unders

Hey all, what does the D stand for in GHD Situps? I get glute-hamstring....

m/33/70/195

19:46

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
17:16

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

20:57

I did Friday's Seal beat down: 10-20-30-20-10 of 65# thruster, 50#db swing, knees to elbows, 20" box jump, 45# ohs, 400 m run. 59:49. What was I thinking? Thanks Coach BW:170 Y/A:59

Tanya: Developer

There is so much positive energy in this community that it continues to inspire me on a regular basis.

Although I am less connected than some, just the one oly cert I attended and the website have really changed my life.

Thanks to all who contribute.

PS. Can we get a side view on that "high and tight ass" spider?

as rx'd 35 min.

I never knew that double-unders could suck so bad. :)

I need a better jump rope, then I could give the kids back theirs...

36/184
as RX'd (kinda)
1000m row
25 DU's
750M Row
50 DU's
500M Row
75 Tuck Jumps
250M row
100 Tuck Jumps
23:26
yay for me 1 extra round =/

bwt:154

subbed running (800m, 600m, 400m)

time: 14:31

subbed 2 games of hockey instead

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD:

5x5

Hang Clean: 135-185x3-195-205
Push Press: 135-165x4

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Row 1000 meters sub 100 45# sdhp
25 Double-unders
Row 750 meters 75 45# sdhp
50 Double-unders
Row 500 meters 50 45# sdhp
100 Double-unders

34:10

24M/6'6"/245lbs

As RX'd: 12:26

WOD#2 Clean 1-1-1-1-1: 225, 245, 275, 295, 310(PR)

post: 6x100M sprints all under 12.5 sec.

180#/M/35

"cindy" 25 rounds possibly 26 I kinda lost count.

Two hour stretch seminar, then today's wod 16:17.

I'm wasted now. That will teach me to skip a day.

Subd Box Jumps for Dbl Unders
12:25

29M, 5-10, 160
subbed sdlhp's for rows. 25 minutes. Good health to all out there.

For those wanting a better view of Spider Chick (Karen): We set up a lighting rig and shot a bunch of stills with a really nice lens before the interview. These are the two shots she liked best from the set:

http://img.photobucket.com/albums/v71/sonicwrx/IMG_9413.jpg

http://img.photobucket.com/albums/v71/sonicwrx/IMG_9410.jpg

And then there's the namesake photo that I took right after her Sakamoto-style upside down rope ascent:

http://img.photobucket.com/albums/v71/sonicwrx/IMG_9468.jpg

That girl is a whole can of whoopass. ;-)

12:55

26/m/6'3/170#

Subbed SDHP's
Double unders were a killer.

22:18

21 mins

Sub double under for tuck jump. Like this sub a lot since I don't waste time screwing with the jump rope.

Been rowing regularly since 2002. Getting noticeable stronger on the rower since starting CF in August. The olympic lifting is really helping out (deadlift and clean especially). Rowing sub 1:50 easily now over 500m.

Looking forward to rest day. Maybe I'll practice Double unders...

Row 1000 meters, 25 quick jumps, Row 750 meters, 50 quick jumps, Row 500 meters, 100 quick jumps.

total c2 time was 11:10
Total took me 13:34.

I"m sure if it was DUs it would have taken me a lot longer.

How does my BRAND NEW YMCA not have a jump rope?
They do have what seems to be bumper plates which I guess is better.

17:10

Last set of double unders killed my time. Just lost all semblence of technique. Next time under 14.

40/m/160
subbed sdph for rowing and I can't do double unders, plus my knee started bothering me during tuck jumps, so I subbed tuck sit-ups on the dip rack.

23:45, and my knee is still mad at me

21/m/180

as rx'd:
27:20

double unders are my kryptonite. tuck jumps were tempting but my new rope has barely been touched so i had no excuses. i did however get my first consecutive double unders in the process. rowing could be better: 1000m/3:50, 750m/2:52, 500m/1:59.

100 SDHP (45lb.)
25 Double-unders
75 SDHP (45lb.)
50 Double-unders
50 SDHP (45lb.)
100 Double-unders

17:29

37/m/183

Sub'd Rowing with SDHP 55# and Singles as DUs are not there yet.

100 SDHP
100 Single Jump
75 SDHP
200 Single Jump
50 SDHP
300 Single Jump

21:31

36M/5'10"/171#

Sub'd 45# SDHP for rows.

21:44

Struggled w/DU for some reason. Slowest part.

WOW WHAT AN EVENING
I stopped hunting at 5:00 and on my way back in, i noticed a massive tractor tire on the side of a hay field (been wanting one of those for along time, tire flips etc) so i figured, see if this would even be possible to move this thing by yourself,i got the tire on its side and started to roll this thing over a course of a 500 yrd field (remember i had a bow, which i put around my neck, backpack filled, and probably 3 layers of clothes on). i got the tire to the edge of the ravine around 5:30 and pushed the tire down the entire ravine with just one push (its a very steep ravine, lucky it made it down on one push) I headed down to the bottom of the ravine and by now its pitch dark and i am soaked in sweat. So i decided to pack it in and head home. I got home and dropped off my bow and backpack and i paused for a second and decided, this tire is now a challenge, and i want to get this tire to the top of this ravine and get it to my house no matter what it takes. I head back down the ravine and through the swamp that the tire landed in. I started deadlifting this tire and flipping it over and over, over downed trees, stumps and deep mud. I g0t the tire to a good spot at the base of the ravine where i thought i could start on the ascent. Flip by flip i finally got the tire up the side of the ravine, soaked in sweat, covered in mud, back tight,shoulders raw (especially after the wod) shin scabs broke open. After 1.5 hours i got this tire to my parents back yard and then it hit me, a feeling that would be similar to doing 2 frans in a row or a double diane, almost had pukie for 30 min after. All that for a tire.
Priceless.
Long live crossfit.

That graffiti style CrossFit on the wall at North Santa Cruz is bitchin even though we can only see "ROS".

Happy Birthday to my fellow Devil Dogs!
Semper Fi!

still feeling fatigued/overtrained/weak. and fighting off another throat infection 2.5 weeks after a throat cold. hence my relatively light WO's.

this one was a different kind of challenge for me. I've been avoiding OHS

5 rounds for time #1:

5 OHS 45#
10 KTE

rest 5 min, repeat for time #2

T1 = 5:55
T2 = 6:42

KTE's from deadhang, a change from my usual swinging. Became really difficult on grip & teres.
OHS seem impossible when I'm warming up, towards the end it's straight sets of five with full ROM. The skyscraper collapsed a couple times on the way up, and grudgingly I did a proper rep to make it up.

p.s. BleedCF, love the story. Big props. enjoy that tire!

16:00

m50/170

23:26 as rx'd

Age 51/BW 250# Happy Birthday to the USMC/Happy Veterans Day to all vets out there - Semper Fi. Subbed tuck jumps for DU (22:48).

I am a little taken back that there is no word of My beloved Marine Corps recieving any Birthday wishes today. The least we could do is put an interview up with a fellow Marine. I guess the air Force will have to do.
Disappointed.
Welcome to D.C. Karen. Glad you're here with us.

bleed cf - sweet story!

m/24/145
as my legs were killing me and I have no jump rope, I by rowing 1000, 20 split jumps, ran 750, 20 db swings w. 40lbs, ran 500, 25 tuck jumps.

#286 - Happy Birthday Marine! 232! Getting so old now I can hardly read comment #285!!

So excited to get into the workout I forgot to time.
Subbed 24 in. box jumps for double unders, 25 each time.
Resistance on 7, last 500M in 2:02
Semper Fi.

#278 - bleedcf
That is hilarious! :)
Erin

As rx 24:00
m/41/175
Happy Birthday fellow Marines!
Semper FI

Forgot to time. Averaged 2:30/100M. Double-unders are still a work in progress. Able to get 10 in a row a couple of times, but usually no more than three before tripping.

I did 18min 5 sec

The Skipping rope is really not my strong point...
Have to work on that.

37 bw 190

wish I had a rowing machine...

sdhp 45lb bar
100, 75, 50
du as rx'd
25, 50, 100

20:40

Saturday morning at Brand X

3 Rounds
Hill Sprint
15 DB Hang Cleans (20# DBs for me)
15 Push Press (20# DBs)

13:28
Could have gone heavier but thought metcon would be more efficient with lighter but not too light.

Rest, then the Brand X Obstacle Course for fun.

Obstacle course was a combination of box jumps, some side hops over parallettes, monkey bar pass, bear crawl, rope climb, rock wall ascent, army crawl to some foot work through a rope ladder and some side jumps over tombstone pads.

So fun.

M/49/164
As rx'd 25:38
Timing is starting to come together with DU

25/f/5'2/130#

breakfast: run 46 minutes = 6.05 miles

then: playing and winning our rec league bball game.

back to the gym for the WOD:
21:45 as rx'd

what is SDHP?

Never tried DUs, they are way harder than I thought, so subbed 2x regular jumps. The rows were strong, though I paced myself for the 1000m as I wasn't sure how much the jumps would hurt. All singles were unbroken. Tried to do some DUs at the end each time, but need a lot of practice, A LOT!

1000m - 3:31
50 singles
750m - 2:40
100 singles
500m - 1:37
200 singles

14:02

@ station 2. No rower or rope so made up workout. Run bay to trail 40 burpees, run to bay, 10 DB swings w/45 lbs. Burpees went 40,30,20,10 and swings went 10'20'30,40. Time was 17:14

wow... i'm a dummy.

so i thought this WOD went like:
row 1000m
25 double-unders
row 750m
50 double-unders
row 500m
75 double-unders
row 250m
100 double-unders

i re-read the WOD instructions and realized just now that i rowed an extra 250m and did an extra 75 double-unders. doh!

s'pose i'll see about givin it another go (this time really as rx'd) tomorrow before our game.

25/m/135

I did seated rows at 50lbs (100 rows=1000m) and box jumps instead of double unders.

Around 13 minutes.

pre various warmup combo with cfwu kb juggling and rom stuff
post nothing

17m20s
splits: not sure the rower kept a cumulative time of 8m37s so a little less then half of the total time.

20/m/185

as rx'ed 19:48...

those last double unders were tough, forearms were burnin

Rested for tomorrow's PT Test.

First time rowing...it wasn't as bad as I was expecting but I was definitely breathing hard by the 500 m row. I don't have a jump rope and tuck jumps seem to hurt my...'personality' we'll call it. Any other ladies have this problem? So first round I did the tuck jumps but the rest I just tried to jump as high as I could with regular jump rope bouncing jumps.
This gave me a total time of somewhere between 16:50 and 17 minutes.

13:41, as RXed.

This was unexpectedly rough. I was really quite slow on the rowing, but made up time in quick transitions/execution on the high jumps. Avg 500m time was something like 2:12.

11/11/07

M/51/170

Warmup - 5 min. exercycle, + 2 rd. mod. CFWU

WOD - 31:30

sub'ed sumo deadlift high pulls for rowing and tuck jumps for double unders

100 SDHP
25 DU
75 SDHP
50 DU
50 SDHP
100 DU

Pukie tapped me on the shoulder....

M 36 5'10" 160.5#

No rowing machine.
Sub 1 KB SDHP (35# KB) per 10 m assigned rowing.

Can't do double unders.
Sub 2 single unders per assigned double under.

Heart Rate Monitor malfunctions repeatedly (I love it when it shows 45 bpm after 25 single unders).

100 SDHP, 100 SU (50, +50 extra after messing with sensor strap, kicking a garbage can over, and hitting it again), 75 SDHP, 100 SU, 50 SDHP, 200 SU (in the drizzle - check your footing on concrete jumping over a rope).

36:29, HR: 157 avg, 188 max

bleedcf-
Loved your story!

Kate

3 rounds of 15s samson stretch and 20 push ups for warm up.

WOD:

100 SDHP
25 Double-unders
75 SDHP
50 Double-unders
50 SDHP
100 Double-unders

16:02

Subbed double unders with tuck jumps.

27:06

15:05 as Rx'd

First CrossFit WOD on our new-to-us model B. What a wonderful, evil machine.

We subbed tuck jumps for DUs.

Tom m/46/180 16:19
Nat m/9/60 19:45

Was especially ugly for Nat, though with his conditioning, it turned out about right. But the same distances are much tougher when you're so light, and at about 4' tall, your stroke is that much shorter.

28/F/150
17:43
as rx'd

25/M/6'5"/215

As Rx'd: 13:15

Sub Tuck Jump for Double Unders

22:30

CFWU X 3 added Push-ups, took my wife for her first WOD

39 yom 200# (subbed tuck jumps for DU as per FAQ)

14:44

40 yof 141# (same sub)

15:55

M/39/185

A lot tougher than it looks.

As rx'd 21:45

More better faster

42yom / 146 made up on 11/11/2007

17:07 as rx'd

9 minutes for the 3 rows and way too much time on the DU's.

27:52

Subbed 45-lb. SDHPs for rows.

Also subbed 3x singles for about 1/3 of my DUs.

Was shooting for 20:00 ... disappointing, but my lower back was screaming for mercy. I had to rest it frequently.

6'5" 215

13:18 Subbed 2x regular jumps for DoubleUnders and practiced them after...need to get those feet up!

6'5" 215

13:18 Subbed 2x regular jumps for DoubleUnders and practiced them after...need to get those feet up!

18:31 as rx'ed need to work to DU. can lower the time
6'4" 39 198

37/M/225

Been practicing double-unders a lot lately. The last set of 100 were horrible. I cranked through the set of 50 @ about 10 per error/restart.

As rx'ed; 25:04

24:07. Time was spent finding a bar for SDLHPs when the rower was taken while I was doing the first batch of double unders (grrrr). SDLHPs had to be used until the final 300M of the last row. Double under came fairly easily today.

200/m/28

11:50

great workout. amazing how the rowing effect the double unders.

as rx'd, 21:10

28 yom, 180 lbs

30:30

subbed SDHP for rows, can't string more than 5 DU together, this wod is much tougher than I thought

As rx'd 15:32

I am new to CF. I do not know my exact time but it was under 30 minutes. I replaced double unders with twice as many single unders. I really like the workout. I needs to work on my jump rope skills. I dont remember it being so hard when I was a kid.

Broken sets

19:55

I had to modify this one a bit, as both C2 rowers at my globogym have broken displays, and there's a fundamental flaw in my DU technique that I have yet to diagnose. I subbed 3 single unders for each double under.

CFWU

Row 5:00 (it takes me about 1:15 to row 250m)
75 SU
Row 3:45
150 SU
Row 2:30
300 SU

24:17

I need to watch the DU videos again. I strung together 130 SUs on the last round today, but the rope hits the front of my feet every time I go for a DU. That's one more thing to work on.

WU
.5 mi. walk on treadmill
WOD
14:14

43:34
Sub'd sumo-deadlift high pulls for rowing.

And I some how left the "deadlift" out of the sumo deadlift high-pull. They were more like high-pulls from a hang. 45lbs. I guess I wasn't going all that hard.

26yo male 186lbs

Great Workout today! very intense. sub'd the SDHP for the rower due to availability. We did a WOD similar to this about 2 months ago and I couldn't even finish. I got through this one, panting like a sled dog, in 17:21. Rock on!

19:03
great w.o.d

16 minutes (about)
30 in box jumps instead.

18:07, slow today after sleepless night. subbed tuck jumps, only did 50 on last round due to back spasm.

31:44
F/23/142#/5'8
subbed rowing machine for SDHP
wow, that sucked! Awesome workout. Had to do it today as I did not get a chance yesterday

WOD got all messed up ...
Forgot to turn off timer when traversing the commercial gym, between the Concept2 and the place where I could jump rope. Couldn't do double-unders to save my life.

39/m/207#/73"

2 X CFWU
doubled the number of double-unders
18 mins ?

m/36/180

BrandX scaled (pack)
100 SDHP (45#)
25 tuck jumps
75 SDHP
35 tuck jumps
50 SDHP
45 tuck jumps

time: 22:06

17:38
sub'd 45lb sdhp for rows and did singles for double the number of double unders

23/m/6'2/218

I love D/U's!!

16:30 as rx'd My rowing is pathetic! I banged out all D/U's without stopping at all. First time!

I wanna shout congrats to my fellow CFer Neags!! He finally is getting D/U's

Haven't mastered DU's subbed for Singles for now.
33yo/m
5'9"/175lb

1000m row
25 SU's
750m row
50 SU's
500m row
100 SU's

12 minutes total

47yom 160#
With a hangover and the flu
17:06
100m 3:55
750m 3:07
500m 2:07

subbed sdhp's with 30.5 lb kettlebell
did 100/50/25 high pulls instead

the kettlebell is nice for the highpulls cause your knees don't get in the way on the downstroke

can't really do consecutive double-unders once i get tired...

24:30

28m/144/5'10

Not good at double unders, and not in the mood for tuck jumps. Just rowed:

CFWU x 3
5000m row - 25:30

Good ham/glute workout after all the recent squats!

29.m.150lb.72in
071111
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Sub
~40# SDHP for him, 18# SDHP for her
Tuck Jumps for her

Mr: 36:12
First time successfully doing DU and wasn't all that bad.. got several sets of more than 10 in a row. SDHP burned me out big time.. DU seemed easy in comparison.
Mrs: 21:16
But her traps and lower back are burnt!

Got my bodyfat measured this week at a health day and it came in at 6.6% Arm elecro-pulse method, not super-accurate, but she hadn't seen a # so low before, it amazed her [we all work at desk jobs :) ]. Now if I can just add some muscle to the frame and gas to the tank, I'll be set!
###kS###

subbed tuck jumps
got real dizzy and an out of body feeling
14:43

As Rx'd, 24:30. Double-unders really slowed me down. Great workout.

m/33/210
cfwux3
13:18
no rope at work, subbed lateral hops over Indo board roller.

As Rxed: 17:51

my DUs suck though, only about 30% of the jump rope reps were DUs

sick, did not work out.

M/34/165

17:35

superfun

Charity-
Rx'd 16:27

38/m/193

14:14 as rx'd

48/m/150

as rx'd in 21:32

Dbl unders mostly separated by singles and in sets of 2-10. Last 100 left me gassed.

After, 10 x 2 x 10 back squat speed sets on 1:00 at 145#
Turkish get-up, 5 each side with 45# db

Subbed for sdlhp and tuck jumps. Same reps.

The sumos weren't too bad but the tuck jumps were a killer. I reckon they really slowed me down too. Must learn to do du for the next time.

Time 28 mins flat

32/M/170
cfwu x3

22:03 as rx'd

run 1 mile
CFWU

28 minutes...for fun I went back to my old jump rope routine rather than the last 100 DUs. It goes like this...I did it 5 times to sup for the 100 DUs.

50 singles
10 side step jumps
10 front step jumps
10 left leg singles
10 right leg singles
1 DU
1 Single
1 DU
1 Single
1 DU
1 Single
1 DU
1 Single
1 DU
1 Single

27/m/6'0"/185

As rx'ed

18:45

1000 - 3:24
750 - 2:45
500 - 1:40

Rock out...

33 yom/195#

CFWUx3
Subbed tuck jumps for DUs
15:56

24/m/5'5/170
11:38 had to sub row

M/31/195

200x jumprope
CFWUx2
snatch to 60kg
200x jumprope
clean and jerk to 85kg
3x5 front squat to 100kg
3x10 db clean and jerk (45#)

36/m 175

20:09
Subbed lateral tuck jumps over 24" box.

M/21/165

13:28 as Rx'ed

Late doing this one, but I really liked it. I'm thinking triple unders might not be too far off.

Done 2 days late..

CFWU x3

WOD
DJ :19::40

Sara :41::00

we should of been around :02 quicker, but had to share a rower. It felt good to get the heart rate up today.

Get some, Go again!

I forgot to post on Saturday -

m/30/169/5'6"

CFWU x3

subbed tuck jumps for DU.
17:50

26:27 as rx'd

26/m/151/5'6"

22:00

DU's are getting better but still need work

1000m row
25 double unders
750m row
100 unders
500m row
200m unders + 20 doubles

time 15:08.

Double unders need more work, but getting there :)

- OlliS

32 YOM 196#
24:35

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 174 LBS

26:30 AS RXED. GETTING BETTER ON DOUBLE UNDERS BUT STILL SUCK.

9999999999999999999999999999999999999999999999999

Some great times.
Did this one 11/11 rest day.
As rx'd (with exception below): 17:22

1000m = 3:44, 25 DU's = 1:51
750m = 3:15, 50 DU's = 2:48
500m = 2:20, 63 DU's = 3:20.
Didn't get to finish last 37 DU's as gym closed and they kicked me out. My own fault - should have rowed faster, jumped better. Coordination for DU's after rowing was quite funny. Managed to whack myself in the eye (don't ask) with rope at one point and lost valuable time shaking that one off.

m/29/194

27:45

as rx'd

m/18/180/6'1

as rx'd 19:22

39/m/196#

AS rx'ed: 21:33

Row was good, though I started out too fast (1:35/500m pace, for all of 30secs, then averaged around 1:50 for remainder)
D/U's were horrendous: longest consecutive string was maybe 5 (and that is likely wishful thinking). I think a Buddy Lee rope is in order, although the $5 WalMart special rope I have now is better than the $25 Nike one I had before (that got lifted from the gym: I hope the bastard thief regrets stealing that one now!). I'm still sweating, 45 minutes later, so that's gotta mean something.

AL

20:15

Subbed 20kg kb sdhp and squat for DU

I did this workout at home (upstairs flat) so squats and sdhp were the only option.

16:56.3

36/f/135

21:47 Had a rough time with DU

32 YOM 196#
24:35 as rx'd

28/f/107

18:21
as rx'd

12:26 as rx'd
bwt-162
33 yom

Mike: very slow aprox 30 min.

subbed SDHP for rowing

46/m/180

Rx'd
1000m 4:22
750m 3:05
500m 2:01

26:38
Almost died

18 minutes at the club

41/M/172

18:15

BW 70kg

13.47

1000m 3.53.0
750m 2.52.3
500m 1.54.9

WOD as RX'd
20:59
then
Mile Run

m/25/72 kg

13 minutes

20:55

Expected under 18, but DU threw me off, couldn't get more than 3 consecutive until in the 60s of the last round. Averaged about 25 DU/min. No good.

45m71"186

cfwu 3 x 15

wod as req'd subbing 45 lb sdhp and knee tucks

20:00

29yo/M/6'4"/195#
As Rx: 18:31
Could have been about 4 mins faster, but this was my first WOD since a wicked stomach bug..I'm pleased.
Oh yea, got my first consecutive muscle ups today too!

22/M/207.5lbs/6'

WOD time: 18:40

note: sub'd squats for DUs, not sure about jumping yet, still recovering from quad contusion

16:16

too hung over to find my jumprope. :(

44/f/143 Subbed SDHP 25# for rows. Lots of DU one at a time. 42:48

M 48 70" 177

Row 1000 meters
25 Double-unders SUB 50 singles

Row 750 meters
50 Double-unders SUB 100 singles

Row 500 meters
100 Double-unders SUB 200 singles

15:36

27m 6'1 205#
20:22

M/43/194

Row 1000 meters
25 Double-unders SUB 50 singles

Row 750 meters
50 Double-unders SUB 100 singles

Row 500 meters
100 Double-unders SUB 200 singles

14:56

M/44/154

20:39 as RX'ed

as rx'd

15:09

CFWUx3
27:50
The last set of 100 DUs took 10+ minutes :(

Done 11/13. As Rx'd:

19:13

Done 11/13 as Rx'd
16:08

Age: 36
BW: 186

CFWU 2x15

As Rx'd, 24:45.
Total time rowing: 9 minutes
Total time doing actual DUs: about 1 minute
Total time recovering from messed up DU, untangling feet, resetting jumprope and cussing: 14+ minutes

Yesterday, I posted on the message board, in the testimonials section, mouthing off about how now some of my fellow gym members watch me with something approaching awe, particularly when I'm doing pullups. When I pick up a jump rope, they instead look at me like I'm retarded. Lesson learned about the wisdom of spraying...

Finished up with a 5x5 OHS and BP set

Wow!!!! What a workout!!!

We dont have a rowing machine so we did 100,75,50 squat pulls instead.
My time was 16:15
my partner in crime time was 15:40

We cant wait to get certified!!!!!!

Son of a bitch! Having a hard time bending my arms after this one. Subbed 45-lb SDHPs for rowing:

24:33

100 HSPUs
50 DUs
75 HSPUs
75 DUs
50 HSPUs
100 DUs

29 M 219
16:00
Subbed tuck jumps for DUs

18:13 subtract about 2 mins because i had to go outside to jump.

jumping was single:

50, 100, 200

35:33

DU's sucked and killed my overall time--had to stop in between each one...need to work on my rhythm.

M/39/6'2"/206

1000m
16 Box Jumps
750m
30 Box Jumps
500m
60 Box Jumps

19:27

BW=205.5, 72", 47 yom

CFWU x 1, Sub 45# Sumo Deadlift High-Pull
100, 75, 50 reps

33:36.60 quit @ 15 of 100 DU w/ heel pain

24:06

CFWUx3
sub row with run.
sub double-unders with singles, then double counts.
1000m run (.63 mile.. stupid imperial system)
50 single jump rope
750m run (.48 mile)
100 singles
500m run (.32 mile)
200 singles

17:06

no warmup today, stupid breakfast meeting
17:35

skipped this one to start my rest week one day early. Feeling worn down, so I could use the extra rest. start back up again Monday, 19 Nov 07.

17:30

Used setting 10 on the Concept2. Did slightly more than 2 minutes for 500 meters on all three rounds with the last round a bit slower than that. Next time try to keep below 2 minutes for 500 meters.

Doubled the number of jumps to 50/100/200. No problems. Managed to do my first double-unders during practice after the workout.

wu -- m/u practice...long way off

too spastic, no can do d/u's...dbld up on s/u's

rows on C2

16:22

34:46 after 20 min warmup on stairs level 15 aerobic
banged out a string of about 15 DU's, new pr. smoked

M, 39, 175

couple of days behind on this one

as rx'd: 18.59

couldn't find a rhythm on the DU's

15:40
subbed tuck jumps for double-unders

K- (wife) 9:27 scaled to:
40 sumodeadhighpulls 30 lbs. 20 tuck jumps
30 sdhps 30 tucks
20 sdhps 40 tucks

Me as rx'd (no rower subbed sdhps 45 lbs requisite reps)

22:41
22:41

M/37/200

have to break up d.u.'s with singles between each, so it took a little longer. I will find the rythm...

Otherwise, as rx'd

20:50

WBW (this goes in the Panteon of "World's Best Workouts")

still need a single between each double under

22:37
Mike Donnelly

32.51

36/m/67"/152#

Subbed Tuck Jumps for DU's

17:47

Row average 2:05/500m

Great workout!!

M/37/202

CFWUx2

16:21 - subbed tuck jumps for Dbl Unders

Warm up: 7-6-5-4-4 Pull ups

13:31

Sub'd SU x 2 for each DU.....DU are still illusive to me.

sub 6xSU for DU

33:43

As rx'd

Total time = 17:19

32/male/203lbs

subbed sdhp for rows
18:35

felt great. still trying to learn double unders

43/m/164

sub High Pull(55 lbs) for rowing

26:29

Double unders are a struggle, but I did them all in two's and three's and four's.

sub'd

25# dumbbells x 15 lat pulls
25 x single jump rope
25# dumbbells x 10 lat pulls
50 x single jump rope
25# dumbbells x 10 lat pulls
100 x single jump rope

In my defense, this is my third WOD today...probably not at my best.

Used 36# KB for SDHP, double unders (BW 127)

21:40

38/M/195--Syracuse Ny

Made this harder by accident:
1500M/25DU 1000M/50DU 500M/100DU: 17:44

Hey Coach: question (I know it's buried here as post 400-something): Why do WOD's with rowing typically decrease the distance of the row each round, or stays a static distance, but running (with one single exception WOD I've recorded) is ALWAYS static distance? --in other words, there's lots of 2000/1000/500M row workouts, but running is always 400x4, not 1600/800/400...?

*********************************** 11/18

31:17 Sub'd jumping knees to elbows

25:15 w/ 100, 150, 200 single unders subs. gotta work on double unders. 10 min stairmaster wu 16/20.

28:43
I suck at DU's - got between 1 and 4 at a time, so they took awhile - made some improvements, though - think about tucking knees up high toward chest to give enough time to get DU and use body momentum to swing rope
- time added as well b/c had to wait for people to walk by in narrow hallway of gym where I could do DU's; also a long walk between DU hallway and ergs

15:52 with tuck jumps

21:40. Next time, count the double under failures.

DU's aren't going to happen in this quantity... utter lack of ability to do these, despite a fair amount of practice. Subbing extra singles.

total time: 19:51
Row 1K - 4:02
100 SU
Row 750 M - 3:01
150 SU
Row 500 M - 2:02
200 SU

cfwu x 3

20:19 as rx'd

cfwu x 3

20:19 as rx'd

Meyer- 24:07 subbed sdhp
Plunkett- 39:50
Godfrey- no time

18:56. Tuck Jumps. Look up ways to up resistance on rower. Do it under 18 next time.

51/M/155
subbed SDHP w/45#
32:03

About 20 minutes.
Tuck jumps done badly at the end.

35 min, 75lbx30 curl

27/m/217.5

30:13
1000 meter row sub 100 SDHP 45#
750 meter row sub 75 SDHP 45#
500 meter row sub 50 SDHP 45#
rope broke on 3rd Du in rd 3 did 20 simulated DU and then ran 1/2 mile