Double Unders........bring it

oh my god!

gold. 2 of my major weaknesses in one wod. giddy up

that is f'ing hard!

Well slap me silly!!

i suck monkey balls at double unders :(

Just moved to flagstaff arizona, anyone on here go to Flagstaff Crossfit?

shiiiiiiiiiiiiiit!

Brian,

You've reached the top. Where the cream is.

I'm kinda excited about this one... I have a love-hate thing with thrusters... DU's it's just love...

You see, as the Games approach the WODs just get funner. That's right. I said funner.

I can hear the blood pumping through my ears already, GET SOME!

Should be fun, heavier thrusters are good.

Good sub for double-unders anyone?

I want my mommy.

Ohh.....after a CFT? Brutal...I think I can do,like 1 double under. This will be interesting.

Coach,

Just looking at their website the place looks awesome! Can't wait to see the place!

JWA:
Because I can't manage so many consecutive DU's, I do 3 times as many Single Unders. If you don't have a rope, do as many as rx'd tuck jumps.

Anyone ever used the Stamina ATS Rower? I've read on a couple different sites that its comparable to the Concept II at a fraction of the price. Just wondering if anyone has any personal experience.

The thing I love the most about this WOD is the fact that I will be able to do it at an army globo-gym while I don't have access to my friend's garage gym. It sounds rough except for the fact that my double unders are a lot better - without practice, to boot!

jebus

#19
Rick,
You should try posting that question in message board equipment forum. That question sounds tailor made for the message board.

Rick there are plenty of threads on this topic of rowers in the message boards but I can save you the time. Everyone says it is either Concept 2 or nothing else.

Thank you coach, I needed a goat workout. Oh jumprope how you mock me.

Coach:
So based on that comment I would have to speculate that you have moved from Santa Cruz to Flagstaff and that the Tuesday Morning workout in the ManCave was at your new diggs. Very nice if I am not mistaken. Looked to be the perfect garage gym for a stray challenge every now and again and a place to devise some of the most scrupulous workouts known to man. Thanks for all you do. The next workout looks like another good one.

Mike

40/m/195

Tommy V as rx 32:34

Thanks guys. Sorry for posting here. Im blind and until you pointed it out I didnt know there was a forum other than this lol.

27yo/m/5'11/178

2 months in and trained up to a 740 on my CFT, and whats best is I EXCEEDED MY GOAL of 725.

I think thats what we're about, right?

Lets go on this WOD, its gonna hit my weak shoulders and make me stronger.

Gonna hit Barbara in the morning and WOD in the afternoon.

There's nothing like progress and making goals to spike your intensity.

Here goes an even 1000 CFT in 6 months!

Thrusters! All good.

Double unders?! Just flog me...please. Because it will be over sooner if someone else is swinging that damn rope.

I don't even want to think of what the chick-weight for this is LOL ...good thing (like ShanaA) I love DUs, time to beat my PR of 40.

Coach, thank you for the cert at CrossFit Ripper this week. We have a saying in the Marine Corps, “ a commander votes with his time” In other words; if a commander says one thing but spends his time on something else, his words are hollow. You voted with your time this week. Your physical presence at our cert and the tremendous effort and passion provided by Tim, Jolie, Jimmy, Dave and our brothers from CF Camp Pendleton. Your commitment helped us advance our goal of ensuring Marines are trained as combat athletes. You all have had an impact far beyond your numbers. In short, we may have built a decent facility, but that alone is simply an inanimate object. You and your staff, as well as the whole CrossFit community, breathe life into our humble facility; you are the heart that pumps blood to our muscle and sinew. Because of your efforts and that of your team, the Marines and Sailors of 7th Marines will go into combat better prepared.
Semper Fi
BP McCoy

The link to CrossFit Ripper above is pointed at our inop weather link. Catch us at our home page, "www.crossfitripper.org.

Thanks for the hard work this week!

VR,

Maj K

Just got back from the CrossFit Ripper cert. It was a great experience. Being able to have this experience on the Marine base with the Coach was an honor. The trainers were pros, they were helpful, insightful and demanding. You can't ask for more except we could have used 2 more days with all the things we could have gone through. Picking the brains of the coach and the trainer was a great opportunity for learning. An experience I will always remember. Thanks Coach, the trainers and all the Marines that made this happen.

34 M 195

8:05

Not able to do double unders, Doubled the jumps

135# thrusters, cake walk!

Double unders, I'm screwed.

If there is an event at the games that involves double unders I will be comic relief.

My time is going to be horrid for this one.

Coach & CrossFit Cert Team:
Thank you for all you did for us at the CrossFit Ripper Cert. It was an incredible couple days and an honor to share the gym with you. I only wish I didn't have to go back to the real world after two days in CrossFitLand.

Just wanted to post this quickly and say thank you to coach and the crossfit community. I've been doing crossfit for about a year and a half after being told about it by a friend. After finishing a career as a college football player I began to gain weight and become increasingly bored with the traditional workouts i was doing. Crossfit gave me confidence by pushing me to do things I thought previously were impossible, and has made me mentally and physically a tougher person. This Monday I'm applying to become a firefighter at a full time department, and feel more confident in my athletic ability as I've ever been. My many thanks to crossfit for introducing me to the horribly wonderful feeling of pulling up the website, reading the WOD, feeling my stomache twist into a knot, then taking a breath and smiling because I know I get to test myself in a new way everyday.
Thanks again.

Double-unders are so much harder than singles that I don't think doing more singles is really a substitute. I would suggest doing tuck jumps or if you can only do one DU at a time, do that.

I can do hundreds of singles without stopping, but in the 40-50 range of DUs I have to stop, they are just so exhausting. I just don't think there is a 3 to 1, 4 to 1, or any ratio that makes sense, the intensity level is just different.

If you can't do consecutive double-unders, try doing one or two singles then a double and alternate that. Not good for your time, but it is good practice. I started practicing DUs for a couple minutes before and after the WOD. In a couple months you'll go from having to alternate a DU with a single to as many consecutive DUs as your heart will allow before popping.

Some confusion out there... for those that can't do double-unders. The proper sub is tuck jumps.

Check the FAQ for a definition of this. Good luck.

Drinkin the kool-aid!

I sure picked a great time to start doing the main page WODS didn't I.
Looking forward to it. I've been on the zone strict for about a week now and noticing lot's of changes already. For one, I don't feel like isht after a meal.
Did 5 rounds of
7 pullups/
7 45# DB thrusters/
7 Ring dips/
7 burpees after my total today.
10:55.

Well it is a good thing I have started working on my DUs. I still suck at them, but this will be good practice and the thrusters should really help with my FRAN time.

Wow, definitely looking forward to this workout. My legs started to cramp just reading it; however,
I read that the subs for double unders is tuck jumps, but the video linked is pretty grainy and at a bad angle. Is it basically a box jump minus the box? Thank you in advance for the help.

Nice ONE WORLD rep Jolie!!!

Great googly moogly...

Tuck jump is basically bending at the knees a bit like a push press, and then explosively jumping as high as possible keeping your head forward and back straight as possible and bringing your knees to your chest and back down.

Ya know, I was just sitting here thinking "We have not tabata'd anything lately.....

Have Fun, Train Hard,

Billy

Freddy C, you're gonna be the straight man if DU's come up. I got the lock on comic relief fella. But yeah, these thrusters are cake!

Cheers, kempie

This looks painful! I like! Don't let this day pas s you by!

I suck at both of these-serves me right for getting 3 pb yesterday

m/26/80k/168cm

140lbs thrusters (nearest i could get with the kg i have)

as rx'd 6.51

almost met pukie, and owe a lot of exhale tax!

dt twickenham london

Dave T

Smoking time mate! Well, in an hour and a half i'll be struggling with the doobles.

Looked at this one and thought 'Nah' - it'll only play hell with my achilles. Of course I could do it, no problem. ;)

So, i did a modified Jason. Squats as Rx, but no rings so chins off a tree branch (MUCH harder) and piked HSPUs for the muscle up.

Now, what I want to know is, how much time can you take off if a tree falls on you in a workout, or does ths clock keep running? (Total 19.05)

My wife is going to be so pissed...

127lbs for Thrusters

Regular jump rope (doubled the amount i.e 100 - 80 etc)

12:36

Not brilliant but will improve with time.

Noriko & Sindie 75 lbs
Joy 45 lbs

Very cool WOD. I will sub in box jumps of double unders.

m/29/5'10"/150lbs

subbed 99lbs thrusters and tuck jumps for double unders.

17:28

Freddy, believe me all you need is 2 weeks of forcing yourself to practice them exactly like buddy lee recomends in the videos and you will be rocking them. Worked for me went from worse to first (for a little while) around here. 5 min a day!

#35 Ha same here Freddie.

My du's suck - will practice ala buddy's recommendation daily. Thrusters at 61kg!
This will kick my ass.

46:40:56
as Rx'd

hell
yeah.

Scaled down to 40Kg Thrusters, which was enough.

13.21

BTM

Nothing like getting light headed in the morning!

135 lb thrusters
when I lost the rhythm on DU's subbed tuck jumps

7:35

Wow! That WOD smoked me worse than any other I've done. Did complete workout as prescribed:

18:56

Dave
36/M/77"/211

Crossfittin' at FB Mogensen, Qalat, Afghanistan

115# Thruster, good DU

22:29

m/53/180
subbed box jumps for double unders
21:00
Just happy to finish

115# Thruster, good DU

22:29

6'1" / 35 / 205

M/50/5'11"/188

Substituted tuck jumps for double unders

9:20

start xfit May 08, m/5'11/198/42

WOD as rx'd 25.34 had to break up thrusters in 4's and same with double unders

Suggestion: If you are having trouble with double unders: try a different rope or rope length. The gym I am at is well equiped, several ropes from leather to light platic. I hadn't done a double under in years and had difficulty with the first to ropes. Then I found another and was doing 3-6 at a time immediately.

Great for the Heart rate! Your form is key. The rope that did work was slightly too short whereas the next one was too long. It wouldn't fit under my feet without a big tuck (inefficient) thereby tripping me up after several jumps.

Afterwards I did some single jumps to keep the cardio going. Noticed that my swing is imbalanced due to shoulder reconstruction. When I concentrated balancing my swing to keep the rope in a uniform arc (felt awkward for my shoulders) the jumps were smoother.

21/m/165

115# thrusters

15:26

8:31 - 95# thrusters/tuck jumps. Thrusters below parallel with full overhead lockout; tuck jumps with knees to chest as I still can't do a doubleunder. Really feeling this WOD in my core - front, back and sides.

15 minute break.

Day 3 week 1 of the running cert's outlined program.

As Rx'd
17:27
Those thrusters almost killed me. 15 lbs. away from my body weight. Had to break up the sets. I also figured out how to do DU's today without single hopping between reps. A real break through. I'm predicting some sort of run tomorrow.

115 lb
15:45

M/52/179
Scaled thursters to 100 As rxd: 6:40

M/19/189/5'6"
As rx'd - 8:02

37/205

12:11
as Rx'd

After playing basketbal for an 2 hours

37/205

12:11
as Rx'd

After playing basketbal for 2 hours

37/205

12:11
As Rx'd

Played basketball for 2 hours before workout

6:39 as rx'd

m/5'10"/182

Rookie Crossfitter

sub 115# thrusters

no good at du's:
jump rope as follows: 250,200,150,125,100

19:06

Thrusters @ 115#...23:48

21:10
85lb thrusters (probably should have done 95, they weren't that bad)

Only realized that I can actually do DU on Tuesday so they were not fun. It got easier after I figured out how to string them together without hops in the middle.

49m/5'10"/225
cfwu x 3
subbed 2x rx' rep single JR for DU's
9:22

26/m/195.8

10.32 as rx'd.

I'm wondering what the total number of singles I hit between doubles is!! Nice wod.

Subbed 95 lb. thrusters and tuck jumps

12:33

29/M/221/6'0"

3xcfwu

7:56

m/26/190

As rx 13.20

M/32/195

Sub tuck jumps

7:52

Great workout.

M/5'8"/170/33yr

as rx'd
8:37

M/6'4"/255/28yr

as rx'd
14:23

That sucked!
M/39/240
13:21

bw 150 age 39
#115 Thruster
Double Under
11:32

cfwu

as rx'd: 17:49

M/36/6'0/172

As Rx'd

9:03

bwt:153

as rx'd...7:35

M/39/185

As rx'd: 12:58

Rests were too long. And still I was crushed by this one. I was expecting a sub-10 time.

More better faster

F/39/124

Can't do double unders...YET, so I did 3x the number with 10 tuck jumps at the end. Scaled on the DB thrusters.

M/24/160

Used a bag of dirt(between 20-30 pounds) and did single unders but doubled the reps. My second WOD and I finished on 08:15. Wasnt satisfied with my effort and didnt feel that I was fatigued enough. So I did a second round after a couple of minutes of rest. Finished that one 7min exactly and was crushed. Felt good though.

m/36/193

115# thrusters
18:37

last 2 sets of du's unbroken...woohoo
c ya tomorrow

Tuck Jumps for 2unders
70# for 135#
Should have increased #
16:00

To all the Marines that got the cert put together at Crossfit Ripper, you did a great job. It's a real priviledge to be able to attend a cert anywhere, but I think being able to attend at a military base makes it that much more of one. My husband and I were both very impressed by the character of all the Marines (and civilians) there. Thanks to the Marine(Sorry, I've forgotten your name already) who took Jeff to the PX to get some shoes for the cert. He hadn't planned on certing so he was not really prepared.

As for the Crossfit staff, it can't be said enough, you were all great. It's obvious that you walk the walk. All of you were very encouraging, corrective where need be, and obviously cared about how we all took in this knowledge and put it to use.

Coach is as knowledgeable, caring, and funny as everyone has said. He is also very generous. Jeff and I personally thank you for that generosity.

Dave said if we had any negative comments, let you guys know. Only one, could have stayed for another week and still not learned enough!

Thanks again! What a way to spend your 19th anniversary. All it lacked was crystal blue water and a couple of snorkels.
Jeff and Melissa

Subbed or scaled DU with 2x Singles

Some sets broken, others not.

9:03

24/M/180

Time was 9:15. No jump rope so i did tuck jumps.
CFT:861

good workout today!

32 min run:
7.5 speed for 10min
9.0 for 2min
8.0 for 2min
9.0 for 2min
8.0 for 2min
9.0 for 2min
7.5 for 12min

WOD: substituted normal jumping rope for double unders. 8-ish minutes (didn't have a watch on).

CrossFit WOD as Rx'ed

Time : 15:47

Was thinking i could get it under 10 minutes, but take my advice, anyone under 10 minutes is in amazing shape and i like my hat to you. Keep up the efforts and hope to see some of you at a CF cert.

22/M/162
-----------
Non-RX
Had to sub 115# thrusters (Bad Shoulder)

Total Time - 15:21mins

12:24

20/F/130
--------
non RX
cant double under sub singles x2
thrusters 50#
Total time - 13:02

WU .5 mi. walk on treadmill
Thrusters
WOD
6:15

had to scale the thrusters to 110 lbs.
17:40 - I really suck at double unders

M/25/73"/234#

I saw spots on the last set of thrusters...

17:32

Is it cheating if I have to stop every 1-2 DUs? I can't seen to get a rhythm going on them but by gum I put the right number up there. Either way this workout made me want to find a hole to crawl in for a few weeks. good sh&t.

New Species Athletics

26/160lbs/m

as rx'd

12:46

27/M/219lbs

As Rx'ed: 10:17

6:26 as rx, thrusters easy, du so-so today

"Opportunity" Day 1 of Shoulder and Ankle Recovery
Not as Rx'd 13:20
After 10 minutes of stretching and modified CFWU did Squats/PacesOnCrossCountryMachine in these quantities:
30/150-24/120-18/90-12/60-6/30
Cooled down with 10 minutes of stretching

Mrs. Puck (1st week crossfitter)
Not as Rx'd 10:40
Sub'd thrusters with a 14 lb medicine ball and triple the amount of single unders.

30/M/150lbs.

F***ing Total yesterday, I strained my SI Joint on the last deadlift so I got really scared that games training was going to be interrupted but I was able to get through this workout. Thank goodness for weightlifting shoes (takes the hammies right out of it)

By the way, forgot to post yesterday's #s, I pr'd in both the squat and total.
335 BS (pr)
154 P
406 DL
895 Total (pr)

Today's WOD
As Rx'd: 5:38

age 42
bwt 210#
subbed single unders for doubles x 2 (50du=100su etc.)
all else as rx'd.
time: 7:20

Steve
M/46/172

Subed 115lb
No doubles yet but required jumps put in.
Forgot to push the stop button :( Sub 10 min

Got cretive, and will probably regret it when I see tommorrow's WOD
10/9/8/7/6/5/4/3/2/1 thrusters
150/135/120/105/90/75/60/45/30/15 single unders, with DU when I felt confident enough
10/9/8/7/6/5/4/3/2/1 Pull ups
19:55

Today's WOD: 11:31

sub'd tuck jumps for double unders

15:16. Used 85# for thrusters and sub'd 18" box jumps for the double unders given there is no room in this gym for jumping rope. Totally ridiculous.

I used 115lbs for the thrusters and did twice the amount of singles.

10:08 was my time.

I'm going to work on DU because I enjoy skipping and will probably find I'll get it easily with a little practice.

I've been doing crossfit for a few months now (I wish I would have kept track of a start date) but I've noticed a huge change in the way my body looks and how strong I've become (I used to be impressed with a 180lb DL and managed a 275 in the CFT yesterday) but I know I have to clean up my eating. I picked up a Zone Cooking Made Easy book but I find most of the meals are a little 'different' and I'm trying to feed myself and an 8 year old. Any suggestions on simple yet common meals and snacks that keep you in the zone?
Also, anyone have any thoughts on dairy? I've recently come to the conclusion that I'm lactose intolerant so I've gotten rid of mostly all dairy in my diet but I've started drinking soy milk with meals. Getting back to the Zone, it looks as though its mostly water that you're supposed to be drinking, aside from some shakes. Is soy milk a 'bad' drink?

Thanks,
amanda

19:35 - My first under twenty min WOD since I started Crossfit. WOOT!!!!

As Rx'd: 12:36

12 hours after CFT last night. 135 is a lot for me to thruster as opposed to some of you all.

Long warm up including CFWU, BWU and some skill stuff. 500m easy row cool off and later I'll do some hand/grip work.

37/m/5'11/165

subbed 95# thrusters
13:08

this workout looks sooo fun! and yes i am being serious! I have to take another restday, since i am stuck at work all day.

i'm working on drinking less and zoning a bit better on the weekends. i do great during the week but come the weekend it all goes to hell. last night was good, went to the movies and brought broccoli, turkey and almonds. :-) my only cheat was a couple glasses of wine later in the evening; which is a huge improvement for me.

freddy c- so it's double unders huh? i didn't think you had any weaknesses!

10:27 as rx'd

Should have been sub 10 but the DU's let me know who was boss. Those thrusters were definately a little heavy too.

I got one of my dynamax balls today and my 12kg k-bell. Seriously, if anyone needs any equipment for their home gym againfaster.com is the place to go. Email Jonathan Gilson and he'll hook you up with whatever you can think of to outfit your CFit garage gym and for a great price!

18:43 as rx'd

heavy load on the thrusters challenged my recovery.

CF is a metabolic whorehouse with the roof blown off. the first 2 sets dig into your dna and pull out the cromagnum and that sob is really pissed off.

This is my second week/cycle and it has already changed the way I feel for the better.

WOD 15:46

1puke
2dry heaves

Teri f/35/5'7/153

85# thrusters and double unders

13:50

Weight on the thrusters was very challenging for me, but I'm proud I went that heavy. Had to do one single for every double under, but I kept the rope moving well. It was only once I finished that I realized I could actually do consecutive double unders and I proceeded to get 10 in a row. Finally figured out the rhythm!

Todd M/35/5'10/160
135# thrusters; tuck jumps subbed for DUs
17:17
the weight on the thrusters was killer diller.
The tuck jumps were taxing.
So proud of my wife on the double unders!
She's got skills :)

CFWU- minus pu's
Subbed tuck jumps for double unders.
40lb. thrusters, did a few more since I used a lighter weight.
12,10,8,6,4
11:59

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

37/M/198

I never thought the day would come when I would say I miss 95 pound thrusters...that day has arrived.

As Rx'd - 12:08

As RX'd 6:23 Love Thrusters, Getting Much Better at DU's which were my Nemesis

32/m/210/6'5"

11:59

That was far from easy.

18:07

m/36/165

115# thrusters
subbed tucked jumps for double-unders

10:40

27:14

3 X failed thrusters, it was not going up past the head. either that or lighter.

Wish I had a rack

BW 169

as rx'd

5:14

38 210 as rx'd 10:35

27/f/140

10:25

105lb thrusters, double-unders as rx'd

35/m/185

three weeks into cf.

13:10 as rx'd

I didn't time this workout but i know it took me FOREVER to do it. I am absolutly terrible at DU's and my legs are still shot. I really hope that the next wod's will be more geared towards upper body because my legs are just done for.

Hey, I am only able to do one double under, then as a "pause" I jump one regular, then another DU-So I did 50 DU (+50 regular jumps)-is this "cheating"

Time: 17:00 as Rx'd

M 168cm, 150 pounds

M/39/6'0"/155

As Rx'd (60kg)
16:55

DUs were ok. Thrusters sucked. Way too heavy. The low point was in the set of 4 when I failed on the second one. I definitely got some extra power clean practice on this wod.

cfwux 2

24 inch box jumps subbed

12:43 felt slow today

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

16'14"
95lb thr.
single-unders

50/M/267

Subbed 115# thrusters
doubled up on Rope just for lack of time today...

8:32

9:55
subbed knee-tuck jumps for double-unders

This WOD wasn't so bad - 6:53, pumped about that time!

29/m/195

12:35 as rx'd.

thrusters were tough.

cfwux3

115# thrusters/DU as rx'd

21:46

How 'illegal' is it to perform Thrusters with the bar on the back of your shoulders like on a back squat?

23/m/205

14:32

did SU's just doubled the amount each time

#95 lbs thruster
single-unders

5:27

Think its time to scale up next time I do thrusters!!

I'm off to do the workout. I work with Freddy C, and his DU's are really not his fortee. That's just about the only damn chink in his armor though.
I think I have the comic relief cornered if the games will involve Kettelball swings... oh and handstand pushups... oh! and running anything over 800 meters...oh and don't forget overhead squats. Huh, I'm screwed aren't I guys?

Will B OneWorld

10:23, 95# thrusters

No other way to put it than this just sucked. Thrusters were the most weight I have ever done more than one of, was scared to have to clean it several times as I fatigued, I know it looked ugly at the end. Couldn't get the double-unders at first, but then finally picked up... thank you new Buddy Lee jump rope! And my husband was kind enough to video tape the whole thing... gotta love the new garage gym!

WU: CFWUx3
WOD: subbed 2x45lbs DBs for thrusters and doubled the reps for each set: 14:28

bw 165

subbed 2x reg jumps for double unders

9:21

I wasn't gonna do the WOD. I was at a friends house and we did a few rounds of Muay Thai-style mits(swedish) training and I did 3x4m rope climbs (no legs), box jumps to about 1,2m 2x10 reps, 2x10 reps of L-PU so I thought it was a decent workout and felt (almost) pleased. But... when I came home I wanted to give the WOD a go, just to see if I could do one round. It was hell, but I finished and the satisfaction is just unbelievable. I love X-fit.

57,5 kg thruster (126,5#) with school weights, otherwise as rx'd.

19:07

Oly Bk sqt 5x5

WOD
70k thruster
subbed 18" box jump for DU's
12min.

Practiced DU's after, they need work but I'll get them.

M/46/6' 220

Awesome workout!

16:40
Subbed regular jumpropes at the rate of 4 reg. jumps to one double under.

1 week into CF

95# thrusters
subbed jump knee tuck for DUs

15:39

m/36/181

22:59 modified

2x135# thruster - 8x125# thruster (ouch!!!)
100x jump rope (single unders - working on basic bounce
8x105# thruster (2 sets)
80x jump rope
6x105# thruster (2 sets)
60x jump rope
4x105# thruster (unbroken)
40x jump rope
2x105# thruster (unbroken ;o)
20x jump rope (no misses)

f/33/??

CFWU + run 1 mile

23m/160/66"

15:32

Subbed tuck jumps for DU. Great WOD! and now 18 holes of golf for a cooldown.

21/m/135
as rx'd - 9:57

Subbed twice double under amount with regular jump roping (haven't got the rhythm down yet).

16:00... the thrusters slowed me down considerably.

As a crossfit newbie just finishing his first week, my legs are just now beginning to work properly again. Now its time to do this workout and go back to hobbling along again. Please let my leg muscles adapt to the abuse soon.

On a side not havent met pukie in my first week but on wednesdays workout (I think wednesday) I saw him peeking in the window of the gym giving me the stink eye.

Loving crossfit so far

f/6'0"/180/27

95# thrusters

9.22

Pack:
For time:
95 lb Thruster, 10 reps
50 Double-unders
95 lb Thruster, 8 reps
40 Double-unders
95 lb Thruster, 6 reps
30 Double-unders
95 lb Thruster, 4 reps
20 Double-unders
95 lb Thruster, 2 reps
10 Double-unders

women 65#

65 was pretty heavy!
12:04. Subbed tuck jumps. Did this after making up yesterday's CFT.

m/28/195
where are these workouts coming from? they're great.
warm up: 1000m row 3:32

as rx'd
16:23
DUs take me forever, but i'm getting them down. 135# thrusters just plain hurt.

enduro wod
as rx'd Tabata Run:
12% 8.5 mph

27/m/182

As rx'd - 15:53

Taking this cycle off

M/27/183/69

13:10 as rx'd.

6:11

did same # of sit ups instead of DU's, no fractions...still can't jump/run/hop

Thrusters 95#
Subbed tuck jumps

approx 21 minutes

CFWUx2

WOD:
Since I have never had 95lbs above my head, I tried 85lbs. ROM was terrible, but counted each attempt for first round, then went down to 75lbs for the remaining rounds.
2x-unders as rx'd

18:12

25/5.6~/147
CFWU 3*15 (strict PU)
Ring support L-seat tot:60 sec

WOD
thrusters@60kg
16:38

46/m/175
CFT
BS 345
SP 151
DL 355
Total 851
100 push ups + vest 5:02

subbed 24# box jumps for the double unders and 2x50# dbs for the thrusters. Thrusters were easier than prescribed and the box jumps were clearly harder. Took me 18:09.

Tariq

M/39/191

As Rx'd but subbed 95lb for 135lb thrusters...

11:02

22/m/208(?)

Hang Cleans: 170 x 16

WOD as rx'd: 12:07

Not happy about this time. I couldn't get into rhythm on the DU's after those heavy thrusters started killing my legs..

12:55 as rx'd

f/32/130/5'4"

95# Thrusters & Double Unders

9:37

Loved it. Weird that holding the jumprope became an issue...

m/30/5'7"/163

85# Thrusters, Tuck jumps instead of DUs and half reps

12:02

First three thursters were 105, 4th was 95. I could hardly get them moving, so I scaled down. Shouldn't have scaled tuck jumps, they were no problem.

25/M/156/6'1

As Rx'd 14:08

Holy S@!t that was heavy

M/26/187/5'9

17:30

Lovin the new workouts and really really glad I didn't hit up the bar last night.

44/76/190

cfwux3x15

115# thrusters

23:36

Has anyone tried the Stamina Rowers that look like the first Concept 2? I know that Concept 2 is the standard, I was just wondering. Does anyone want to crossfit in Savannah, GA? Here comes Crossfit Hyperformance.

30/M/190

not as rx'd, still can't do those double unders so I did 2 rope jumps for every double under.

total time was 7:29, then ran a 7:36 mile.

john

F/39/160.

95# thrusters,

11:05

135# thrusters, double under as rx'd: 23:10

Did the DU's one at a time.

Good sweat!

F/39/160.

95# thrusters,

11:05

10:15
Limited by strength...
du's are almost a quick a Speal now. ha ha
5+5
50 du's
3+3+2
40 du's
3+3
30 du's
2+2
20du's
2
10 du's

31/m/5-8/181

Ending 4th week of CF + CFE

CFE Running WOD - Tabata + 10 sec (30:20) x 8 @ 7.5 mph

CF WOD as rx'd: 15:49

Legs are toast.

13:30ish

95# Thrusters

13mins

18:20 95# thrusters

42/5'8"/182.5#

9:33 as rx'd

I was actually getting like 6 to 8 DU's in a row and even got 10 once! Yes, I need to practice them a little more. I am lazy.

M/32/167/5'6"

As Rx'd: 16:37
First time doing double unders, very very ugly, but a steep learning curve, I should be much better next time. Alot of power from the shoulders on the thrusters, tried to concentrate on gaining momentum from the hip.
Been crossfitting for a little over 3 weeks now, jumped onto the mainstream WOD two weeks ago and already added 20 pounds to my standard 10 rep max bench press. Been doing 225 for over 5 years now, just yesterday I did 225 like it was a warm up, and easily pumped out 10 reps of 245. Squats are much better as well, I no longer feel like i been in a 12 round fight after doing 10 reps of 225. I have good form and good power throughout the movement. I tell everyone I know, that crossfit is the way to go, better than any other workout I've ever done, I love it.

Shoulder problems still, so...

Subbed 40 kilo (88 pound) front squats for thrusters.
Subbed regular jump roping for double unders, but did twice the amount of jumps.

18:30

23:44 as rx'd
defiantly at the limit of my strength, also could not seem to get the rhythm during the first set of double-unders.

18.29 .48/4.51, .20/4.54, .53/3.02, .46/1.41, .38/35

Most of these were singles or doubles. Then, just to rub it in, my body did an unbroken run of ten strait on the last set. I just pray we don't have to do this at the Games, I can't really do it, if I weren't counting the times I made the 'double heigh jump' as a "DU" I'd still be out there trying to finish this thing.

m / 24 / 5'10 / 170lb

Subbed double unders for 24'' box jumps (no rope).

12:00

Forgot my jump rope, so subbed box jumps, which take a little longer.

16:19

Ouch!

7: 26

subbed 100lbs thrusters

great b-day work out!!!

thanks KSC for the support!!!

J finished in ~16.30, 53.5# thrusters, subbed 4 rope skips/DU.

M/36/140

Zone 101 went well, strained muscle in my back going overhead w/ first thruster, subbed front squats w/ 100#, first timne using a buddy lee jump rope.
7:10

No rope, subbed tuck jumps

7:25

My shoulders are definitely worn out from wednesday still, my form felt pretty ugly.

Substituted Double Unders with 2x recommended jump rope.

Time 11:25

44/m/153

Scaled to BrandX "Pack" today:

95lb 10x Thruster
50 Tuck jumps
95lb 8x Thruster
40 Tuck jumps
95lb 6x Thruster
30 Tuck jumps
95lb 4x Thruster
20 Tuck jumps
95lb 2x Thruster
10 Tuck jumps

10:51

As Rx'd 6:35

31/M/187

All that Double Under practice finally paid off.

as rx'd-8:40
the DU were no problem, but I still need major work on the strength endurance.
43 yom 175#

7:58

28/m/189

10:30, as rx'd

43/6'1"/185

as rx'd: 6:04

had to break the 6 round of thrusters (4,2). the rest unbroken. missed too many times on the double unders but i was gassing. as usual, harder than it looks on paper. thanks for the help matt.

m/37/182

7:45 rx'd

thanks Larry for doing the WOD with me and pushing each other!

F/37/5'6"/140

10 65#-thrusters
25 tuck jumps
100 single-unders
8 65#-thrusters
20 tuck jumps
80 single-unders
6 65#-thrusters
15 tuck jumps
60 single-unders
4 65#-thrusters
10 Tuck jumps
40 single-unders
2 65#-thrusters
5 tuck jumps
20 single-unders

Time: 12:33

M/40/5'11"/180

10 115#-thrusters
25 tuck jumps
100 single-unders
8 115#-thrusters
20 tuck jumps
80 single-unders
6 115#-thrusters
15 tuck jumps
60 single-unders
4 115#-thrusters
10 Tuck jumps
40 single-unders
2 115#-thrusters
5 tuck jumps
20 single-unders

Time: 12:23

Subbed 95# thrusters and tuck jumps. 17:50

I was thinking of subbing 95# on the thrusters, but my brother talked me into doing 115# and I'm glad I listened.

subbed 115# thrusters and tuck jumps with knees up as high as possible:

14:36

The first set of thrusters was unbroken and every other set was broken into 2s and 3s. A month or so ago my thruster 1RM was 115# and I just used the same weight for my working sets.

This shiitake works!
- Chad

25/m/5'4"/216

CFWU x 3

WOD as rx'd

17:10

M/34/135

95# thrusters & tuck jumps
TIME = 13:15

After workout (after I regained my wind), since I know I won't get to work out tomorrwo, I ran 1.5 in about 11 minutes on the treadmill (.5% incline), alternating fast and slow.

M/48/150

Thrusters 105# (heaviest ever), otherwise as Rx'd

18:32

Just got home from Crossfit Level 1 at 29 Palms, what a great experience that I will treasure. Thanks to all for your support and help, couldn't have made it without you guys, Todd, Dave, Joli, Jimmy, and Tim. Coach G you were awesome and really opened my eyes to the truth about the measurable ways that describe fitness and what crossfit is all about. I appreciated you spending time with me. Col. McCoy thanks for hosting this great training experience, plenty of good guys behind making it a success. When I open my crossfit I hope to get a few guys like the ones under your command, they were terrific. All in all an A+ in my book, cant wait to get to Charlotte, NC and begin to open up a new affiliate there. Hooah.
Bruce Tuttle

PS: The pic is really blurry of the group,,,any others that are more clear?

m/24/192
115# thruster
12:40
wow

8:47, and I am blasted. Took time off, and boy does it feel good to be getting on the wagon. Thanks Coach!

21.m.134.65"

3x of single unders
Time=16:09

Scaled to 115# Thrusters

8:05

At the fire station today... Got about halfway through this workout and got a call, so I had to start all over again. To everyone using 135 pounds, yall are incredible. Cant wait to see whats in store for tommorow...

7:08 with tuck jumps

34/m/199

As rxd
9:16 - could have been much better - severe lack of motivation to even start it.

27/m/175 as Rx'd not timed, need to practice DU's
Whats up everyone. This is my first ever post on the website:0 I have been doing crossfit workouts for 8 months but not following the WOD schedule until 2 weeks ago. I realized life would be a lot simpler had I just followed the WOD's all along.
I am a former college football player and I have NEVER been humbled from my college S&C program(and it was damn tough), the way Crossfit has humbled me. When I watch the atheletes in the videos (OPT, Nicole, Rob Miller, Greg A., Eva T, Speal,Annie come to mind) I am just blown away. I wish I knew about Crossfit when I was playing ball. I am absolutley certain it would have made me a better, more conditioned athelete. I really want to be a part of this community. Everyone is so positive. Its a monster gulp of fresh-air. Congrats on the PR's/improvements everyone, keep on truckin. Coach Glassman is amazing. I am a Crossfit lifer. sorry about the long post.

Dynamic Warmup
For time:
95 lb Thruster, 10 reps
50 Double-unders
95 lb Thruster, 8 reps
40 Double-unders
95 lb Thruster, 6 reps
30 Double-unders
95 lb Thruster, 4 reps
20 Double-unders
95 lb Thruster, 2 reps
10 Double-unders
19:35

89oF

first wod this year in the 90s!

Excellent stuff Coach!

53/m/6'2"/199
As rxd
except I can't do double unders yet.

135 lb Thruster, 10 reps
150 Jump rope reps
135 lb Thruster, 8 reps
120 Jump rope reps
135 lb Thruster, 6 reps
90 Jump rope reps
135 lb Thruster, 4 reps
60 Jump rope reps
135 lb Thruster, 2 reps
30 Jump rope reps
14:03

22/m/165

12:11

Thrusters easy, DUs were terrible, my rope sucks.

42yom / 149

14:09 as rx'd

Really had troubles with the DU's during the 50 and 40 rounds. Then settled in a bit in the later rounds. Thrusters were heavy but low number of reps helped

Post - Supersets of 135# Squat and HSPUs then OHS balance practice.

17/m/170

11:00
as rx'd

80lb thrusters/100 jumps

11:00

As Rx'ed 9'04".
Had a lot more trouble with both than expected. Where's my Buddy Lee, J?
Glad to be under 10, that was my target.

40/m/205

First CF workout ever. Holy @#($@).

50# thrusters with DB's. Ceilng too short for barbell and weights.
Subbed tuck jumps.

10:00

When I was lying on the floor gasping for breath at minute 12, my wife came downstairs and was like "are you done, it's only been 10 minutes?"

I would have answered her if I could have. GREAT STUFF!

I wonder if its the smoking, drinking or junk food that is to blame for my slow times.

17:21 with 95# thrusters subbed for the 135#

23/m/175

DU every second jump, so only half the prescibed total DU for each round

22:07

Can't do DUs, so I subbed w/ 3 regular jumps per DU. Thrusters as rx'd.

26:47

21/m/165

12:10 as rx'd

As rxd:

15:28

Shots of JD caught up with me today.

60kg not 61kg on bar

16:37
Found bar so heavy that thrusters from half way were ass to calves.
Double unders were broken up with single skips between to keep pace. Working on these for next two weeks.

Pre and post - 30 minute ride to gym standing up with 25kg son sitting on seat and bag of shopping

**Congrats to my friend Nicholas who I intro'd to crossfit last summer - he came second today in the Stockholm CF 300 games.**

Great workout had to use globogym today. Just love crossfit.

45/M/6'/180

TIME: 9:35

135 POUND THRUSTERS TO 12 INCH BOX. 10,8,6,4,2 REPS.
FAST SINGLE UNDERS 100,80,60,40,20 REPS.

THE THRUSTERS WERE CRAZY HEAVY!! I THINK COACH PUTS THIS STUFF UP JUST TO SEE WHO WILL DO IT.
CRAZY ANTS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

25/m/150lbs

As rx'd

11:45. WOW. My double unders SUCK! Could have got a much better time. Great workout!

20/m/168

As Rx'd

9:14

M/31.95/210

About 50 minutes as Rx'd.

I did two double unders for the first time this week with the Tuesday A.M. WOD. I had never actually done more than one in succession until today, so it was not pretty. Finally got it done. Next time will be easier.

14:30

started out with 95#, moved up to 115# for set of 6 reps and 125# for set of 4 & 2

sub'ed tuck jumps

Time: 9:45

135 lb thrusters, deep 10,8,6,4,2

Can only get 1 Double under at a time, so mixed it up, did 100,80,60 single jumps, fast
next set did 20 singles and 20 double unders, the n last set did the prescribed 10 double unders.

Was about all I could handle with a bad chest cold!

sub 18" box jumps for DU's

8:41

regular jump rope and 65 lb thrusters (PR)

12:30 w/ one minute recovery from hitting my chin with bar and seeing stars

As Rx'd 17:48

F/40/130

10:47

75lb thrusters

M/23/155 GregAWu

As rx'd - 9:35

as rx'd
9:50

As Rx'd 17;01...DU's killed me!

24:26
thrusters 95lb
double unders for first 2 rounds
single unders , but doubled for last 3 rounds

not the best effort

7: 50
135# thrusters, subbed tuck jumps for the DU, feet got a little crampy after.

Saturday Class at Brand X

5 rounds of 7 Reps of the Bear.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep

Pretty disappointed...startred at 75 which might have been ambitious.

75#
75#
80# (fail after 4 reps)
80# (fail after 5 reps)
65#
65#
65#

as rx'd 14:51

8:58

subbed regular jump rope x2 (i.e 100, 80, etc.)
started off at 135 but form was terrible, switched to 115lbs on thrusters.

35.10

50lbs DB thrusters
Time: 9:54

19/m/167

Felt okay about this one. Subbed 3:1 single unders for the doubles. 135lb thrusters. Had a hard time getting a rhythm with the singles but managed to hit it about halfway through.

11:12

Any advice on developing double unders would be greatly appreciated! Thanks everyone!

40 lbs DB thrusters
subbed dubble unders with tuck jumps
Time: 10:43

#115 thrusters
DU

5:14

did Tue's morning yesterday

6:14 mile
231

total 16:14

Havent done the total yet (just catching up from last weeks vacation.)

25m/5'10"/185
135 lb thrusters
subbed 2:1 single unders for double unders
Time 9:17

felt quite sick today, this WOD did not help that.

~10 minutes.

Sure seemed to knock a lot of snot out of my head though. Felt much better afterwards, at least for a while. W/U was 250m row (40s), Burgie, stretch, muscle-ups, GHD, GHR, pullups, dips. Long warmup as I was trying to postpone the inevitable.

On a slightly random note - I'd love to see new CrossFit Challenges issued sometime soon.

8:45

32 yom 240 bwt
bike 10 miles
wod as rx'd
time 12:59
bike 10 miles

M\43\190

115 lb thrusters, 20:45

DU's one at a time.....

F\39\150

60 lb thrusters, 16:20

M\13\130

60 lb thrusters, 20:15

39/m/200
as rx'd 5:12

My wife Krista 95# as rx'd 5:57

Haven't even bothered timing myself yet. Started about two weeks ago, and my goal now is to just be able to finish all the WODs. That said

Set 1: Did 5 thrusters, rested, did 3 more and decided I couldn't do 10, so settled for 8 and decided to skip the first set of 10/50. Then, realized I couldn't do DUs either, so sub'd 2:1
Set 2: 6 thrusters, 60
Set 3: 4 thrusters, 40
Set 4: 2 thrusters, 20

I don't understand why the girls want to get all buff and jacked? I like my girls slim and fit. Just curious but why do you girls want to get jacked instead of just lean and fit??? When I see girls that are doing 105 lb thrusters and only weigh 150 lbs it means they are stocky.

age 18 bw 170
15:59 as rx'd

40/M/165

cfwux3

75# thrusters, tuck jumps
11:40
I couldn't believe how the jumps gassed me. I thought the thrusters would be the hard part, but I could have actually gone heavier on those.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips.
Thruster 45lbs x 5-5 95lbs x 5 115lbs x 2 135lbs x 1

Subbed 115lb thrusters.
Time: 18:48
Foam roll after.

M/50/220
18:40
Thrusters with 135 where tough but completed,
Tuck/Box jumps where tougher but completed,
Even though its an Army gym I got several strange looks. Walking to the car was hard.

10:19

135 lb thrusters the first set -- 7+3 (what was I thinking?)
Subbed 115 lb thrusters for the remainder

Jump rope broke on the last set...big bummer!

M/21/5'9"/155#

3xWU Circuit
8:40 - as rx'd (A2A on Thrusters)
Ball Ab workout cooldown

30 y/o male 160 lbs. as Rx'd 17:45
dbl. unders are my weakness, awesome wod

26.19

Thanks to Coach, the trainers, Major McCoy and all the Marines who made that certification a total blast! It was worth the trip from Toronto!

Done and Done.. As Rx'd oh wait I have no idea because at around 8 mins my stop watch stopped working.. Either way a pr seeing as how ive never done this wod haha. I shouldnt have drank last night..

Subbed 65 lb thrusters and tuck jumps - gasping for breath!

10:43

Jennie: 26 F 160# 5'9"
For time:
95 lb Thruster, 10 reps
50 Double-unders
95 lb Thruster, 8 reps
40 Double-unders
95 lb Thruster, 6 reps
30 Double-unders
95 lb Thruster, 4 reps
20 Double-unders
95 lb Thruster, 2 reps
10 Double-unders

Time= 10:25

CFWUx3
Jump rope 15x2feet, 15xAlternate, 15xLeft+Right

As Rx'd
12:02

Awesome WOD, I feel that Fran time coming down after doing this WOD.

m/33/200lbs
cfwux3
135lb thrusters
sub 100 single under for each rnd total 500
9:22

m/24/185/6'2" As Rx 19:59, crappy, I need to kick my own butt into gear.

Xfit Rocks.

M/22/6'1"/185

As Rx'ed, 8:55

I don't think there are two exercises that I could be worse at than these. Well, scratch that, it could've been OHS and burpees

As per Freddie C., the thrusters were a cakewalk (although a heavy cakewalk) while the double unders were a comical event. Add to that the torment of every 8 year-old girl in the neighbourhood pointing and laughing as I flailed around with the rope like a buffoon.
But I'm still damned proud that I pulled off 150 DUs one way or another. Time was pitiful at 26:40 but I'm happy with my small victory.
Thanks Coach and Crossfit! I love the fact that I can leave my workouts proud that I accomplished a feat I never thought I could do.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175, WOD as rx'd

Rough work out...135# got heavy after the first round and
I just suck at DU!!
16:28

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

m/37/175

17:15
Sub 115 thrusters
DU's as rx

Did some kipping practice after.

42/169

As rx'd

14:49 - Seemed to spend more time on DUs...

25/5'9"/136

9:06 with 85 lb thrusters

8:56 as rx'd.

I made my first 10 thrusters unbroken and did pretty well on the first round of DU's. Got ugly after that. Thrusters were broken 2-3-3 (I didn't expect to be so winded from the DU's), 3-3, 2-2-2, 2. If I could clean up the du's I could have been a little faster...

My right tricep is really buggin' out on me. I definately strained something when I missed a PR clean attempt last weekend. I hope tomorrow isn't anything pressing.

27/6'6"/194

12:34 as rx'd

12:55

played basketball for an hour and a half earlier in the morning...went back to the gym later to do the wod

9:36 as rx'ed

OPT, what happened? why cant you run, jump, or hop?

My double unders are rotten, but today I strung together 8 in a row, which is better than my old pr of 3.

21:07

my calves are rubber

m/24/6'1"/220

had to sub in tuck jumps still woring on my DUs

22:04

I'm freaking out. This is the first time I got to look at the site all day!

I need a new computer.

CrossFit Weekend Warriors this morning outside in beautiful snny California. This is what I came here for.

400m run
50 pull-ups
400m run
50 push-ups
400m run
50 sit-ups
400m run
50 squats

I think my time was 21 something. Terrible considering my Angie time is one a couple minutes over that. Running Kills me which is why it's good I've been doing more of it.

I've got that hill on my mind!

Jeff Tucker's Gymnastics Seminar is a must take for any Crossfit athlete. Everyone in the class is perfomring techniques that they have never done before. For many the seminar is a first to accomplishing many goals that athletes thought were unreachabel. Thank you Jeff and thank you Crossfit Cherry Point.

Again some postings to catch up on:

Thurs. 29 May 2008: 2 mi run, some hills. 20:39 (30 second improvement since last time). 0700
4 rounds(tight on time):25 swings @ 60#;25 situps;25 back extensions;25 knees to elbows. 26:33.
Later that evening:Shoulder press 3-3-3-3-3:105;111;116;121;131

Friday 30 May 2008: I practiced squat cleans and front squats.

m/28/170/5'8"
as Rx'd 11:50

42/F/115#

3 mile run

Sub'd - 75 lb. thrusters
Sub'd - tuck jumps

10:12
Next time up the wt.

m/27/5'9"/165#

135# thrusters and tuck jumps subbed for DU (still no jump rope cause I'm lame and won't just go buy one)

11:00

165# was my 1RM for thrusters the other day, so 30 thrusters at 135# is quite an accomplishment. I almost gave up at the middle of the set of 8 to switch the weight down. Glad I didn't.

-TripMN

m/28/5'10"/165

sub 95-lb. thrusters
12'07.17"

9:53

Beat my goal of sub 10. That might have been the hardest wod. I never wanted to pick up either the bar of the rope...never.

Great WOD!

Fastest set of 50 du's I've ever done! slowest set of 40 though! lol.

as rx'd 5:06:94

8:25 as Rx'd except I subbed DU's for 2x Single Unders

Troy was right - the CF Gymnastics workshop was awesome. Mac, Dave and the rest of the crew have been great and what can you say about Jeff.... AWESOME instructor that is not only engaging and witty, but a damn fine coach.

Tomorrow we'll fix my faulty handstands!

8:25 as Rx'd except I subbed DU's for 2x Single Unders

:09::42 as rx'd

M/22/6'1/185

thrusters as Rx'd
1/2 reps of DU's (25,20,25,20,5)

9:30

DU's slowed me down even with half the amount

11:47 Kinda draged it along today.

8:36 as Rx'd

as req'd (sort of)

12:42

ksc let me get away with some weak du
but they are coming.
ksc has the belt back!!

m/39/67.5"/188

As Rx'd
21:33

DU's were horrible. Got one DU, 2 singles, one du, 1 single, 1 du miss miss 1 du miss etc. Only counted the DU's. Need to watch the buddy lee vids and get squared away.

m/40/72/175

115lb thrusters
13:26