Good Lord! This sounds so brutal!

I need work on my rope-jumping anyway. Thanks.
Love the burn.

It was totally worth waking up at 5 am to meet Buddy Lee. The certs should be great.

I really want to do this workout but I promised myself I would take a day off. I'm going to do yoga tomorrow night. I need to stretch as much as I need to rest.

Can't wait! Gotta love the burn

Tabata on steroids?

Guess I'm going to get to work on my double unders! I have yet to do one, so I may be just doing singles and dividing by two...

Mac

oh dear god. i better not drink too much tonight. this looks brutal yet fun!

scarifying.

Ice storm is the perfect excuse to stay in tonight and get to bed early because I am going to need as much rest as possible for this one tomorrow.

Good lord.

That combination is creative, yet sadistic.

Woot Woot, looking forward to it!

#7 nadia; i'm right there w/u on both those affirmations (altho i think i already screwed myself on the first one as i just downed 2/3 a bottle of 2buckChuck Valdiguie). gotta decide if i wanna suffer thru this WOD before or after my basketball game tomorrow....

my god, this one looks disgusting. well, so much for doing anything productive after this wod.

Any connection between the POSE method of running and ChiRUNNING? I know there's no monopoly on the basic human structure and the most efficient way to utilize our bodies to accomplish something but it seemed very similar(if not almost completely the same).

Is anyone having a problem with the message board? It's saying I can't sign in because my user name doesn't exits. But the page isn't the same as the normal login page.

I am having trouble logging in as well.

How long between sets?

Rick,
It appears you just move into the next set without rest, or if you rest, your rep count will just be lower.

This is going to be interesting. I have half a notion to attempt this as rx'd, but I'll eventually crash and burn on the cleans.

Ouch. And I am going to have to do tuck jumps, since I still can't do double unders, maybe with the rope doubled up.

Yup, I too cant log in!

Yep. "Web site not found."

Hello again, all - disappeared for the past two weeks into the snow. 12 of 14 days on my snowboard since Whistler opened, seemed like a good time for a break from CF. I won't be dropping it (of course!) but also won't be doing full-volume/full-cycle CF while pushing my snowboarding, either. Any suggestions for integrating my training with my sport during the winter season would be greatly appreciated.

Today, for time:
20 squats
20 pushups
20 pistols
20 pullups
20 32kg kb.sw
20 24kg one-arm OHS
20 barbell SOTS press
20 360s
20 pistols
20 squats
t = 16:35
the most difficult were the one-arm OHS - executed those with full depth barely + contorted torso. SOTS press - not to full depth, kept rising to 1/2 squat to get the press overhead. Such a challenge of strength+flexibility on those two.

I won't be on the message board as regularly through the winter, but I really wanted to log in just to say "hello" and share the love.

So, Hello! And thanks so much Greg&Lauren for CrossFit, and all who contribute. I'm so happy with how this training has fueled my season so far - 12 of 14 days on my snowboard to start the season, riding strong.

If any of you get to Whistler this season for skiing or boarding, I'd love to hear from you - whether you want a guide, someone to shred some pow with, do a workout, or just say hello.

ouch, looks like some fun though

Are these full squat cleans?

#7 Nadia -

Sunday afternoon here in Australia means a few beers at the pub near the beach. My mates are expecting me in a couple of hours. Trying to find a good excuse to leave after only a couple is difficult to do. "Sorry guys, gotta workout tomorrow" is generally always met with a "Woos" reply.

Why does beer have to taste so good yet make you feel less than 100% the next day. Must find an answer and a cure. Need to find a way to enjoy both drinking and crossfit pursuits.

Stay tuned for my findings!

I can't log onto the msg board either...
STOKER: Looks like it...i don't know too much about either, but I have the equipment apparently (Vibram Fivefingers).
This WOD looks like 'fun', in a "it doesn't have to be fun to be fun" kind of way...It'll be a bit before I hit this...I'm still back at the 1x7 PUs!

Well...I CAN log into the forum if I use "http://board.crossfit.com/index.php"
Does that work for anyone else?

#7 Nadia:
I am there with you. My brother and his friend are in town tonight and I rarely drink, yet tonight it's on. I'm so screwed...

This sounds brutal!!! My problem is I can't for the life of me do a double under. Is there some modification to this. I was thinking of doubling the time and do single jump ropes. Does anyone have any ideas? Also, any ideas as to how I can learn how to double jump?

Oh this is ironic.....

Today was the first day I felt bold enough to do two WOD's:

Daniel (27:20)
Annie (12:13)

Shoulders and DU muscles will be gassed for this one.... Oh well 3,2,1, GO!

http://board.crossfit.com/

Works fine for me.

Looking forward to using my Buddy Lee jump rope I just purchased!

Reno (Comment #24),
Anytime it says "clean" I take it to refer to a full "squat clean" otherwise they would have specified a power clean or a hang squat clean or a hang power clean.

At least I will be going full squat.

Looking forward to tomorrow, this is a new scheme for me and it should prove violent :D

Saturday did...
5 rounds for time:

10 DB 1 arm snatches (10 each arm), 25#
15 Burpees with push up
20 SDLHP, 55#
25 DB PP, two 25# (swiched to bar after 2 R)
Time: 41

Practiced hand stand hold, HSPU

Sunday morning will get in some interval running if I ever get to bed!! :) Will have to make up this WOD b/c it looks fun (even though I cannot do DU. I am very untalented with the jump rope!)
Erin

Oh goody! I will get some practice on my double unders. I imagine that my reps will be pretty low though if I only count my doubles. But we'll see what I can do! Gotta start somwhere!

Re the forum:

board.crossfit.com works; WWW.board.crossfit.com comes up with the weird amember thing. I think our developer is doing some work and forgot to tell anyone!

Thanks Ryan, that's what I assumed and that's what I was gonna do. Just making sure.

Wow, that is going to be rough. I like that there were only 26 comments the last time this one came around.

Just cooked for 50+ people at our annual fish fry in Jacksonville (with the requisite bourbon tasting). This one looks like a monster. A real gut check...

Cant wait!

nadia shatila... darn it I forgot... happy belated birthday, i believe that mighta been yesterday?

I'm running behind, so probably wont get to this till wed or so, but looking forward to it! Jumping [Du and box] seems like the only thing I am close to non embarassing levels at. Now Push Jerk 95, that is going to be rough!!

I also got a grin out of how low the activity was last time this was posted.. my how we've grown [what am i talking about, i've only been here a month :D ]

Ugh... massive subs as usual (18" "box jump" onto a sturdy chair instead of tuck jumps to keep the noise down, and 45# box of books instead of 95# oly bar for cleans/push jerks, which meant a pause to swap grip every time). Doesn't matter, this one still hurt; haven't been dripping with sweat like that in a while. Ugh.

I am having a problems with the message board.

#24 Reno and #31 Ryan S - I actually think this is an "anyhow" workout (similar to Grace). The reason I say this is because they say "Push Press" instead of Jerk. For most CrossFitters, a push press will be more efficient (read: faster) than push jerking 95-lbs. Combine that with the double unders and I perceive this as more of a speedy type workout. That being said, power cleans will definately be faster with this weight than full squat cleans. I've done Grace both ways and there's no comparison between the 2: the full squat cleans wreak such terrible havoc on your system that (for me anyways) it altered the point (read: metabolic pathway) that this workout is intended to hit. So I'll be doing this as an "anyhow" workout. I'm sure that one way probably isn't more "right" than the other though...so just pick one and let it fly...but...those FSC are going to HURT!

- Alex

5 minutes of double unders! What madness is that?
Did somone post that the WODs were getting easier?
Fool!

Today I shall not be CFing coz I'm doing my 2nd Dan grading this afternoon. 30 x 1min fights. Full contact, knock down Karate. Yum!

:-)

OOOps, I would like to point out that I'm illiterate and thought it said "Push Press." That being said, I STILL think it's an "anyhow" workout...if only because I don't want to do that many Full Squat Cleans. :-D

- Alex <------Vag

30/m/185

Exhausting! I failed to count my reps, but was averaging about 10 seconds every clean and push jerk...too tired to do the math.

DUs need some work, but was able to get quite a few. I do incorporate jumproping in my CF warmup now to work specifically on technique and DUs. As with all of this CF stuff it just takes time and patience.

A great story about Randy Pausch (safe link):

http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2007/12/02/wdisney102.xml

Thanks to my Buddy Lee jump rope, I love double unders. I like to show off doing them too!! And I am so not a show off.
I remember the days though of how hard they were.
The vids are to thank.
That's the beauty and reward of good old perserverence. Keep practicing...they will become effortless.

DU's no breaks didn't keep count
40 C&PJ
30 C&PJ
13 C&PJ

I'm a former collegiate distance runner and am now in the military. I shattered my right fibula and tore many of the ligaments in my ankle 9 months ago. I was introduced to CrossFit when I lived in California 3 years ago and about 2 months ago started up with it again after recovering from my injury. I also started running again and have found my legs to be much "heavier" than they used to be. Could this be from the "O" lifts? I do not wish to be a 4:00 miler again however I would like to be in the high 4s for the mile. Does anyone have any advise as to how to not become a plodding runner with this program. I don't think I can do this program alone and get the running results I am looking for. Does anyone have any experience with this? Thank you

495 total reps
(254/30/131/20/52/8)

bwt-161
33 yom

..oh yeah, that was FULL SQUAT CLEAN...and push jerk

bw: 190ish

Double unders / Clean & Jerk 99#

5 min: 194/28
3 min: 85/20
1 min: 38/10

Total: 317/58

Is journal out? Have not seen it yet.

I $uck at jumping rope, so I just practiced fast singles.

5du/5cpj= (2 double unders, the rest singles)/43
3du/3cpj= (2 d/u, 1 triple/u rest singles/25
1du/1cpj= (all singles)/10

I NEED HELP SOMETHING, PLEASE.

I have seemed to run into some sort of wall. Mental most likely, but the physical always suffers when I hit the mental wall. I find myself overly frusterated with my numbers lately. I am still making progress, got 30 muscle ups 2 days ago for 11:04, and I know that things are on the up and up, but I FEEL like I should be doing more, moving faster, having higher reps, more weight, and so on. I am pushing myself extremely hard, but finding that I am getting more frusterated than anything by the end, versus wiping the frothey foam like drool from the corners of my mouth at the end and saying "Hell Yeah!" I know it doesn' have to be fun to be fun, but I can't be the only one that has gone through or is going through this, and would love to know how those who have experienced something similar to this have handled it and pushed through to the other side.
I don't want to be frusterated and don't mean to sound like a whiney child, but I want over this mental wall as soon and as quickly as possible. But I want to do it the RIGHT way, and I am not quite sure what that is.
PLEASE HELP WITH THIS.

I appreciate in advance any suggestions. I am grateful for this community, even if nothing comes back and I was just allowed to vent.

~J~

~Train Hard and Push Through "IT"!~
(hmmm, maybe I should read that again...)

Almost 600 dollars to learn how to jump rope!

37/m/170

as rx'd:

DU - 300
CL - 55

total - 355

last two minutes were hell...

Typo:
CL = CL & PP

BRUTAL! We'll see how I do. My double under technique needs work. I always include jumping rope in my warm ups to force myself to practice. We'll see how it goes.

Holy Crap! I can do double under quite well, but 5 minutes straight!?! Bring It!

44/178

89 DU and 20 C&J
51 DU and 10 C&J
24 DU and 4 C&J

Did 300 DU ystd as part of an Affiliate WOD so will crib another one from another affiliate.

There were many questions recently about diet and the Zone. FWIW, I left my .02 on the comments ystd.

J roCK: two words, UNDER RECOVERY. Do a search on the Message Board for Larry Lindeman and WOD schedule. Drink a beer, watch a ball game, eat a piece of chocolate, go see a movie, sleep an extra hour...

Musings to come...

46 / 171

as rx'd

125 total (44/20 32/13 11/5)

I could not get anything going with the DU. The cleans were full squat cleans. Some of the jerks for push presses.

Subbed DU's for 22" box jumps 100+50, 50+30, 21+7
Interesting, when i broke my rhythm i felt worse but if i just carried on at a steady pace it felt more manageable.

Comment #15,

The POSE technique is not well understood yet and is difficult to learn especially for those who were heavy heel strikers.

The drills more than to strengthen the feet are addressed to gain body perception which is the main difference between Pose and all other techniques. The running drills are a must with Pose.

If you wish to learn a runnig technique wich has a scientific approach, where everything can be explained in the micro detail then choose Pose. It depends on how you want to commit yourself, Pose is a commitment if you want to learn it properly at the same time also very challenging and takes from 3 to 6 months to understand the basics and a couple of years of practice. After that you can say I am a Poser. Attending a clinic would be very recommended and it would speed up the process.

There are even a few scientific articles about the Pose method's advantages in reducing stress to the knees.
http://www.posetech.com/library/research.html

#54 J Rock - I was feeling a bt of that earlier this fall, feeling like my efforts were not progressing me as quickly as I wanted. So I went back and looked up older workouts I'd done, and re-did some to see my progress. I was pleasantly surprised.

That would be my one suggestion, do again some of your benchmarks from a few months ago, whether they were CF WODs or something of your own. Other than that, maybe take a break, or just change it up and get creative with what you're doing.

46 201

5 min 94,43
3min 45,21
1min 17,12

total 232 if my math is right

cleans power like grace, doubles mostly singles high was 5 in a row

Ha! I just noticed that there is a typo in today's WOD

25/M/208#

Wow this workout was not fun.

2x15 CFWU

MU's: 3,3

As Rx'd:

5min: 122xDU 25xclean push jerk
3min: 50xDU 13xclean push jerk
1min 16xDU 4xclean push jerk

Total: 188xDU 42xclean push jerk = 230 reps

MU's: 5,5

27/m/167/5'8
CFWU - 25,20,15 - wall ball/hardcore SU/med ball push ups/air squats
powercleans to push jerks/single unders
5:00 - 47/530
3:00 - 50 (weird)/330
1:00 - 21/110
i am interested to see how i will compare a few months down the road. still dont have all the stamina yet to push through for the full. maybe its the heart... ya gotta have heart...

J roCK: I thing bingo is onto something...take some extra time off...like 2 days (or whatever) straight...take the days to research what you want to do next...eg clean up your diet, start GTG (Grease the Groove), take up a sport (soccer, swimming, kettlebells, gymnastics, ultimate Frisbee, track/x-country running, rock climbing, kayaking, paint-ball...and join others in these pursuits...like join a club), go camping/hiking, go on a vacation, get a massage...change it up!
I think that everyone has at least a moment of what you are going through...It sounds like you're doing pretty good...30 MUs is not an easy thing...and a time of 11:04? Nothing to worry about...I think that at least a few of us would like to have just one muscle-up *sigh*

29/m/160/68.5"

5 min DU: 117
5 min C&J: 24
3 min DU: 59
3 min C&J: 14
1 min DU: 16
1 min C&J: 6

Total: 236

Thanks!

m/33/209.6lb

Fun but not the best results. Timer was on the fritz and skipping rope sucks -- both will be replaced.

8 C&P
7 C&P
3 C&P

This was mostly DU practice.

Reps done as full squat clean and jerks.

Work still left to be done on DU's as I was hurting going into cleans. I need to get them to where they are a coordination effort as opposed to conditioning.

Scaled to Big Dawg, 65#. I think I could have done 75#, not sure, really need to hit an OLY cert. Can't do double unders yet, though I did get 3 of them in the first 5 minutes! I was so surprised, I'll just keep working at it.

C&PJ (full squat) 13,9,3. I think I could have done more the first 5 minutes, didn't have any more gas on that last minute.

Mac

J roCk: Post your questions in the forum...good people in there...might get something out of the box.
Mike Peiman: I was typing my response when you posted...it appears I have verbal diarrhea...good call on doing old WODs...

J roCk,

Stop measuring your progress relative to last week or last month. Instead measure relative to last year. You're in this for the long haul.

Did single unders. Had a hard time w/motivation today but forced myself to do something rather than nothing at all.
327/18, 215/11, 74/5

Kyle #50,
same here 03 USNA grad former div 1 XC and track runner also Ironman, Ultra runner now O-3 in Navy. I can stay in the low 16's on a 5k and in the high 4's(4:44 indoors last winter in an indoor USATF meet as a joke) but only if I supplement w/ a little running. I have found 8 mins of tabata runs to be a good workout 2-3 times a week. That was how i prepared. I have trouble gaining weight and strength but always seem to be able to run so I am not finding the bulkiness as much I just feel a lot more creaky at my 6'3" 185 vs. my old 160. It seems to me that in order to be where I was 8 years ago I need to do 80ish miles a week. I am lucky if I can do a pullup or a push up at all after that much running let alone snatch. It took me about 3 years to finally give up the extra running and push the CF as hard as I can. Give the Tabata runs a try, they really work and requires no time at all plus they don't really dig into the strength so much.

one more thing, no injuries here per se but had a surgery that laid me up for 3 months about two years ago. felt "heavy" too but think it was just atrophy and no more fitness. i think that it will come right back maybe with a few 2-3 easy runs/week and then pair it down to the tabata runs.

252/30
100/16
37/10
total= 445
full squat cleans
25yom
160 bwt

26/m/6'3/170#

As rx'd

Double unders / Clean & Jerk 95#

5 min: 125/20
3 min: 76/13
1 min: 32/5

Total: 233/38
Grand total: 271

Sunday musings...

1) CF Cleveland has a box. Bill, Paul, Stacey, and Nancy have opened their box and will have standing hours starting tomorrow. Although the timing stinks for me with my shoulder it is nevertheless a thrilling development. I've been very fortunate to work out in a globo-ish gym that is very CF friendly, but there's nothing like a true CF box with all of the toys. Congrats and best of luck to the CF Cleveland gang.

2) Alcohol. There was a fun thread on the Message Board a while ago about CF and alcohol, what type fits better (if any), the effect on performance, etc. Several posters suggested that Tequila was the ultimate CF-friendly elixir so I utilized the CF black box method of evaluation last night at a new tequila bar in town. My first Mojito, tequila version. BZZZZZZZZZZZ; sorry, wrong answer. Thanks for playing. Johnny, tell our guests about our lovely parting gifts.

Here's what comes out of the other side of my black box when it comes to alcohol: alcohol=alcohol=alcohol. It's all the same stuff and it all has the same effect. Now, I'm a pretty high intensity, edgy kind of guy, and a glass of wine, a cocktail, or a beer in the evening really does take the edge off. But at 47, with a long and sparkling drinking history in my past, even one drink brings on a kind of dullness most times. Even one drink comes with a day-after price to pay, a sluggish start and a slow ramp up to maximum personal effectiveness. YRMV, but each drink for me is a trade-off requiring a personal analysis of the +/-. As much as I love the taste, and I do dearly love the taste, the trade-off at 47 is starting to get heavy.

3) The Christmas Season. I'm sure we will all have musings on this throughout the month of December; the season starts chez Bingo today as we go en famille to buy our tree as we do each year on the first weekend in December. We'll buy a Frazier Fir because the needles last, staying on the tree until it comes down on my birthday January 7. The desire to extend this season, to make it last, reminds me of a verse from a song I'd like to share about some of what Christmas means as we do our shopping and partying and visiting (from "An Old City Bar", Trans-Siberian Orchestra):

If you want to arrange it
This world, you can change it.
If we could just make
This whole Christmas thing
Last.

By helping a neighbor
Or even a stranger.
To know who needs help
You need only just
Ask.

I'll see you next week.

It was ugly.

DU's - 356
CPJ's - 23

DU's - 160
CPJ's - 17

DU's - 101
CPJ's - 7

john

Hmm. Had trouble with this. That was
20 CPJ ' 100 du
15 CJP ' 75 du
5 CJP ' 25 du

I should have done a lot more in the first set.

CFWU- 5 30 assist pu's
Wod- Didn't count any of my reps =/ Not sure what I was thinking.
Jumped rope trying to sneak in double unders when ever I could. I just can't seem to get those...

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

J roCk,
Take some time off to rest and recover. Every once in a while you are going to hit that wall and if you take a few days or even a whole week, I am sure you will be surprised at your performance afterward.

65#

5 min 10 singles 130
3 min 6 80
1 min 3 50

Livestrong!

5min 50/8
3min 30/10 (lowered wt.)
1min 16/5

having major problems w/ db unders in the beginning. form felt funny on clean & jerk.

Subb'ed box jumps for DU's; Power cleans

137/25
70/15
48/9

As rx'd:

166/32
84/20
20/8

M/30/5'7/185
As rx'd
194/19
80/12
20/5
294/36=330
The transitions kicked my butt. I got statrted slow on every transition. I also got interupted by a polictican that I'm friendly with on the 5 minute of clean & jerks, but if I'm honest, I needed the rest.

Age 35
BW 149#

As rx'd:

213/27
102/17
27/7

Total = 393

*** Jump Rope handle Broke on first round of double-unders, so only had one rope end with a handle which slowed me down.

m/1.72m/61kg

CF WUx3 60 abmat situps

100/35
60/21
20/7

Finished with 4x10 KTE

I hope Santa brings me new bearings for my Aero Speed rope.

32/F/5'10"/155#

used 65#; full squat clean & jerks

90 DU's/20 C&J
40 DU's/12 C&J
15 DU's/5 C&J

Total: 145 DU/37 C&J

totally spaced on reps but great wod!

34/m/157

61/13
44/9
19/4

New to CF: should I rest between rounds? If so, for how long? Or should I try to push trough with no rest for the full 18 only resting when I hit failures?

Sub tuck jumps for DU total
Gary 50/M/205 80,17,53,15,29,7 201
Jim 48/M/170 25,90,20,65,7,24 231

Sub singles for DU
Scott 33/M/152 352,19,209,11,78,5 674
Justin 33/M/225 28,270,12,130,7,63 510

182#/M/35
200/20, 100/12, 20/5 = 320/37

austin
209/21, 123/14, 59/5 = 391/40

chong
178/20, 72/15, 20/6 = 270/41

justin
200/31, 105/17, 35/8 = 340/56

Glad for a metcon with the garage gym being 20 degrees this morning, but boy was that bar cold.

Did 31 Dbl unders in 3.5 minutes, maybe 3 single jumps for each counted dbl under; then squat jumps after my rope broke. Guess I should have listened to Buddy about storing the rope in a cold garage.

79/20
66/13
25/5

Hard to get started on the C&Js after the jumps. Yikes. We'll see how that feels on the ski slopes tonight.

f/45/138#
WOD
Sub Single unders (1st 30 were tuck jumps)for DU/52 C&J

5min:90/15
3min:75/12
1min:30/6
TTL=228

Thanks Coach Mike for convincing me to do the jumprope. I have been making excuses too long now!

Age=27
BW=~187

As rx'd:

5 mins 250/35 (first round was a hybrid of jump ropes and cleans/pj's.

3 mins 30/22

1 min 17/12

Is it me or does it seem like POSE running is nothing more than running on the balls of your feet? Do that, and everything else happens naturally (for the most part). Why make the uncomplicated complicated? Perhaps that is just the simpleton in me talking.

Used 2x40# dbs for cleans and push jerks. Total score 284. This was very hard. DUs were kind of weak.

Tariq

M/47/150

For time with a broomstick (from an affiliate)
25 Back Squat
25 Front Squat
25 OH Squat
400M Run
25 Shoulder Press
25 Push press
25 Push jerk
400M Run
50 Hang squat clean
400M Run
50 Hang squat snatch (did snatch balance for shoulder)

19:58

Shoulder kinda sore right about now...

For those of you who could do sustained double-unders, you have my awe. For those of you who could track your reps, you have my astonishment.

Did it -- didn't do it well -- couldn't track the reps. I'll just post that I got very sweaty very quickly.

is this done with a running clock?

I can't do double unders so I just did fast singles on each set.

C&PJ #95, 15/10/7 full squat cleans. Really should have worked harder. Those numbers are horrible.

J Rock,
Hurt yourself. I hurt my hamsting and have taken the last weekish completely off. I am dying to get back into it and crush every WOD. I guess I kinda feel like I'll have to go that much faster, lift that much more, just perform better in order to make up for lost time. I guess the key is getting in that mindset without having to injure yourself. haha. Good luck

28 yom, 180 lbs

75, 20
35, 12
11, 8

31/M/163

This was abysmal. First time ever doing successive Double Unders.

5 min: 100 DUs / 20 (full squat) CL & PJ
3 min: 35 DUs / 8 (fs) CL & PJ
1 min: 13 DUs / 4 (fs) CL & PJ

Very challenging.

101/27
63/18
23/7

having trouble with the doubles, the wrist motion irritates my bicep injury.

as rx'd all squat cleans and push jerks

184/35
100/20
50/10

334/65=399

6 minute kb snatch set

5 minute break

Bwt 112#.

5 minute doubleunders: 41 single doubleunders
5 minute 95# squat clean and jerks: 13
3 minute doubleunders: 19 single doubleunders
3 minute 95# squat clean and jerks: 10
1 minute doubleunders: 10 single doubleunders
1 minute 95# squat clean and jerks: 5

Far more doubleunders than 040425. It certainly isn't because I've practiced them; the previously "doubleunder trained" beaded rope (thank you Lynne!) is easier for me to use than anball rubber or leather one.

I'm leaving for Costa Rica in a week. The beaded jumprope, Lifeline Jungle Gym and a deck of cards is coming along - a great time to get better at jumping rope!

40y/o M
75" 200lb

5m
DU 122,CPJ 30
3m
DU 40,CPJ 30
1m
DH 25,CPJ 15
TOTAL:262reps

195/23 @65#
103/12
43/5
freakishly great combo:)

J Rock...sometimes the best thing you can do is take some time off. I know it sounds like you are doing the opposite of what you want to do but when you come back you come back with a new sense of "determination". Give your body some real time to revamp itself without doing any workouts or some different kind of workout (i.e. regular weightlifting, yoga, something like that). It may not sound like it but it really does make a big difference. Hope this helps and goodluck with whatever it is that "holding you back".

I found this little passage by Nelson Mandela and I'm going to share it with everyone. It reads:

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, "Who am I to be brilliant, gorgeous, talented, fabulous?" Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we're liberated from our own fear, our presence automatically liberates others.

Been sick with the flu, and to top it off, went to my wife's company X-mas party last nite. At least I am not hungover. My wife, on the other hand, is still in bed recovering. :-)

Hope to make this up tomorrow if I am feling better. Nice work all you One Worlders who hit this workout this morning!

struvey #39

aww thank you. yes it was yesterday, I hit the big 29. sadly i didn't even make it into the gym, wanted to put myself through a killer b-day WOD!

cleverhandz, bladeboy, ropo-

hope you guys are in better shape then myself today. i drank way too much and got only 5 hours of sleep, damn wine tastes so good. I'm hoping to recover a bit then hit the gym.

bingo, as always love your sunday musings, however i don't know about alcohol=alcohol=alcohol. i can drink an entire bottle of good italian or french wine and feel 100% the next day, but i can have 1 martini or 1 glass of crappy wine and feel badly.

opt- damn!

CFWUx3
121/18
50/13
14/5
Tot: 185/36

This is one wod that sounded like it would suck and then sucked worse than it sounded. The DUs took too much coordination for my gassed butt. I could only do two or three at a time for the most part. The CPJ...well lets just say its a good thing I wasn't wearing a HR monitor. I'm sure it would have been screeching at me the whole time.

J -

Personally, I find it's very important to have long term goals when it comes to fitness. I have posters on my garage gym wall with all of the goals laid out: 1000 lb CFT, 40 points on the five CrossFit fitness tests (which may take me years), 1 unassisted HSPU, 10 MU's, etc. The real key is that you must create goals that have passionate meaning for you. I see it as a quest, slowly filling in the posters making my way toward the ultimate goals. I'll tell you that crossing them off is one of the most satisfying feelings you can imagine and that they become much more than ink and paper.

Whenever I get frustrated or hit a wall, the first thing I do is think about what I'm trying to accomplish in the long run, and it helps to ease the short term frustration. And like others have said, rest, indulge, and step away from it for a few days.

- Tom

crossfit workout number 10
5msingles/40 @45lb bar
3m singles/25
1m PR 108 consecutive singles/16
plus 2000m row

45# C&PJ (clean form much better than last week's Elizabeth)
Single rope jumps
5-320/14
3-240/11
1-107/7

5min 70 12
3min 40 6
1min 14 3

124 + 21= 145

25/M/200
5 MIN DU = 67
5 MIN C&P JERK = 46
3 MIN "" = 64
3 MIN "" = 28
1 MIN "" = 27
1 MIN "" = 14
TOTAL: 246

Add to your Santa's Shopping List:

Buddy Lee's magick jumprope. Seriously. I couldn't do DUs with my $4 jumprope. Got 'em in sets on the first try with BL's $35 wonder lasso.

Lululemon gear. Hilarious. They're the girdle & compression hose of the athletic wear world. Got 'em yesterday & wore them today. The store didn't have the ones Nicole wore for "Linda", so I bought blue. The groove pants are pretty steep at $84, but they're actually 2 pairs of pants sewen together (thus decoding the strength of the girdle compression). They're reversible so they seem like 2 pairs, one side is plain, one has a stripe that you can match to a bra. They suck in your gut, squash your quads and hiney, and cause you to overheat if you're indoors. But outdoors they're fine if it's cold out. They make you a size smaller & instantly tone & tighten the appearance of the posterior chain. And, there's no compression on the butt area, so that sticks out like you've been living in the squat cage. I laughed all morning.

Lululemon bras are the miracle trick too. I like compression bras & wear them as tight as i can get 'em so the girls don't get in my way when i'm struggling. But, with these lulu babies, they squish and hold the girls under lock 'n key. The miracle? These bras have padding on the outside to keep your original shape intact, even though you've squashed them down for some serious exercise. And, the long tops hold your gut in as well. The net effect: A size bigger on the jimmies, a few inches off the tummy.

Is $110 too much to pay for the privilege of overheating in a padded bra & sugical compression hose & a girdle? Yeah, maybe. But they're funny and warm and i liked the heated massaging they did on my sore quads. Definetly not for indoors or summer wear.

And, while you're buying, get the $10 Lulu headband. Why? Well, cuz Jolie has one and she's a demi-goddess.

Is $35 too much to pay for a rope? Yeah, maybe. But it's fun to start nailing sets of the elusive double under after failing for months. And, frankly, I couldn't do a DU without the Charmed Lariat of Buddy Lee.

Better living through quality engineering.

Got some expert coaching on the HSPU today. Russ is a genius. I'm so close to nose to deck on the HSPU I can practically taste the floor. Or, maybe it was the new compression pants pushing all of my blood to my upper body? Anyhow, thanks Russ.

24/f/5'6"/147

65 lb power clean & push jerk

5 min- 205/17
3 min- 82/13
1 min- 15/8

total reps: 340

my ability to do double unders seems to disappear very suddenly when I get tired.

27m 6'1 200
5min: 60/21
3min: 40/12
1min: 25/9
I know, not impressive.

Painstorm XXXII in 44:27, done w/ 25db's, tgu's w/ 5#! The tgu's may have taken me 15 minutes, there's no way to do them quickly. Just brutal. Thanks to Josh Murphy for the support. BW:170 Y/A:59

44/76"/195

subbed power cleans (more on that later); other as rx

DU: 65/38/16 - total 119
PCPJ 18/9/4 - total 31

have been working on squat cleans and tried a few after the WOD today with 95 lbs - did 5 that felt really great - I have been subbing power cleans for cleans since I started CF 3 months ago - I do not think I ever will again

btw, probably could have worked a bit harder today

bw 170

subbed reg. jummp rope for double unders (and then lost count)

clean/push jerk as follows:

5 min: 29
3 min: 18
1 min: 7

f/38/138/67"

I'm new & just started keeping track of my times & weights, & this is my first time posting results. I hope more women will post-it really motivates me. Like Kelly Moore-wow! But I also would love to see posts from other women who are just starting.

CFWU 3x10 (but with assisted dips & PU)
WOD: got a few DUs, but not many, 45# bar, full squat cleans
8min singles/5min 24
5min singles/3 min 18
2min singles/1 min 9

M/38/225

I wanted to keep moving, so I dropped to 75lbs on the CPJ's.

5 min: 100/25
3 min: 60/16
1 min: 26/7

m/160/5'7"

205 total reps

Koley m/30/165#

as rx'ed (DUs and 95#)
5 min: 183/30
3 min: 60/18
1 min: 24/7

------------

Tina f/39/161#

single unders/65#
(note: I can do DUs, but not well enough to keep my met con rate up; I opted for SUs to keep heart rate up. I will continue to work on skills training for my DUs.)

5 min: 475/33
3 min: 332/17
1 min: 100/8

CFWU x3

DU:
156
75
21
Could have done more but the jump rope was very light and it was a small storm I did the DU's in..

Clen&Jerks
35
20
8

Did power cleans instead of squat cleans..

25m/170/5'6"

5min 36/14
3min 4/7
1min 12/3

My DU numbers are horrible and I cant seem to get them down.

40/M/170

This one really crushed me. I was a few days behind, so I ran the 5K yesterday, which was my first in nearly two years. I could just need a rest...

No jump rope, so I subbed high tuck jumps for DUs:

5 min. 85/20
3 min. 60/12
1 min. 25/5

I focused on good form for the C&J for all sets/reps. Power cleans though to work on extending fully in my clean. Did actual Push jerks....no Push Presses trying to get the from down better on the jerks.

r1 136:28
r2 82:18
r3 17:7

total 235/53

almost puked during the middle set of DUs

Then my friend lisa did 100 burpees for time since she still can't jerk because of her neck

she got 9:54
never really stopped just kept a good pace. She did say she almost puked.

Oh i do have to say that i LOVE how crossfit exposes your weaknesses no matter how you try to hide them.

double unders: 0, 10
clean and push jerks: 21, 13

didn't get to do last round of single minutes

63/14
33/9
15/3

yeah turns out this wod is brutal. it doesn't just look that way on paper.

as rx'd with full squat cleans:

5 min. 243 du/26 c&pj
3 min. 125 du/16 c&pj
1 min. 63 du/ 8 c&pj

total reps: 481

got my new rings and going to try a muscle up today.

oh yeah...subbed tuck jumps for double unders

Bwt: 133

As Rx'd

400/25

283/15

83/6

Total: 766/46 My feet hurt :)

140/M/17

It snowed over here so it was very cold and slippery but I did my best.
86# clean jerks

67/19
32/9
11/7

As Rx'd, but with a 75# C&J:

129/14
69/11
32/5
Total: 260

33 y/o M, 145#

This was an early workout for me, usually I workout at noon or around 5:00 pm, but the only opportunity today came at 7:30 am.

Nice to see a WOD that hasn't surfaced for a few years. I reckon that was the first time on this WOD for most of us.

28/m/186

255 total

as rx'd, running clock, full squat cleans

speal, you continue to provide humility and motivation...

5min 151/35
3min 98/20
1min 45/12

Arms are still shaking making it difficult to type! Used 45 lbs for power cleans/push jerks. Did full double unders and seemed to get longer streaks of them towards the end. Just ordered a Buddy Lee jump rope a couple days ago... too bad it wasn't here yet for this one!

Does anyone elses forearms fatigue quickly on power cleans? I know my form needs a lot of work so I don't know if it's my form or just typical of power cleans.

29/M/175

subbed HPC's and tuck jumps. After my "Elizabeth" performance with 95#, I knew there was no way my posterior chain could handle this. And I still can't do a double under.

115/30
75/15
25/7

Total: 267

120/15
70/10
35/3

total 253
full squat clean & push jerk

Rx'd
(running clock)

Clean n Jerk/2x under
43/163
20/102
9/36

Total: 67/301

OOh jump rope is a foot killer. Anyone have the mat that Buddy Lee recommends? Wonder if its worth it. I know its got to be better than the garage concrete. Mortons neuroma here I come...
36/f/1 freakin' 70
5: 79/21 (45# full squat)
3: 42/13
1: 24/6
great wod, hard work.
DU's with a single bounce inbetween. Ugh they take forever to get. I probably missed twice as many as I counted.

36/M/6-01/185

5 min: 31 CPJ, 40 DU
3 min: 14 CPJ, 27 DU
1 min: 9 CPJ, 11 DU

i want to name this WOD Joyce... ex girl friend... and a BIG pain in the ass!!

#144 Speal,
400 DU in 5 minutes? Holy hand grenade, that's impressive!

29/m/145
156/17, 101/9, 47/5

30/f/120ish (50#)
43/18, 33/10, 14/5

BW 174

29/235
14/130
5/35

48/400

Did Squat Cleans and Push Jerks jerks first. Double unders were horrible today

28/f/135
As prescribed with 65#
Running Clock:
75 / 21
70 / 15
25 / 7
Obviously, Something happened between 5min and 3min? I kept whipping myself with my speed rope, OUCH! Then I realized my hands were too far in front of my body, hence I jumped significantly better durning minute 3 and 1.

Worked with my teammate:
32/f/115
As prescribed with a running clock: 55#
50/14
37/8
16/4

What is an alternate to double unders?

#146
Hi Bob, I'm wondering how you're feeling? Great to see you at it!
Happy day

J Rock, I feel your frustration, and wish you luck. Be it time off or whatever else, I hope you find your way back to getting back to where you want to be.

To everyone who posts here: I feel like you all help me through my workouts and keep me motivated. When I'm excited and exhausted, this is where I go to let it out, where others actually care. This community is a huge part of my CrossFit experience.

Thanks, everyone. Now I'm off to do this WOD!

m/38/178/67"

warmed up practicing mu's w/ Stack.
as rx'd first time

73/15
43/10
15/5

du's were 1 for every 2 rope jump's for rhythm.
Cleans and pj's are getting a lot better!

pre: sub'd 65# push jerk
144/24
80/14
44/7
total reps 313

post:
tabata alternating push up's/squats x 12 sets
push ups (chest to blue ball, from toes)
14/12/9/8/9/97/8/8/7/7/7 - 104 total
squats (to ball):
17/19/19/18/18/17/18/19/16/17/18/19 - 215 total

that was fun

correction to my post, did full squat clean and push jerk (not just push jerk)

Stopped counting and turned up the volume on the music and just watched the clock.

High intensity but no numbers to report.. maybe a "sweat-o-metre" would work better today!

Dropped the weight to 10kgs a side? Awesome workout!! CF ROCKS!!!

37/m/200

5min: 160/35
3min: 90/25
1min: 50/7

Been gone awhile. Need to get the stamina back.

New to CrossFit and I haven't learned cleans and the ceiling of my gym is too low for jumping rope. So I did 24in box jumps, 95lb deadlifts and 65lb push jerks at 3,2,1 min intervals. I failed to keep track of reps.

37 bw190

5min 150/30
3min 71/20
1min 25/8

Viola
sub'd singles for double-unders
sub'd 20lb for clean/push-jerk

5min 352/30
3min 215/23
1min 66/8

46 y/o male 153#
as rx'd with full squat cleans
171/26
108/16
44/6
Total:323/48
double unders good for the most part. Clean and jerk wasn't heavy just challenging for me mentally when I'm gasping for air.
post: CF Calgary workout - double alternating tabata intervals push ups and squats for 12 intervals 336 total reps

38/M/170

5 min/18
3 min/12
1 min/5
-did step ups on an old reebok step for 5 min/3 min/1 min after each set.

as rx'd

5 min 125/12 (wrist a little sore)
3 mins 75/ 3 (stopped due to sore right shoulder)

Started to feel a bit of a twinge in my right shoulder. Stopped right there.

Finished off with some 16kg dumbbell clean and push jerks, windmills, snatches and other fun and games.

Oh yeh - I told the boys yesterday that I had a 6am workout and left after 2 beers. They moaned and complained. I went to bed fresh, woke up rested and bloody injured myself! What gives! Drink a million beers, wake up feeling like crap and have a PR time and injury free workout. Must get to the bottom of this!

Which Buddy Lee rope is the best?

I'm using a plain rope from Home Depot as the jump rope. Actually doesn't work too bad, but it's a little too short for me. I was thinking of getting a Buddy Lee jump rope, but he has several different models.

Anyone have experience with the basic $12 one?
http://www.amazon.com/Magic-Speed-Jump-Children-Adults/dp/B000173RJI/ref=sr_1_3?ie=UTF8&s=sporting-goods&qid=1196635692&sr=1-3

To give you an idea of where I'm at, I managed 21 double unders (all singles) in 5 min, then somehow eeked 27 in 3 minutes - go figure.

Thanks

scaled for F = 65# C & J

Gina F 42 165#
Paula F 43 160#

(guess the F is obvious by our names!)

Lost count on the Double Unders, but we raced for the C & J

5min C & J Gina = 44
Paula= 38

3 min Gina = 28
Paula = 32

1 min Gina = 12
Paula =13

Paula did the double unders while I did the C & J, then we switched stations So, in all fairness, Paula had the # of C & J to shoot for, however I will say this; Paula being the collegiate swimmer has incredible recovery and her cardio capabilities are through the roof. She will nearly kill herself to ensure she beats my #. Errrrrr, I must work harder!!!

Delts were just on fire after doing the C & J.

Loved this workout! The time flew by. Will probably make this a staple.

I'm new to CF, a 150 lbs 30 yo male. I have no rope or Olympic weights so I subbed dumbbells C&S (2 @ 25 lbs each) and squat jumps (the following are approximates but more or less right):

5 min C&S: 10 reps/50 secs, rest 10 seconds: 50 reps
Rest 1 min
5 min jumps: 20 reps/20 secs, rest 10 seconds: 200 reps
Rest 1 min
3 min C&S: 10 reps/50 secs, rest 10 seconds: 30 reps
Rest 1 min
3 min jumps: 20 reps/20 secs, rest 10 seconds: 120 reps
Rest 1 min
1 min C&S: 10 reps/50 secs, rest 10 seconds: 10 reps
Rest 1 min
1 min jumps: 20 reps/20 secs, rest 10 seconds: 40 reps

This definitely gassed me. Is this about right? Any recommendations?

Thanks, Mischa

38/F/160/5'10"

Whoa, after the first 45 sec of double unders I thought I was gonna pass out. 65# (mostly) full squat cleans. Last minute was power cleans.
#154 Adam - I'd like to name this after MY ex: Jay

100/22
50/11
20/6

120/15
55/8
35/4

Total: 210/27

I thought I would do much better on this one.

On a good note, my last set of DUs was 35 consecutive reps, which is a PR by 10 reps.

170 Mischa -

Sounds like are already on the right track. You are going to have moments when you can't do the WOD's exactly as prescribed. So you need to do a little creative thinking. Good work

33M / 187# / WOD #213 / CFT 845

CFWU, then WOD with Power Cleans and Push Presses. I didn't need to jerk with 95lbs. Next time go with Squat Cleans. Then maybe Push Jerks will be needed to keep a steady pace.

So, I set up my old 8mm video camera so I wouldn't have to count reps and the stupid thing died on me in the first round....uuuuugghhh.

I averaged about 30 DU and 7 Power Clean & Push Presses per minute. I would estimate my score at 270 DU + 63 PC&PP = 333. Beautiful WOD!

CFWU, with supermans substituted for back extensions.

5 minutes of jump-rope (singles): 354
5 minutes of clean and jerk (Mr. Duffel): 23

3 minutes of jump-rope (singles): 240
3 minutes of clean and jerk (Mr. Duffel): 16

1 minute of jump-rope (singles): 93
1 minute of clean and jerk (Mr. Duffel): 7

208 sub'd 2x25# DBs for the clean and jerks. Devastating workout.

40/m/155
160+20+80+10+40+5=315

am I correct in thinking the push jerk and the push press are similar movements? the jerk just seems a little more explosive, and more leg-centric.

24/m/175lbs
Can't quite rep the DU's yet, I'm still in DU-SU-DU-SU land. With 100lbs curl bar.
Total: 311 reps.

Made a sweat angel.

As written

255/24
165/15
82/8

Total 502/47= 549

Full squat clean/ push-jerks

Hey, for those shopping for a good jump rope I have a recommendation. I have a Buddy Lee Aero Speed which is great. It is a bit pricey and mine broke after about a year of regular use (not bad). However, BLee's videos are fantastic for learning technique.

But my favorite rope by far is my Ultra Speed Cable Jump Rope from buyjumpropes.net. "This is the jump rope that was used to break the US National and World speed records." And it only costs about $12. I also have their Triple Under Jump Rope. It is even faster, but I would only recommend it to those who are already proficient at DU. It can really sting when you miss. I found out about these ropes from Ross Enamait at RossTraining.com. Good luck to all.

124/20 58/12 19/6. Got a new rope, don't think I'm used to it yet. Kinda got triped up to much. Full squat on cleans.

FRN_NYC 32/M/200- welcome to CF! You're gonna love it :-)

Had to do this workout at home, so I subbed in deadlifts for cleans/press and scaled the weight.

82,95,44,54,18,25. Total 312.

27f/175 lbs/74"

5 min DUs - 103
5 min 90 lb push press - 33
3 min DUs - 64
3 min 90 lb push press - 21
1 min DUs - 26
1 min 90 lb push press - 7

30-45 secs transition time between exercises. I liked this one.

1-2-3-EXPLODE!

I just can't get that double-under to go. I end up trying to whip the rope under, and overdo it. I seemed to have better luck trying to fast fast fast singles, and eventually just jump once as they go faster. I never quite got there.

My (approx) count of reps? 380

So, while I'd like to say that they were even split between singleunders and clean-press-jerks, (ha!), it was more like

200 single unders
9 clean jerks
100 single unders
5 clean jerks
50 singleunders
4 clean jerks

And yes.. (sadly)... all sets broken

I don't have a jumprope yet so I just did power jumps and my cleans (as Rx'd) were more like power cleans because my flexibility needs a bit of work but here's how I did.

5 min. jumps 500
5 min. clean & p.j. 15
3 min. jumps 200
3 min. clean & p.j. 10
1 min. jumps 70
1 min. clean & p.j. 5

I'm surprised I made it the full time with no rest between rounds.

Great workout. Brought one of my police officer-in-training buddies along for the ride.

subbed regular jumps (no rope)

5 min: 309/30
3 min: 207/20
1 min: 85/9

32/M/5'5"/208

GloboGym closed so did what I could.
Modified CFWU, 10x3: PushUps, SitUps, Squats, Good Mornings, Sampson Stretch

WOD as Rx'd
5 - 65/24
3 - 53/18
1 - 28/9

Had to do DUs outside and it's about 20F so the frozen rubber Jump rope really hurt when I missed a jump and it slapped against my bare shins, calves or back. i'm not too proud to say this happened more then I would care to admit.
The weights are in the basement so the transition between sets was about a minute but I really needed that minute:)

Thanks wilson. Great insight.

Bladeboy.. which pub? which beach?

27/m/168

As rx'd

85/20
44/11
22/5

Nice workout...by myself so difficult to count...but more importantly heart rate returned to normal within about 3 minutes...a testament to CF's merits!

finally doing consistant double unders. Calves will not forgive me.
did 45# on the clean and push form straightened out toward the end
cant wait for tomorrow.

M/22/6'1"/185

The DU's drained me for the C&J. Wow

DU 254
C&J 32
DU 123
C&J 19
DU 20
C&J 8

That was awfully tough, but really fun.
After a day of driving in sleet it was nice to hop around for a little

5 minutes of Double unders: 185
5 minutes of 95 lb Clean and Push jerk: 17
3 minutes of Double unders: 92
3 mintutes of 95 lb Clean and Push jerk: 11
1 minute of Double unders: 35
1 minute of 95 lb Clean and Push jerk: 5

Totals: 312 double unders, 33 squat clean and jerks

32/M/173

as Rxd:

5:00 DU 51
5:00 CJ 30
3:00 DU 26
3:00 CJ 23
1:00 DU 15
1:00 CJ 11

I have to work on my DUs. I whipped heck out of myself. I'll get better. Semper Fi, Buddy Lee!

My workout has been stolen by the "filters"..

That sucks!

33 cpj
250 su
20 cpj
125 su
7 cpj
50 su

37m/185
no access to gym so subbed 1 armed KB c&j's (1pood)
5min DU: 85
5min KB c&j: 24 each arm
3min DU: 42
3min KB c&j: 11 each arm
1min DU: 23
1min KBcj: 6 each arm
this would have been better if i had 2 kbs, lower body way more worked than the arms. still rough. getting better at du's tho.

one of the worst performances ever in a wod for me-du are something I need to improve, but I need to stop thinking & just do them-too many breaks & frustration when attempting & missing multiples, also needed to push harder thru c&j
totals-du 112,65,27 c&j-25,16,7
total-252 rest 10 minutes,
CF Calgary wod dbl tabata squats & push ups
21/17,20/16,20/16,20/15,20/15,20/15,20/15,20/15,21/15-squats162 pu-124=286

M/22/150 cfwux2

5 min DUs: 89
5 min CJs: 21
3 min DUs: 65
3 min CJs: 13
1 min DUs: 22
1 min CJs: 6

Total DUs: 176
Total CJs: 40
Total: 216

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round. Clean and push jerk 45lb x 10. Deadlift 95lb x 10.

Double Unders / 95lb Clean and Push Jerks
31/10
35/7
9/3

Cleans A2A
Kettlebell swing 16kg x 10

Foam roll after.

m 34 150
all cleans, full squat, push jerk, subbed singles for du's, using rubber tubing

rnd 1, 20 cleans
rnd 2, 16 cleans
rnd 3, 12 cleans

post 60 ring dips, 10 mins

This WOD looks like the devil child of Mike Burgener and Buddy Lee, something they made up over a few beers.

Fun none the less though!

Weight and time as rx'ed, but I definitely took a few minutes break between each one. Also not perfect squat cleans.. getting there though.

DU: 240
C&PJ: 18

DU: 109
C&PJ: 12

DU: 53
C&PJ: 5

I know I know, my clean and jerk sucks. Thank you once again CrossFit for pointing out my weaknesses.

After the workout, another guy in the gym came up and asked "how many times does the rope go around each time?" :D

Had to switch to power cleans; knee pain acting up again. Worked on du's for a few minutes and gave up, so switched to single-unders. Most jump-roping I've ever done.

Single-unders/C&J's 75lbs.

5 min: 400/22
3 min: 200/12
1 min: 100/6

BW 70kg
Adc
5min DUs 230
5min C&J 45kg 24
3min 120
3min 15
1min 40
1min 7

DU=390
C&J= 46

Alena
5min DUs 149
5min C&J 20kg 33
3min 93
3min 20
1min 30
1min 8
DU= 272
C&J=61

Not enough ceiling height to jump rope inside and the weather is horrid on a biblical scale outside so I subbed 18" bench jumps. Did full squat cleans with the as Rx'd 95#:

70/20
46/12
19/5

135/37

26yom/6'1"/206#

5 min C&J:32
5 min DU:140
3 min C&J:14
3 min DU:77
1 min C&J:4
1 min DU:26

So I did CFWU x1, turned the music up and was all ready to go and then....rope split in two on the second DU

: (

At least I found another good use for duct tape.

125/20
50/14
25/7
Total: 200/41

Then

90 Deadhand Pullups
90 Ring Dips
Alternating 3 and 3 for 30 sets.

27:36

Getting close to that muscle up : )

first time doing this one

ouch... that was rough

5 min DU 109
5 min C/PJ 22
3 min DU 89 (found the rythm!)
3 min C/PJ 18
1 min DU 42
1 min C/PJ 8

DU = 240
C/PJ= 48

24M/6'6"/245lbs

As rx'd
5 min: 210/30
3 min: 130/18
1 min: 45/10

Total: 443

No WOD's for me today, needed to recover before my Crossfit break. I'm starting a strength phase tomorrow so bring my total numbers up but I'll hopefully be able to do an occasional WOD.

JJJJJJJJJJJJJJJJJJJJJJJJ
m/198/27

DU 34-14-7
CPJ 37-25-10

I need lots of work on my DUs
time: 18 min
I at least tied everyone in time. YEAH!

44/M/6'/185

5 MIN. 120 DU / 41 SCPJ
3 MIN. 52 DU / 24 SCPJ
1 MIN. 38 DU / 13 SCPJ

HELP!!!! I SUCK AT DOUBLE UNDERS. I TRIED TO COUNT THE BEST I COULD BUT I THINK SOME OF MY JUMPS ABOVE WERE JUST FAST SINGLES. CAN ANYONE TELL ME A SECRET TO THE DOUDLE UNDER? JUMPING ROPE IS NOT MY THING BUT I WOULD LIKE IT TO BE. FRANKENSTEIN IS MORE COORDINATED THAN I AM JUMPING ROPE DOUBLES. HELP? ANYONE? PLEASE?

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Wow this was humbling.
1st time with this one
5 min d/u- fast singles (got a few d/u's but need work)
5min c&pj-65# x 20
3 d/u-singles
3 c&pj-65# x 13
1 d/u-singles
1c&pj-65# x 6

I figured out I need a new rope. Thanks Buddy Lee
Today was the first time I did a proper clean and it felt goooooood!

100/30
46/15
20/5

Total
166/50

subbed 24"box jumps for DU's.
83/16
40/12
15/4
Just felt off today, did full squat cleans, with a pause to readjust hands and feet before the push jerk. The weight was pretty easy, just didn't have it mentally. Spent too much time in transition.

Singles subbed for double unders (this was the first I heard of double unders, so I'll be adding those to my ever-growing list of skills to work on); subbed 45# thrusters

260/27; 136/22; 79/10

Not so proud of this one. Felt I could have done more, but am already sore, so I suppose that's good.

CFWUx1 and Handstand hold 1:00, partially freestanding
Pissed going into this WOD, because I train out of a commercial gym and I leave my CF toys there. And a few weeks ago someone stole my brand new Buddy Lee rope! And it is just not the same doing it with a conventional leather rope.
WOD
5:00 45/11
3:00 35/8
1:00 26/3

What the french toast?!? That was a killer. Can anyone tell me if my legs are still attached to my body? I can't feel them.

Never been able to do DU, so i decided today was the day to make myself...33 in first 5 min and getting better, got to 14th cl/jrk of first round and felt my back pop a little and felt a lot of pain so i had to stop early. Bummed.

Total as rx'ed: 280 DU's; 60 Cl/Jrk

5 minutes of Double unders (had to sub singles; about 280)
5 minutes of 95 lb Clean and Push jerk (subbed 75# Hang Clean Push Jerk, except that I messed up and forgot to jerk the first 10) Umm, 25 or so
3 minutes of Double unders--almost 200
3 minutes of 95 lb Clean and Push jerk--Umm 17 or so of my sub
1 minute of Double unders--almost 100 singles
1 minute of 95 lb Clean and Push jerk--6 of my sub

Didn't do good job of keeping count.

I can't DU and am not a good rope jumper. Funny, seemd to get better in later rounds when i was more tired. Also, decided to scale back cleans in order to work on getting the weight into the rack position (I've been ending with the weight too far forward). Wanted to concenrate on jumping from the top part of the thigh and keeping weight close to chest on the way up so I could get those elbows out and the bar into the rack posiiton.

Post reps to comments.

m/33/70/200

94/16
28/13
23/4

25/f/5'2/129#

breakfast: run 46 minutes = 6.06 miles

then: playin and winning our rec league bball game! nice shootin Shelly! (as always)

then: back to the big box for today's WOD....

WOD: DUs/C&Js @ 75#
5 mins/5 mins
3 mins/3 mins
1 min/ 1min

totals =
196/25
105/15
45/7
jeeebuz.... this wuz brutal. i attacked it, but i can't help feelin like i could've gotten more.....

then (a WOD i've never done before):
"Chelsea"
as rx'd... didn't think i wuz gonna make it @ round 17, but i did! and managed even having to rush sets in round 13+14 (some guy jumped on the pull-up bar in min 13 & i had to wait, then min 14 started straight away) altho i've always assumed that i could complete her, this is the first time i've actually tested and proved that i could. next time will be +1.

i heart CrossFit, haha! 3-2-1 GO!

41yo/f
5 min DU 90
5 min full clean & push jerk 55# 30
3 min DU 40
3 min full clean and push jerk 55# 15
1 min DU 20
1 min full clean and push jerk 55# 7
Total DU 150
Total full clean and push jerk 55# 52

30/m/190

Subbed singles for double unders

Full squat cleans. Jerks as rx'd.

507/33
264/17
117/12

Total:
888/62

As rx - full squats on cleans

M/33/220

423/23
235/14
56/6

Last round was brutal.

M/19/160/5'10"

141 DU
20 C&PJ

95
15

41
7

Brutal

49M/195#

DIY WOD:
Row 2000M

7:03.8 as rx'd

Notes: C2 set at level 7. Avg. 295W 1:46/500M pace.

M/20/170lbs/5ft 10
Double Unders Clean+PushJerk
5 156 30
3 60 15
1 20 10

Ryan...I suck at double unders

29/f/108

as rx'd

161/12
92/6
50/3

the C&J's killed me, maybe i shouldn't have used 95#'s! had zero energy today.

pre: mod CFWUx2 + Burgener WUx2
post: 500m row: 2:12 + stretching

oh and 324 total

22/M/145lbs/5'6"

As Rx'ed: Total = 347

Double-Unders 184/77/38
Clean & Push-Jerks 26/16/6

that was fun!

Today I did the kind of workout I do CrossFit for. Skinned up Bridger Bowl ski area and skied back down (2hr, 40min). Man, that was hard work. I'm proud to report, though, that until about 3/4 of the way up, I was able to easily keep up with 2 male pro cyclists and my super-tall, very athletic husband! Once I hit the wall, though, OUCH.

bw 163 age 39
As rx'd
90/17
50/12
25/5
165/34
Toatl 209

179/6'0/M/27

Subbed:
5 min jump rope
5 min bball shooting drills
5 min jump rope
5 min bball shooting drills

Added:
BP - 10 sets of 5 at 185 (195 for rounds 9 and 10)

#233 nadia - rock on! but dangitall; u used 95#?! this means imma hafta give this another go w/95#... u are one of my favorite sheroes on this board & i'm tryin 2 keep up w/u! haha! get some!!!

Did two singles then a double for the jumprope, cleans were probably like half and half pwr and full squat, knee bugging a little on the full squat catch.

5 min- 80, 20
3 min- 45, 12
1 min- 25, 5

Total- 187

Tom m/45/180

DU/C&J @ #95
50/13, 31/13, 10/5
total 91 DU, 31 C&J

Nat m/9/60
sub 3 singles for 1 DU, C&J @ #30
5 minute and 3 minute rounds only
46/9, 44/9
total 90 DU subs (270 singles), 18 C&J

m/24/180/6'5

ummm i have no idea. it was all i could do to keep going.

The ones that look easy on paper, you know the rest.

Pre: cfwu 3x12
Post: k2e 20reps

Round 1 50du 150su My rhythm is 3 su to each du and 24 of the 95# did snatches instead
Round 2 25du 75su, 15 snatches
Round 3 15du, 10 snatches
total with a continuous clock was 90du,240su,49 snatches
This one was fun.

Posting for the first time for my son, David, age 15. I can't do DUs, so I was in awe of this previously unknown skill of his.

DU's 87-49-21

Hang Power Clean, Push Press, 45#. He's a beginner, so keeping it simple. 31-19-10

CFWU
Yet to master double unders. Did "single" unders vice, tuck jumps because I wanted to work on jump rope. Did not count jump rope reps as I lost count. 51 95# clean and push jerks.

as Rx'd
101 / 20
59 / 10
17 / 5

Thought I would do better on this, but this was all I could muster. DU are always a bit dodgy, but definitely thought I had more cleans in me.

Hurt my foot attempting DU on Thursday, will have to skip this one - however, I'm trilled to be getting the POSE material. Can't wait to get on the practice/drill trail.

Today, 30 C&J x 155, 30 MU, 18.55
- I did six sets of four reps each, then two sets of three reps
- Nice workout, I'm starting to 'feel' the clean, which for a geek like me is completely exciting. Can't wait to get trained so I can speed the improvement process.

36M/5'10"/172.5

As Rx: 110/21, 63/11, 22/6.

Poor coordination made DU whip welts into my forearms. R-shldr sp made C&PJ difficult.

Reps for clean and jerks@ 95 pounds:

5min= 65 reps
3min= 30 reps
1min= 15 reps

Did not record double under reps........forgot too.
201 lbs, 23 yrs old, 5'10"

16/m/195

DU's:200,100,30
C/J's:20,15,5

Total:370