tough at least it is not doubles with sdlhp again ouch

Called it, knew that calves were sore from the 5K.

"VERY NICE" to have a WOD video of the WOD. Nicely done.

Speal, Awesome!

Article sounds pretty out there to me. I'd be sure to let some other people try it before I do! Then again, if it works, it works. But honestly, I think I prefer going to bed at night knowing that my legs are sore from CrossFit, not from some calcium leakage... :)

Man, I WISH double-unders were break time. Speal's an animal.

Looked like kipping sit ups to me. The double unders were awesome but the sit ups looked terrible.

Speal, you are my idol.

buffalo1 - ease up brother.

Looking forward to tackling this after my 35 mile road ride tomorrow.

Hi kids,
I'm a fan on the un-anchored, 1980's stly sit-up, where your shoulder caressed the ground and then you touched your toes. I know it's Fonda all the way but it just feels like a more 'functional' movement. Not a smear against anchored sit-up's just my preference. Kipping the sit-up seems good though , as long as you're doing it with your arms and not your neck.

Much love,
George

CCT Joey - I just watched your Cossfit Interview posted under the Exercises & Demos page of the website & I just gotta say -

Hallelujah brother. To hell with everyone's sense of entitlement & have some self respect & responsibility for your actions. Well spoken & I'm officially on your bandwagon.

I love that now many of the videos have a post workout interview. It not only gives insight into the workout but provides some entertainment as well.
And, I too wish that double unders were break time.

An anti-fatigue drug? That could have some scary consequences if used by the wrong people. I could see it being abused by athletes looking for an edge or soldiers on long missions, or even some crossfitters (you know who you are.) ;)
Our bodies just weren't designed for perpetual motion. Ignoring your built in stopping points can lead to overuse injuries at the least and death at the extreme. I wouldn't want to see this drug available to normal healthy individuals, but for someone suffering from CHF this drug might be a lifesaver. I used to be a cardiac rehab exercise specialist and watching my CHF patients gasping for air just to talk to me was heartbreaking. I guess, like any drug, something that could save one person could also be deadly if taken by someone else.

Yeah Buffalo1, you do better and then start in with the talkin'. What's your Annie time?

And regarding the article? Imagine that, a study from the medical field and then they talk about an anti-fatigue drug. Woopie.

I don't know about that article. They talked to a guy from Cal Berkeley, then a guy from Columbia, another from UCLA...not to mention they were all professors. I think it is pretty obvious they are just trying to develop a drug that will turn all athletes into liberals. I'm sure some of the side effects are that the drug shrinks breasts and makes women ugly, because you know how those things bother the lefties.

In all seriousness, great if it works for people with heart conditions, but I think your skeletal muscles are telling you something when they can't contract as hard and you start to lose strength. Namely, you better slow down because this is too much for you at this time, but if you keep doing it we will heal, adapt, and you will get stronger. Unless this is used with something that is going to let you heal faster (anabolic steroids) it doesn't sound like a good idea.

As far as the workout goes, I sure am glad that about a month ago something clicked and I can pretty much do double-unders at will until my muscles just can't contract anymore...wait, maybe I could use some of that stuff!

Thanks, Coach! Just what I need. Anti-fatigue drugs? Ok, let's not interfere with what we evolved to take on. Rockin demo, Speal. I wish I could hit it that well!

Coach,

Just happen to pick up a menshealth mag today and saw an article about combat conditioning for the Marine Corps. Read the article and went to the website and saw my fellow Marines at the MACE in Quantico doing, CrossFit. Teaching lifting form and doing explosive short interval workouts. I also flipped a couple of more pages and saw a firefighter from Phoenix doing muscle-ups. I know that none of these groups will come out and say it is CrossFit but I can tell. 1st Lt Corman, USMC, Okinawa

Currently in Iraq. Crossfit has been keeping me sane these last few months. Anyway, Did a 10k instead of the 5 as they had one scheduled on base. Ran a 49:07. Not blazing, but it felt good. Looking forward to getting back to the gym today.

Awesome job Speal. You're crazy fast.

I'm still a little freaked out about my DL. I see 245 at least in my near future. It just seems so strange after being stuck at 205 about a month ago. I didn't think I would get there for months. I still can't get my press up. I'm getting stronger everywhere else but there. It's pretty frustrating. I'm just stuck. What's up with that?

Guess this is a great WOD for the people who got to work with Buddy. I practiced POSE yesterday but not in Central Park. I needed a break after the gyms and my coach yelled at me for wanting to run while I'm recovering from bronchitis. I ran for 20 minutes in my neighborhood but don't know exactly how far I went. I can't figure out that map my run website. Had to stop and use my inhailer twice. My legs felt good. I really like having technique to focus on during a run. Running alone is WAY harder than running with a group.

Speal,
is that a "Buddy Lee" jumprope? wondering if anybody has purchased one and likes it.

thanks

Speal why are you so good at everything?

"I wonder if anyone famous will be there" -me and my crossfit friend. A quote in reference to people like speal, annie, nicole, greg...and all the other now "famous" crossfitters.

Just did the workout tonight: 6:07 feet unanchored

AllisonNYC, I just found that Mapmyrun site today and was able to figure it out ok. I needed it for the 5k run today. If you have any questions, feel free to email: cpt_soto@yahoo.com

I hope my Buddy Lee jump rope comes in before tomorrow night!

New slogan for CrossFit t-shirt...
CrossFit delaying the onset of calcium leak!

11:39

it took me a little while to get into the rhythm of the double unders-- and as it stands I can only do single-double-single-double which eats into my time.

Female/24/5'8"/135

Speal you are a rockstar!

In response to Coach's comment yesterday... Thanks to everyone who keeps this site up and running. CrossFit.com is by far the most reliable part of my life.

My calcium is still leaking from Randy and Fran.

M/35/140/5'-5"/9.8%BF

Speal, do you Zone? Your meals that is?

Out frigging standing!
Great work on that vid man. Have a great weekend everyone!

Greetings from Baghdad.

9:38

My first WOD. I substituted 15" Box Jumps for Double Unders. Anchored feet/hands behind the head.

Chris, awesome job! I always like seeing a local on the main page.
A Utah local, that is.

14:42

Subbed swiss-ball crunch because it is easier on my lower back.

F/21/5'3"/127

10:29

Subbed tuck jumps for double unders. Still need a lot of practice with the rope...

Annie
Fred (M42/73kg): 13:48 as rx´d
Felix (M9/29kg): 13:00 with 2x rope singles

30 yom 6'4 96kg

(Anchored abmat sit ups)
11:20

Do most of you guys use an Abmat?

As rxd with unanchored SU: 10:48

#17 Ray - I bought a BL jumprope and didnt find it to be anything magical. It may be useful for all the acrobatics that BL does but for me I do DU just as well with a $5 rope.

Interesting article about the anti-fatigue drug. While dismissing the use for sports it does not consider potential policiary/military use where a stronger case could be made. But allthough the article has an immersive narrative conveying excitement from the scientific development the fact is the drug has only improved endurance with 10%...and that was in mice...in a test lab.

An elite fitness program like CrossFit, however, will five fold or more your endurance while still allowing you to perceive the proper warning signals of pain and fatigue that are there to save your life. And the side effects will be improved health and new friends. Hm...I think Coach and all Crossfitters might be on to something big here.. 8)

40y/oM
75" 202#

CFWUx3 (subbed overhand strict L pullups)

Annie as Rx'd 8:33

#17 Ray, #33T Nicky....I found just the opposite. From my experience the BL ropes are faster...therefore easier to do DUs than the cheaper ropes out there. (my 20 centavos)

27/M/71/169
6:51 as Rx'd

been working on oly lifts and trying not to overtrain so playing a little catch up.

yesterday did fran: 3:30 (huge pr by 27 seconds)

don't know where that came from but i guess this crossfit stuff really works. no 5k yet. weather is sucking right now. rain, wind and in the mid-30s. will do annie later today.

Yeh....I thought about catching Spiel on his workout time, but it seems that my Calcium leak hit early and fast....

........like it always damn does!

"Rock On Freaky Bro!"

What does my Annie time have to do with poor form? Dont get into your head that you have to post fast times in order to spot poor form. Nothing against Speal personally.

It's been a long time since I've posted on here... Well, if anyone's interested and lives in the North, I've gotta recommend snowshoe running if you haven't tried it. I replaced my 5k yesterday with 10 minutes of showshoe running, then 5 min. rest. Then I put my iPod on a Tabata mix and did sprints for the 30 sec. and 10 sec. rest. It was a good change of pace from being stuck inside on a treadmill.

Have a great rest of the weekend,
ProPain

#7 Yes, I bought a buddy lee jump rope and LOVE it.
Since buddy lee has come into cf and my life, I absolutely love to jump rope.

Hated du's before, now I can't wait to do this workout!!
It's certainly not the buddy lee rope that gets all the credit though. Du's require a ton of practice

Started the day with 8 km crosscountry skiing, before the snow melts away.
In the afternoon:
3xCFWU, fewer situps
Annie with tuck-jumps, time 13:08

that would've been impressive had he not been swinging his arms like a mad man in an effort to propel his torso up!

m/6'5"/340lbs/32yo

as rx'd, anchored feet, 13:10 (my fat stomach slowed me down on the sits :D )

Smokin' job, Speal. I wish I was that smooth with D/U's....that was sick....

5:25

PB is 4:51
did short rope double unders/anchored sit ups
DL/bench at noon

My rest day today and tomorrow (5 on 2 off program). I wonder if I can actually go two days without PT? Built a set of parallettes last night and making a slosh pipe today. Can't wait to try them out.

that guy in the article def. isn't posing.

Jump rope question: what's the optimal length jump rope for person 6 feet tall?

Thanks!

41/yo/f/158
Annie 15:25
Ab mat anchored situps

DU left me black and blue all over...
What style of BL rope do you all prefer/recommend?

#49 Mike -

Place your foot in the middle of the rope and bring the handles together and up. Height for a beginner will have the handles at about your shoulders.

David

24/m/197
13:06 as rx'd double unders getting better...did 27 in a row in the 30 rep round, 20 unbroken then 10 unbroken

10:18

I know tuck jumps are listed as a sub for double-unders, but I quite frequently see people substituting 2 x single-unders. I'm quite sure that 2 x singles is not an adequate sub, but the desire to use singles as a sub is high enough that maybe it would be good to have an official substitution. Anyone else seen this?

10:18

Buffalo1, you're right that you don't have to have fast times to 'spot' poor form, the issue is you're the only one that thinks his form is poor and then you took the time to post that opinion. The video was filmed at HQ, if his form was off, someone would have told him.

Speal - awesome performance! I'm in awe of your mastery of the DU.

#17 - bought a Buddy Lee jump rope and DUs got better overnight - makes all the difference to have a rope of ideal length, weight, and construction.

Paul

7:27 - 100, 80, 60, 40, 20 single unders, hands crossed over chest anchored situps.

I opted for singleunders as I am currently trying to learn how to simply jump rope. Many tangled breaks on the 100 and 60 sets, but 80, 40 and 20 sets were consecutive. Two weeks ago doing more than 10 consecutive jumps was cause to rejoice.

Regarding the conversation of Buddy Lee vs conventional ($5) ropes I'd have to say Buddy wins hands down. If you aren't that great at doubles yet then perhaps there won't be a big difference but the Buddy Lee rope is my only weapon now for skipping. We had some el cheapos for a while and I loved them but they didn't last for literally more than a week, which made them quite useless. The Buddy's last way longer and come with replacement parts, that's huge. Plus you can spin the hell out of them!!

Ray #17: I have a Buddy Lee rope. They're expensive, but very worth it.

amazing video!

6:43

too many missed doubles

34 M 195

14:10

Feet unanchored

Sore as hell from yesterday -- I misread the WOD and ended up doing a 50K! Hahahaha -- It was my first ultra and I used the training plan put forth by Brian McKenzie in the Nov CFJ. Thanks Brian for that, it was an awesome tool. Finished the 50K in 5:41:15 seconds unofficially. It was the Black Warrior 50K in Moulton, AL. My loyal pup Finnigan ran the whole thing with me, though I think he was feeling a little better after it than I was!!! AStreet was an awesome support crew, making sure I had food and water at some of the rest points.
My parents and some friends put together a little sponsorship for the race and are going to contribute a couple dollars per kilometer I completed to the Special Operations Warrior Foundation, so thank you to them. http://www.specialops.org/
I'm in Birmingham today with AStreet and we are going to meet up with Justin for a workout. I am thinking upper body only...
LTT

The beginning of that video reminded me of the classic CF video that got me hooked 3 yrs ago with the classical music. Nice touch Tony.

Feet anchored and used AbMat.

My first round of DU's was PATHETIC! It took nearly 3.5 minutes alone. They got better as the WOD progressed. I'm temped to redo this workout tonight...

12:20 (3:00 better than last time but still horrible.)

Anyway, Annie was just a treat. Thoroughly enjoyed her company. Started practices jump rope to help with the CF workouts. Never jumped rope because it just wasn't considered a guy exercise. Actually, you just got laughed at. So, subbed tuck jumps instead of DUs.

Boo: 9:10
Beck: 8:34

SWEET

Oops - I signed as you Kim!

Just wondering if CFHQ still has the muscle-up club with the t-shirt and all... anyone know?

#51 David: Thank you!

the last thing we need is another drug in the marketplace for the mislead american consumers that only fattens the pocketbook of the drug companies

37/m/150

10:28
maybe the worst double unders ever....but hey i'm trying.

#17 Ray: yes, it's a buddy lee rope. I just got the cheapest one. Took me a little bit to get used to but I dig it now

#24 Fireguy: I actually don't zone right now. I'm trying to get into it a bit though and see if it does anything for me.

Thanks for all the great comments guys, appreciate them all

Sunday musings...

1) Got my first consecutive DU ever immediately after receiving my BL jump rope. Speed kills...

2) Enough. "The man who knows when enough is enough will always have enough."-Lao Tse. Since reading these words in college I have tried, with varying degrees of success, to live by them. Basically acquisitive in nature, returning to this forces me to explicitly examine the difference between want and need (more on that in a moment).

Yesterday's Rest Day discussion included some thoughts on Laffer's assertion that "there is no free lunch", what Heinlein translated as TANSTAAFL. A rather dour outlook, to be sure, but a rather liveable and not unpleasant life in "The Moon is a Harsh Mistress."

I think most people can figure out when enough is enough with regard to having. But is it possible to figure out when enough is enough with regard to GIVING? You see, there is a major disconnect between the two sides of this coin: there is a need to have SOME things, and yet there is no NEED to GIVE. Some give as a strategy, and yet some among this group give more than necessary to enact that strategy. I think Coach and the team he named yesterday are an example of this. Many thanks.

And yet, when is giving enough, enough? I confess that I just don't know the answer to that.

3) Basic. Basic rights. Basic needs. I think the Founding Fathers had it pretty much correct: life, liberty, and the pursuit of happiness would be basic rights. Food, shelter, and clothing wth perhaps medical care added would be basic needs. A society that does not explicitly foster basic rights is eventually doomed.

Acquiring basic needs historically has been the responsibility of the individual. Some societies have chosen to simplify the acquisition of these needs ( eg. any farming that is more than subsistance), and some societies have chosen to accept the responsibility of providing the basice needs for some of the less able among its citizens.

Tension appropriately arises among citizens when deciding who should receive the largesse of this society, who should have their basic needs supplied by society rather than through their own efforts. It is a false tension, however, a form of intellectual dishonesty, to confuse that which is a right and that which is a need.

A society that does not explicitly acknowledge the difference between a basic right and a basic need is eventually doomed.

Basic.

I'll see you next week...

12:41
I think that I have a new favorite WOD to do at home

8:16 - only single unders

musings in the filter.

Wow! Congrats on that 50K LTT! Awesome job.

My first WOD. I couldn't keep the double unders going and had to do them one-by-one.

20:30

42yom / 148

10:43 as rx'd

Situps anchored with ab mat. Arm at sides (no swing) with full extension up and touching shoulders in down position. Wish I could do DUs like Speal, those really slowed me down.

Momentous occasion I got wifey to do a CF workout with me finally and she smoked me. She subbed single unders and anchored situps with no ab mat but came in at 8minutes. She did the CFWUx3 x15 with me and actually said at the end that the warmup was harder than the workout. Hopefully I can keep her coming back for more.

CFWU- minus sit ups. 2x jumping pu's on outside bar
WOD- did sit ups as rx'd
jump roped 150x each round doing double unders when I could. I probably only did 10 per round. did an extra 150 at the end.
22 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

50-40-30 and 20 rep rounds of:
single unders (need new rope)
25-20-15 and 10 rep rounds of:
Sit-ups

7:09

50-40-30-20-10

30" box jumps (sub for double unders, trying to get my ups back)
sit ups

15:35

Speal, great work bro! I wish i was there.
Gaining a little weight?? Good for you.
-Dutch-

Stil working on DU's but long way off.
Single rope jumps/sit-ups on ball
7.24

Then I made up a personal workout and named it:
"I got txt dumped yesterday!"
5 rounds for time
10 wall ball shots, 14# ball
10 reps of OHS w/9# bar
10 reps of 35# db swings
12.28

Feel better, thanks cf for reminding me that I can kick a$$ even after getting txt dumped.

Annie:
sub'd tuck jumps
anchored SU's 5:53

Speal, the day that I view Double Unders as "break time from situps" is the day that I will feel like I've truly made it. Nice work.

44/F/226/5'7"

Annie

Per trainer, as I can't do tuck jumps (yet), I did step ups on box. (1 rep - 1x per leg)

35-25-20-15-10
Step ups (on 4)
Sit ups

16:19

46/M/196

7:57

sub tuck jumps(son has jump rope for football practice) anchored situps

Speal is amazing, The elites performances are both inspiring and humbling.

pre: burgener day 2
wod- 5:57 (pr) lots of mistakes with double unders, no rhythm today
post: DL and bench practice then 5-4-3-2-1 DL w/225, bench 160, 2:57

Annie as rx'd, anchored feet but no ab mat
5:52

28/m/195#

WU .5 mi. walk on treadmill
WOD
8:29

34/M/77kg

As Rx'd:

15:21

23M/5'9/140
subbed single unders 100-80-60-40-20
otherwise as rx'd

8:30

I warmed up with
10lbs weighted pullups x10 2 sets
25lbs weighted pushup x25 2 sets
50lbs weighted lunges x15 2 sets

Bingo #73: I enjoyed your musings this morning and concur with your statements.

I suspect that the ebb and flow of liberal vs. conservative leadership in this country is the equivalent of the pendulum of "giving tolerance" of our population.

I believe that both camps keep each other in check - but the process, played out in the media, is a bit like watching sausage being made.

Btw, #63 - nice misread! Very funny. Congrats on your effort.

And, Speal - you're an animal. I wish I watched that vid AFTER I do today's wod. Now, I'm just wondering how far I'll get in 4:33.. hope its past the first or 2nd set.

Annie as RX'd....

8:58

bw 170

10:14 as rx'd

7.31 as Rx'd

I'm no Speal but 7:43 new pr by 3:07. Broke another jump rope luckily I had 2 with me.

Watching Buddy Lee explain the power jump as an explosion has really helped my Double Unders. I no longer get as fatigued doing them and I am able to put together longer unbroken DU's. SOmeday I 'll be able to put together a string of 50.

m/33/200

I lost track of time and I nearly snapped my jump rope in frustration. I hate double unders, my arch nemesis. I cant figure them out and spent 40 minutes practicing them looking like a total idiot in the gym.

finally subbed tuck jumps: 8:40

M/39/185

As rx'd: 10:18.

More than 6 minutes better than my last time. Double-unders felt good but they were inconsistent and I couldn't string together more than 20 at a time.

More better faster

There should be a SPEAL MONTH.. all Speal videos... everyday...

amazing

29yo/M/6'4"/204#
Smokin' video Speal. Love the clips of the elite at work!
As Rx 9:45
The DU's were a breeze, but those damn sit-ups for speed....

M/184/52
Annie as Rxd = 5:20

16:50...GHD sit-ups

2:56

Almost knocked myself out during the situps; while coming up, leaned a bit to the left and knocked my chin on my knee.

Going for an ocean swim later: Lighthouse at Bills Bags Cape to Turkey Point.

M/22/180

Annie - GHD situps - 12:03

m/6'1"/201/30

"annie"
12:02
tuck jumps and anchored situps on floor

sub'd single jump rope 2x1

7:44

I have to agree with buffalo1 (though I wouldn't use the word "terrible"). I used to do sit-ups with an arm-swing, but my Crossfit coach told me it was cheating, so I stopped doing it. Much, much harder when you don't, and could cause great variance in times posted if people don't specify whether or not they were doing this. At the very least, a legitimate topic for discussion. It would be a shame if every critique of form was viewed as a personal slight against the great athletes in all the posted videos (though again, not using words like "terrible" when analyzing a fellow Crossfitter's form may help keep the discussion civil).

Still, a great performance!

Cheers!

Humbling today. Decided that would do DU's as rx'd, misses didn't count, just clean reps. Finally started getting groups of 3.
Sit ups were easy.

29:50

Gawd...

cant do double unders, replaced with 100 singles for everything

100 singles
50 situp
100 singles
40 situps
ect...

10:10

As rx'd 7:42, sit ups unanchored. PB.
DU's still need more work, not enough multiples and I reverted a bit in the technique, jumping too high and bending the knees too much.

M/31/5'7/177
As rx'd
7:16
Feet anchored by toes, no abmat

24/F/5'8/130#

Sub squats for DU
Situps anchored/hands behind head
9:28

got owned by annie. 14:32. i've gotta get un-weighted handles.
girl did annie 3 days ago, she says she is unmatched in doing annie as an endurance event, at 30:45.

Everyone at CrossFit South Brooklyn Rocks.

Great job you guys.

9:20 as rx'd, anchored sit-ups on abmat, butt stayed on floor throughout and shoulders touched each rep.First round of 50 du's killed me, found rythm after that. 2:39 PR anyhow.

26/m/200/6'4"

subbed tuck jumps for DU's
13:32

pre- back squats triples at 320# 7 sets

as rx'd 7:44

8:25 as rxed

"Annie" as rx'd

time = 13:34

anchored abmat situps
alternating DU, SU

need alot more practice to get efficient DU's

42/f/5'3/120

Annie ....oh, Annie!

Scrapping my time today; took me a looong time to do this WOD. I had to pick between tuck jumps or DU ATTEMPTS. Chose the later and counted them anyway, hah! Defintely a killer WOD after the Spin cardio.

Good article...in search of that proverbial homo sapien...first cloning...then a serum to nullify fatigue (the body's warning sign of possible breakdown)....that's eerie...reminds me of the flick, Resident Evil.

Annie as Rx'd
5:25
Spealer... 5'5? Really?

#56 Gaucoin - I'm sure that Buffalo wasn't the only one who thought that Speal had poor form on the sit-ups - he was the only one who had the guts to mention it. Buffalo probably expected that he would be attacked for questioning the form of a CF icon, and he was right. How is questioning someone's form bad? If the performer doesn't learn from the question then surely the questioner will. How about a legitimate answer to his post instead of an attack.

d - 29m/170

9:11 as rx'd
anchored situps...rds of 40 & 30 du's stunk

j - 34f/125

10:17 as rx'd
anchored situps

50-40-30-20-10

30" box jumps (sub for double unders, trying to get the ups back)
Sit ups

6'5" 200lb 28 yo m

Subbed pushups for DUs. Situps unanchored.
12'03"

Working on DUs after. No good enough to go for time.

Thanks to the CF crew, from the kids that take out the trash to the tech guys to coach. You guys are the best, and it is great to see people that SHARE their talents gifts and vision to help others. Fantastic.

10 min on x-country ski machine

CFWUx3
did only 10xSUs and 10xBEs nice and slow to get warmed up, added push-ups to warm-up (10/15/20) and 30# KB swings x 10

"Annie" 11:40
Did "regular army" sit-ups
Sub'd single unders (100/80/60/40/20), did 1 DU every 3-7, counted each as 2 SUs. Finally got it to where I could go DU,SU,DU,SU. Almost there, need to string them together.

Ran 20 min on TM, started at 6.0, up'd it .1 to .2 each min, ran last 2 min at 7.1, just to sweat a bit.

I am sure tomorrow is going to be good.

Max

22:56

As Rx'd
Anchored, hands on the ears

9:05

23/m/5'8/170

18:51

Second time doing double-unders EVER... improved quite a bit between the first 50 and the last 10. Fell into a fairly good SU-SU-DU-SU-SU-DU pattern which meant a lot of extra jumps to get to the specified number of DUs, but I am happy with my jump rope improvement.
Sit-ups were non-anchored.

8:40

DU 30/20,18/6/16,28/2,20,2/8
anchored situps 40/10,30/10,20/10,20,10

30 DU in a row is a PB

They have been getting better because my 6 yo daughter (and her non-stop rope jumping) has me practice almost every day.

Quick question.
The pad he was using under his back, is that just supposed to maintain the lumbar curve? And how necessary is it?

35/m/5'6"/136

6:47 but cheated b/c I can't do DU's yet; doubled the number and did singles instead; also did crunches on stability ball instead of normal sit-ups; yeah, I'm lame but I'm getting better

7:25 as Rx'd PR
Great job Crossfit Rockford! Loved working out hard with you all!

47/m/182

as rx'd 13:25

after 1st round of singe rep du's, I got into the groove of single/doubles in sets of 10 reps to get the rx'd number of doubles

love how these workouts make you learn or die

Annie as Rxd (I think) 12:25
I'm confused. I thought the sit-ups on the video were good-to-go. I wouldn't bash buffalo1 for questioning them. After all, crossfitters are "people" not "gods". They shouldn't be off-limits to scrutiny, but I thought they were legit sit-ups. That's the way I did them. Any guidance from CrossFit HQ would be appreciated.

As rx'd, 12:55 (new PR by 2:43)

Attack? Give me a break. Why are people so sensitive?

Swinging your arms during sit ups just makes sense if you want to go as fast as possible. Any coach telling you otherwise just doesn't want you to go fast. It ain't cheating just the same as it isn't cheating to drop as quickly as possible in push ups or ring dips. It just makes sense.

2 km rom in 7:37 min. 7 sec short.
3 min of hand stand in 7 go's
75 double unders n 6:16 min. Got into an argument where I should do the rope-skiping in the comercial gym.
Time to get my own crossfit gym up and running. After this summer, the first crossfitgym in the Netherlands.
Have fun, Johan

M/48/151
Joined by Lil' Bingo m/15/150

Pre: CFWU x 3 (-sit-ups for both, - dips for me)
bingo: shoulder rehab; Lil' Bingo run 1 mile

bingo: Annie (DU, L+R= 1)--9:15
Lil' Bingo box jumps 50-40-30-20-10/sit-ups 25-20-15-10-5: 4:21

Post: Burgerner WU, jump rope practice for Lil' Bingo

Good time

Bingo and CraigH,

Great insights, enjoyed reading your posts. I'm not a big fan of the media either. I take it in very small doses and always with the understanding that all these media networks are looking for ratings as much as they are looking for real news stories.

Watched CCT Joey's interview. Great stuff man. I completely agree with you.

Time for Annie. Way to set the standard Speal!

back squat- worked up to 170x3 pr
"Annie" 7:20 pr :)

Re all the discussion about the arms and situps - I use a folded beach towel for an abmat. When I drop back I do extend my abs further - and my shoulders and arms drop back further. Then I pull my body up with my abs and my arms swing up and over. Rather than feet anchored, I press the soles together in a butterfly, and extend my hands past my feet to touch the floor. I feel the extension in my adductors as a result.

To an observer, it might look like I'm "throwing" my arms or pulling my body up with them, but I can feel the difference. My arms actually lag my torso movement by a hair, because they're out there only to provide a full extension. They aren't working at all. All the work is in my core.

Only Speal can say for sure if he pulled or floated. But isn't the point to do the same "style" of situp every time, and compare times present vs past, looking for improvement? GHD situps will be slower, but I haven't heard anyone complain about using the arms on them. Full body movement means we don't do things in isolation - even abs.

16:30, unanchored SU, so is that "as rx'ed"?

But damn the guy in our police-gym, who bought that short, cheap, miserable, 1982-colored, aerobic-style, polstered amateur-rope!
At 6'3'' I did DU, combined with tuck n' duck-jumps. If my hair isn't thinner at the top NOW, I don't know... Now it's Buddy-Lee-rope-time!

10:32
did tucks for 50,40,30 then SU mixed with DU only counting DU for 20 and 10

10:30. I have been doing this for about a month and this was the first workout I felt did well at.

gaucoin:

Seems like just a simple disagreement as to proper form, thought the Crossfit FAQ seems to leave room for different types of sit-ups (see below). I'm guessing HQ agrees with you that arm-swinging is an acceptable variation, because they posted the video, but having talked to other Crossfit coaches there does seem to be room for different opinions.

Regarding the arm-swinging during sit-ups, if we're to view it like a kipping pull-up, other than speed do you see any other functional benefits to doing it this way? Do you agree that sit-ups are, unlike many other movements we do, intended to isolate the abs? If so, do you agree that the arm swinging doesn't further this goal?

Take a look at this from the Crossfit FAQ re: acceptable types of sit-up:

"Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder."

As you can see, many of the variations discussed in the FAQ (a) specifically excluded arm swinging and (b), especially in the case of the Janda situp, are intended to isolate the abs at the expense of the hip flexors. It's also clear from this FAQ that HQ accepts that some variations are harder than others, and thus there's a need to compare apples-to-apples when looking at people's times. So, in summary, I would think it's OK (at least from HQ's perspective, though I don't necessarily agree) to use the arm-swing, but it also makes sense to specify how you did the sit-ups in posting your time.

Cheers!

33 m 195#

CFWU x 3

"Annie" as rx:

20:06

I can't even estimate how much time I wasted restarting...I really have to work on my DUs.

8 days 'til the 'Ghan.

HAPPY BIRTHDAY TOMMY!!!!

10:06
30 degree incline sit-ups

Annie as Rx'd (anchored situps) - 21:44

First time I've ever gotten a long enough string of DUs to get the full training effect. Previously, I've only gotten 4-5 DUs then had to restart. I got a few longer runs this time (longest one was 26), and WOW - I felt completely uncoordinated after that, and had to restart after every DU for the rest of the set.

Ummm...and my situps need lots of work. I have to work on the "hollow rocks", 'cause I have a BIG flat spot in my lower back.

In the debate between Gaucoin and the two other Crossfitters, I would agree with you Gaucoin. I don't get it, what is the purpose of coming on and saying Speal had terrible form? Obviously, given where the video was filmed and who has obviously already seen it, the purpose of critiquing the form used was not to help Speal improve his form. The only other logical reason to say it is to try and "cheapen" Speal's effort by putting the asterisk by his time that he used bad form. I think that is unnecessary on a generally positive forum like this one, and would agree with Gaucoin that if someone wants to make pointless critiques to "cheapen" someone's time they better have a similar or better time with "better" form. Otherwise, what's the point? No, you don't need to be a better athlete to recognize poor form, but there is no need to give everyone your opinion if it is negative and there is no productive reason to do it.

M/25/222/6'8"

7:30 mins as rx'

31/m/200

10:02

lack of skill on the double unders

m/34/70/190

12:09 just couldnt get the DUs going today

i dont think speal or opt have this calcium leakage problem. maybe they should test those freaks.

good job speal!

MMalmfeldt:

So much for my attempt at a civil debate. I would hope that if you read what I actually said, it would be hard to say I was being negative or that I was trying to "cheapen" what Speal did. In fact, I made a point of specifically praising Speal's performance and disagreeing with the characterization of Speal's form as "terrible." I just wanted to weigh in on what I thought was a legitimate discussion of sit-up form. But apparently that's too negative for this board. Oh well. I've said my piece (and learned my "lesson," as a first-time poster). Thanks for enlightening me!

Me 10:13, GF 11:37

Both of us w/unanchored feet & abmat for SU.

That was pretty fun, time wasn't good...too slow on the abmat.

8:59 as rx'd

need work oon my double unders but felt great on the situps....haven't posted in a whil gotta get back on track.

had a PB on Fran of 6:58 the other day!(9:03 old PB)

CF + Zone = :)

1K run + CFWUx2 (No situps)

WOD as rx'd: 6min

situps on the floor..

Jodi (F/29/105)
Mobility Drills
CFWUx3

Jodi does Annie in 6:49 (31 second PR)!!

First round 50 double unders were consecutive (new PR for me) and only missed 2 jumps the entire workout! My situps were slow though.

cfwu X 2 no situps

subbed box jumps

11:48

Can someone explain why a box jump is not a good sub for double unders? I know that the correct sub is tuck jumps. Thanks

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

38/f/137/5'7"

24:00
Anchored Situps
And this was my first time not subbing singles for DUs in a WOD. The first 50 took me over 6 min - ugh - but I did them all. :)

First time for Annie. 17:00 not Rx.
GHD sit ups.
2x single jumps.
First time on jump rope since elementary school I think. Slow turning the rope, so extra jump between actual rope jump. So, does that count as 4x single jumps?

subbed du with tuck jumps. Situps unanchored without kipping. Worked hard on this one

8:08mins

32/F/5'10"/155#

Severely disappointed in my double-unders. Legs sore from working on POSE yesterday, but didn't think it wouuld really affect my performance. Oh well, this was my first time doing "Annie," so at least I can look forward to a PR next time ;)

w/anchored AbMat situps
10:55

This website and the CrossFit community that has grown from it are outstanding. Thank you to Coach and Lauren, the folks who work behind the scenes, the athletes like Speal who inspire and awe us, and the people who go out and represent the heart and soul of CrossFit in their basements, garages, and affiliate gyms. CrossFit has changed my life, and I can't thank everyone enough.

Actually got a few DU's while warming up, but stuck with doubling single-unders one more time. Did Speal-style anchored situps.

8:48

Cut my time in half since last July. I wouldn't believe Speal's video unless I saw it. What a set of lungs that boy has!

Oh yeah, I haven't seen any mentions in the posts about the new comments format. I'm sure there is a good reason for it, but I really miss being able to simply click on someone's name to email them.

And boy, oh boy, do I second what Larua DeMarco just said: Thanks Coach, Lauren, Tony, and everyone. It has changed my life also.

DID YESTERDAYS WOD TODAY STILL CAN'T JUMP OR RUN DUE BACK PROBLEM.
5K DONE IN 31:10

OK, I went back and read my post, and I did say that I had been told swinging-arm sit-ups are cheating. So, to the extent anyone may think I was, in a round-about way, calling Speal a cheat, that's not what I meant, and I apologize if that was the meaning anyone took from it. I did not want to be negative. My goal, in fact, was to move away from the negativity and instead discuss the merits of different types of sit-ups, and the extent to which choosing different forms can affect times and work-rates.

So, if i had to start over, how about this:

"I had been taught in the past not to swing my arms when doing sit-ups. Anyone have any thoughts on the correct form for sit-ups?"

Cheers!

46 - 6' - 215#

Light warm-up (not CFWU)

As Rx'd

5:24

Feet anchored with Abmat.

Post: DU practice, want that gold standard of 200 DU's in 2 minutes.

Charity-
UA Abmat SU's
6:03

#153 MMalmfeldt - This sit-up form debate has been productive for me. I thank buffalo1 for questioning Speal's form. Okay, he probably should have worded it differently: would that have made a difference to you? The subsequent posts that discussed different ways of doing sit-ups were quite instructive. I'm going to try some of those variations to see if I can find a balance between speed and strength. Without buffalo1's question and the responses my sit-up knowledge would be less than it is now.

I come to the CF website and this comments page to learn more about fitness and exercise. If someone wants to question the way an exercise is done on the video I think we all can benefit from a rational discussion and response to the question. Heavy-handed responses such as, "Don't question his form because he does it faster than we do' don't help any of us."

31/M/195

~6-7 minutes. I didn't have my watch with me.
Anchored feet and doubled up on single jumps.

14:39 as rx'd.

The double unders got better as I went along, but this is definitely a weak area for me. I wasted a ton of time starting and stopping.

I'm having shoulder surgery on Tuesday, and this is a workout I'll be able to do while I'm doing my shoulder rehab.

I forgot to say that I hold Speal's time in awe. I could never hope to come close to his times. Heck, I can't even come close to the number of reps he can do without taking a break.

And I too thank Coach and Lauren for the website. I've learned a lot from it. For years I used to go to the bookstore and go through all the fitness magazines and books looking for a better workout. Now, since I found CrossFit I hardly even glance at those books and magazines. With CF I've found the better workout. Thanks Coach.

OK, kids, time for a little breather.

"Annie": DU and sit-ups. Post TIME to comments. Do it fast. It's you vs. you, so record what you did this time so that you can compare how you did next time.

Clinical observations about video technique seem to be very acceptable, and seem to be a springboard to the educational process. "Looked like kipping sit-ups to me" would fit nicely in this category, IMO. I think this kind of statement is welcomed by the entire community, or should be, whether it comes from a long-time CF'er, newcomer, monster, or average athlete.

Perjorative comments, negative critiques, are something else, I think. "...the sit-ups looked terrible" is an example of an empty negative critique. In order to have any worth to the community these comments must not hang out there like a lonely billboard on a deserted highway. They should have context, supporting thoughts or facts. The burden lies on the shoulders of the poster, and the simple fact is that a newer poster, or a poster not yet known to have some background that would qualify him/her as a de facto expert will face a harsher reception. This is as it should be.

Methinks Gee Ohcoin is responding to the second half of buffalo1's post, and I think that he and other posters who agreed have a point. But, in keeping with my pattern these last 27 months or so, I think buffalo1 does us a service in the beginning of his post by opening up a conversation about sit-up types and sit-up form, and I think that this is a worthwhile conversation to pursue simply because we are all students of fitness; we can all learn from this.

Indeed, did anyone else notice that OPT responded to observations about his HSPU form of another video by altering his technique and STILL performing at an inhuman level?

Come on...lighten up...seize the opportunity...teach and learn...

14:39 as rx'd.

The double unders got better as I went along, but this is definitely a weak area for me. I wasted a ton of time starting and stopping.

I'm having shoulder surgery on Tuesday, and this is a workout I'll be able to do while I'm doing my shoulder rehab.

As far as the correct way to do sit ups...Watch the Nasty Girls video and you will see different types of sit ups by the pros. Most of them do have a swing, especially as fatigue sets in.

Can't wait to do the WOD tonight!

Gnat

Sorry for the double post!

BW 170

as rx'd

4:19

Great job Speal. 5'5"...haha.... maybe while wearing some heals.
Looking forward to getting some workouts in with you this week.

27/m/5'10"/182

Annie as rx'd: 12:15

DU's can be very frustrating! Great workout none the less.

9:35

Anchored feet on situps

RE sit ups:

My guess is the people (myself included) that generally have issue with sit up form are most likely military. The Army sit up requires the base of the neck to break the vertical plane from the base of the spine (I personally could care less about where his hands were since hands behind the head stresses the neck when you start to fatigue). Since his butt was so close to his heels, it's not possible to break that vertical plane, thus not achieving the complete sit up (Army style).

They wouldn't count on the Army APFT, but this isn't the Army, it's CrossFit. Besides, what he did wasn't any easier, might even be harder since it's kind of like a super crunch. I'm sure they sucked just as bad and I know that I couldn't do it in the same amount of time.

33/M/192lbs

CFWU X 2
7:55
Subbed 20in jumpbox on ice-chest for double unders

12:15 sub 2x single-unders / situps on GHD, down to horizontal... i don't think i was doing myself any favors not going all the way down, because of all the ab work it took to stop at horizontal

Complete as RX'd subbed tuck jumps for double unders.

15 Min

had quad cramp right in middle...ouch. Took a bit of steam out of me.

Opps...So sorry... I meant watch the Trevor Team WOD to see the different styles of situps!

Gnat

30 M 6'0" 181

6min

"Annie"
Sub 2/1 singles for DU's, feet anchored for situps.

Time: 14:18

Post: 5X5 Pullups/Ring Dips (negatives), volleyball for 1 hour

As far as I'm concerned, Speal got his back off of the floor 150 times....FAST! If you were to record your workout everyday, you would find flaws and room for improvement everyday. The fact of the matter is, the the work was done (in less than 5 mins BTW) and it was a great video. I don't think team Glassman would have posted it, if they weren't "approved" reps.

37m 185
14:30
anchored, "kipping" "terrible form" situps
still can only DU like this: single, du, single, du, single, fail, single single du, single, fail, etc.
speal's "resting" du's amaze me. must be that buddy lee jump rope...

25-20-15 and 10 rep rounds of:
Double unders (subbed tuck jumps)
Sit-ups
5:04

45/M/6'/185
firedog06@comcast.net

TIME: 8:09

200,160,120,100,40 FAST SINGLE-UNDERS. MY DU'S SUCK.
50,40,30,20,10 UNANCHORED SIT-UPS

PACK TEST 411:

TO PASS ALL MUST COVER 3 MILES WITH A 45 POUND PACK IN 45 MIN. OR LESS. SOUNDS EASY RIGHT? THE CATCH IS NO RUNNING OR SHUFFLING ALLOWED. MUST BE A FAST WALK ONLY OR YOU WILL BE DQ'D.

LAST YEAR-42:23 THIS YEAR-41:26

MY LIMITING FACTOR NOW IS MY STRIDE LENGTH OTHERWISE IT FELT EASY. FINISHED FIRST OUT OF 16.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Great job Speal! That's inspiring hitting those DU's like that. I'm workin on it!

27/m/168

As rx'd

11:21

Yay! One I can do as rx'd! The Buddy Lee jump rope definitely makes DU's easier--I highly recommend getting one if you haven't already!

8:17

16:09

11:46

25/m/187

"Annie"

50-40-30-20 and 10 rep rounds for time of:
Double-unders
Sit-ups

17:13

36m/6'1"/180

Tuck Jumps and Abmat situps

9:50

m/27/6'2"/215

Ran 5K this morning with CFWU

Afternoon Annie

As Rx'd 11:30

10min hang board after

26/F/115

As Rx'd
20:01 (ugly time)

First time with the DU. The first 50 took me almost 10 minutes, but finally got the rhythm and finished the last 100 DU + SU in 10 minutes.

M/173/5'9"/21

Rx'd in 6:32

man Calgary Colin how'd you get so good at double unders.
I went the Speal - anchored AbMat version - 6:28 last time was 7:44 unanchored. I know that my sit ups were better today not really any faster but straight through every round and my double unders were way better.
Rob C - good job - I may have to go again unanchored
Knee was very sore unfortunately from yesterdays run so squatting was out of the warm up and post was speed bench press 50% 1RM for 10 sets of 3 with 45 sec rest between sets.

23:27 Subbed DU attempts

45/180

15:13 as Rx'ed.

5:55 as rx'ed (PB), last Annie was 6:57 about a month ago during my strength phase.

I think I missed one double the whole time so I finally get what Speal was saying about the doubles being the rest because the abs were smokin' but all straight through. Feet UNANCHORED and arms FLAILING like they were on fire.

Pre-loooong warm up with many doubles and different sit ups PLUS Burgener's with weight.
Post-30,20,10 of 20" box jumps and K2E = 6:12. Jumps all high speed and unbroken.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/215
wod as rx'd

6:07 (pr)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

14:36
Forgot to do the last round of 10

Did Nate today, 12 rounds w/ jumping bar mu's, hspu's w/ Miz W holding my feet aloft, 70# db swings. A great WOD for a great patriot. Thanks
Coach. BW:172 Y/A:59

M/35/5'10"/210

10:02

basic bounce 100/80/60/40/20

Intent - My knees are now paying for it...they are now both aching instead of just one.

M/37/187/70"

Annie (Enhanced)

50/40/30/20/10/10/20/30/40/50
DU
Situps (on core ball)

18:00

I got my first muscle-up today!

After the WOD, I decided I wasn't going to leave my garage until I got one. It took a while but I finally got it. Happy day!

As for the WOD, I still can't string DUs together so I had to alternate with singles, counting only the doubles. Sit-ups were anchored, flat-ground, shoulders touching floor and knees on each rep.

16:08; slow but it'll get better as I get more efficient with DUs.

Also, I made a slosh pipe last night (only 15 bucks!) and it's my new favorite piece of equipment. I'm pretty burnt after 5 OHS with that thing.

33/M/185

Don't have a jumprope, so

50/40/30/20/10

24" box jumps
#135 floorwipers

oops, forgot time, 20:51

I got a chance to check out Underground CrossFit in Edison NJ. Awesome place, totally no frills. Zach Evan-Esch has the same energy and enthusiasm and thinking outside the box that Coach has. He had me doing tire flips w/ a 360# truck tire. Oh, mama! he's a great addition to the CF family. Check out Underground CF. thanks, Zach!

Approx. 12 min, using clock at gym instead of stop watch.
Double unders
Anchored kip sit-ups.

40/M/191

CFWU x1

Annie

50,40,30,20,10
DU subbed 2x singles
Sit ups feet anchored 1st 50 hands behind head rest arms to side.

9:15

I didn't feel singles were that strenuous and tuck jumps are too hard on my lower back so I did 50,40,30,20,10 wall jumps in 2:10.

M/35/69/180

As RX'd 7:42

Workout done the same as in the video.(Only not as fast)First time doing this WOD and now I see what Speal meant about the situps making him dizzy during the DUs. Did the 50 DUs unbroken, but on the second set I missed several times until I got used to doing them dizzy.

32/m/210/6'5"

14:50

This really sucked, the rope I use was at work since I do most of my workouts there. I had an old rope here but it was about 1.5 feet shorter, I could still do singles pretty easy so I figured it would work...nope. Could not string together more than 5 DU's at a time until the 20 round. Finally realized I had to duck and then basically do a tuck jump, otherwise the rope would catch my heels. Blew my time...oh well.

11:55
Knees to Chest

46 / 172

as rx'd 16:58

modified: didn't do double unders - did twice the rx'd amount in regular jumps
18:07
25m/243lbs

29/f/110

no annie today. a bunch of crazy crossfitters got together at crossfit seattle for murph. great job to everyone!

murph: 32:05
10-20-30 (pull-push-squat) x10

1st mile 7:00min flat
2nd mile: 8:20 (?) took a pukie break on the first 400m

pull-ups and squats were alright, stupid push ups always give me and my shoulder trouble.

eric 34/m/147

murph: 34:01

cindy style
mile 1: 6:30
mile 2: ???

pre: stretching
post: brunch + nap :-)

thought about doing annie later today, but I don't think that's gonna happen.

Tom W- if you see this, great job and hope your knee feels ok tomorrow!

bwt:151

as rx'd: (abmat)- 6:42

M/22/6'1"/185

As RX'd, feet unanchored: 5:48. My legs are still beat red from whipping them on failed jumps. Would've done more but I was at a swim meet and there was no gym

Did play basketball for an hour though. Scheduling mishap left a lot of time between sessions.

PS. My swimmers did great today. I love seeing their faces when they set new bests. It's exactly like mine. Surprise and happiness and awe-struck at the same time, but also knowing that there is always room to improve and will listen closely for advice, coaching or anything that will make them better swimmers (or in my case, now, a crossfitter)

8:57

since I am relatively new to DU's, I used this as practice, and I broke it up to make it more manageable to learn the DU.

15 sets of 10 DU's/10 Sit ups - 30 minutes

Just wanted to thank Max and Mike for their comments and support yesterday. Mike, welcome to Crossfit! Max, I'm with you brother. I'll be putting my son's first birthday cake in a bag and stomping away.

4:52 with anchored sit-ups

25:37. No previous in my workout log to compare with.

I can't put together a string of DU's, so I do 2 single-unders then 1 double-under, with only the DU's counting for the set. For those of you who don't have a Buddy Lee jump rope yet - GET ONE!

As for sit-ups, I like doing them with an arm-swing, and feet not anchored. It feels more dynamic and I think I'm developing coordination that way.

28 yom, 180 lbs

12:27(pr) as rx'd

Just over 20 minutes last time

23/m/171

Subbed tuck jumps for double unders

10:15

sub'd Wall Balls for DU

different kind of workout, but a good one

try it ;)

cfwu, Burgener warm up
9:48... sub'd 2 x single unders

28/M/175
11:14 as rx'd

Jamie
26/F/134
30/20/10 reps of single unders + sit-ups
7:38

8:20 though I'm bummed, as I was warming up with singles my jump rope broke so I had to do tuck jumps. I guess it's time for me to order my Buddy Lee Jump Rope!

m/23/6'2/225

as rx'd:12:52

Age 52/BW 250# subbed rows of 500/400/300/200 and 100 for double unders. Situps anchored full extension. (20:05).

42/m/68/185
11:30
used a bosu ball

David:

CFWU x 2 + DU Practice

WOD, as rx'd: 18 min 57 sec.

PR by 1 min 29 sec! Woo Hoo!

Notes: Pretty good improvement from last time (new PR). Double unders are still stinky though. Slowly starting to get them though I think.

On the downside, yet another Buddy Lee JR broken in half. The cords don't seem to hold up or be conducive for use at a small garage affiliate. No worries though.

Have great one everybody!

David.

"SUNDAY, BLOODY SUN-DAY"

It's Kizer again:
26/m/5'11ish/240ish I think...we'll know Tuesday :)

So YEA Crossfit has pretty much changed my life and blah blah blah look on routine, for the better, my hat goes off to everyone who has made this place such a great come to environment. I pray that it stays up for infinity haha!

I'm a little heavy still so 'double-unders' aren't in my vocab-per say so I just did regular jump ropes (can I call them that? :) and might I add...smoked em!

100-80-60-40-20: jump rope
50-40-30-20-10: anchored sit ups: military/Speal style
Time: 7:51.69
3-2minute rounds for jump rope practice w/10 pull ups

Thanks for letting me post

Kizer~

I don't often chime in on the form stuff but here's my .02 anyway. I recall hearing the coach say at a Cert when questioned about using the arms on certain movements including the sit up his response was "you don't run with your hands in your pockets" Sometimes momentum is our friend within reason. (forgive me coach if I have misquoted you)
I did anchored AbMat sit ups today and used a bit of arm swing on the way up. My abs were justed as fatigued as when sitting doing isolated abs work.

8:40

M/27/6'1"/193#

Subbed tuck jumps for DUs

11:38

Tim:

pre: 5x5 warmups: Burgie, MU/LPU/HSPU/GHD/GHR

wod: 9:00

post: 35# 2-arm DB squat snatches

m/39/150/5'6"

annie: 7:23

sit-ups unanchored.

16:20
Doubled-singles -- c/n do double unders
Curses!

5.16
as Rxed
AB mat sit ups
DUs

26/m/165
as rx'd 6:10
All double under sets unbroken (a first). Sit-ups were another story because I was out of breath.

boosmith, what podunk place has people that laugh at guys jumping rope? No boxers there, I guess. Puh.

26/m/165
As rx'd 6:10. All double under sets unbroken (a first). Sit-ups were another story... out of breath. Beat last time by 3+ min.

28/m/189

10:45, speal-style

36M/5'10"/163.5#

As Rx: 8:53.

Should have pushed this harder.

24/M/6'3"/185

8:47, subbed tuck jumps for DUs.

Worked on them as part of my warmup and I am still a ways from stringing them together.

Any crossfitters have advice on incorporating long runs into the crossfit wod's? I'm new to crossfit and want to keep with it as I start to train for next marathon.
Thank you

F/38/160/5'10"

10:58 as rx'd
double unders slowed me down on the first two rounds, then I finally got into the rhythm of them.

Last time was 14:36 with only 20 du's, then the rest tuck jumps.

2/3s cycle
pre: cfwu and rom
post: turkish get ups with 1pood kb those are tough

40,30,20,10 took out the 50 as 1/3 of the total
4m40s flying through double unders

35-25-20-15-10 rep rounds of
- 2x single under
- sit up

Forgot to start the stopwatch until after the first round of jump rope, which I think took at most 2 minutes. Watch said 12:54, so let's call 15:00 my time to beat.

Today was my first day with a jump rope since I was a child. $10 at Dick's, and it's pretty nice! Jumping rope is fun!

M/23/156

"Annie" as rx'd 15:32
(sequence was single, single, single, DU...situps all consecutive w/ feet anchored)

27 YOF

16:05 as rx'd

27/m/185lbs

What an effort by the cat on the video! He made that look easy. I finished it in 11:53. That was a frustrating WOD...it seemed like the DU's took longer than they should've. You've got to love the burn in the shoulders after 50 straight.

33 YOM 192#

15:45 as rx'd

16.50
collins park- south beach, fl

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd
12:55

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

35/F/125

2x #of single jumps, so did
100,80,60,40,20,10 jumps and 50-10 situps

13:32

7:01

did first 32 straight through (pb for double unders), then fumbled through the rest, sit up's anchored and unbroken.
last time 11:11 so happy with progress

skipped the 50 DU at the beginning- shouldn't have!

12:25

Missed way too many double unders. I would've been faster doing them one at a time since I kept missing the second and third ones.

Feet anchored.

Jump rope broke near the middle so I subbed like 15 of the double unders with 21" box jumps, then used my partners rope since I got ahead of him.

I need a buddy lee!

m/35/238
my double unders suck!! First round did 25 about every other but kept missing finished with singles X 2. 11:55

Subbed 3 x single unders until last set, then subbed tuck jumps (workout partner was using the jumprope). Unanchored sit ups with cushion under low back for greater extension.

11:03

Where do you get a Buddy Lee jumprope? I can't do double unders and I'll take all the help I can get!

m/40/177

13:15

DU were better but still a ways to go b4 I can burn thru them like I would like. Thanks mhlane for use of the buddy lee- so much better.

Single's

9:40

19/m/168

Subbed double unders for box jumps.

13:11

Jeff in VA John in NY
Yesterday's results
Jeff 5 K 26:45 on TM
John 3 mi 23:34
Annie today: we both subbed tuck jumps because we suck at double unders
Jeff: 9:38
John: 8:51

#273 LisaAnne

You can order them online. There's a link to the Buddy Lee website at the bottom right of the CF main page. Or just google Buddy Lee jumpropes. I got the $35 one and love it! It's worth every penny in my opinion.

6:58

First Muscel up today

9:15

wanted it under 10:00. I was very surprised to do 50 du straight. Technique started to fail towards the end of the wod.

22/m/170

I need to work on my double unders. I still suck at them.

As rx'd
17:45

du'd every other rotation
12:58

Annie as rx'd

15:50

A lot of restarts on the Double-unders but I got all of them. Toes took a beating and I give myself a couple of decent whips across the legs and arse.

Situps killed me, its been a while since I've done any. Feet anchored, fingertips at temples/eyebrows, lots of broken sets.

12:40
as rxd

44/76"/192

CFWU x 3

19:50 as rx

1st set of DU's terrible - rope way too long - switched out during second set - decent improvement

SU's unanchored

13:48
DU's were pathetic and VERY frustrating. I even started over at one point. Not that it helped any...
I'm gonna do this again real soon. I'm not with you yet Annie.

M/28/6'/185
As rx'd:

12:45

This one sounded really easy on paper. First time doing double unders also.

M/36/190

I have a cold, but pressing on, I made up yesterday's workout - 5k in 24:10 (slow).
THEN:
I did Annie as rx'd: 12:37 (PR).
Legs were definitely feelin' the DU's after the run, but was able to get all of them, broken of course.

Pre: 5 min TM jog, CFWUx3, Burg wu, barbell wu's and stretches. Around 35 min. Avg. HR: 140.

Workout: 18:47. Avg. HR: 148. Subbed tuck jumps (not good at DU's yet); anchored sit-up's.

Post: Stretch!

CFWU x3 (10 reps, minus sit-ups)

"Annie" 50-40-30-20-10 reps for time of double unders and sit-ups

Mostly single unders with some double unders (my first-yay!).
Sit-ups with feet anchored and hands behind head (strict military-style)

14:12

F/58/5'6"/135

50-40-30-20-10 Tuck Jumps
50-40-30-20-10 Sit ups (anchored)

7:05

I need to work on my jump roping in general; then I'll need to work on DUs.

Spent the first 15 minutes of warm up just trying to get the hang of a DU. Never did...added 150 single unders at the end of the WOD to punish my self for my lack of DU skills. Did all non-anchored situps...

6:37

9:10
su,du,su,du...tried to jump the same height on all of them
feet anchored situps

Wow. This is my first time visiting crossfit and geez, am I out of shape.

I got 6:52 of the WOD and even then was I doing them half assed. I couldn't get my body to sit up higher!!

I seem weaker than i was in high school yet weight training for a few months gave me incredible gains. It's a new resolution to visit and Wod everyday :D

42/169

DU's are terrible so I subbed 3 singles for every double under.

150 single reps
50 situps
120 singles
40 situps...

13:24

Anchored sit-ups

15:16

DUs strung together in 1s to 4s. Getting better though.

30/M/5'5"/168

As rx'd

7:32

Did half an Angie today, subbed dips for pullups, and did 21 KB swings, 10 one arm with both hands, and tried to juggle it a little bit also to warm up. No idea how long it took as I had my new ipod on wifey got me for valentine's day...totally forgot to set my watch!

dammit 9:13
sandy 12:51

9:26, box jumps due to lack of jump rope.

Played catch up with "Fran" then;

"Annie"

15:00
Army-style situps, feet anchored.

OK, anyone know any new curse words? I used up my entire repetoire of curse words (and repetitively too) on those confounded DU's. #%&!

Speal - amazing, You finished the whole thing before I finished my second set.

20 minutes on the bike afterward.

10:50 as rx'd. Stuggled with the DU's. Getting better but still a long way to go.

This WOD should be named "pain in the assie" for those who are forced to do it in the basement! Low ceiling, power rack on the right, furnace on the left-

As rx'd (first annie) 13:20

m/36/6'2"/195
Colorado Springs

9:00 as RX'd

Still room for improvement on the double unders, but much better from my June 2006 time of 20:36.

16:45

24/f/5'6"/145

9:54

32yom @ 195

As rx'ed: 5:52

40/m/157
10:58 pb

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders SUB Singles 100-80-60-40-20
Sit-ups SUB 25-20-15-10-5

9:40

F 13 67 134

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders SUB Singles 100-80-60-40-20
Sit-ups SUB 25-20-15-10-5

7:26

12:11 as Rx'd (GHD Situps)

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders SUB Singles 100-80-60-40-20
Sit-ups

9:11
--------------------------------------------------
Compare to 070703

50-40-30-20 and 10 rep rounds of:
Double-unders SUB Tuck Jumps
Sit-ups

10:25

9:43

MDX and buffalo1

I hope you two don't think that I was taking anything person that either of you posted. In fact, MDX I don't think there was anything wrong at all with any of your posts. I agree that there is some productivity that can be gained from questioning whether form in one way or another could change things. In fact, I have questioned certain form on here and have come away with a better understanding of it (I didn't really get kipping pull-ups at first). I was more commenting on our tendency (and I am including myself in this) as humans to try and cheapen the achievements of others by questioning the way they did things. In the end, we all know that we are only really competing with ourselves and as long as whatever form (that doesn't cause injury) we use is consistent we will have a consistent bench mark to judge against. In this case, we all saw how Speal did the workout so if we want to judge ourselves on Speal's benchmark, we know what form he used and what form we should use to compare. However, I do frequently see people on the boards question the form of the video on the main site in a way that suggests they are saying "he did okay but just because he cheated". Regardless of whether or not the comment was meant to be made in that tone, it does come across like that when phrased "so and so's form was terrible on the sit-ups". I don't remember who posted afterwards and asked if it would have made a difference to me if the questioning of form would have been done in a different manner and the answer is yes. I think it's great to question everything (that's not answered already in the FAQ's), as long as it is done in a respectful manner.

33/M/180
12:37 as Rx'd
Not good with the rope...
What type of jump rope should I buy?

As rx'ed (Situps with AbMat)

12:44

Double unders were abysmal. After 3rd round, I started string more than 2 or 3 together, but the first round was a soup sandwich.

AL

10:20 with tuck jumps

M/43/6'1"/170

subbed single unders 100-80-60-40-20
anchored SUs w/ hands on chest
otherwise as rx'd

8:31

The rope I used was one hanging in the gym. When I did the "stand on the middle" test, the handles come to just above my waist. I'm convinced I need a Buddy Lee jumprope if I have any hope of mastering the double under.

10:40

34/232/6'3"

16:15

M/35/5'10"/215

Did some DU's but mostly did double and triple the rx'd with singles.

Time 16:32

6:35 but i think just single jumps
Track
1:42
1:41
1:37
1:35
Walked ever other

Holy crap, Speal you are a super-freak! Nice.

38/m/190
as rx'd

9:37

M/24/180
rx'd, 14:42. couldn't find a rhythm on dbl. unders until the last 10

34/M/160

as rx'd 12:07

M/42/195

9:58
Ab-mat anchored situps

MMalmfeldt #134 (and Bingo, Pesqueso and MikeC1):

In complete agreement!

Rock on!

M

My double unders suck the big one.........

as rx'd

12:10

Jared (26/5'7"/135)

Sub 3x single-unders. Time: 13:14

Candi (24/5'3"/125)

Same as me, but 1/2 volume. Time: 9:34

# 278 - thanks for the info. I'm off to go shopping now!

subbed tuck jumps
anchored sit ups

6:55

16:29

I tried to do double unders for awhile butI can't really do them at all. So I did reg jumps, not for numbers but for time. Did 4:00 min of jumprope for the 50 then about the same for 40 and then redeuced the time jumping.

Anchored SU with unbroken sets.

#227 - Nadia.

Thanks. Your performance was inspiring! I was thrilled to do "Murph" for the first time in 45:40.

Nothing wrong here that some fish oil and a glass of red wine won't cure :)

So this was my first time really trying to jump rope since I was about, oh, 8 years old. It was pretty hilarious. I kept hitting myself in the head with the rope, and cursing, and I’m sure I was quite a sight. I ended up scaling the workout to single jumps, because the double-unders were just NOT going to happen today, but now I’m determined to figure it out for next time.

9:20
w/ singles instead of double-unders (I know that's not the appropriate sub, but it let me work on my jumproping, which I needed...)

13:00 A better jump rope would have been nice..

Single-unders - 100-80-60-40-20
Ball crunches with feet on wall - 50-40-30-20-10

Time 9:45

When I can do double-unders I know my time will drop. Maybe next time.

sub tuck jumps
Jim 48/M/170 12:54
Darryl 36/M/190 13:46

15:36

m/30/77kg

as rxd

15:42 man i suck at double unders

12:43
subbed tuck jumps

m/36/175

13:51

Did Speal-style with these subs: I was taller, fatter, slower. Feet anchored, DU's were a disaster and, um, yep, I'm still fatter.

Still taller, though:)

So I got that going for me, which is nice...

m/27/176#/5'10"

tuck jumps
"kipping" sit-ups

t = 13:28

Sit-ups were a major sticking point on this one.

M34/87kg

subbed double under with boxjump.

MaTePe: 22min

Lel: 35min

M 37 5'10" 149.5#

:s/double unders/single unders (x2)/

(so, 100, 80, 60, 40, 20 Singles; 50, 40, 30, 20, 10 situps)

13:15.06, HR: 145 avg, 199 max

(Mental note: Do your workout in the day on a weekend, so you don't go out to a party and dance for three hours, then have to do your workout AFTER that. Duh.)

CAN NOT do double unders. I am uncoordinated and very new to jump-roping in general. Rope kept hitting my foot on the second pass. Will try again next time. Instead did

2 X Singles instead of doubles,
Sit-ups as prescribed.

10:20

M/27/5'11''/197.5 lbs

19:33

Terrible coordination on double unders

As Rx'd feet unanchored- 8:59

BW 203.4
16:41

F/37/5'6"/140

7:05
sub 2X singles for double-unders; unanchored sit-ups

M/40/5'11"/190

7:49
sub 2X singles for double-unders; unanchored sit-ups

22:39

Abmat situps

7:52 as rx'd

44 yom 5-6 170
sub'd 12lb wallballs
20:00 flat

Me: 41yo/M/5'10"/190lbs

No Warm up for this one

WOD: 7:18

Sit ups: anchored with hands as shown in the video. This is the fastest way to do sit ups. In the warm ups I always do sit ups unanchored with my hands across my chest.

Double unders: used the tuck under sub. I have to learn double unders. The cycle time for a good tuck under is longer than the cycle time for a good double under. Its also true that you won't miss a tuck under but you can certainly miss a double under. Still, I need to learn double unders.

Have Fun, Train Hard,

Billy

13:59

26/m/5'9"/165lbs
CFWU 3x10
23:25

As Rx'd:

14:43

Struggled w/ the DU's..def need some work!
I left some room for improvement..that's for sure.

13:39 as rxd.

This is the first time (ever) I have been able to do 50 straight double unders without screwing up.
I still do 1-2-1-2... style though. I cannot do more than 10 straight double unders w/o a single jump in between.

165/29/m/5.9

5:08

I like that workout. left lots of room for improvement.

22:50. As Rx'd.

Sit ups with feet anchored as shown in video.
Double unders--I have to do one single under for each double-under, and take frequent breaks.

My double unders are sorry looking. My time was screwed up mainly by bad technique rather than actual fitness. I'll get it eventually.

41yo/m/6'1.5"/172 lbs

44 yom and ~283#

1 day delay (did it 2/18/08)

as rx'd in 18:51

27/m/6'7"/220lbs

sub tuck jumps for D/U since the jumprope i have is really too short for me

situps on ab mat.

14:43

20/M/145lbs

Subbed 2' box jumps for DU

About 20 minutes and some odd seconds. I can't believe I lost my @#$%! stopwatch.

44/m/160#. As rx'd, du's took forever as I can only get them one at a time. 17:20. Did an extra 50 situps and 100 push-ups afterward.

Completed the exercise as described in 14:42. First time completed this exercise. Felt awesome.

35/M/150#

As rx'd:

5:55

43/f/5'6

cfwu X 2

as rx'ed
23:15

Jeff
Did WOD @ Barbell Cert.

5 rounds-
135# squat cln. 5 reps
40# weighted PUs (DB between feet)5 reps
6:04

Forgot to post yesterday.

As RX'd - 7'17"

Used anchored/abmat situps this time instead of GHD, which I had used in the past. All D/U's went fine until the 3rd set in and then my rhythm went all to hell.

Although the time was fast, I did not feel the beat down of the WOD like I had in the past using GHD situps. I will most likely revert back to GHD in the future.

unanchored sit-ups
10:33

6:14 as rx'd

7:20 as rx'd

21:51 @ sta 5

25ghsu-25reg
20ghsu-20reg
15ghsu-15reg
20reg
10reg

8:50 as rx'd

previous = Bungled this one. Did 40/30/20/10 in 7:36

Age 36
BW 185

19 minutes, on the nose. 19:24 last time.

as rx'd:

mc @ 12:15
dd @ 11:47

Both have BL jumpropes (aerospeed). Expensive but worth it imho. Used to use the $5 types but they break at the handles or center of the line. BL ropes are fast, fast, fast which makes it more intense! Love ours.

M/40/6'2"/195

As Rx'd

8:37

Burg. warm up - sets of 10 per movement
practice double unders - I suck at these
WOD with 2 x single unders/anchored: 9:33
practice DUs again - Still suck but got a few more good ones.

test - why can't I post?

34 mins and change

Sux, I know, but I just learned how to do DU's. Up until this point I have sub'd tuck jumps for DU's but I finally said I have to learn how to do these no matter how long it takes me. So obviously it was slow going, doing strings of 1,2 or 3 DU's at a time. But next time around my time will only improve.

m/6'4"/218 lbs./ 28 y-o

cfwu- 3 rounds + 3 rounds of 60 single unders on the jr.

First time Annie.

As rx'd 5:56.

Did this with a beaded jump rope making the double unders a lot more work than necessary. Real fun W.O.D.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
just started jumping rope, and have a crappy rope thats too small, soo all the jump rope is regular.

50,40,30,20,10 jump, SU

11:27
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

as rx'd
8:34

can't just start doing DUs, I get 5-10 then trip up. But then I can do 25-35 easy, very annoying

M/38/216

Annie as RX'ed: 11:47

First and last set were very good on the DU's. Rhythm was fleeting on the other three.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

9:07(pr)
previous time was 25:10, so quite the improvement.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/38/216

Annie as RX'ed: 11:47

DU rhythm was good on sets 1 & 5, but fleeting in the middle three.

M/38/216

Annie as rx'ed

11:47

as rx'd 9:06

DUs were really hard to find a rhythm on. Just another thing to work on.

as rx'd 7:28

subbed tuck jumps for DUs. Not coordinated enough with DUs to do them yet.

26/m/6'3/170#

As Rx'd

10:07

23/f/5'8/139#

As Rx'd

10:46

75 X 75# Snatch
then
40,30,20,10 Doubles and sits
7:31

Catching up - did this on today (Monday)

7:56, PR by over 5 min compared to last time (which actually was 7/7/3)

sweet...

Catching up - did this on today (Monday)

7:56, PR by over 5 min compared to last time (which actually was 7/7/3)

sweet...

Jake 17:05
Laura 19:40 both as rx'd

AS RX'd

17:35

First Time!

CFWU x3

WOD
:07::01

Did this a day late, I cought a nasty bug 2 days ago. Sit-ups were anchored as in the video. The alttitude in Klamath Falls worked me.

Get some, Go again!

26/6'8"/210

7:44 as rx'd

M/48/185

As Rx'd 8:05

Correction: 24:27, not 23:27

6:52

double unders unbroken.
sit-ups broken.

25/M/6'2"/200

25:38

42 seconds better than my last 5k!

36 205lb m
15.54

As rx'd 10:24, situps were un-anchored with hands beside my head.

12:33

subbed 3x single unders

working on DU's

m/28/192
Annie as rx'd 6:21.

Rowed 5K Friday
Basketball game Saturday
Thanks again Crossfit
for a great recovery after the game
See second post for Annnie times

Rowed 5K Friday
Basketball game Saturday Thanks again Crossfit
for a great recovery after the game See second post for Annnie times

row 5k friday
basketball game sat.
see second post for Annie

Annie as rx'd:

10:18

Owe the time to missing double-unders. I really liked this one. I can see myself doing this one every day (never thought I would say that about any crossfit WOD).

27/f/137
11.00
double-unders felt good. Took a little extra time to get between sets. Sit-ups were un-anchored.

27/f/137
11:00
Double-unders felt good. Sit-ups un-anchored.

27/f/137
11:00
sit-ups un-anchored

sub - side to side jumps over aerobics block ~12" wide, 3" high~
sub - crunches, x1.5 (75, 60....)

5:05

anchored situps
9:36

subbed box jumps, 14" box for double unders
12:18

31/M/6'0/190

As Rx'd - 12:08

Actually got a string of 21 DUs in the middle of the first round. All down hill from there...

13.20 as rxed.
This time, full ROM on sit ups (unanchored).

44/m/152

Subbed DU with box jumps

10:11

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

As Rx'd
13:02

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

CFWUx3
WOD: 14:00

I've been trying to do double unders on and off for years, the video that was posted was a break thrugh and I did this work out as RXed!

Forgot to add: a big thanks to cross fit for helping to hit another personal breakthrough!

as rx'd a day behind

50 40 30 20 10
double unders then situps (arms NOT locked behind neck)

12.10

GHD Sit-ups
13:58

Compare to:
070703
As Rx'd
13:08 on the first try at about 11:00am
9:35 on the second try at at 6:15pm

27/6'6"/197 lb

17:05 (unachored Abmat sit-ups)

11:23

25/5'9"/132

9:36 (unanchored AbMat sit-ups)

WOD #25

Single unders - 50,40,30,20,10
Decline bench - 3/4 crunch - 50,40,30,20,10
Time: 12:24

CFWUx3
Annie
2x single
14:40
-it was the situps that did me in. Guess I need ab work!

11:13 As rx'd.

M/19/190/5'11

A day behind...
Can't do DU's properly, keep hitting the rope off my shins after 2 reps so subbed single leg regular skips instead. Can't help but feel they saved me a couple of minutes.

6:12

10:52 Sit ups killed me. Double unders went well I think. Made up after front squats.

33 yom/195#/5'11"
Suck at double unders so subbed standard jump rope but doubled reps. Need to work on this.
100,80,60,40,20 standard rope
50,40,30,20,10 situps
5:33

Cross Fit Snohomish is awesome!Thanks for all your help.

Annie as Rxd
15:14

"ANNIE"
Double unders were terrible, never more that 5 in a row. Situps anchored were too easy.

17:13

Lots of great times!

m/29/158#/68.5"

Not sure if it was 8:22 or 9:22, but I am leaning toward 9:22.

Double unders broken (43/7, 40, 12/18, 20, 10)
Sit ups still one of my weakest areas. Lots of work, but was happy to get the first 43 unbroken. After that, sets of 15,10 or 5.

M/ 6'3 /215

As Rx'd: 6:40

Also, Tabata Push-ups

15,15,15,12,10,10,10,9

2nd time same day
10.05
Glute Ham sit Ups
DUs

41 m 232

sub skip for double under
10.52

subbed tuck jumps; rest as rx'd
6:55

24yo/M/155
CFWU x3

As Rx'd
9:12

11:10 as Rx'd

This was 3:10 faster than last time, but still very disappointing, as I have become vastly better at double unders, but for whatever reason could not get into the flow at all today.

M50/170

15:30

5:25

had a hard time keeping track of my double-unders

13:29

double unders are the problem. i will practice them more and more. sometimes ill run to 10 in a row, but often just one or two or three before i trip up. rats.

28/m/200#

as rx'd
6:57
situps unanchored
did not have my good jumprope, should be in the 5's.

2/18/08 - 16:38 As Rx'd

Tuck jumps, 8:50

M/27/175
CFWUx3
WOD as Rx'd: Annie 5.22

11:03

First Annie. As RXed. 17:15

If you struggle with double unders, get a good jumprope. I used a plastic 'speed rope' and couldn't really do double unders, but had a HUGE breakthrough when I started using a leather rope with ball bearings in the handles. I bet that Buddy Lee's rope is bomb.

M/35/5'-5"/9.8%BF

subbed tuck jumps @ home, no timer, left it at the station, went hard, WTF-over!

M/45/6' 225

double unders are terrible, I neede alot more practice at these.

21:44 as RX'ed

no rope, 50-40-30-20-10 sit-ups with short swims in between.

M/51/165

02/18/08

I got my "Buddy Lee" speed rope, and it is great - real fast and light. On the other hand, I haven't jumped rope in ages, and I still can't do double unders. So I sub'd singles and tuck jumps, as described below.

Warmup - 5 min. eliptical + 3 rd. mod. CFWU

WOD - 17:20
50 DUs - sub'd 100 singles + 25 tuck jumps
40 DUs - 80 singles + 20 tuck jumps
30 DUs - 60 singles + 15 tuck jumps
20 DUs - 40 singles + 10 tuck jumps
10 DUs - 60 singles + 10 tuck jumps

Situps as rx'd, knees up, feet supported (as in video).

Scaled 25-20-15-10 rep rounds of:
Tuck Jumps
Sit-ups (Did Crunches)
7 min

m/43/208

i managed to finally get some double unders done on the 3rd set. learning to jump rope was not easy especially in a hotel at 10pm at night. i am sure the guests below loved me when i came slamming down to make the attempts at the doubleunder.

CFWU sans situp X 3

As Rx'd

12:46

Situps need work

30/M/190

I was gone all weekend and missed all the workouts. I figured this would be the best for me to make up.

As rx'd on a treadmill - as always.

Time was 25:03

Hoped to get under 25:00 - next time.

As Rx'd - situps un-anchored

21:09

DU's have a long way to go, but getting better.

CFWU x3

11:25

Subbed Tuckjumps for Double Unders, jumprope wasn't available
Situps were good, touched shoulder blades to floor every time

M/34/134/5'-6"
about 14:00
First time doing rope work in a long long time... many months... not sure why... until this morning. I have a heel spur and that needs to be taken care of. These orthodics do very little to minimize the pain after a jumprope routine. My timing was terrible, but the situps were pretty good.
I have to work on my jump roping technique. I look at the videos, and was trying to stay straight and just slightly increase my jump between singles and doubles. I tend to REALLY tense up when I start to go for doubles and I feel it in my shoulders.. weird hugh?
I don't know if I'll be doing much rope work until I get my foot fixed... I don't really feel the heel that much lately, even though I'm doing snatch and box jumps. I'm very thoughtful about my landing (pounding) when coming down from the box jumps.
Got motivated by the video... very impressive jumping.... I felt that more than the situps.
I always think that we should work on our weaknesses, not focus only on our strengths, therefore elliminating weaknesses and making us a more complete, fit, athlete. BALANCE!!!

as rx'd:

17:34 (time to get a real jump rope and learn to be more efficient on the double unders)

9:10
su,du,su,du...tried to jump the same height on all of them
feet anchored situps

Warm up- run 1 mile
1 round CFWU

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups
As Rx'd - situps un-anchored
8:02

Post - 50 walking lunges and work on handstand holds and cleans

as rx'd and deftly demo'd by speal

11:56

DU's were pathetic couldn't string 2 together on the round of 50 and 40. got it together on 30, 20, and 10.

followed up the wod with a 500m rowing sprint to get the frustration out.

M/39/185/5'10"

11:17

Can't do the doggone double-unders. Seems to be the one thing I just can't get right - yet. Subbed 4 single unders for each double under.

&&&&&&&&&&

8:44
5 mi. run yesterday

25/m/190/5'9"

as rx'd a day late and a dollar short though..

9:00(PR)

viva la revolution!

as rx'd: 10.36 - 6 mins better than last time

DU's still my nemisis.
Sit ups as in vid.

25/f/5'2/132#

drivin down from CFHQ wuz a drag, but there wuzn't as much traffic as there could have been; as soon as i got back into town i hit the gym. happily bumped into one of my sheroes who wuz in the midst of doin her CrossFit WarmUp. so of course i had to get her to do the WOD.

Cara 26/5'6/135#
"Annie"
DUs + sit-ups (anchored); 50-40-30-20-10
time = 8:54
super improvement on the double-unders! pretty soon it's gonna be time to remove the singles in between reps and just string those babies together!

feelin awesome about someone else's performance is great for upping the workout enthusiasm. i wuz so happy to jump into my run.
run 45 minutes = 6.05 miles
cfwu

Front Squat WOD (which i screwed up on n only did 7 reps)
warm-up double-unders
"Annie"
DUs + sit-ups(anchored); 50-40-30-20-10
time = 7:38
double unders should've been smoother. first round wuz crap. next time need to warm-up with a lot more em. herpaps today

32/M

15:01

Boulder Crossfit

Jeff 8:53 pr

Kristin 12:45

Alyssa 13:50

Delilah 13:55 pr

Dorothy 14:25 pr

Douglas 14:44

John G 15:35

Aubrie 18:19

George 21:06 pr

Erica 19:00 jumping

7.44 as rx'd.

Jennie: 26 F 160# 5'9"
"Annie"
DU & Sit-Ups
50-40-30-20-10 reps

Time= 12 min

"Annie" - DU's and feet anchored abmat situps.
6:32 as Rx'ed.

BW 221.
Speal kicks ass!

M/24/175

As Rx'd

15min ish

Lost track of time on this one

Haven't seen Annie S. in a while, she still around?

CFWU x 3
WOD: subbed tuck jumps for double unders

5 min 53

as rx'd

for to start watch in that 19-20 minute range

all broken situps and du's.

long string of du's 8

M/22/153 cfwux3

Subbed air-squats for double-unders: 10:21
Should be even faster as Rx next time (double-unders much better).

Annie as rx'd:
10:42

(Anchored AbMat sit-ups.)

Only did this once before and that was October, 2006 and it took 30 minutes.

Hit a pr on double unders today - 32 consecutive!

Next time, sub 9 minutes for sure.

Need some CrossFit Bumper Stickers?
www.CrossFitStickers.com

Time 18:57

subs
for double unders I did tuck jumps
ab mat sit ups
did all rounds

Jumprope broke,had to sub boxjumps. Forgot to time

M/29/190/6'2

I couldn't do doule unders so I just did twice as many normal jumpropes.

18:49

M/29/190/6'2

I couldn't do doule unders so I just did twice as many normal jumpropes.

18:49

CFWUx3
21:25
-maybe skipped round of 40 - can't remember doing / lost count - but it did not matter - DU's were a total disaster - I could not have done another round b/c my arms were nearly bleeding from the whip marks from the jump rope - I basically went one failed DU at a time - next time I do DU's, I MUST wear long sleeves to protect my forearms from all the whip marks

23:05
My DU's suck; had to alternate between singles and doubles. Best rhythm I could get was 10 singles and 10 doubles strung together in a row.

m/37/185

First time for Annie

Scaled Pack:
35-25-20-15 and 10 rep rounds of:
Tuck jumps
Sit-ups

Time: 8:10 (should have done the Rx'd workout)

Late in posting this.
Cross fit Warm up, no sit ups...
Can't do double unders so did single jumps twice as many...100/80/60/40/20
Total time...7:40

Warmed up with some power clean work.
PB'd at 91kgs

"Annie"
Couldn't do double unders. Had an uncoordinated day and kept smacking myself in the back of the head with the rope! Did twice as many single jumps instead after 2 mins of trying to do double unders. Sit ups with feet secured.

Single jumps
100/80/60/40/20

Situps as rx'd

Time: 9.22mins

24/m/? (damn milk)

15:20
GHD sit-ups

M/45/5-9"/155

1st time: Substituted tuck jumps for DUs
Situps = full range unanchored

50-40-30-20-10

19:12

15.58 - think I did the round of 50 DU twice ... great job of situational awareness ... not

m/30/165/66"

11:35

subbed tuck jumps for DU

18min as rx'ed.

double under subs & situps on ab mat
21:31

Since I cannot string two DU's in a row, I opted for half the DU's with an innumerable number of single unders. SU's as rx'd.

11:32

Next time as rx'd

49 yo/m 211# At the station with my crew. Sub box jumps for double unders.
15:48. The younger guys around 14 min
I hate youg guys

49 yo/m 211# At the station with my crew. Sub box jumps for double unders.
15:48. The younger guys around 14 min
I hate youg guys

As RX'ed

14:12

for some reason could not string together more than 2 double-unders in the first set, then was doing them 10 in a row in subsequent ones. Without the brainfart my time would have been -2-3mins. Gaaak.

Practiced DUs, horrible.
Subbed 100,80,60,40, 20 single jumps, reg. SU Time 9:48 Need practice on rope.

25/m/5'8"/157
11:04 RXed
A little late.

Made myself do double unders, i started to get them, but i need to keep on practicing. I lost most my time on those because i kept on hitting myself, haha.

100 singles warmup
22:29
Tried doing consecutive DUs instead of alternating 1 single 1 DU. Could only get 4 or 5 consecutive, and got worse over time :(

26/m/155

11:40

This wasn't the fastest time because I'm still not good at the double unders. But, I bought a new jump rope and that helped a lot. I think next time I will dominate this.

29m 145

17:35
subbed box jumps 20" for DU

I'm a few days behind.

27/m/160#/5'9"

As rx'd: 4:48

BW 131? not sure today. Mixed warmup

as rx'd, abmat situps 10:25 PR

compare to 7-something for a half-annie last time, and 31 min for the full version a year and a bit ago. Unbelievable! I will gun for sub-ten next time (didn't know I could have today)

41/M/172

CFWU
WOD 10:23

Cheers!

subbed tuck jumps for double-unders
11:00

About 20 ish minutes. Double unders sucked need heavier rope.

13:26

as rxed 15.53

15:45 as Rx'd with a bad rope from the globo gym in Fayetteville after a hang power clean WOD.
Need to pack my jump rope on all trips from here on out.

30yom, 160#
13min. Feet unanchored and arms crossed on chest.

7:50

28/m/167

First Annie: 11:51

Sit-ups old-school style, unanchored, hands at temples. Flew through the skipping, but the core is weak.

29 yom 220#

only had a 2lb. fat rope so I did single unders but twice as many
11:47

Olivia:
did the workout in the Dominican out of pure coincidence. I didn't bother timing myself.

Cindy
25-20-15-10-5
step jumps
situps

45/f/143 17:54

9:00

whip marks on calves & shins

18:12

Row warm up 1k

as Rx'd

:27

6 in a row was my max doubles
most were one or two at a time.

12:16. Anchored situps.

m/27/191

CFWU x 1

WOD as rx'd: 9:54

Bench Press: 135 x 10, 185 x 3, 205 x 3, 215 x 3, 225 x 3, 235 x 2

47/M/215

No watch for this one. I did it between the parking lot and my hotel room in Phoenix. I had fun with this one. Then went out to the pool and had many margaritas.

192/6'0/M/30

13:07

unanchored sit ups
JR on cement carport
50 broken
40 broken
30 15-15
20 all
10 all

kettlebell complex and running drills to warm up

WOD - 5:55 - anchored situps

This was all unbroken, so to go faster I'll have to speed up the reps and transition times between the rope and the situp station.

3 rounds for practice
5 squat snatches and 5 ohs at 85 lbs.
13 ring pullups
10 gh situps 5 lbs.
7 hspu
10 gh be 5 lbs.
10 30 inch box jumps

10:37

-D.

40/m/176cm/68kg

16:53

Single double unders with intermidiate jumps, situps with feet anchored around 6kg medicine ball.

J: 5:48

28/m/6'1"/186
subbed box jumps for double unders
18:57

25/male/165

This looked too easy so I did:

50-40-30-20-10
Double Unders
Pull Ups
Clap Pushups

Time 30:50

I was pretty sore the next day

cant yet do double unders. just doubled the number of jumps

100-80-60-40-20 jump rope
50-40-30-20-10 situp (mc style, unanchored)

TIME - 7:01

Single-unders. Ergo, doubled amt of reps:

100, 80, 60, 40, 20 skipping
50-40-30-20-10 sit-ups/leg-raises (alternating)

Time: 8:01

35/m/180
CFWU
ANNIE Subbed
Tuck Jumps for DU'S
11:17

070703

sub 6xSU, unanchored sit-ups

26:56

080217

same

26:22

43/m/165

16:41

PR, lots of improvement on DU, can do alternating up to 20

38/M/185--SYracuse NY

As rx'd: 5:52 (pr)

CFWU
squats for OHS
crunches for situps
supermans for extensions
pushups for dips
reverse flys with heavy shoes for pullups

(at my girlfriend's place, had to improvise)

WOD
50-40-30-20-10
tuck jumps
crunches

13:26

CFWU
First Annie. Subbed 2 "single-unders" for each double-under. (not the approved substitution, but if I just do tuck jumps my jump rope skills (which are pretty weak right now) will never improve) 12:17.
M/47/195#/72"

30/M/197

Getting to this late. First time Annie.

9:56 with feet anchored and throwing my arms on situps (I needed the help!)

Maybe 1-2 interruptions on the double unders across all the sets, but the situps were the problem for me...

m/34/5'9/177

Elyptical - 5 min. 2 Sampson stretches. 10 "Superman" raises.

11:39

Only single unders. Pleased with consistency after I got started. Work toward double unders. Will provide much more intense cardio.

Situps unanchored with a towel under lower back. Made a difference until towel got flat.

14:32 as Rx'd. First time trying double-unders...really ugly! Situps on Abmat, anchored toes.

************************ 02/25

Sub'd jumping knees to elbowsfor Dbl und. Al SU complete.

18:54

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

cfwux2(-situps)
subbed 20" box jump for du

16:37

cfwu x 3
wod as rx'd
9:31
Could have done much faster but back was bothering me,especially during situps so had to take it easy

17 min as rx'ed. DU slowed me down, workout wasn't that intense because of it.

as rx'd:

8.59 (PR)

as rx'd:

19:33

14:26 AS RXD

Hey guys i have been doing cross fit for about 2 weeks now.ive been noticing a change in my self.I weigh 135 my self and iam only 18 years old haha. well any way keep up the good work.

1 Mar 08

100 Jump Rope/50 Sit
80 Jump/40 Sit
60 Jump/30 Sit
40 Jump/20 Sit
20 Jump/10 Sit

10:15

Sea Level
M/24/163/5' 10''

23/M/150

7.34

still in recovery mode
14:31, situps unanchored

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
did after 080221 workout
13:05

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Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

10:34

Foot-rope coordination on double unders in 3rd, 4th, and 5th round really slowed me down.

32/M/200/6'4"

Annie as Rx'd.
50-40-30-20-10
DUs/ Sit Ups

22:39 (dus need work)
avg HR 164bpm

8:30

I can't do double unders and I don't have access to a jump rope anyway so i subbed in stair climbers.

50-40-30-20-10

Stair climbers

Sit ups

13:22

As Rx'd

Romeo (44 m 241 lbs): 20:41
Scott Holslag (42 m 245 lbs): 20:17
John Szakara (39 m 207 lbs) : 15:54

Not bad for Rx'd and weighing in the Clydesdale division......

M/37/185/5-10

50-40-30-20-10
Double unders, then sit ups, feet held.

No jump rope so did a slight skip then large jump in the air, knees to level, feet tucked up. So it was a small jump big jump, counted as one. Couldn’t make it past a set of 20 jumps without stopping to catch breath. But it was easier than missing with the jump rope.
Not having a jump rope did not break my heart 
10:30