SICK! There will be nothing left of my "abs" after this one

DONE 5 MINUTES!

SIKE JUST KIDDIN! AWESOME WORKOUT

Look forward to this one. Thanks Coach!

WOOOHOOO, another workout that will spare my hands on, cant wait to do this one tomorrow. I need a few more days before my hands are completely healed, before I can do any lifting. Im looking forward to doing this one. Thanks a mil COACH!!!!

I just was recently able to start doing Double Unders for real, I'm looking forward to trying to do this workout fully rx'ed!

There may be some verps tomorrow. LOVE crossfit

Looks exciting in a twisted kind of way.

Can't wait for this one it should be good.

Push it til you puke!!!!!

Just passed my 1-year CF anniversary. I was fairly active as a martial artist before, but was frustrated doing "strength work" in the gym that really didn't get very far. Some benchmarks, now vs. then:

Deadlift: 365 (before CF = 255)
Squat: 295 (185 maybe? I was one of those half-squatters)
Shoulder press: 160 (probably around 120)
Clean: 225 (around 135)

Muscleups: 10 consecutive (none before)
Pullups: 43 kipping (about 10 deadhang before CF)
L-sit: over a minute (probably 10 seconds before?)

Fran: 3:31 (first Fran was over 20 minutes)
Linda: 33:18 (no way I would be able to do Linda a year ago)
Helen: 8:41 (first Helen was about 14min)
Murph: 37ish (first Murph took over an hour)
Cindy: 24 rounds
Diane: 6:41 (first Diane was scaled to 185 and 3:1 elevated pushups and took over 20min)

My weight went from around 150lbs to close to 170lbs. My mental fortitude for tough workouts has increased in immeasurable amounts. The agony of the last round of Fran or Helen is something that definitely toughens the mind as well as the body. Despite all that, CF fails horribly for height gain, I started at 5'8" and barely grew at all. Age also barely moved, from 21 to 22. Other than those two aspects, I'd say CF is pretty damned good for progress across the board. I still have a long way to go. And CF has taught me that there is no "good", only better!

Get some.
-Max-

Boy, I'm sure glad we don't do too much for 'abs' :)

Just figured out the rhythm for double-unders, so this is perfect timing. I'm going to kill this one (in twice the time it takes for the rest of you :)

Meeker says "I'm excited"

Katels says "I'd rather run a marathon"

I love her. She's hard core.

This will be shweet.

this isn't the filthy fifty is it??

this ONLY has 350 reps. ^^;

i mean obviously it's going to kill me and it wouldn't matter how filthy it is; just wondering.

Ouchie! My abs are so sore from Michael... used the GHD for the first time in that WOD. Contemplating, do I try to use it again tomorrow..... or do situps on the ground! Hmmmmmm....

I hate Mondays...gonna love this one though!

Glute ham situps or regular situps?

Good job at the Seatle games Gymgirl(Nadia)

It look like way to many situps :)

Do you use weight with the walking lunges?

#9 MaxG

Very nice improvements! Good work and congratulations.

You say your age hardly moved at all?! Just wait. Before too long and before you know it you'll find gains in that area too. And the more gains you make the faster you'll seem to make them.

You have many more years of gains to make though. Keep it up!

Oh look... Burpees.

Yay Burpees!

MaxG:

Yes!! excellent work. Isn't it great that you have been able to achieve all of that in a year, great work. Crossfit may have prescribed it but you are the one who put in all of the effort. Great job and I hope to meet you at a cert sometime soon.

Joe Comment 15: Do you use regular sit ups or GHD situps.

As prescribed for this workout is regular sit ups. If you are felling froggy, do GHD's. Remember it's only you against you.

Me, personally I'm going to do GHD's just because :>)

Have Fun, Train Hard,

Billy

Eric Fay Comment 18: Do you use weight with the walking lunges.

Nope, its just your body weight. I love the way coach describes this as allowing your knee to gently touch the ground on each rep. Tee Hee...

Have Fun, Train Hard,

Billy

haha yeah, gently... after a few bumps on the concrete, i went to the grass :)

28:38 - rx till burpees (25 then 25 situps)

Did the logsitall.com 20 minute pushup challenge tonight for my workout.

381

That was tougher than I thought it would be. Nice late night workout!

Train hard!

Is there an "official CFEndurance warmup"? I can't see myself doing that WOD (4 x 800m) without a mile or so warmup - just wondering what was recommended. Anyone know?

Anyone know the name of that song? And not Eye of the tiger, the other one.

Weighted walking lunges - ummm ... NO!

GHD sit-ups? Only if you're crazy or got abs of steel. Even so, this WOD looks like a sprint so I wouldn't pick a slow sit-up if you want the hit Coach intended.

And before someone asks what to do if you can't do double unders have a think where you might find the answer to that frequently asked question.

Cheers, kempie

I did front squats for the first time yesterday since I started crossfit. I watched the video, but I thought I was going to break my wrists when I got out there. No matter what I tried, I couldn't find a place to put my hands that didn't feel like my wrists were about to crack.

The front squat I'd seen before crossfit consisted of crossing your arms in the air and letting the bar rest on the front of your shoulders, rather than having your fingers under the bar. I managed to squat some decent weight this way. Is this acceptable in crossfit? Or do I need to find a way to do it the way it is shown in the wmv demo?

By the way, I did....

OHS - 40, 40, 60, 60, 80, 100

FS - 40, 100, 100, 135, 155(f)

BS - 155, 225, 245, 275, 300

I've taken a few months out from Crossfit as I setup my "new facility" in London, UK. I'll now be CF'ing all year in my backyard.

16:30 for this workout

MaxG,

Hilarious & great #'s.

I've noticed the same thing. Stuck at 5'7" & one half. I've been doing this stuff for quite a while & you'd think I could crack 5'8". I'm a little dissapointed.

13:53 Did situps on floor with feet anchored. Damned double unders did me in...I guess I know what exercise to add to my warmup. Great quick workout!

#28 AJ, have you tried starting with your thumb over the bar (fingers and thumbs all on the same side of the bar)? I have the same problems with any excersize where I have to hold the bar under my chin. This I have found really helps. Just make sure you are squeezing that bar hard for this grip when doing squat cleans.

#28, if you make a proper rack your hands are not holding any of the weight. They are more just there for added support. Keep your elbows high and just rest your finger tips on the bar to help stablize it. It is the same as doing the cross arm thing. If you can't do this the cleans are never going to happen for you. Practicing frequently will help improve flexiblity in your wrists. Just slowly add weight and get used to it.

We don't do the Cross arm thing because it is not very functional. You wouldn't pick something up to put it on a high shelf with your hands like that. Rack the bar that way and the try to do a press or jerk. It ain't going to happen my friend. Just work on it a lot and it will come around.

Chad

I almost died yesterday doing the last WOD. I look forward to this one.

Subbed Tuck Jumps for Double Unders.

20'40".

32/F/5'7"/140#

Wow!! Can you say "Gut Punch"?

Uhh burpees, almost killed me first time I did them, love that exercise :)

How do you do this workout? In any order, or just random?

Many thanks, David

34/M/168

NOT as Rx'd
Scaled/Sub'd 200 skips for 50 DU
12:20

f: 35/5'7/60kg

Time: 12.59

forgot to do a set of sit-ups - RAGING!!

Also did O/H Squat 1-1-1-1-1

20-23-25-30-33(pr)

CFWU X3 (-situps)

Time 15 min

For time (BrandX modded as buttercups)
20 situps
20 tuck jumps
20 situps
walking lunge, 20 steps,
20 situps
20 squat thrusts
20 situps

Time 7 min 41 sec
Total time 22 min 41 sec

37/m/5'8"/180

as req'd 14:54

17:34

some subs today: floor situps (still not recovered from michael), 3 x single unders (not very coordinated), burpees jumping over a parallette (like in the camp pendleton video last tuesday)

Scaled. WOD.

30 of each today and singles instead of double unders

7:38

12:40 - feet anchored under IW bag, tuck jumps in place of double unders, burpees with pushup and lateral jump over IW bag.

17:41 with floor sit-ups and tuck jumps for the double unders.

M/25/237/73"

18:10 with tuck jumps subbed for DUs (no jump rope available today but I suck at DUs anyway). Burpees sucked, had to break for a few breaths at 30.

M/47/6'/185

As Rx'd 12:46

600 yd swim

M/40/5'11"/175

15:42 (with 200 single-unders, otherwise as rx'd)

F/38/5'6"/140

17:26 (with 200 single-unders, otherwise as rx'd)

17:48 as rx'd

I'll do the CFE later.

28# thats a no-no on the crossing of the arms, bud. Practice racking with just the bar every time you workout. Get your elbows up. Practice the overhead squat with a pipe and progress to a bar. This exercise seems to get your whole body more flexible. Also, some stretching is in order. Do the overhead arm pull, put your hand between your shoulder blades and pull with your other hand focusing on stretching the lats. A stretch that helps with the overhead squat; take that pvc pipe overhead with a close grip or put your hands against a wall with the same way and squeeze your shoulder blades. These exercises helped me get a good rack going.

Good luck, Bubba!

Shawn

24:09

I have never done double-unders before, but i got them done. Did the last 50 sit-ups GHD style. After the WOD, worked on my kip-ups and then ran home backwards. I showered and I'm still sweating, I love it!!!

18:53 as prescribed. All sit ups were anchored and on the abmat. All sit up sets were unbroken. It took a bit of time to get my double unders going this morning.

Standard Monday rest...will see this tomorrow.

M/25/5'11"/162

17:59 anchored situp

Love them double unders!

It seems like alot of people complain about tearing up their hands in crossfit. I haven't run across this problem at all yet... Even on olympic/pullup workouts. Is it because I'm already calloused?

Rx'd 12.51
Sit-ups on swiss ball, feet anchored. Great wo!

11:30
sub'd L leg jump rope x 100 for DU's

actually it was not 11:30...that's what it said on clock, not timer...? so not sure, good WOD though

Subbed Tuck Jumps for Double Unders.

13'10"

32/M/6'0"/88kg

M/39/185

As rx'd with floor sit-ups, rolled towel in for Abmat: 16:20

Burpees were the killer. Waaaay too much time on the burpees.

More better faster

M/22/205

14:43 rx'd

I was cruising through it until I got to the burpees. Situps werent that bad until the last set. I'm starting to get the hang of the double unders. Those burpees just never get easier.

Anchored sit ups. It took me half the time to do the double unders
20:00

#28 AJ
You've heard some excellent pearls for developing a rack position and the rack is the "Gold Standard" for CF front squats for sure. However, there are people with elbow and wrist injuries and arthritis that have limited ROM from osteophytes and bone anamolies. I don't know your age, history, or upper extremity anatomy, but make sure you are only limited by tendonous and ligamentous inflexibility prior to adding significant weight to the rack or you could end up on th "DL" for awhile. Otherwise, improve your elbow and wrist ROM and have at it.

did deadlifts from a while ago: 5 sets of 3
285,290,290,290,305

then did WOD with situps on floor feet anchored and tuck jumps in place of double unders : 12:23

21:35

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

As Rx'd
21:32

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

13:40

As Rx'd with anchored sit ups

19.18
Excellent WOD. Burpees killed.

31/m/170

as rx'd 14:58

M/52/180
As rxd = 10:23
Burpees always slow me down.

m/36/185

25:21 as RXd

I decided to go ahead and do DU's even though I suck at them. I did mainly 1 or 2 at a time, but linked 8 at one point close to the end. Maybe I'm starting to get the hang of them! Burpees absolutely killed my time!

is that 50 lunges on each leg? or does 50 steps mean 25 on each side?

27/6'8"/210

15:03 as rx'd - anchored situps

WOD
Time: 12:20

#28

Keep in mind that you want to improve everything you do, so, sure, you can cross your arms and front squat a lot more weight and stay in the comfort zone, but what's going to happen when you try to clean heavy and land in an uncrossed front squat?

Also, remember that you're resting the bar on your shoulders with elbows high. You may want to try only using 2 or 3 fingers to support the weight there, As long as you focus on driving the elbows up as you sink down, your torso and the bar should stay up. Get some!

Now, looks like it's time to shut up and sit up. GHD or not, that is the question... Maybe not for this one.

m/29/195

did last 2 wod's together this morning:

OHS: 95, 115, 135, 145, 155 (PR)
FS: 165, 175, 185, 195, 205 (PR)
BS: 225, 235, 245, 255, 265 (took it easy with these)

today's WOD: 17:25, all situps anchored, subbed tuck jumps for DU's.

MIKE CHUNG, WHAT UP BROTHER?! WAY TO LAND YOURSELF ON THE CF MAINSITE DOING THE BROAD JUMP BURPEE! KEEP TRAINING HARD!

40/m/188

As rx'd: 19:14

f/40/153/5'8

time 14.36

Did not manage full sit ups. More like cruches. Also had to sub half the burpee for DU as cut in Knee opened up again (got the last one from the Wod with 120 burpees. I know I should learn how to do a push up and not have to go on my knee's).

Was pleased as I have at last worked out DU and managed to do them almost in one go.

15:30, subed tuck jumps for DUs

25/5'9"/136
15:27 with unanchored abmat sit-ups

As rx'd 16.30 mins

43/5'7"/155
19:05 as rx'd. I'd say the burpees ruined my time, and me, for the day.

Not as Rx'ed.

16:42

Subbed 100 jump ropes for double unders,(probably shorted myself there), can't seem to get the doubles.

Burpees were good though.

As rx'd...15:58

Burpees killed me

50 sit ups
25 double unders, 100 straight jumps afterwords
50 sit ups
50 lunges
50 sit ups
50 burpees
50 sit ups
19:45. My d u needs so much work.

11:55

burpees were chest to the floor.
but not plank on way up :)

As rx'd
16:51

Anchored butterfly sit ups
Burpees killed me
DU were single then a double for 50 reps, still having trouble linking doubles. Knee was OK this time with the DU's.

29/m/210

as rx'd:

16:29

-Feet not anchored on sit-ups
-DUs slowed me down . . . just ordered a Buddy Lee rope.

17:49

Half of it burpees.
Or more accurately, the breaks between burpee sets

13:45 on a scaled wod:

20 Sit-ups
20 single-unders
20 Sit-ups
Walking Lunge, 20 steps
20 Sit-ups
20 squat thrusters (45 lb)
20 Sit-ups (5-5-5-5 with inertia)

wu: amundson, squats, pullups,dips, 250m row

as rx'd:
12:28
unanchored butterfly sit ups

jwin #72 - 50 lunges total so 25 each leg

Cheers, kempie

I saw a couple of posts yesterday regarding crossing your arms for front squats. Maybe i missed the reply, but are crossed arm front squats adequate substitutes for front squats? While one is working on the flexibility required to do a front squat correctly, it seems to me that the crossed arm variety offers a good alternative. I'd be thankful for a more expert opinion, even if it's a day late. Thanks!

This looks fun I can't wait to attack this WOD!

A special thanx to everyone who competed and helped with the Atlanta Area CF Affiliate Challenge we held at our gym http://www.crossfitnorthatlanta.com/ last Saturday -- it ROCKED. Still can't believe we had over 200 registered online and ran that Grinder w/5 or 6-person heats every 5 minutes for 3 HOURS. (I felt like I was doing Fran-marathon lol)
It was an amazing experience to be surrounded on all sides by the vibe of the CrossFit family. SIXTEEN Georgia gyms attended! It was a mosh pit of crazy koolaid drinkers. The Grinder had all sorts of fun stuff like farmer's carries, tire & chain drags up the hill we call "the widowmaker", and tractor-tire flips -- we had some major stellar athletes & performances.
Travis "TReX" Harkey, Tommy "Gunn" Conroy, and Jason "the Canadian Blade" Paris (hehe) -- we were some team, eh?
Stop by and check out our pix!

We also took a moment to honor Dan MacDougald owner of CrossFit Atlanta http://www.crossfitatlanta.typepad.com/crossfit_atlanta/ as the "Godfather of CrossFit in Atlanta" -- Travis, Tommy, & I came from that gym... I got my first muscleup in that gym... 4 new CF gyms have spawned from trainers/members who used to work/work-out there.

Thank you Coach Dan for everything you have done for us.

Now that the challenge is over... I might have time to actually TRAIN hahaha!

11:50
15 double unders, 100 straight jumps
the rest was good, burpees with some pauses

#94 toby or not - try looking above, the discussion from yesterday has been continued today.

Cheers, kempie

still cant do this yet because of my wrist..uhg..i guess ill just go run again

F/38/140/5'7"

30:22

DUs & Burpees took well over half the time. I can still only string together a few DUs at a time & those are with a single in between. Ugh.

as rx'd
su, burpees were broke up.
29'57"

bw 165

subbed 2x jumpropes for double unders

11:09

Great "WOD"

10:17

M/30/170/6'3"

I suck at jump rope. did DU's.

13:24

#26 - Wolf Like Me by TV On the Radio

New to CF, have to say that I am loving the workouts and the crazy looks I get at the gym, going to do this one at home though. No reason to show everyone how bad I am at du's.

Did this at gym right after heavy chest workout.
17:09 Rope snapped part way through double unders, finished with another one couldn't get much rythm.

16:23 rx'd

As RX'd: 22:05

can anyone advise the name to the song that was third I believe in "crossfit kids"video?
It was the conquest song or something? who sings it and whats the title of the song?????

As rx'd: 16:14

First time with my buddy lee jump rope. Now the rope is definitely not the limiting factor in DU's.

First day on CF. Thanks for starting out with Burpees!

25 sit ups
25 double unders
25 sit ups
25 lunges
25 sit ups
25 burpees
25 sit ups

12:11---ugh!

DU's had my wife rolling on the floor laughing. Guess I need to work on that one.

age 18 bw 170
14:19 as rx'd

Did overhead squats today
BW 219

Warmup: 45/5; 89/3; 133/1; 176/1
Work sets
220 /1
242 /1
253 /1 - old pr
269 /1
275 /1

Vid
http://www.youtube.com/watch?v=P_3Ck_0-jwQ

Then did a little metcon

subbed 100 singles for DU's.

22.25m

anchored situps.

46/M/270
17:30 as rx'd but very few double unders

31/m/190

as rx'd

17:09 (feet not anchored)

Post: Strength cycle -

All lifts 4x3; back squat, dead lift, straight leg dead lift, & barbell row.

All as rx'd except I did 100 singles instead of double unders. Still have to work on those...

16:03

Thanks Coach for a WOD I can do without equipment. Last few days have been doing some WOD's from Eva T's blog. Good to be back on the main site.

WOD as rx'd: 15:49

Burpees are the time killer.

29/M/5'6/175

Completed as Rx'd - 12:46

Was going good until I hit thos burpees. Need to practice a little more and stop whining in the middle.

Push it til you puke everybody!!!!!

Subbed tuck jumps for DU

21:09

M/19/6'4"/~175LB

BP X 3 - 115/125/130/135/145PR

WOD:
Sub 100 singles for double-unders (my rope whips me everytime i mess up... need to buy a new rope that doesn't sting so bad... have bad bruises from this rope lol)
also doing the situps i saw on the camp pendleton video at 2:15 mark.

everything else as rx'd:
~~~23:28~~~

32 yom bwt 240
bike 10 miles
wod as rx'd
time 21:55
I suck at burpees. They took about 8 to 9 minutes of the workout. doh.
bike 10 miles and then hop on plane for california for five weeks.

Subbed tuck jumps for double unders - rest as rx'd
18:34

m/29/5'10"/162

as rx'd
unanchored sit-up
15'39"

M/35/175
Bozeman, MT

23:33 - Burpees me no likey.

Subbed tuck jumps for double unders.

Sarah B: 12:00
Matt B: 15:30

m/20/168

16:50

16:32
subbed tuck jumps for double unders. Not a great workout I felt unexplainably heavy totday

Ooooh that looks nasty.

Luckily for me - a ME upper body day!!

BP
Weighted chins
Incline BP
Pulley row
Overhead press

Sigh.Still feeble

M/38YOA/5'8"/180
Subbed 400m sprint for D/Us. Working out with my Cadets so I needed something we could all push ourselves with, and keep it even. All else as Rx'd 16:58. Burpees still give the elbow problems.

25/m/190/5'9"

as rx'd

13:38

viva la revolution!

WU .5 mi. walk on treadmill
WOD
15:27\subbed DU w/ jump knee tucks

As Rx'd

30:34

No focus. Went to a park for today's workout and I think I spent more time watching others than doing the WOD. Burpees took over 10 minutes :(

m/37/197/70"

Subbed tuck jumps.

1:16/:35 SU/Tuck Jumps
1:21/1:29 SU/Walking lunge
1:26/4:31 SU/Burpees
1:43 SU

My shoulders feel very neglected this cycle... feel a Fran coming on?

Jump rope practice at end of WOD. Extreme suckitude on these. Will have to practice every day.

Day one of Zone. More info on my new workout log on the forum.

23:04
subbed tuck jumps

As Rx'd

12:20

Need to learn to do double-unders better; wasted too much time with this.

Awsome WOD!

Should have posted my total time.

12:23

19 minutes but only did 25 burpees...legs had nothing left after yesterday...

JDR3 #13 (jeff)

thanks! that mile run was the death of me. only dave warner would come up with burpee broad jumps across a field. damn those things! hope you the mrs. and the boys are doing well! happy belated fathers day. i'm sure ya'll celebrated with a wod or basketball/baseball game. ;-)

sat workout:

21-18-15-12-9-6-3

deadlift, 65#
hang power clean, 65#
front squat, 65#
push jerk, 65#

27:46

20 min faster then last time. this workout looks so easy, but fried my lower back.

sunday:

michael as rx'd 18:10

28/M/197/6'2"

As rx'd

22:50

33 m 195#

Modified Amundson warm-up.

As rx: 18:29

CrossFit KAF rules.

rope jump + gwu + cfwu + bwu

WOD as rx'd:

11.20

situps on the floor

47:21

12:00

aw crap I assumed GHD

m/42/73kg
Burgener wu
WOD as rx'd
12:37

Anyone have a quick link to the CF power output calculator? I remember seeing it, but not where I saw it. Appreciate the assist - thanks!

Cheers,
Scott

39/205/m

as rx'd 12:23

15:46 with tuck jump sub

Cheers, kempie

25/M/ 5'8/ 162 lbs

13 mins as Rx'd

23'58" subbed tuck jumps
Would've been sub 15 if burpees didn't suck the life out of me.

k f/125/29/5'6
13:11
ab mat situps

e m/180/32/6'2
19:34
ab mat situps

Ok, should I be scaling down workouts like this even though I can do it completely (considering the time I posted is double or triple what everybody else posted)?

I have the same problems as AJ #28. My problem stems from severe lack of ROM from a broken wrist which makes doing cleans and front squats the correct way painful and close to impossible. I've been working on increasing flexibility for about a year with no luck. So, unfortunaltely I have to do the cross arm front squats as well, and can't do cleans very well. Not sure how to get around the problem but I still try every time.

30/M/180

16:12. Subbed tuck jumps, feet anchored for sit-ups.

M 24 183 69"

Day Behind

OHS: 155 165 175 185 190
FS: 225 240 255 265 270
BS: 275 280 285 290 290

13:05 rx'ed.

15:37 subbed Tuck jumps for DU

Hate Burpees

40m/5'8"/202
sub'd tuck jumps for double unders
anchored sit-ups
22'40

Is there any truth to the rumour that Planet Fitness, the Judgement Free Zone, http://www.planetfitness.com/ and CrossFit, Forging Elite Fitness, will be joining forces?

42yo/f/158#
as rx'ed w/50 steps per leg walking lunges
19:05

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As Rx'd: 15:04

My double unders have improved dramatically. I was able to get them in about 2 min where as prior it took me almost 8 min to get 50. Burpees still suck and took the most time.

#152... It's up to you whether you should scale or not. In my humble opinion, if you can do the workouts as RX'd then you should. Use your time as a motivator to improve. Personally when a new WOD is posted I look a the comments immediately to see what other people are doing as far as times and use that as a motivator to push harder.

I have to thank all of those who post their times in the comments because it helps motivate me and makes me want to push as hard as I can to match or beat the times I see. You don't get that kind of support or motivation in any of the globo's.

subbed 100 singles for the double unders.
Burpees sucked!
18:55

11:28 as Rx'd - feet anchored and used Abmat

Double unders sucked at first, but then I got about 35 unbroken in the middle which was nice!

Burpees were slower than anticipated - I really ran out of gas 1/2 way through...

43m/6'6"/260LBS

WHY IS IT THAT WHEN I RUN, WALKERS PASS ME?

m/42/199/5'11
began xfit May 08
as rx'd 20:35
double unders broken up between 2 and 8 per skip. slight pauses with situps after 10-20 continuous reps, burpees a bit more broken in continuity, although very strict to form.

36/m/223
As Rx'd:
21:15....
DU's are getting better.

Mike "galloping" Chung, you look like a Korean Rob Schneider from "The Animal". Way to make it to the main site bro.

200 singles instead of DUs
everything else as rx'd

11.51

17:38

anchored abmat su's
had problems with DU's

27/M/60kg

Lovely day, out in the garden for this one.

15.53

Subbed tuck jumps for DUs
Sit-ups anchored with KBs

CFWUx2 (played with real pullups today. still far from strict pullups)

23:26

subs: burpees to knees. sad time. i wanted 17-18 minutes. burpees were a terror and i tried to concentrate on good form on burpees, which did not necessarily happen -- i wanted good squat thrusts and my quads are sore from that effort. on a brighter note, DU went pretty well. got 4x8 in a row. progress!

ck

11:08.1 as rx'd. SU done on a decline SU bench. Great workout.

Thanks everybody for your comments on helping me with the front squat. I'm also sorry I didn't see the discussion about it yesterday.

I'll just have to go real light and work hard with racking and getting my ROM where it's supposed to be.

Thanks!

Wow! First time posting in almost a year and feeling like a fat pog!
48yr old 190lb male:

50 Situps
50 Lunge Squats
50Situps
50 Lunge Squats
50 Situps
50 Pushups
50 Situps
16:24
Ran/walked 2 miles just to cool down and did 45 Back extensions.
Can't believe how far you can fall in just one year!

Bill Cattley

#153 Lucien
You are the exact situation I was referring to in my previous post. I see a fairly high prevalence of wrist and elbow issues from injuries, arthritis etc. especially as the athlete ages and really believe loading an already deficient joint with limited ROM is not smart. I have elbow arthritis and still have been an avid Crossfitter for 1.5 yr, and been to 2 Certs. You can work around those issues very easily and safely with Crossfit due to the functional and versatile movements. Kettlebells are a great way to perform many of these maneuvers with limited ROM. Watch some of Jeff Martones vids, or go to his Cert for more info.

Bwt: 135

As Rx'd

8:40

12:55

100 singles for double unders

21:30 35 rep abmat hands behind head unanchored situps

Jay M.

I will work with the kettlebells and hopefully that will help. Now I just need kettlebells. Thanks!

22 minutes...I've got to get lots faster.

3-2-1 Go!

32/m/210/6'5"

19:40

As usual, burpees just hammered me and my time.

#99 - Gloria

At least you actually did the DUs even if they took you some time. The number of people who don't do them surprises me. It is even more surprising to see how many people do 2x or even 4x single unders rather than tuck jumps...not even remotely the same intensity level. Doing single unders is almost like resting.

31/M/150/5'8"

CFWUx1
OHS= 105,116,122.5,132.5,137.5
FS= 137.5,150,155.5,161,161
BS= 201.5,207,217,223,228(PR)

Rested 5min then,
For time:
20 sit-ups
20 Double Unders
15 sit-ups
Walking Lunge,20 steps
10 sit-ups
20 Burpees
10 sit-ups

Time= 6:40

OHS rep 1: 95-100-105-110-115
FS rep 1: 120-125-135-140-145
BS rep 1: 155-170-180-185-190 (with a spotter)

The 190 BS came easy the other week. Today it was not quite there. Need to get some extra rest/ zzzzz’s this week.
Erin

half intensity cycle

25s instead of 50s, subbed in tuck jumps.

5.38.

34 M 195

23:58

Got some double-unders but still can't get them, did 125 regular to make up for it.

16th day of shoulder therapy
Not as Rx'd
10:56
sub'd 50 double unders and 50 air squats for the 50 burpees
Warmed up with five minutes of stretching and rotator cuff exercises. Cooled down with rotator cuff exercises.

m/23/175

50 Situps
50 Tuck Jumps
50 Situps
50 Walking Lunges
50 Situps
10 Burpees

26:10

23/m/175

19:10 as RX'd

would have been faster had I not used the smallest jumprope in the world. Double unders are usually a forte but when you have to stop because you're hitting the back of your head it gets a little frustrating

38/m/190
as rx'd
14:09

Viola
100 singles sub'd for 50 DU's
as rx'd
22:03

m/40/150/5'6"

subbed tuck jumps for dus
su w/ feet anchored

14:00

16:57 as Rx'd

16:24, subbed 100 jump rope for double-unders. Feet un-anchored.

I had nothing for this today, ugh. I will blame it on the wildfires in NC

15:45

For time:
30 Sit-ups
30 Tuck Jumps
30 Sit-ups
Walking Lunge, 50 steps
30 Sit-ups
30 Burpees
30 Sit-ups

Feet anchored on situps.

10:45

25:30 as rx'd, with the exception of 250 jump ropes in place of the double unders.

M/22/6'1/185

Yesterday's WOD

as Rx'd

OHS: 115-120-135-145-150(f)-150 (PR I think)
FS: 185-205-215-225-235 (tie PR)
BS: 245-255-275-285-295

Today's WOD

as Rx'd

17:43

sit-ups anchored on bench
DU's getting a little better but still slow

48/M/160 Subbed Tuck Jumps for Double Unders, GH situps 25:12

40/M/164

Warmup:
jump rope
10xOHS45#,back extensions, dips, pullups

WOD
as RX'd
28:18

DUs sucked, lunges were slow, and I still hate burpees :)

m/38/195
14:32

50 su w/abmat
50 du
50 su
50 walking lunges
50 su
50 50lbs thrusters
50 su
50 burpies

Would subbing 50 squat thrusts and 50 pushups for Burpees be too much?
or
Would it be better to just do squat thrusts without the pushup?

I am working with a shoulder impingement and Burpees really aggravate it after about 8. However, I can do pushups with strict form being careful not to let my shoulders rotate. Does anyone have any thoughts on either sub?

23/F/143

As rx'd, unanchored situps

12'37"

The burpees, and the last round of situps, were the hardest.

#201 Sharon - I'd stick with the squat thrusts for the WOD and maybe add some push-up work beforehand (CFWU maybe?)

Good luck with your re-hab.

Cheers, kempie

14:28 as rx, abmat sit-ups anchored 3 pt contact (feet, butt, shldr blades)

37/M/5'11/165

Sit-ups: 1:48
Double-unders: 2:16
Sit-ups: 2:03
Lunges: 1:37
Sit-ups: 2:00
Burpees: 5:46
Sit-ups: 2:08
Total: 17:38

run 2x 400m 1:39 - 2:00 rest - 1:44

22/M/185

This was my first Crossfit workout.

18:18. Subbed 100 single jumps for double-unders. Was just over 10min until I hit the burpees. Gotta love burpees. It's great to be here!

m/35/6'2"/182lbs

15:03

Arghhh...started to lose my vision during the burpees!

m/23/5'11/198

As Rx'd:

a modest 16:45.

I feel like I gave a good effort, but I had some trouble hacking all the way through the burpees and was not happy about the time they took to complete. Gotta push harder next time

Where has Greg A. been....we have not seen any of his freakish feats on any videos latley...

39/m/160

Sub'd 100 Skip for DU
Hands on chest for last 50 SU

14:30

since yesterday was father's day, and i was busy with pops, i couldn't get to the gym, so i did yesterdays' workout today.

Overhead squat
warmup 95x5
135x1, 145x1, 155x1, 165x1, 175x1
front squat
185x1, 195x1, 205x1, 215x1, 225x1
back squat
235x1, 245x1, 255x1, 265x1, 275x0

so i messed up on the last one. let it get to my head. :(

Is that the proper way to have done it?

28/m/188

16:45 as rx'd

#203 Kempie,
Thanks for the input. Somehow, It just feels like cheating without the pushup ; )

Double Unders killed me...those alone took 7min.

Warm-Up
Bodyweight Squats
Pull-ups
~25min. of foam rolling

WOD as RX'd

21min 3sec.

f/45/130
rx'd
unanchored sit ups
broken du's

15 min

good one!!

f/42/125/5'
as Rx'd

my jumprope got all twisted and slowed me down some, stopped to change ropes..need to pick up a buddy lee J/r for sure!
burpees with pushup....jeez, those burpess are killers!

time: 16:59

#190,#192,#206,

I Hate to be "That Guy"...

But this comes straight from the FAQ, in reference to subbing singles for double unders.

"Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions."

How about some times boys and girls?

Light run, stretching and PU for warm up.

did 3x1 so 150 singles for DU
Situps unassited
Burpees, all the way down and a nice jump each time. Had to break it up 8 to 10's each time.
lunges with back knee to ground.
Wanted to do GHD for sit ups like I did for Michael but could not get to the gym today for this work out. Loved working out in my yard. Such a perfect day today for it.
Still injured on my left Big toe. I stubbed it to the point of it being really black two days ago getting on and off the Dip bar. Yikes. Made the jumping and burpees all the more pleasurable. lol
Oh well.
Total time.
15:58
Lysa

25:46 need much work on du's

46 / 175

as rx'd with feet anchored and 10" jump on burpees

18:32

double-unders went real well today 3:30 minutes but the burpees took close to 7:30 minutes.

David - stick with it!

TRIATHLON CERT

Talk about bang for the buck!

Learn to run POSE:

My before and after videos look like a resurrection occurred. Great lecture, incredible training. Brian and Carl were very focused on our success.

Learn to Swim:

Before and after lecture/training improvement. Video proof. Mike made it easy to understand.(I'm ready for the CF Swim cert)

Biking:

Learn correct stroke and bike fit. See how the best are fitted for a bike AFTER the correct pedal stroke is taught. Neal explained very clearly this black art. I now have the basics for proper mechanics.

All of this at a great location, Newport Beach CA.

I'm still blown away at how quickly I made improvements. In only two days for three disciplines. Yes, I'm sore.

31/M/6'0/195

Practice: Squats

Train: 1st 50 GHD, 2nd 50 Army, 3rd and 4th 50 CrossFit situps. All else RX'd. 19:39

25:39 as Rx'd except for tuck jumps instead of DUs.

Burpees are so killer.

Sharon M -- after reading a couple of subs that people have made up, i would actually do rocking squats with a jump. (my gymnasts call them "candlesticks" -- no clue why.) its like a reverse burpee.

squat low till your bum hits the floor, continue to roll on your back, keeping your legs tucked tight, roll back to your feet, stand and jump. a counter weight is often helpful in the beginning, so hold a KB or DB in both hands, elbows at 90 degrees. the momentum of the weight will help pull you forward a bit and able to "get out of the hole" and stand up.

good luck!
ck

F/38/120

11:30 as Rx'd!!

Stuck with the double unders. Getting better.

19:18

week 2 of Crossfit!

~ 6'1" 200 lbs

m/28/5'11/165

subbed squats in for double unders
ab mat situps, unanchored

otherwise as rx'd

13:34

m/28/5'11/165

subbed squats in for double unders
ab mat situps, unanchored

otherwise as rx'd

13:34

#225 Colleen,
Thanks I have use candlesticks as a sub for burpees before. Cardio-wise they are as intense as the burpees, but physically I find them to be much less challenging I suppose because they do not require the upper body strength but I do like the idea of adding a bit of weight to it. I will give that a try.

150lbs.

Rx'd: 8:07

Last set of situps were crazy hard!

Age 36
BW 150#

As rx'd:

11:08

As rx'd

13:13

16:30

f/36/5'3/125

16:01

subbed tuck jumps for double unders

21:58
Love them burpees!
Still having trouble with DU's
Just ordered the Buddy Lee j/r, cause the prob HAS to be with the rope, right?

No one has commented on the Planet Fitness post?

Dear lord I hope there is no truth to that rumor. Was the post a joke? Planet Fitness is almost the opposite of Crossfit...

17:32
subbed 200 single jumps (is there a name for single jumps) for the DUs

burpees took a third of the total time.

Sharon M -- i was just trying to noodle an exercise that kept you off your shoulder entirely. i completely agree with it not being a good upper body strength sub. good luck and i hope that shoulder gets better!

ck

Lee,
It's White Stripes, "Conquest".

As Rx'd in 19:30. I have had a week off due to having a breachers course on deck, and it was in the 100's last week on the range. (I know, excuses, excuses) Anyway, I hit it up today to find that I am woefully out of shape. The class, getting my affilate up and running, and teaching classes while trying to squeeze in half @ss workouts this last month has dropped my endurance and strength right off the table. Guess its back to square one with me for a little while!

CFWUX2 (no situps).

OHS 45, 55(fail) 55, 65, 75(fail), 75 (PR)
FS 185, 205, 205, 215, 225 (PR)
BS 235, 235 (fail), 135, 185, 185 (after fail, went way down in weight to practice form)

Very disappointed with the back squat. I think I can probably do more weight with FS than BS. Just seem to get stuck on the last couple of inches of depth on BS. I plan to experiment with holding the bar lower on my shoulders, but still something is very wrong here. Anyone have any other suggestions?

Then did the WOD subbing 20 GHDs for 50 mat situps, so 20 GHD, 50 DU’s (with many singles in between each one), 20 GHDs, 50 walking lunges, touching knee ever so gently to the floor on each rep, 20 GHDs, 50 burpees, 20 GHDs.

Time 20:12.

Wow. My head was actually spinning at the conclusion of that one.

Did this one in my garage.

15:41

Navy-style situps on flat ground but with feet unanchored.
Double-unders were alternated with singles.
Knee touched ground on each lunge step.
Burpees were from chest-on-deck to touching garage door opener ~6" above my reach with both hands.

bwt:154

as rx'd... 8:46

almost got ya speal (probably will be my only chance ever...)

didn't eat too well last night, but the workout went well... I don't know what this means yet

CFWU X 3

As Rx'd 18:39....of which a good 5 minutes was double unders. Guess I know what I need to work on.

25m/5'10"/185
50 su
50 tuck jumps
50su
50 lunges
50 su
35 full burpees, 15 w/o pu,
50 su

15:56

22:38
Awesome workout!

ive noticed after workouts like yesterday's, wich involve squats...I always seem to have a problem with one of my knees the next few days. im just curious if anyone might have any insight on this problem. its a pain on the outside of my knee towards the front. just at the bottem of the outside dip that is in the front of my knee. i think it might be from improper hip flexibility maybe. my knees tend pronate towards the right inside in relation to where my feet are pointing, unless i make a conscience effort to correct it. when squating im always conscience of keeping my knees open and over my toes, but the next day or so...especially after putting on work boots, i get the pain agian.

anyone have any clues? its a problem ive always had that comes and goes with how many squats or running i am doing.

matt

15:46

f/25/120

As Rx'd 14:20

m/26/180/6'3"

3 hours after the CrossFit Endurance WOD, 14:14 as Rx'd. Today was day one of CFE training.

180/M/25

12:32 as RX

3 hours after the Crossfit Endurance workout:

16:51 as RX'd. The CFE sprints really pre-exhausted my legs, so the sit ups were HARD!

Great workout though, starting those sit ups after the walking lunges was a very, ummmmm, interesting sensation!

Can someone give me some advise on what size or size's of kettlebell I should buy??
Thanks

This was a rough one, i still hate burpees, 18:04, have a good time with this one bingo

This was a rough one, i still hate burpees, 18:04, have a good time with this one bingo

This was a rough one, i still hate burpees, 18:04, good luck with this one bingo, hoo yah

#201 SharonM

How about mountain climbers as a sub, or a modified chirpee - squat-thrust into a chin up?

Matt #248

As a former Ballet dancer, squats, or Plié as we used to call them are important to master 'without' weights before you start adding weights.

Knees over Big toe is SO important! You want to make sure you find the right,comfortable position for your body. Turn in/out as you need to but making sure your knees are in line with the big toe. Where you are discribing your pain, my guess is your are 'rolling' on your foot probably towards the 'outter' part of your foot. Have someone watch your squats without weight, perhaps only using the bar. Adding anything that gets your arms up will make it easier to forget what your feet/vs knees are doing and you will be more likely to 'roll'. You definatly should 'bail' when you feel that pain or you will do some serious injury to your knees. Hard to explain all this via an email. Get someone who really understands technique and alignment and have them work with you until your knee is where it should be in a full squat. It will be hard to do it yourself,if you've been doing it wrong so long, the right way will feel weird.
hope that helps...
Lysa

16:29

19:10, used anchored ab-mat situps. Lost about a minute transitioning outside and back to do double unders. Had a vast improvement in double unders over the last three weeks. Burpees turned into a grind though and took most time of all.

cfwu 2x15

20:40 with jumps and not double unders. Burpees improving.

Damn burpees took almost half my time.

Subbed tuck jumps because someone borrowed my jump rope and didn't return it.

26/m/167/6'0

20:22

CURSED BURPEES

14:34

I have always liked the videos from Crossfit Seattle. They have the best explanation of who Crossfit is for, and they always seem to be having a good/brutal time.

Anyhow, did yesterday's today, will do this tomorrow modified due to shoulder strain. Debating 50m swims thrown in for the ones that I cannot do atm. But if I can do a burpee with no pain looks rx'd to me.

#258 Gayleski
Thanks for the suggestions, the Chirpee sounds great! Unfortunately I am only 5' tall and that would be some vertical leap for me (about 26") to reach my pull-up bar. If I ever come across a lower bar, I will definitely give the Chirpee a try.

m/22/170/5'9

18:31 as rx'd

So, I got really sick on Thursday night and wasn't able to eat anything Friday or Saturday. I ate a little yesterday, but ended up losing like 6 lbs. Anyway, I decided that it was a good idea to do Fran today..which always makes me throw up anyway...I must have had low blood sugar.

Anyway, my goal was to PR and get my first sub 4:00. My fastest time so far was about 2 months ago at my cert in San Diego where I got 4:58.

Today...Fran

4:33!

Pukie was better than ever after being sick all weekend...I am shocked I had the energy to get this time!

Miranda
CrossFit 801
F/25/today...133

20:30 as Rx'd.

M/30/6'/197
12:44 as rx'd

As Rx'ed

14:55 mins

Make sure to breath when doing the crunches, really helps with muscle fatigue and the cramping

Also, keep a nice pace so you wont burn out on the burpees and the last set of crunches.

Good luck to you all, and keep posting those times!!

Crossfit is the FRONT PAGE of the Navy Times. Very good spin on it. Photos at VB Crossfit. Interviews with some Marine Os. I can't wait to tell my unit that after 28-29 June they will have a "fully certified" Crossfit trainer making a guest appearance for 6 weeks. (Me, right up 'til I retire, but they won't know that.)

m/33/5'8/189

My neighbors turned me on to Crossfit a few weeks ago and I'm LOVING it! (Thanks Tim & Courtney!)

For years I've been trying (with very limited results) to get in shape and lose a few pounds. After only 3 weeks of Crossfit, I've lost 12 pounds and I feel better than I have since high school. This is an awesome program backed up by an awesome community! Keep it comin!

As for today's WotD:
38:43
- I subbed tuck jumps for DUs.
- I switched to crunches after the first 50 sit-ups. Crossfit has really made me realize that my core is WEAK.

Wow... most abs I have done in a long time.

15:25 mins

DU's took me forever! I'll have to start practicing those and work them into my warm up. Stupid left leg started cramping on the last set of sit ups too, I wanted to crack 15 mins. Great workout

as r'xd 21:00

10:22 anchored situps

Changed the tucked jumps for knee to shoulder jumps.
Time was 12:24

Warm up
1000m row -3:23
15 pull ups
15 ring dips
2 situps
stretching

16:27
Situps were a limiting factor. Abmat for situps, no feet anchor, hands crossed over chest. Surprised by how hard the 3rd and 4th set of situps were. Double unders were perfect. Lunges were a breeze. Burpees were slower than planned. Touched high pull up bar with both hands on jumps. I was shooting for ten minutes.

Lots of post workout stretching.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/148

WOD as rx'd

12:54

Best DU day ever!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

thank you lysa. i dont have the pain durring squats. it normally doesnt start untill the next day or when im running alot. im thinking it might just be from putting lateral pressure on my knee when its not right over my big toe. ill really concentrate on kepping it there :).

Burpees killed me otherwise it wasn't that bad. D/U piece of cake..........19:49

Matt #279,
If you are getting it during your running as well, check your shoes. May be time for a new pair. Could be as simple as the shoe. Definatly pay attention to that pain, it's a warning sign.
Hope you figure it out and correct the problem with out an injury.
Train hard and keep well
Lysa

M/23/6'1"/205

As RXed:

Was at 7:52 after 10 burpees, then I died. Last 40 burpees were brutal.

Finished 15:31.

Tried to sub Tuck Jumps for DU;s, but my knee said no, no, no. I did some strange tuck jump duck landing something or other. It was sad.

Anyway, the rest was rx"d, even the lunges.

17:55

As rx'd- 9:40
Anchored abmat sit ups

i am still a newbie at this so my time is not that good plus i had to sub tuck jumps for double under considering i am still learning how to do regular jump roping. i hope that i did the tuck jumps the right way. the rest was the same with no changes. my time was 21:25. i hate burpees. they slow me down so much. this was amazing. i love every second of these types of workouts. i guess the person to thank is the man you guys call coach. well thanks coach and keep them coming.

M/27/6'0/215

Subbed Tuck Jumps for Double Unders, Burpees took a while. 3rd corssfit workout ever and it took me 22:37

m/36/190

21min

45/182

18:59 as rx'ed.

Burpees chest to deck and jump to 6" target above reach. DU painfully done 1 at a time, I have lost all ability to string them together.

17:58 Sub Double Under Attempts

David
M - 32 - 5'10" - 178# BW

DROM Warm Up

WOD as rx'd: 22:18

Notes: Not happy with effort. Took it too easy. Hoping for another metcon tomorrow to redeem myself.

Tamara F/21/5'5"/150
16:08 as Rx'd

Brent M/23/6'1"/209
16:07 as Rx'd

49/M/216

15-20 minutes - @ 9 minutes to begin burpees...

iPod ran out of gas b4 me...stop watch on the tobuy list....

Did the OHS-FS-BS workout before this one, which definitely made those walking lunges nearly impossible. I had to change a few things up:

50 Sit-Ups (regular, feet anchored)
50 Tuck Jumps (No idea if I am doing this correctly, I basically just jumped up and tucked into a ball. Even if they were wrong, it sure sucked doing them. Felt like I was landing too hard somehow).
50 Sit-Ups
50 Walking Lunges
50 Sit-Ups
50 Burpees (Definitely was barely jumping off the ground at this point)
50 Sit-Ups

14:40

This was brutal. The mat I was doing these on was absolutely covered in sweat by the time I was done. I was totally wrecked, even if I wasn't doing it absolutely as RX'd.

M/40/175

Subbed tuck jumps for double-unders.

Time: 12:59

41/M/165 Jackson, Tn

17:58. Subbed double unders for cross overs. I think that is a fair substitution. Situps were anchored and the hardest part of the work out.

41/M/165 Jackson, Tn

17:58. Subbed double unders for cross overs. I think that is a fair substitution. Situps were anchored and the hardest part of the work out.

M/35/155/5'7

17:59 Rx

Used Abmat, unanchored

Shortened the rope a bit, and that helped for double unders. First time I was able to string together multiple DUs, so that felt good.

Burpees were rough, as I expected they'd be. Started with a set of 15, then broke them down to sets of 7 or 8 between a few breaths.

All in all, good effort after coming off a cold.

14.27 as rx'd

subbed double unders with imagenary rope, time was 8:50. is this right? just started crossfit in the past two weeks and its killer, even made marine corps times, oorah, semper fidelis

22/M/165

I have a feeling that my abs are going to hurt tomorrow...

16:55, as rx'ed

F/40/5'2"/122

As Rx'd only I think I did double the walking lunges -- I did 50 right steps and 50 left steps.

Double unders took the most time because I can't do multiple double unders without singles in between, and even that way I miss quite a few.

19:08

23/m/169

As rx'd with sit-ups unassisted on floor

16:30

M/34/5'6"/183

Sub'ed tuck jumps for DUs.
No GHD in the gym, sit ups on exercise ball, trying to fully extend.

19:02

18:30...chelle did 15 flat

Nice little wod, I started with the CFE wod this morning and have been putting this one off all day. It wasn't as bad as I thought until the burpees. I tried jumping over my paralette like I saw in the video a couple days ago and now I hate burpees even more. I think that is going to be the standard from now on because usually my jump turns to crap as I fatigue. If I've got to make it over the paralette then I really have to jump.

13:39

33/F/5'10"/155

Looking forward to making this one up tomorrow.

Today:

Mixed o-head squats into my strength program -

Overhead Squats: 95x5x2, 100x5x1
Shoulder Press: 88x5x3
Power Clean: 107.8x5x1, 110x5x3 (then 132x1)

as rx'd, 22:10. definitely my best set of double unders ever, i think i had 11 in a row at one point. too slow on the burpees. anchored ab mat situps were too slow as well.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d: 26:36
Foam roll after.

44/76"/190

warmup 50 pullups for time (4:32)

workout as rx'd

23:30 (over 8 min on burpees)

34/133/5'6"

As Rx'd: 16 minutes

19.44 as rxed

Oops, I forgot: I subbed tuck jumps for double-unders
Time = 16 minutes

Great Burner! 10 min 35 sec for my on duty firefighter. Keep up the great work coach.

Eng. Vining 053
Eaton Fire Protection District

Didn't post yesterday because I was busy buying an awesome C2 rower yesterday from Craig's list.

Overhead Squat 95/115/135/140/145
Front Squat 135/201/223/234/245F
Back Squat 223/245/267/278/223 5x's
Decided that my form was shot, didn't want an injury.

Today's workout- with feet anchored

14:10

Everything was pretty slick but my DU slowed me down big time. Couldnt' pull more than 5 at once.

Peace

19:28 as rx'ed. I did double unders!!! Not consecutively, I built up doing like 3 singles and 1 double, then 1 single 1 double, then 1 single 2 doubles for the last five! I was ecstatic!

Double unders one at a time except for twice when I managed 2 in a row!

15:23

38/M/203lbs

As rx'd
13:39
DU's slowed me down and the Burpees were killer!

Tuck jumps subbed for DU (still working on those)
Anchored situps

12:27

29/f/113

9:47

double unders big hold-up. rope was too long.

pre: wux2
post: abs

15:47

38/M/203lbs

As rx'd
13:39
DU's slowed me down and the Burpees were killer!

CFWU x 2

Subbed tuck jumps for d-unders.

18:35

Anthony (M/29/170)

Time: 9:56

Double Unders slow me down!

Court #153

Man, I am in the same boat as you. It takes me double or more time for the workouts as rx'd.

My thinking is, I will scale the WODs I have to (too much weight), otherwise go with the WOD and hopefully the timing will improve down the road.

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: 21:52

23yom/6'2"/215

did tuck jumps in place of doubleunders, situps anchored underneath couch

14:34 could have gone a little faster as dogs got in way of situps (very curious) felt pretty good about the workout though. prolly could have gone faster on burpees too.

12:09 RX

42yom 180lbs

For time:
50 Situps
50 DU
50 Situps
50 Lunges
50 Situps
50 Burpees
50 Situps

As Rx’d

Time: 18:49.

DU were done by doing 2-3 singles then 2-3 DU. On two occasions I got 7 in a row! But I jump too high and I eventually lose the rhythm. But at least I can do more than a few now. Burpees were broken into sets of 10 except the last ten were 2 sets of 5.

Post WOD:
Kipping PU 4 x 15. Couldn’t do more because my hands were still tender from tearing my calluses last week.

m/24/6'1"/223

25:33

Everything broken except for the lunges...

I was at 10:00 going into the burpees... about halfway through them was the closest i have ever come to puking in my 4 months of crossfit.

OHS:
90, 110, 130, 135

FS:
135, 165, 185, 195(PR)

BS:
185, 205, 215(PR), 225(PR)

I am so stoked on the BS PR my last PR was 205 and I have been wanting to put 4 plates on for so long.

subbed tuck jumps for double unders

rest as rxed 12:48

23:14

subbed 100 single for DU and 40# walking lunges for walking lunges

12:02 Rx

fun one...still need to work on my double unders, cost me about 30 seconds.

Also, sit ups are not fast enough. need to work on those.

did in 16 min. Been doin crossfit for 2.5 months now

m/19/150

15:00 as rx'd

37M/5'10"/164.5#

As Rx: 13:59

Burpees took 5:11. Ugh!

m/32/190

Rx'd

18.49 on driveway in 100+ texas heat!

18:08 as rx'd

38/m/5'5"/142

15:22

Good workout! Double unders need work. I was able to do a lot better a while ago (1 year). I will need to work on the rhythm to improve. Burpees got tough after about 25 or so.

Colorado Springs CrossFit has 10 members now. Moving up! Having fun at work. Can't beat it.

28yrs/165lbs/M

14:08...need to work on double unders. i just got a buddy lee rope...first time using it...also burpees could use a little polishing up as well

13:35

subbed tuck jumps for DUs...haven't replaced my jump rope yet.

Jodi (F/29/109)

For time:
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps

17:11 as rx'd

had to fix jumprope during du's didn't stop time to do it.

M/27/206

as rx'd

26'06

DU's took 10 minutes. I kept trying to get a few going in a row and I'd lose it. Most I think I got was 4. I didn't count any of the ones where I made the jump high enough but the rope wasn't on time. That happened a lot.

uuummm...Maybe I should post my time along with the workout...LOL!

Time: 12:42

w/up skipping 60 mins, i think i got a wee bit carried away !!
WOD as rx'd,
10.37. with all the usual muppets ripin the p*@h, while i'm trying to blast through it.
squt /clean,power/clean/jerk,practice.

My buddy Bartlett: 15:55

Me: 14:25

Both as Rx'd.

Double-unders are tough. I decided to hang myself with my rope, but Bartlett came back and cut me down just in time.

age 42
bwt 210#
subbed 200 single under jump ropes for double unders
time: 18:20

19:58

40 YOM/5'10"/195#

Did sets of 40 instead of 50. Still feeling tired from yesterday. Did CFWU X2 prior to WOD.

16:20

For extra, I did Weighted Pul-ups and got up to 65# after 5 sets.

Quick question for all the smart folks out there. Where does milk and dairy fit into the Paleo Diet. I get the "Meat and Vegetables, Nuts and Seeds, Some Fruit, Little Starch, and NO Sugar", but what about Dairy and Eggs?

14:28

Unanchored sit-ups 150 single-unders subbed for 50 doubles. Thanks to the entire Glassman family for these awesome workouts. It's very much appreciated.

WOD as rxd: 20:08

17 min

subbed tuck jumps for du's

16.11
as Rxed

GHD Sit Ups

F/115#/33
17:37

20:56

Subbed tuck-jumps.

As Rx'd

18:36

As Rx'd - 13:52
Double-unders need practice.

m/33/220/5'10''

about 20min
subbed back extensions for sit ups and kettlebell snatches for burpees with the 53lbs

As Rx'd - 13:52
Double-Unders need work!

R. Moon, # 351:

Eggs are paleo and fit in as another protein source. Dairy does not fit in... no milk, no cheese, no yogurt, ect.

In the end, it comes down to the basic paleo concept... cavemen had access to eggs. They didn't have access to dairy.

as rx'd 13:54

then did:
5 rounds for time of:

5 HSPU
10 Pullups
15 Box Jumps (18")
20 Squats
25 Double Unders

13:27

Then did 10 muscle-ups with the first one done with a 20# vest.

I only started the zone two days ago so maybe I am just having a good day or maybe it is psychological but I felt like I could go forever today.

21:43 rx'd

56 y.o. 5'10 155

As Rx'd 16:58

m/24/6'1"/215

21:15
did GHD situps for the last 50 situps

35 y/o male, 149#, 68"

WOD 17:01 (subbed Jump Rope 100x for the double unders)

DU's took more than 6 minutes. I need a good lesson on these. 21:30 30/M/195

as rxd

10:13

16:42, 16" box jumps subbed for double-unders.

Situps were easier than anticipated, but the burpees were quite taxing, as always.

M/38

CFWU (-Squats)

13:12 (almost met pukie)

BTW CROSSFIT WAS FEATURED IN THE ARMY TIMES MAGAZINE THIS WEEK. GOOD ARTICLE

JJG

If you watch the Buddy Lee video on Double Unders or "Power Jump" it seems VERY different than a Tuck Jump. As Buddy Lee states, the biomechanics don't change, only the intensity. I argue that the biomechanics of a Tuck Jump are significantly different than a rope jump. Double Unders are aerobic and Tuck Jumps are plyometric. So, wouldn't the better progression be to do singles at increasingly higher speeds and, as skill improves, include the "Power Jump" to move onto the Double Under?

Hope I dont catch heck for this question, and I know that CF chicks are the strongest, but when these girls that are competing in the CF games say that they are pulling 2-4 min Fran times, are they talking about doing it with 95lb. thrusters or less?

34:34

M/38/150

Hope I dont catch heck for this question, and I know that CF chicks are the strongest, but when these girls that are competing in the CF games say that they are pulling 2-4 min Fran times, are they talking about doing it with 95lb. thrusters or less?

16:35

Woke up after working all night and did today's WOD on an empty stomach.

WOD:
50 Situps, unanchored, full ROM, reps unbroken: 1:42
50 DU SUB Tuck Jumps, reps unbroken: 0:41
50 Situps, unanchored, full ROM, reps unbroken: 2:30
50 Walking Lunges, knee to deck, reps unbroken: 1:14
50 Situps, unanchored, full ROM, reps unbroken: 2:16
50 Burpees (Yay, Burpees!), sets of 10, 10, 5, 5, 5, 5, 10: 8:10
(Wow, that sucked. It took me almost as long to do the burpees as it took Speal to do the whole WOD!)
50 Situps, unanchored, full ROM, reps unbroken: 1:57
Total Time: 18:34

Situps really slowed me down, I think I could have broken 16 min if I had done anchored situps. Maybe next time!

Thanks Coach!

abs were done. i worked out with a guy that wants to start crossfit, so i did everything for as long as it took him to finish to encourage him.

F/37/5"2/136
Hooray! OK, I am a day behind on the CF WOD and am only posting to say that after 4 months I have done my first pull ups un-assisted. Ok I didn't do more then two, then some half ones and then I am back to assisted and jumping PU's but thanks to everyone's advice and CF WODS, I had made it!!!

My friend and I also were able to cut a minute off our "Michel" workout. Tomorrow we will do the 50 situps, double, etc.
Any advice on double unders? I can't do these yet! One goal at a time.

Just started doing this, last thursday. I love it I play a very high level of rugby,and was a SSG in the army as well and an ARMy Rugger and this is a partial off season. I am 6 months post ACL recon, and this is the best workout i have found. I was getting bored with just weights and this is shocking the SH%t out of my system...Thanks guys

I got my girlfriend into this and she is a personal trainer...good stuff

16:43

Just started doing this, last thursday. I love it I play a very high level of rugby,and was a SSG in the army as well and an ARMy Rugger and this is a partial off season. I am 6 months post ACL recon, and this is the best workout i have found. I was getting bored with just weights and this is shocking the SH%t out of my system...Thanks guys...i will be a terror on the pitch in the fall!!!!

I got my girlfriend into this and she is a personal trainer...good stuff

m/25/5'4"/143

As Rx'd: 16:19

M/22/210

13:32

Ran the Summit Prior

m/24/6'4"/220

19:15
with GHD situps!

good workout!

18:01 - oh how i hate burpees

m/31/5'9"/155

8:02
As Rx'd
Love those burpees!

43/6'1"/185

as rx'd: 10:13

both shoes came untied in the double unders so it caused me to miss and then i burned about 30 seconds tying them. when it happened i thought, "fffffffiddle sticks!!" should have just ditched them.

42/145/5'10"/M

Burpees really are my nemesis, this with lunges were something, My hammies are screamin.

11:24

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

cfwu x 2

WOD:
anchored sit-ups
burpees with full deep push-up ending in hands-overhead jump

time = 11:40

bleah double-under rhythm wuz crappy. must need more practice. burpees sucked but every one wuz legit.

M/37/185

15:23
Good workout and effort today but lost time (probably 3 min) due my inability to do more than 2-3 DU's consecutively. Still having to do SU's in between the DU's, so did 50 DU's and about 100 SU's. I'm getting better at them!

Me: 20:55 as RXd

My girlfriend: 14:25 scaled to 30 reps each

those dang burpees KILLED my time...

M/37/185

15:23
Good workout and effort today but lost time (probably 3 min) due my inability to do more than 2-3 DU's consecutively. Still having to do SU's in between the DU's, so did 50 DU's and about 100 SU's. But I'm getting better at them!

19:05, subbed 200 singles for double-unders.

unanchored ab-mat situps, butterfly-legs.

M/31/6'1"/220

35 reps of each - 13:59

I did not have a good rhythm on double unders but I've improved a ton with those. Burpees still kill me and slow me way down. Unfortunately, that means I need to do more burpees.

Great workout.

30/m/200

14:20 as rx'd.

vacation with time off crossfit is taking its toll.

Bryan 18/m/173

14:12 (tuck jump sub)

Aryn 18/f/130

12:39
50 situp
40tuck jump
50
40 lunge
50
40 burpee
50
(imo should have done full lol)

f/27/113

Pre: 15 rounds of 5 deadlifts, 5 power cleans, 5 thrusters with # 20 db's

WOD: 14:50 did 100 singles, haven't gotten the double unders down yet.

jat- 22:39 (my first WOD)
scaled 100 ropes for double-unders.
4th Crossfit exercise

tre- 24:56
did the 100 singles at the start, then decided to
finish with 50 double-unders.

Subbed as follows:
50 situps on Swiss ball
50 tuck jumps with knees as high as possible
50 situps on Swiss ball
walking lunges, 50 steps
50 situps on Swiss ball
50 burpees
50 situps on Swiss ball

Time - 20:16
- Chad

M/155/28/6'0"

18:01 as rx'd

1st time with double unders, lot of stop and start.
Sit-ups unanchored (back of head all the way to ground, not sure if that's right or not)

M/18/5'11"/160

Yesterday's WOD - first time doing OHS and FS
OHS - 45, 45, 55, 65, 75
FS - 135, 155, 165, 175, 185
BS - Had to skip due to an "incident"

Then today's
As RX'd:

27:30

M/155/28/6'0"

18:01 as rx'd

1st time with double unders, lot of stop and start.
Sit-ups unanchored (back of head all the way to ground, not sure if that's right or not)

Subbed tuck jumps for DUs
unanchored SUs
imperfect burpees (they weren't as bad as I expected, though!)

26:55

This is my first Crossfit comment... afternoon workout followed WOD and was good. Time was 11:52 with unanchored situps. Double unders were new to me, but I did all 50 -- as with most others, they took me the longest to complete. Morning workout was adapted from a different crossfit workout that was pretty good -- 7 rounds of 30 deadlift (135 lb) and 30 pushups. Crossfit is awesome.

11:42 as rx'd.

Sit-ups with abmat and used my heels on opposite side of a 45# plate for anchor.
Double unders were broke into about 5 sets... and of course I missed at 49, so I had to get going to get that last one... ugh!
Lunges were knee to or very close to ground, trying not to bang it too hard.
Burpees I broke into 30-20.
Everything else unbroken.

17:01

As Rx'd
mwest m/51/6'/190 nwest f/45/5'3"/
.5 warmup 4:15 .5 warmup 5:00
su 50 su 35
single under 100 single under 70
su 50 su 50
w/lunge 50 w/lunge 50
su 50 su 50
burpees 50 burpees 25
su 50 su 25
14:05 12:30
.5 cooldn 6:30 .5 cooldn 5:00

35:12

that was a great workout.

M/28/5'10"/170 (CF beginner)

~40 minutes

I've been doing CF for almost 2 weeks now, and thought I was middle of the pack. Now I see I've got a long way to go. I'm loving, though - feels great!

1xAmundson CFWU plus some additional streches
WOD as Rx'd: 16:21
Achored situps on floor
Doubleunders not pretty, but got 'em done
Burpees killed me...
Awsome WOD!
My quads are jello after today and yesterday's squat fest...

44/m/151

As rx'd

16:14

Well, not quite rx'd; after 10 lamo double unders (jump, jump, double, step on rope) I switched to singles and pounded out 200 (4 to 1).

I hate burpees.

today's as rx'd: 14:47

then yesterdays wod

OHS 65-85-105-115(F)-105
FS 95-135-155-175-185
BS 175-195-205-215-205
went down to 205 b/c the 215 took me forever to get up, but I shoulda just sucked it up and went for 220 even tho i may have failed

32/m/196

17:44

15:55 Burpees, I hate burpees!

22:04

12:15 as rx'd with anchored abmat sit ups

Subbed bag jumps for DU

17:55

As Rx'd
19:55
Abmat situps un-anchored
Double unders are getting fast and were done in less than a minute
Burpees took almost four minutes

looks like i need to be doing more burpees...
overall slowness blamed mostly on my sore stomach and slow situps.

bw-194

wod-scaled and subbed as noted
25 situps
50 double unders- 2-4 at a time
25 situps
50 walking lunge steps
25 situps
50 pushups
25 situps

10:15 total

finally got to cf about 3 weeks ago, i think i'm hooked! working on getting my gym to purchase some of the gear that's needed to do all the exercises. talk about a kick-butt workout, i really enjoy the variety and not having to think about what i'll work each day. just look at wod and DO IT!

thanks coach!

m/39/5'4"/143

23:28
Double unders done one...at...a...time.

15:19 Sub'ed tuck jumps for DU's

did wod with 30in box jumps subbed for double unders
finished and forgot to set stopwatch

50 Sit-ups
50 Tuck Jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees (Pukie was knocking hard...)
50 Sit-ups (more like 3/4 sit-ups)

24:57

Sit-ups are a tremendous weakness!!

50 Sit-ups
50 Tuck Jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees (Pukie was knocking hard...)
50 Sit-ups (more like 3/4 sit-ups)

24:57

Sit-ups are a tremendous weakness!!

Nah...
Instead did
4 rounds:
500m row
20 dumbell cleans 35#
20 KB swings 55#
20 knees to elbow

Might try the posted wod tomorrow...

50 su
250 single jumps
50 lunge
75 su

12:50

30 burpee
25 su
20 burpee
50 su

32:32

Burpees make me see stars.

10:47 as rx'd (anchored sit-ups with abmat), was looking for sub-10 but the last set of sit-ups was brutal, it was like my abs went on strike. Burpee practice has paid off, I try to drop to the floor faster now but I still need to push the pace. I got 49 doubles straight and missed the 50th. Ow.

That was a sweet little number, maybe 'she' needs a name!

Post-slow 1 mile run in 6:41 to work POSE technique.

CFE 2 X 500y swim 2 min recovery 9:39 9:37 PR earlier.

CFWUX3

Looked at the WO this morning wrong so accidentally subbed GHD back extensions for double unders...,oops. Should have double checked the site, thinking about "Michael" I guess. Also carried 30' 2 1/2" hose on back during lunges.

18:36

37m/5'10"/186

M/27/5'10/226lbs

sub 20-22 inch box jumps for double unders(stood up at the top of each rep)

26:44

Vance

subbed box jumps for db unders

18:24

36/6'2"/195

Time: 13:54 as rx'd. Situps were done with arms x'd across chest. Burpees could have been a little faster. Last nights fathers day gorging at the Texas roadhouse didn't help my time. Good god did I ever eat!

Good job gaucoin.

19/m/167

Subbed 3:1 single unders for double unders

12:53

Oh yeah and I subbed decline situps at about 20 degrees under parallel for situps. This WO was only after doing the Y's physical fitness test (two minutes of pushups (80), two min of situps (76), mile run (7:05)). I considered that a warmup.

m/45/5-8/150

113 degrees in my garage.

cfwu x 3

as rx'd

26:25

Go burpees!

Today's workout 9:53 as rx'd

801 is coming at ya!!

Rebecca 801
f/28/143

Today's workout 9:53 as rx'd

801 is coming at ya!!

Rebecca 801
f/28/143

Miranda 801
11:28

27/m/175

50 Sit-ups
100 High Jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpes (still cant do more then 6 in one go)
50 Sit-ups

26 mins

tuck jumps for double-unders
19:17:48

M/40/195
Modified due to knee surgery (meniscus/partial acl tear)

50 situp
100 mini-jump (jump rope with no rope)
50 situp
17 BW squat (Wanted 50, but didn't like the way it felt in knee, so I stopped.)
50 situp
50 burpee (very small jump)
50 situp

25 min

F/19/5'8"/157

13:12 alternating double unders with 3 singles because I couldn't get more than 1 d/u in a row.
Afterwards worked on double unders and can now consistently do 10 in a row!!

22.02
I love the L03!

Jeff in VA John in NY
We both missed yesterday
Today:
Jeff 48/70"/185
Sub TJ’s for the DU's
Burpees broken in to mini sets of 10 and 5
16:15

John 48/68"/155
Situp sets broken in 2nd & 4th rounds
Burpees broken to 5 sets of 10
13:33

I am new to CrossFit and I love it. I 've been doing the WODs for about 2 months now. I have already bought a pullup bar, jump rope, and ordered rings, hopefully they will be here soon. I find myself checking the site multiple times a day to see if the new WOD is up yet. I am pushing myself harder than I've pushed myself before. This is exactly what I've been looking for. Thank you CrossFit!

-AJ

12:18 :-O Abs ..MURDER!

so were the burpee's

WOD as Rx'd
Time: 17:54

Lost all momentum after lunges. Burpees were typically tough, but with every burpee I could feel the lunges.

m/28/6'4"/250

rx'd 23;08

32/f/5'4"/130

WOD Rx'd

14:42
(unanchored abmat situps)

My abs hurt.

Janet f/49
subbed tuck jumps for DU's rest as Rx'd
20:07

Scott m/48
also subbed tuck jumps
15:01

m/28/195
As rx'd... did GHD situps... ouch: 17:27

M/38yoa/157lbs.
Warm UP: 5/1 - Overhead/Front/Back Squats
WOD: as rx'd - 14:37

23/M/185

11:48

Subbed jumps for DU

CROSSFIT SUFFOLK RESULTS:
George m/43/160 18:32
Joe m/18/140 12:30
Larry m/23/160 11:53
Devin m/19/157 11:21
chris M 14:43

crossfit kids:
Carl M/14/174 13:41

wod cut to 20 reps
Andrew m/14 9:10

Excellent work by all of you guys!!!

Question for the crowd: I notice many different types of situps. I myself did abmat situps with legs in butterfly position (bottom of feet together, heels as close to crotch as possible). I see some posts with anchored/unanchored, abmat/no abmat, and a few others and am sure someone did GHD too! Any thoughts on which situp would be the best for head to head competition? Thanks. s/f, WP 6

30/M/190

as rx'd

16:37

Am I the biggest loser or what? - I sit here every night, anxiously waiting for tomorrow's WOD.

Thanks Coach!

3-2-1- Go!

rxd
16:23
30/M/175

39/m/175

as rx'd

14:31

17:19

DU were mostly singles and doubles, a few triples.

11:18, subbing tuck jumps for double unders; still couldn't get more than a few at a time, because my shorts kept falling off! Other than that, though, felt great.

crossfit suffolk results:

george m/43/160 18:32
Lee f/42/125 16:59
Chris m/33/200 14:43
Larry m/23/160 11:53
Devin m/19/157 11:21
Joe G m/18/140 12:30
carl M/14/174 13:41

WOD cut to 20 reps ea.
Andrew 9:10

Excellent work by all of you guys....even though we lost power you all managed to ge thru it! Im proud of you's all!!! KEEP UP THE GOOD WORK.

24/m/160

As rx'd:
14:04

Burpees were the big slowdown! Need to improve.

26:47

CFWU x2

WOD 18:24

completely worn out from hiking Na Pali coast this weekend

22.m.134.65"

150 single unders instead of the 50 double unders
everything else as rx'd

16:16

29 yom, 180 lbs

16:07 as rx'd

didn't start timer until start of second round of situps...12:24. tot time probably around 15 min

46 - 6' - 210#

As RX'd

13:44

11:56 as Rx'd

26/m/185

14:43 as rxd

40/M/185

As Rx'd

21:53

m/37/175

As rx 16:21

Burpees is HARD.

M/39/186

As Rx'd

16:59

32/M/179/6'00"

CFWUx1

WOD as rx'd: 15:30

AbMat sit-ups.

18:53
situps unanchored

I was gonna skip the DU cuz im horrible at them. but stick with it..

As Rx'd 17:42. That was a great workout. I took an extra day of rest last week and started zoning 2 weeks ago and i can tell a huge difference.
Looking forward to tomorrow!

"Puppy" version,as martial arts warmup- For time:
30 Situps
30 Single Unders
30 Situps
30 steps walking lunges
30 Situps
30 Squat thrusts
30 situps
9:39

For time:
50 Sit-ups
50 Double-unders SUB Tuck Jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

16:13

m/50/220 21:25 sub tuck jumps for double unders. Got some strange looks at the track

20:04! Shazzam!

rx'd 20:59

WOD as Rx'd
Time: 14:53

First time ever doing crossfit! Wow! What an amazing workout!

I didn't have any kind of rope for the DU's and I didnt see tuck jumps until just now... So instead of DU's I tried to simulate them. Kept knees mostly unbent, and got plenty of height to simulate a rope. I know it's still not the same, but its the best I could do with the knowledge I had at the time.
Thank you.

-Matt Zab

29/M/222

19:23 as rx'd

25M/6'6"/240

As rx'd: 10:50

25M/6'6"/240

As rx'd: 10:50

as rx'd:

14:51

as rx'd
20:12
first crossfit workout.
good work out.
ran 5.5 earlier
f/33/5'4/128 4 kids!

WP 6

the fastest sit up. competition will always be for speed. check out speal's annie video for an example.

21:09 as rx'd. suck at double unders

26:33 as rx'd...made me feel old and fat.

as rx'd

11:16

M/35/185

12:38 As Rx'd

Anchored sit ups, army style.
Burpees suck as always.
Situps are what slowed me the most on this one. Got to get faster.

16:34, all situps unanchored

50 situps
50 tuck jumps
50 situps
50 walking lunges
50 situps
50 dlhp, dumbbells total weight 40lbs
50 situps

Seattle = Beautiful

Bwt: 165

Subbed Tuck Jumps

12:48

Did Sunday's WOD today then today's at 50%.

5:47

Subbed box jumps for double unders
Time: 14:07
great workout .. I should have pushed myself to move faster on those burpees
-Crossfit Spokane Erin

M.31.5'7.173
As rx'd
11:19

18:28

subbed tuck jumps for the double-unders.

burpees were definitely the weakest link... probably spent more time on those than ALL of the situps combined... ugh.

M/36/140

@ work subbed 23" box jumps instead of double unders, everything else as rx'd, 14:01.

As rx'd
15:14

17:17

Instead of double unders did 100single unders. Although better sub should have been the tuck jumps =(

Burpees were slow progress. Situps weren't too bad.

24/6'2/195

19:19

Subbed tuck jumps for double unders.

m/43/170

As rx'd
16:10

Love the challenging workouts!

CFWU1

As Rx'd
19:27

Double-unders took six minutes...argghh.

as rx'd --> 19:27.85
Burpies kicked my booty...!

Get Some!

11:11 as rx'd 4th or 5th day of my life skipping...man i need to work on it.

Subbed 100 jumpropes for double unders--haven't quite gotten the double under skill yet!

Todd: 14:20
Alisha: 14:59

Surfed for 1.5hrs

WOD as rx'ed - 14:48

Ran 2 miles - 17:20

36/m/173

17:11.35

Modified
All sit ups a form of cruch and leg extensions (bad tail bone)

200 ropes instead of double unders.

oh man, those burpees.

1 1/2 mile run
WOD
17:43

19/5'10"/175
as rx'd
18:09

M/21/5'10/160

CFWU: 17 mins

as RX'd: 22:53

burpees killed me. broke them down into 2 sets of 20 and a set of 10 burpee pullups.

14:38 as prescribed.

Just learned doubleunders a couple weeks ago. They slowed me a bit.

33?M/188

16:04 as rx'd

29/m/185

Used GHD for sit-ups

23:14

36/m/201

used ghd for sit-ups

23:18

Not the greatest workout to do right after food poisoning.

First WOD in some time due to injury and vacation (eating / drinking too much)

Subbed tuck jumps for double unders

Burpees killed me (felt like crap for a while)

23:04

Took a few weeks off so I need to scale back into it.

Time HR Activity
2:16 92 50 Sit-ups
1:37 97 50 Walking Lunges
2:25 99 50 Sit-ups
4:07 147 50 Burpees
2:31 144 50 Sit-ups

TOTAL 12:55 Peak HR 167

48/m/140
sit ups on situp board
jump ups for double unders
16:07

11:08 as rx'd

ab-mat sit ups

40/m/176cm/71kg

As Rx'd

18:19

Situps on floor with feet anchored to 13# medball.

Did 400m of slamball (13#) for a warmup.

23/m/5'7"/148#

First WOD back after 2 weeks off ... potential stress fracture on 2nd metatarsal still a bit sore; probably should have laid off the double unders, but not feeling too bad ... yet.

CFWU x 2

20:43 as rx'd

Situps were unbroken except for the last set where I went 30 and then 5's. First 10 double-unders unbroken (PR), and the rest broken up into doubles and singles (mostly 3 x 1, or 3 x 2). Lunges split into 25s. Burpees broken up to hell and back.

Anyone under 15:00 -- Impressive
Anyone under 10:00 -- JESUS CHRIST

These 8:00 times are essentially everything unbroken I imagine, with the situps and double unders all done in less than a minute each, and lord only knows how in the hell you do 50 burpess unbroken at full intensity.

Hat's off to you guys... freakin Godly.

45-5'8"-125#

As Rx'd 22:44

Double Unders: Mostly broken up with singles in between - Lot's of room for improvement

Sit-Ups: AbMat

12:31

50 sit ups
50 18" box jumps, sub for double unders
25 sit ups
50 lunges
25 sit ups
50 burpees
25 sit ups

29:37

Stomach mucles started to cramp after the first set of 50. I felt really weak today with this work out. My time really sucked. Will have to work on the sit ups they were the weakest link.

Did 25 Knees to Elbows after the work out.

Mr. Rogers
M/24/6'0/196

As Rx'd 14:28

burpees where the hardest

17/6/8

17:09

I did 50 x 2 foot skips and 50 x 1 foot skips each leg and 10 x double unders. My timing for double unders were horrible, but I could do some.

Feeling good. :-)

15:40 as Rx'd, back after a rest week

Wow! I was gassing it after yesterday's WOD actually laid on the floor. I never do that!!! So todays WOD was done as Rx'd with 10# dumbbells held during the walking lunges. Time: 14:32.
Then did 2 rounds of:
Tabata run at 12 incline and 6.5 on tredmill
50 squats
Plus 40min on the eliptical.
I spent my first weekend in Vegas this weekend so I had some stuff to burn off you know? Holla!

I modifiedit because I am lazy.... Honestly didnt feel like burpees... I wanted something comperable, but couldnt think of anything, so, on with the show...
50 4 count fluter kicks
50 pull ups
50 4 count flutter kicks
50 dips
50 gth sit ups
50 push ups
50 gth sit ups
13:and some change

17:59

Burpees are MURDER! Can't really do DU yet, but stumbled through it as best I could. Did walking lunges with 10 lb dumbells in each hand, alternating overhead press and hammer curls. Abs will be sore tomorrow. Booyah!

22:37

(I was happy with that considering almost died during burpees and had to stop and start DU's about 30 times).

Ouch! My second CF WOD, I am a day behind because of time zone, so I just did this today.
Had to sub 120 singles for the DUs, haven't figured that one out yet. All else as req.- burpees almost killed me!

29 minutes
[193#]

As Rx’d
15:43

Subbed tuck jumps for double-unders (Did not have rope, but are faster when doing du´s)

Time: 14.48

M/27/6'2/171

17:35 rx'd

burpees were the worst by far, the rest not so bad

As Rx'd
15:44

M/26/5'11/162

CFWU-14:10

For time:
50 Sit-ups Elapsed Time 1:00
50 Double-unders ET 5:00
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups ET 9:50
50 Burpees ET 14:30
50 Sit-ups ET 17:38

Total 17:38

-took me more than 3 mins for last set of SU's
-I was done. Great workout!!

subbed 100 regular jump roping instead of 50 DUs

18:40

M/29/73kg/5'11

As Rx'd: 16:58.

I really liked this one, the burpees were the slowest and most broken.

Nice work everyone (8 minutes ... damn, Speal).

as Rx'd 13:11

On field course, only had less than 30 min. No skipping rope, used strap in place of broomstick for oh lunges.

Forgot my watch so did not time.

25 Situps
25 OH Lunges (25 each side)
25 Situps
25 Burpees
25 Situps

Totally finished this one as Rx'd.......thought my lungs were gonna explode....

24 min....

50 situps
50 lunges (25 each leg)
50 situps
50 burpess
50 situps

Situps were with anchored feet under the couch.

18:40

27/6'6"/194 lb

18:41

(unachored abmat sit-ups)

m/28/6'4"/215 lb

17:13

N: 16:35
J: 12:24

both unanchored ABMAT situps

32/5'9"/205

Second CF WOD ever... replaced double unders for jumping jacks, didn't know I was supposed to replace them with tuck jumps. Almost threw up doing burpee's :)

Just under 42 min :P

What does rx'd mean? Relaxed?

33/M/187

1st set GHSU
2nd - 4th SU w/ feet anchored

17:24

m/47/177

17:20

du's were clunky then got into a grove using singles in between sets

lunges were unbroken, but killed my burpees which were in sets of 10's

bw 244.0, workout with Mark. Anchored situps, burpees chest to floor each rep.
Me: 18:14
Mark: 14:50
Afterwards did 5 kipping pullups in a row (new record for me!)

wanted to clarify that it was, indeed, an orange "grove"

22/M/167
--------------

Time - 13:00mins

The situps killed me. It took me over 24 min. I'm pretty disappointed.

#548 fOUGIE--

As Rx'd means as prescribed. Excatly how the site has it written as far as weight, reps, etc.

38/m/242

~22:00 stiopwtch died

as Rx'd: 15.33

Sarah: 17:29 with 25 burpees

Thanks junkie!

WOD 16:40
subbed tuck jumps
situps were semi anchored. working outisde and dumbell kept rolling off my feet. Not bad for the first day back from vacation. always nice to come back to burpees

14:42

Used 25lb dumbells on lunges. Legs were jell-o after I finished. Great monday workout.

As Rx'd, 19:38

As Rx'd:

9:39

Those burpees are brutal

M/21/200

CFWU

23:11

double unders sucked - used a heavy weighted jump rope

time 16:36

Was a tuff one !

8:35 as rxd

M/36/170

subbed tuck jumps for DUs
sit-ups unanchored
18:33

Lovin' every minute of it!

22:28

Remember folks, "Multiple single-unders in no way compensate for the exertion required for double-unders." Do tuck-jumps!

f/25/107

15:39

13:16 as Rx'd
Immediately after the OHS, FS, BS workout. Not sure how that affected my time.
First three sets of SU unbroken. Last set very broken. DU getting better. Need to put that in my CFWU. Burpees getting better also.

21:06
double unders one at a time :-(

30/m/5'10"/230

33:22

Did 100 singles instead of double unders

18 minutes (did this after doing the WOD for 6/17 cause i skipped this on 6/16)...

M/37/220#

as Rx'd

19:14

28/m/230

32:13 subbed tucks jumps for double unders

haven't posted in a while since i hurt myself a few months ago...

did this yesterday
14:54

30/male/183

15:04 Rx'd

~~Goobey~~

I subbed 24'' box jumps for DU 15:30
my buddy did same thing at 13:34

Skipped bc I had my first adult gymnastics class. Couldn't fit it all in!

First CrossFit WOD...this stuff is great!!!!

Subbed 200 singles for DUs and got my butt kicked by the Burpees.

Final Time--14:50

Day 8 of my 1000 day diet, wherein I resolve to remember that there is no such thing as 'just one' pint of ice cream.
After the 080615 squats.
Did 30 reps each set instead of 50. Subbed Tuck Jumps for Double Unders. 12:25

Well, that was adventure. While doing some pullups during the warmup, I pulled the pullup bar out of my ceiling and it cut my forehead. Then had to go the doctor to get that stitched up. Came back and did a modified version of it:
50 situps
25 DUs (could have done 50, but scaled down b/c I/d never done them before)
25 situps
50 walking lunges
25 situps
25 burpees
25 situps

final time: 9:33

CFWU- minus pu's
Subbed tuck jumps for the double unders
24:43
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

OK, this was A LOT harder than I expected. I flew through the first sit ups and the double unders....then I crashed and burned!!!
As Rx 18:58 (Unanchored AbMat)

subbed double unders for tuck jumps

17.29

17:59

Burpees took too long, as per

12:40 rx'd

08.06.16
CFWU x 1.5
14:01
3 rounds:
50 squats
7 jumping muscle ups
10 95# HPCL

check out - 21,15,9
KB 1, 1.5 2 P and walking lunges

Subbed 150 single unders (skipping rope was about 1 foot too short - hit back of head every 10 times around)

15:37

17:15 with tuck jumps and regular situps with feet anchored

M/26/5'9"/182

As Rx'd - 16:45

M/22/6'1"/200

Rx'd, unanchored situps
17:29

As rx'd:

11:30

F/40/128

20:18

Subbed candlesticks w/ a kick into a handstand instead of a jump. Slowed me down, but it was fun.

Thom welcome to the RevFit Boston Crossfit Team.

As Rx'd 24:00

First time doing double-unders...the gym had a high quality leather jump rope--big difference. Did 3 or 4 singles for rhythm than skipped into the DU's. Could only manage 2 or 3 before spazzing out. Did get 5 in a row once. Just kept at it until I had all 50. Now that I have the concept, improvement should come rapidly. Remember to buy one of those ropes when you get home next week.

as rx'd: 17:10
*sit-ups hurt my buns more than anything.

42/m/5'8"/190

Stretch + joint mobility (Amundson's routine from the video). About 5 minutes jumping rope, practicing double unders. Don't have them yet so subbed jump tucks for the WOD.

30:50

Jump tucks subbed for double unders
ground sit ups with sweatshirt rolled under back.

tucks were tough, lunges easy, burpees were hard. I had the most trouble with the situps, however. I had to partition the last three sets of situps.

Age 52/BW 250# subbed tuck jumps for double unders (27:01).

time = 19:04

anchored Abmat situps

still can't do consecutive DU's

Tim:

pre: row 500m (99sec), Burgie, HSPUs, muscle-ups
wod: 12:37

Did this at 9pm. Woke up very, very sore. D'oh.

And now for today's WOD.

20:05

CFWU x 3

as rx'd
16:35

I have to kryptonite practice my doulbe unders. I'm so bad at keeping them going they really hurt my times when they are involved in WOD's.

13:07
Anchored sit-ups

Warm-up: 60min. astanga yoga + CFWUx3.

WOD as rx'd (anchored sit-ups), time 9:05.

- OlliS

as rx'd except i didnt do du's cus i really cant do those in a timely manor so ill work on that i did 100 singles in stead but my time was 12:31

MAWL

A - 19:02 200 singles for double-unders
M - 20:42 Rx'd

Tuck jumps or whatever for DU substitute.

28 minutes (over half the time spent on Burpies). Damn you Burpies!

M/48/153

ST/various SU types

13:53

23/m/180

Warmup: 30 pull-ups, 30 push-ups, 30 dips

WOD scaled to:
For time:
50 Sit-ups
50 Singles
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Push-ups
50 Sit-ups

11:15

This was my first true crossfit with no variations. BRUTAL!

24:42

Rx'd 14:19 anchored abmat situps, burpees to 12" target.
clean practice workrd up to 185 lbs.

17:31 as rx'd

15:15

M 28 6'2" 213

CFWUx1

as Rx'd 19:14

This was my first time
finished in 17:00
at 28 yr.
195lbs
Burpees are becoming easier.

I am a day behind, nursing a shoulder/trap.

rx'd 12m52s
I was sucking wind during the last 50 situps, and the burpees were the time killer.

After tabata plus 10 on the bike at 375watts, I did not feel like swimming today, I am forming gills.

Skipped the CFWU today. It was late (8PM) and I rode my bike to work today.
23:04

as Rx'd 19:33

But I didn't do the squat wod yesterday grion.

M-30-187
Scaled using crunches instead of full sit ups.
Otherwise as RX'd
17:07

Great workout!!! It was fun til I puked, gotta love those burpees!

did this today, 6/17, missed yesterday

subbed tuck jumps, otherwise, 30'16" with broken sets

51 yoa new guy

As Rx'd 14:59.

26/m/160

15 min warm up on eliptical.

14:28

30-45mins on heavy bag afterwards.

M/44/6ft/218

Scaled:

50 Sit-Ups
50 Tuck Jumps
50 Sit Ups
50 Walking Lunges
50 Sit Ups
Alternated 10 Burpees & 10 Sit Ups for 5 sets
Sit Ups were anchored

22:43

My first Crossfit workout in 10 months. Ouch.
as RX'd
23:10

You guys are MONSTERS I tell ya.
M/29/5'8"/178

Subbed Tuck jumps for Double-unders, otherwise as required. First time with only one substitution and the required amount of reps. Also mixed in V-ups and full body crunches. I know it's not that fast but I'm still stoked. 25:42.

I'm going on backpacking for 40 days in Southeast Asia.........Crossfit come with me!

M50/197#

WOD: 16:55 as rx'd

Notes: Performed 080617 at Boeing Rec. Ctr. Situps mostly unbroken; dbl unders broken due to bad form, but still done in less than 45 secs; Burpees (I LOVE BURPEES! THANK YOU COACH BURGENER!) were the slow part of this.

Warm-Up: Row 500m - 1:46 (PR)

WOD:
50 sit-ups (feet anchored full ROM)-1:40
50 DU's (200 singles)-1:33
50 sit-ups - 2:03
50 lunges (in place) - 2:04
50 sit-ups - 2:08
50 burpess (broken 15-15-10-10) - 5:09
50 sit-ups - 3:47

Total Time: 18:25

Burpees and last round of sit-ups completely destroyed me. Great WOD.
Post: Double under practice ~10 min. Got 5 in a row, but it was ugly...stretch.

situps were impossible, maybe will anchor them next time.

~27:00

burpees broken up.

m/22/160

14:43 as RX'd
For some reason I did legs up crunches for the first twenty five (mental goof)then started doing abmat situps unanchord. Got about 12 double unders in a row right off the bat then started doing 3's and 4's, defenetly need to work on them.

2000yd Fin (1500, 500)

WOD
:14::27

Holly crap. My legs were spent going into this from the Squats yesterday. Did hands behind the head Sit-ups, anchored, Military style. They killed me! lol..

Get some, Go again!

subbed 30inch box jumps for DUs.

13:12.

18 minutes as prescribed. Need to practice my DUs though!

Rx'd 17:17
Sit ups unanchored, cf style
du's had couple of single skips between each

Did the run/bk ext/sit ups 2 days ago, may have slowed me down

CFWU X 3 no sits

Tuck jumps for du (no rope)

approx. 21:00

no stopwatch

finally got this one in. did as rx'd except for double unders, forgot rope did jump tucks. i like this workout. i thought the burpees would have been tougher so late in the workout but they were manageable. time

24:14

Ab-mat sit ups.
Subbed tuck jumps.

Need to push myself much harder--Should be able to get it under 20 minutes.

M/30/148

CFWU (no sit-ups)

17:55 as RX'd

Finally starting to get double unders. Got a string of 6 in a row. Burpees sucked, I need to work on those.

MBK

As rx'd: 20:34

Charity-
Abmat UA SU's
10:38

M 35/226

Abmat feet hooked under bench

17:29

16:13

Rx'd... feet not anchored

That was fun :)

M/43/175

as rx'd

16:47

M/28/195

as rx'd

around 28:00

no stopwatch. burpees killed it.

As rx'ed

17:03

a day behind on this one . . . did 17JUN WOD this a.m. too.

17:04 Burpees took up most of the time

McC****McC****McC****McC****McC****McC****McC

As Rx'd:

Me: 17:55
Pat: 17:34
Shaun: ~22:00

as rx'd:

18:52

m/28/195
as rx'd:
13:24

m/29/218
as rx'd:
20:41

14.35 as rx'd

m/24/187
as rx'd 19.12

Still can't do a double under, so I did 150x regular jump ropes instead. Otherthan that, as rx'd:

18:14

Jeff @ work
Sit ups unanchored no Abmat

135# Squat snatch-15 reps
50 sit ups
135# Squat clean-20 reps
50 sit ups
135# Hang power clean-25 reps
50 sit ups
18:59

M/33/204 CHICAGO

AS RX

18:55

First Unscaled Metcon! 34:00

m/30/5'7"/160 (I'm wasting away...)

Did this a day late, subbed tuck jumps for DUs

Body quit after 10th burpee

17:13

22/F/170
19:06
jump rope was just single under not double under

50 situps
50 box jumps
50 situps
50 OH Squats (45#)
50 situps
50 Burpees
50 situps

16:50

26/m/155

12:54

The burpees sucked, but I was happy with the time.

25/m/157/5'8"

As rx'ed
12:31
that kicked the crap out of me. My double unders have improved alot! Abbs hurt bad!

CF Cobra!

16:43

NB
Burpees almost brought this to a standstill for me. 27:44. Avg. HR: 144. Sit-ups with feet anchored; 150 single-unders (not good at DU's yet).

NB

25:25

As Rx'd - 14:45

19:41

Jennie: 26 F 160# 5'9"
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time= 15:54

as rx'd w/ tuck jumps instead of d.u.:
12:19

14'26" as RX'd

Lunges done with 45 Lb bar on back. Friggin' burpees killed me again- sets of 10, then 5. This was second WOD of the day, so I was feeling it towards the end.

0900 Hours -

"5 Ton Hammer" - 5 Rounds
5 Squat Cleans (135)
5 Deadlifts (225)
Time: 7'46" *PR* by 3 minutes

34/M/181

Subbed knees to chest for double unders

14:20

21.10 as rx'd

18:50 w/ 150 singles for double unders.

M/32/199

WOD, at home
subbed tuck jumps for du's
did an extra 20 burpees with my wife and daughter after.

29 yom 225#
as rx'd
did straight leg sit ups
18:50

2nd wod of the day.

13:40

i am a buffoon at double unders.

m/220/33/6"0

as RX'ed in 21:52

felt pleased with the effort. tried to set a pace, taking 3-4 deep breaths every time I stopped, then continuing with 3-5 more reps. Double unders went well, still trying to become "speal-like" in that area. Burpees took the longest, as always; those were heavily broken up.

41/M/170

AS rx'd, anchored situps.

16:20

As RX'd 23:12

Those burpees were tons-of-fun (insert sarcasm).

16:02 as rx'ed, unanchored sit ups. double unders major time killer, still hard for me. lots of jump rope whip marks all over my legs and forearms.

M/23/152 GregAWu

Losing those lbs! As rx'd, "butterfly" situps unanchored with towel rolled under back:

15:17

28/m/5'11/180

CFWU x 3

50 Sit-ups: 1:50
50 TUCK JUMPS: 3:30
50 Sit-ups: 1:49
Walking Lunge, 50 steps: 2:27
50 Sit-ups: 2:05
50 Burpees: 8:09
50 Sit-ups: 1:51

TOTAL: 21:51

Felt that I pushed myself pretty good for this one. Burpees killed my time. 50 Burpees for time workout took me ~4 last time a few months ago, so i'm not sure if a little over double is a good time or not. Regardless i need to get better at them.

Tuesday 6/17

I've laid off CF WODs for a week. What a way to start back.

Sub'd tuck jumps for double unders, did situps on incline board (using lowest incline) - 25:35, with lots of broken sets. Burpees took the longest time.

14:50

Subbed tuck jumps for DU's. Unanchored situps.

A couple quick squats, then 3,2,1, go...

Subbed tuck jumps for DU's

13:52

Highlights were the sit-ups and burpees surprisingly... unbroken first set of sit-ups, got 25 unbroken every set after that... burpees were the same, 20/10/10/10

Ran one mile for warmup.

21:50

Subbed tuck jumps & unanchored situps.

Mark:
25/M/175
9:20 (didn't do double unders because the JR's here suck. did 100 touch taps on raised platform instead)

28:09

used ab ball for first three sets and the ab mat for last set.

DOne on 6/16:

17:39 on GHD. Burpees with a 6"overhead target tap.

Greg's WU

Time as rex'd

11.45

45/f/144/5'6 21:33

I need to string more DUs together, I probably missed another 50+.

36:00

17:15, subbed 4 ct flutter kicks for situps.

12:46

33/M/185

Subbed tuckjumps for DU's. Situps unachored. Those burpees suck.

19:56

M/28/6'2/195 Martial Artist: Tang Soo Do - 3yrs.

Warm-up:
- 7 min. of Rowing

WOD:
50% of Rx'd (25 reps instead of 50)

Time: 10:59

m/26/198

21:30

tuck jumps / situps unanchored

19:12

subbed jumps onto a bench, a bout 30"

30 reps each.
Jump over bench for DU.
16:06

13:47 kness to chest jumps in place of double unders

m/30/232

34 min

cfwux3
burgwux2

as rx'd

20ish minutes (watch did not start, within a minute either way)

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
16:48

1st WOD in about 7 months

20:36

31/m/6'2"/205

Subbed tuck jumps for DU, all situps on floor w/ feet anchored w/ DBs.

17:57

Phil 4:13

41/m/155
19:31

As RXed: 15:12
Damn those Burpees!!!!

subbed tuck jumps for Du's, no rope this time.

19:40

(burpees took Long time!)

M/48/185

As Rx'd 11:38

26:22

AL: 11:35
Ryan: 10:24
Jan-Michael: 13:07
Taylor: 14:09

47 5'10 195

cfwu

18:45

anchored Sit ups
sub's tuck jumps (on to 30" high picnic table top) for Double unders

Did this on 6/17 after training clients.

1/3 cfwu and some clean work
16:32
MY DU's are not very good. No more than 4-5 in a row.

As rx'd:

12:54

Gotten a lot better at double-unders. The burpees were the only thing really hurting my time.

Warm-up on bike (watching the game), PU, dips.

WOD (sub box jumps for double unders):

19:52

51/M/150

15:58

Unanchored, "crossover" situps, (still babying my sore back), and first WOD ever to do double-unders. At Rose Quartz Inn parking lot, Chester, CA., 4,500 feet. Avg HR, 168, peak HR, 181, recovery, 42. Just like the 100 degree heat in Scottsdale last week, the altitude made 175 HR feel exactly the same as 195 HR at sea level.

Warm up: 400m run outdoors in the AZ summer

WOD(sub 200 jumprope jumps for double unders):

Emily (F/27/120) 14:40
Derek (M/26/166) 16:24

subbed 27lb OH squat for the double under because the Globo gym in my building has 8 and 1/2 foot ceilings...

time: 18:40

400M run
CFWU x2 -SU

WOD as Rx'd (Situps on floor anchored--no GHD)
19:30

OMG! this was brutal... the DUs weren't the worst part it was the burpees!

Age 36
BW 182

CFWU 2x15

Everything felt good, but my time was waaaaaaaaay off at 22:00.

400M run in 1:39
CFWU x2 -SU

WOD as Rx'd (Situps on floor anchored--no GHD)
19:30

OMG! this was brutal... the DUs weren't the worst part... it was the burpees!

Row 500M in 2:29

12:10

justin 34/m/212

holy macaroni. i didn't think this would be as
intense as it was!

sub'd tuck jumps for dbl unders
20:38

m/194/29
As rx'd:
11:07
Cruised until I got to burpees. Took too many breaks during those. Should've been faster.

18:31

Subbed 100 Single unders for the double unders.
Those burpees were an ambush ! Thanks Coach ;)

This is the first time I have ever done this. Just started CF in May. It took me 21:12 to do this. I concentrated on the movements first rather than speed.

45'30"
100 singles subbed for the DUs
burpees messed me up
old and tired

M/50/6'3/259

42yom / 148

14:20 as rx'd

Last set of situps was tough and the burpees were broken up more than I would have liked. Nice work-out though keep them coming

Post - 1.5 pood one arm swings and waiter walking lunges

m/6'/43/178

40 situps
40 14'' box jumps
40 situps
walking lunge, 40 steps,
40 situps
40 burpees
40 situps
time = 13:37

44/m/159#

unanchored no-kipping situps, swapped pull-ups for double unders

21:20

Then 50 dips, 50 push-ups, 50 walking lunge.

Fun WOD.

Subbed 150 singles for DUs. Otherwise as Rx'd
20:46

Sub tuck jumps for DU's

M/22/153

13:26

m-66-175-5'10"
Better late than never. Burpees were killers, did 100 single under and about 10 du. Bad boy.
20:21
warm down 60 incline push ups and 1000 meter row

14:00

150 single under, my jump rope was rubbish
burpees with 2 pauses

as Rx'd
13:35

Approx. 21 min. DUs took the longest by far

Subbed tuck jumps...19:20

Burpees were by far the hardest.

Pre WOD: 5 MU attempts, 5 failures

as rx'd w/ decline situps 27:30

Post WOD: static stretching followed by 50 situps (just kidding)

Burpees killed my time

Also, the situps seemed to hurt my lower back. Anyone else experience this?

27 minutes

sub tuck jumps for double under

with walking lunges did 25 on each leg for a total of 50, is that correct, or should I have done 50 on each leg?

14:25 w/tuck jumps

M/29/5'7"/150 - Week 2

22:08

Never jumped rope before, so subbed 100 single-unders for the double-unders, tripping up after every five or so skips. Broke up the burpees after every 5 reps, and at the later stages the situps after every 10 reps.

15:32

As Rx'd

18:50

Situps were the limiting factor. Got the DUs down well and can do 20 at a clip now. Walking lunges easy. Burpees made we want to collapse as usual, but stares from musclehead "trainer" were priceless. My body is not made to do situps well - long torso, shorter legs...

26:29

M/39/173/5'10"

As Rx'd, 25:14.

Could not get any rhythm with the double unders -- AT ALL -- so it sucked my time big-time. Should have finished them in half the time it took me.

Burpees are burpees: always sucktacular.

m/40/72/175
ran 1.5 to gym 11:17
as rx'd - 21:43
ran 1.5 back 11:29

Sit ups done with feet secured.

SU - 1:28
DU - 1:29
SU - 2:25
50x Step-ups (50cm) - 1:38
Lunges - 1:52
SU - 3:00
Burp - 5:15
SU - 3:26

Total - 20:33

5 minute row warmup

Scaled to:

50 Sit-ups
50 Double-unders
25 Sit-ups
Walking Lunge, 50 steps
25 Sit-ups
50 Burpees
50 Sit-ups

situps unanchored

20:09

10 HSPU, 20 Knees2Elbows after the WOD

F/39/124
17:34 Everything was going GR8 until burpee 18!

as rx'd - 11:39

as rx'd - 11:39

17:30 sub 400M sprint for DUs
wu=30 min lvl 17 eliptical

CFWU
situps to 10 degrees below horizontal
90# assist on pullups and dips

WOD
50 Crunches
50 Single-unders
50 Crunches
Walking Lunge, 50 steps
50 Crunches
50 Burpees
50 Crunches

19:40

Took a couple of days off. Time to get back on the proverbial horse.

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
10 squats
7 push-ups
10 sit-ups
20 sec handstand
10 back extensions

WOD: as rx'd, with anchored situps.

14:51. Burpees suck.

Anchored situps. 16:34.

-D.

Sit-ups unanchored and my burpees SUCK: 22:40.

27 yom 173lbs

as rx'd

50 situps 1:26
50 double unders 1:17
50 situps 1:43
50 lunges 0:58
50 situps 1:51
50 burpees 4:17
50 situps 2:03

total time - 13:32

#741 I feel your pain, I am 5'8" but only have like a 28" inseam

22:27

5'11/ 179 lb./ 21 yom

22:27

5'11/ 179 lb. / 21 yom

CFWU (no sit ups)

50 sit ups
50 DU
50 sit ups
50 walking lunges
50 sit ups
50 burpees
50 sit ups

23:30

GHD
100 single unders
time ??

as rx'd

19:06

DU still a weakness, can chain about 3 now

15:37 (sub 100 su)
Burpees took 7 min : (
Why do they hurt so much, why?

35:15

Subbed tuck jumps for DUs. Still taking twice the average time for WODs, I can't wait to catch up.

27/m/181

11:44 as rx'd

ran 2 miles in a.m.

14:25 as rx'd
No hold on the sit-ups.

Subbed GH Situps
26:32

12:28 as rx'd

Me: 41yo/M/5'10"/173lbs

Warm Up: Crossfit Total

WOD: 16:43

Situps: Anchored with hands flailing wildly by my sides to try and pick up the momentum. All sets unbroken.

Double Unders: I am still fairly un-coordinated as a jump roper and I pretty much use way too much power and I jump way too high to compensate for my lack of skill. I think that the most that I got in a row were 10 double unders. It took a while but it was good practice.

Walking Lunges: knee to floor. These were easy.

Burpees: Its always fun to do burpees at the gym, people look at you like you have five heads and they look like they are wondering why you're working so hard. "what are you training for" is a question that I get after doing burpees. A good response is "life" :>)

Cool Down: 5 Bar Muscle Ups I also did two bar muscle ups during my CFT because someone came up to me and asked me to show them a couple. I did them and then coached him a bit and then gave him crossfit.com :>)

Have Fun, Train Hard,

Billy

18:10

burpees took me FOREVER!

M/31/195

100 singles subbed for the DUs

23:29

30yom, 160#, 5'9"
14:44

m/29/185/5'11"

40 stayball crunches
80 single unders
40 stayball crunches
40 walking lunges
40 stayball crunches
40 burpees
40 stayball crunches

20:39

For time:
50 Sit-ups
50 Double-unders (no jump rope; subbed squat)
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: about 22 minutes. On vacation; done at "fitness center". Burpees took forever, as usual.

50 Sit Ups
50 Double Unders
50 Sit Ups
50 Lunges Steps
50 Sit Ups
9:45
50 Of Those DAAAAMMMNNNNNNNNN Burpees
50 Sit Ups
Total Time 24:38

Subbed 25 squats for the DU, doing this in a class setting, 15 mins even. The unanchored SU were just what I needed to do, but very slow.

m/39/275/6'0"

as r'xd = 34:40

As RXed 24:49

19:44

23:58

28/M/255

I am still new to CF but that is no excuse for this crappy time

41:01 as rx'd

M/40/175 cm/71 kg

New to CF.

22:33

100 simulated ropejumps instead of DU. Didn´t have a rope.
The rest as rx´d.

subbed tuck jumps for double unders

13:51

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
16:07
its a love hate relationship with me and the burpee's

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd feet not anchor'd
16:07

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

F/34/143/65"

CFWU

26:10 - du's really broken - burpee's were hellish.

15:20

subbed tuck jumps for DU, and did leg raises instead of situps. per usual, the burpees killed me.

33yom/168/6'0"

As rx'd - ~19:00

M50/170

16:30 as rx'd

ghd situps

subbed tuck jumps for double unders...

13:41

did situps unanchored...they got pretty effin tough!

20yof/135/5'7"

As rx'd, 14:24.

Anchored situps. Burpees sucked, but getting better. Double unders were fine.

17:39
subbed tucks for du's

17:46
Was at 8:00 when I got to the burpees; they were definitely the asskicker

21:13

CFWU
100 single-unders vice 50 double-unders
17:40
M/47/195#/72"

M/39/5'8"/70kgs

Subbed TJs for DUs.

Lunges were cheeky.

16.19

Usual story, sounded a lot easier than it was.

subbed tuck's for du's

17:00

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

15 minutes

46/M/184
26:15

forgot to post again. It was under 30 minutes, somewhere around 28.30. Good workout. Did all double unders, walking lunges were hard.

39/m/177/95

For time:
25 Sit-ups
100 Reg skips
25 Sit-ups
Walking Lunge, 25 steps
25 Sit-ups
25 Burpees
25 Sit-ups

app 20 mins

K- did everything up to 34 burpees..then baby woke up

20:13 as rxd.

Was cruising 'till the burpees and last round of situps.

165/29/m/5.9

51/155/M
As Rx'd
Feet anchored all but first set of situps
~39 min.

M/23/6'3/227

As rx'd

16:40 (Burpees = brutal)

46/m/163

Subbed box jumps for DU's
Subbed Missick sit-up sets for situps

16:06

28:08

m/29/210

15:05 as Rx'd

18:35

ghd sit ups for 1 1/5 sets

Sit-ups subbed for crunches. Lunges felt unco and not 100% sure they were done correctly. Its all about the burpees.
23min.

f/31/160/5'7"

3x cfwu

Puppies:
30 Sit-ups
30 tuck jumps
30 Sit-ups
Walking Lunge, 30 steps
30 Sit-ups
30 Squat thrusts
30 Sit-ups

8 minutes

M/27/5'8"/187

Scaled WOD to 30 reps and did various styles of sit-ups.

18:22

m/34/5'9/171

CFWU - 3. 5 PU. 7 PU. 4 HSPU. Superman raises. Burgener

16:57. Really struggled through DU's. Had running shoes instead of flat bottom shoes on. Maybe that made a difference???

Endurance:
Rowed 1000m, biked 6 min.

I'm new to cross fit and I'm doing it to lose weight and get in better shape. The workout today was pretty hard. For the burpees I dropped down to a step aerobics platform instead of to the ground and instead of kicking my legs bacl I stepped back. As long as I see improvement the next time they come around, I'll be ahppy. W all have to start somehere.

I'm new to cross fit and I'm doing it to lose weight and get in better shape. The workout today was pretty hard. For the burpees I dropped down to a step aerobics platform instead of to the ground and instead of kicking my legs bacl I stepped back. As long as I see improvement the next time they come around, I'll be ahppy. We all have to start somehere.

m/25/206/6'3"

subbed 100 single jumps for double unders
19:07

38/M/185--Syracuse NY

As rxd: 11:50
DU's sucked for me today...couldn't get them going. Of course AFTER WOD I cranked out a couple rounds of 20-30 in a row.... thanks, feet.

145lbs/31yoa

as Rx'd

13:49

All sit-ups were unbroken, anchored on an AbMat. The unbroken part surprised me.

145lbs/31yoa

as Rx'd

13:49

All sit-ups were unbroken, anchored on an AbMat. The unbroken part surprised me.

************************************ 06/24

25:00
Sub'd knees to elbows

26:00
sub'd 20+ inch box jumps for double unders
burpees were killer at the end

rx'd
Truck jumps for du's

14:10

WU: CFWUx3
WOD: 16:60 (SUs unanchored. All as 2 sets but DUs and lunges)

19:05

GHD Sit Ups

cfwux2

as rx'd, except 150 s/u's
26:02

13:28

sub'ed tuck jumps for du's

21:02 AS RX'D,
THEN WORKED ON SNATCH FORM.

as rx'd
sit ups unanchored

14:54

35/m/71"/185lbs
Substituted ~18 inch vertical jump for double unders
20:16

As Rx'd 18:59

27/m/231

Subbed side to side line jumps for double unders
subbed Jumping Jacks for Burpees

17:53

As Rxd

13.17

Burpees were poor toward the end.

Completed on 02 JUL 08
50 Sit-ups
50 Double Unders
50 Sit-ups
Walking lunge 50 Steps
50 Sit-ups
50 Burpees (YAY Burpees!)
50 Sit-ups

T.J. 27:03

C.J. 23:49

S.G. 21:23 (30x)

C.B. 18:18

Dag-nabbit, we did this and I can't find where we wrote down the times. Might be 19:25 jeff and 24:40 T

15:48

17:00 approx, switched to tuck jumps after 25 DUs

subbed tuck jumps for double unders

TIME - 11:02

44/m/166

As Rx

20:45, DU much better, over 10 in a row, Sit ups on ground

cfwu x 2
wod as rx'd
su's on swiss ball w feet anchored
16:44

26/m/5'9"/165lbs
32:44

XXXXXXXXXXXXXXXXXXXXXXXX
30/m/165
21:20 as Rx'd
Burpees in sets of 10

Did s/u's in the tire to hold my feet.
Subbed 100 fast jump ropes.
Did 50 lunges per foot (that was just a mistake)

18.57

Burpees were the hard part.

Last time:
"bw 244.0, workout with Mark. Anchored situps, burpees chest to floor each rep.
Me: 18:14
Mark: 14:50"

This time: same burpee standard; unanchored crunches.
Me: 16:05
Mark: 14:43