Wish I could do this...taking a week off though. Havent in 5 months!

Sounds like a good warm-up!

can't wait for more abdominal pain. have been practising my double unders so this should go well. should.

a jump roping "Michael", should be fun, and hopefully faster!

they only have 1 GHD at the athletic center and they don't let us jump rope indoors =(

More GHD fun!

My abs say

holy sh.t

That Idea paint looks great but seems expensive

Ok, after my d/w some of you 2 days ago, I'm gonna say it....for all you newcomers please watch the video on the GHD situp, heed the warnings, and unless you have an advanced level of core strength, sub out regular situps for this one. For all others, GET SOME!! :)

i'm not allowed to jump rope in the gym
what do you think is better?

sub with tuck jump
OR
run outside to do the double unders and pause the timer during the gap
OR
do that without pausing the timer

How does an 'athletic center' not allow rope jumps indoors? I'd say screw it and see if they try to kick you out.

Not only is Gillian a gifted athlete but she's also a great trainer.

We did a fun but hard warm up with some medball tosses on one foot (I discovered that I have terrible balance) and some KB deadlifts (on one foot and on two)

WOD was:
21,15,9
Deadlifts with 155#
OHS with 85#

9:59

So hard after 120 OHS and the previous days wod with the thrusters. My legs were shaking!!

Then did Presses 3x5
65, 75, 75, 80 x 1 F, 70

Weighted Pull-ups 5x3
12, 12, 14.5, 14.5, 17.5

Noticed something about the way Gillian moves - she's like a metronome. Every rep looks exactly the same and she really paces herself.
I'm a lot different - I start out going as fast as I can like a crazy person until I can't move anymore. Maybe I'll try going slower. hmmm.. she's doing something right that's for sure. It seems like a more mature way to train. Her numbers are crazy and she's fun to workout with.
Lucky me.

Jay, that's funny. I was coming on here to post the exact same thing!

So Jay's post +1. If you're new to CrossFit, or don't feel comfortable with GHDs, do some during your warm-up and substitute regular situps.

- Alex

#10 Dan - I would say don't pause the timer but just remember to do the same thing next time the workout comes up. This way it is constant and you can see your improvements.

Hip extensions are the same as hip-back extensions right?

Hip extensions are the same as hip-back extensions right?

wtf kinda gyms dont let you jump rope ? I will never bad mouth MWR again.

# 15 KevinT

No they are not the same. Here is the difference.
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

ALSO: Here is the GHD lecture clip from Coach.
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Hey, that is a great fng idea! About time.

Thanks, L.

That is quite possibly the most HOOAH picture I have seen in some time. I want to do OHS with a .50 cal now!

That IDEA paint is brilliant. I placed an order tonight!! absolute genius! Thanks fro the tip.

got our new rower, and rowed 2000m tonight felt awesome
xo

Thanks for the vids. Now I dont have a GHD bench at my gym, so I will use a swiss ball for these i suppose. I read up on the substitutions, but I don't quite understand them. Any help will be appreciated.

My fiance cannot do double unders... Would 100 regular Jump Ropes be a good sub?

Tyler #23
I would say sub regular jump ropes at 3 or 4:1 ratio, so 150 or 200 jump rope singles. anyone else agree/disagree?

Went to the docs today, broke a bone in my foot. I'm out for four to six. what can I do to keep the cardio up?

#23 TylerMMA

The sub for double-unders is 1:1 tuck jumps. From the FAQs

"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."

Thanks Phil... She can do those fine... Theres nothing hotter than a girl shiney with Crossfit sweat!

what is a substitute for hip extensions since i dont own a GHD bench at my house

43/6'1"/187

did my oly lift total today competition style. 3 attempts per lift.

snatch: 160 170(pr) 175f
clean and jerk: 225 235f 235(ties pr)
total: 405

think this total might put me somewhere in the middle of the fly weight (105lbs.) women in the olympics. got some work to do if i'm going to top the 2012 fly weight girl gold medalist. i have a goal now.

post: front squat: 285 295 305f

#28 Jeremy....and everyone else.

Also from THE FAQs

"Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common on"

I was going to post the links that go along with the explanation, but I'd rather you go read it yourself.:D

I hope this guy doesn't give up...

http://www.youtube.com/watch?v=RRabuEv9m-o

"snatching gone bad"

That picture is just straight up Kick A$$

Double unders. My favorite.

It seems facist not to allow jumping rope in your gym. I get frustrated at times with my globo-gym but it's not nearly that bad. I say just jump rope and make 'me kick you out.

M/5'10"/175 lbs/age 20

wooooww #31,

That is the last time i ever click on anything titled "______ ...goes bad". that was absolutly horrible. I was really looking forward to watching some olympic lifting in bejing but maybe not so much anymore. i'll just snatch my 135 and be on my way.

...that really hurt to watch

As I recall Freddy you are a veritable legend at the double unders.

I'm not one to leave the same comment on the picture of the day, but as Mr. Gipper said,

"That picture is just straight up Kick A$$

Comment #32 - Posted by: Jason Gipper"

Go Army!

Did this instead because I got bored.

10 pull ups(no kip)
25 back ext
6 turkish get ups(each)
25 push ups
Run 200m

8 sets for time - 38:47

check out this barbell positioning.

http://www.liveleak.com/view?i=33a_1218642189&p=1

#36 jakers-

I am the King of Double Unders. Everyone on this site should bow to my double under prowess. Why you people even bother posting your times on a double under day is beyond me. Trying to compare yourself to my double under skills is futile.

All Hail the King!

Idea paint looks good but Blackboard paint works just as well IMO I painted the walls of my 'Garage Gym' its awesome. Not sure which is cheaper.

m/38/6'3"/220

three rounds:
200 jump rope singles
50 hip extensions
50 ghd sit-ups

25:16

then did 200 additional jump rope singles and ran 1 mile(7:52)

Probably the best picture I've seen on the main page!

No jump rope so did tuck jumps; my brother is sending my Buddy Lee soon...
Did GHD su's and hip ext. off the playground tower with my feet anchored under the webbing from my rings. It was a little sketchy doing the GHD su's that way especially since I was 10 feet off the ground. The rom on the su's wasn't complete because of the wooden beam but I think the shakiness of it all made up for it. Good times...

14:29

Now that's a f-ing beard!

To all those with crazy double unders skills, once you have mastered the skill(like Speal or the KODU-(king of double unders)Freddy C) of doing the double under, is it less demanding than doing a tuck jump.

LOVE THE PICTURE. THE OLD "MA DUECE" .50 CAL MACHINE GUN WEIGHS A SLEEK 84LB W/O THAT COOLING SHROUD ON THE BARREL. SHE WILL BE 90 YEARS OLD NEXT YEAR.
OOH RAH !!!!!!!! VANQUISHING AMERICAS ENEMIES SINCE 1919.
#9 FROM JAY IN S.C. INTERESTING COMMENT FROM SOMEONE WHO'S 6 YEAR OLD DAUGHTER GOT A BETTER FRAN TIME THAN ME. :-(
(GO MATTIE!)
LET EVERYONE JUST EXPERIMENT W/ THE GHD SIT-UPS. THE PAIN ONLY LASTS 4-5 DAYS THE FIRST TIME ANYWAY. LOL.
SEMPER FI

29:15

Nice pic,
I never thought of OHS with a .50cal MG, pretty cool!...

Allison,
I had the pleasure on going to the VA cert last week where Gillian was our demo person.
And watching her work out during lunch I would agree, steady, consistant, like a machine!
Is she ever not smiling?
What a breathtakinh example she was!

Ha Freddy C #40, your double unders blow! Good stuff though, I love the humor and not taking anything too seriously...All hail...

Still sore from 3 days ago workout. Hip/back extensions should go well!!! GET SOME!!!

as rxd.........21:02.......jb

Slept for 3 hours last night, and my double unders suffered. I think the workout woke me up a little, so at least I shouldn't fall asleep at my desk.

18:48

34/M/185

as rx'd 23:47

Is it ever proper in this metabolic conditioning WOD to alternate hip extensions and GHD sus within the round (e.g., break the 50/50 into 10/10, 10/10, etc.)? Stated another way, at what point is it more effective to abandon "rx'd" for full cardio potential?

I ask because in HE/GHD su portion of the WOD, I find muscle fatigue inhibits full cardio exertion - I rest 10 to 30 seconds every 10 to 15 reps. Breaking it up might increase the cardio challenge.

I first spent approximately 20 minutes on the FAQs and MBs without sucess.

Thank you.

As Rxed

14:46

M/39/185

Did the sit-ups on a declined bench with feet anchored. Hip extensions and DUs as rx'd:

19:20

More better faster

(DU's with single-under between each; unanchored sit-ups, anchored supermans)

M/40/5'11"/180

19:03

F/38/5'6"/140

19:08

27/6'8"/215

Swiss ball ghd-like situps

14:46

Still have no idea how to do doubleunders; subbed tuck jumps. Doubleunders are next on my "learn to do" list after I'm happy with my Pose running.

16:59 - tuck jumps, hip extensions and GH situps.

Yesterday evening with a fellow CrossFitter in Madison - 15, 12, 9 60# IW bag squat cleans with snatch grip setted with 30, 24, 18 burpees with pushup and jump. Julie was tough...she really worked those squat cleans despite the bag knocking her down a few times. Lots of heart!

P. L. m/42/202/5'11"
WOD as rx'd 22:53 followed by 3k row (159 calories)

in May I could only string 2 double unders together, now making 15+ before mis stepping. Have been using 50 double unders as my standard warmup. I found using a mirror, a speed rope ($10) as opposed to the cheap light ropes hanging in my gym and fast hands helpful. Amazing how much more demanding a double jump is compared to singles. My best analogy is that is like the diffence of an easy jog and a 100 meter sprint.

We are finishing our new gym and I told Nicki "Wouldn't it be cool if we could paint on the dry erase board..."

I DID find pain on chalk board and paint on metal board. The 1/2 gallon can of metal board weighed like 30lbs!

40/m/190

Had to sub incline sit-ups for lack of GHD.

Time: 16:39

m/31/5'9"/171

Sub incline sit-ups for GHD

17:26

floor situps...26 minutes...DUs still pretty clumsy

Yesterday

10 butterfly sit up
10 BE
30 Thruster, 65#
50 J pull ups
30 butterfly sit ups
30 BE
20 thruster
35 j pull ups
50 butterfly sit up
50 BE
10 thurster
20 j pull ups
= 23:31

Working at about 70-75%. Trying not to go all out this week and recover a bit.

Evening, trail run 50 min, easy pace
Erin

No GHD, no jump rope, so I did the following:

3 rounds:
400M run
21 x 1.5 pood kb swings
25 x 24" box jumps

it sucked way worse than I expected.

13:00

20:33 as Rx'd

Double unders were unbroken on first set then an inconsistent mess on the second two rounds.

Hip Extensions went 40/5/5 then 35/10/5 then 20/10/5/5/5/5

GHD Situps were nasty! First 10 not too bad, then broken into sets of 5 for whole WOD. Definitely the slooooowest part for me.

m/32/164lbs

34m 53s

subbed tucks (knees to chest) - ca. 15 rep splits
hip ex - ca. 10 rep splits
ghd sit-ups on swiss ball - ca. 10 rep splits

Ok i have three questions, i cant acces the viedeo demos, and was wondering if someone could explain to me what all this WOD entails. I know what double unders are but i dont have access to a jumprope, any advice? and i have no clue what a GHD situp is or what a hip extension is

Wondering the same as #55, is it acceptable to split GHD su and hip ext i.e. do 25 of each x 2 total 50 each instead of braking down the 50s?

Thx

I'm new at this so I subed:
tuck jumps for double-unders
15 hip extensions
20 GHDs
time was still a sad 24:06 (but I puked when it was over!)

25:53 as rxd.

165/29/m/5.9

Three rounds for time of:
50 Jump rope, double unders SUB Tuck jumps
50 Hip Extensions
50 GHD Sit-ups

23:08

Does anybody else find it a little ironic that the paint-on dry erase won the Neocon award? :)

Subbed anchored situps and 25lb barbell good mornings. Double Unders as rx'd
14:22

#18 Pili, Great video of the hip extension vs hip back extension vs back extension. Not sure where you found it, but this website desperately needs a search function to help folks find demos like that. I looked and could only find the demo for hip back extension. PLEASE PUT A SEARCH FUNCTION ON THIS WEBSITE CROSSFIT!!!

30/m/5'10"/220

28:33

did situps on decline bench...no ghd at the gym

That's $187.50 for a *quart* of paint. A great idea--if you are the seller.

bw 165

subbed 100 singles for double unders
GHD on stability ball

9:39

subbed unanchored sit ups, 22lb Good mornings and thrusters.
21.34

m/45/5-8/150

23:40

As Rx'd

21:07

First time did GHD sit-ups in a WOD. Double-unders still a struggle for me...can't seem to have enough cordination to get multiple double-unders together. Pretty much goes like this...single-double-single-double-single-double...so this take forever!

i subbed double unders for tuck jumps not thrusters

subbed: box jumps
anchored sit ups
back extensions over a tire

14:10

-need to work on jump rope

m/38/5'11"/222
as rx'd 17:17

OUCH!!! Now I'm going to have to drink even more water so my kidneys can filter properly. My abs are killin'!!!

Got confused with the hip extensions so I did back extensions instead.

16:41

I dread what is coming tomorrow. I have a bad (but good) feeling about it.

Yes indeed, Sandwichman!

12:53 as rx'd

first and third round DU's unbroken, second round broken once at number 27.

On another note, I found out today that I was accepted to the Houston Police Academy! Starts Monday...

33/F/5'10"/154

GHD work was s-l-o-w today; not sure why.

As Rx'd
17:37

Wasted a good chunk of time trying to get my shoes back on between the double-unders and GHD work :(

43/f/5'6

cfwu X 2

wod: 21:20 as rxed

Subbed Incline back extensions and situps

15:12

M/22/6'1"/185

With 20# vest: 19:30

Doing this barefoot was an awful idea. The rope stings

14:31

First time doing actual Double Unders in a workout and not tuck jumps. Definitely took more time. Abs are not happy.

#70 Carl

See my comment #26 for the sub for double-unders. And why can't you access the demos? If you have a Mac they are all in .mov format on the demo page.

#77 SteveB

There is a search function. It's on the main page at the bottom of the list of affiliates. You can also use the keyboard search function on your keyboard on any given page. Go to the demo page and type "hip" in the keyboard search.

#90, me too! I cannot do double-unders with shoes on...maybe like 3 or 4, but without shoes I can get over 100 consecutive.

26/M/150

23:01 as RXed.

Freddy it is with great humility that I post my time:(obviously, I really do stink at double unders)
I've been doing double unders since I was 12 but only 1 at a time. I never dreamed of stringing them together. Actually I can still only dream of stringing them together.
24:53

Regular situps.
Half way through the third set of doubles I consented and did singles 4:1. Much faster but way to easy.

f/46/5'7/155

subbed 150 single rope jumps

16:59

added 150 push ups at end...5:35

received new rings....5 ring jumps

subbed supermans and anchored sit-ups (no equipment)

11:40

CFWU x 3

Wod: Sub'd Incline Board Sit-ups for GHD situps. Everything else as rx'd.

18:32

Cool down: 2000m row focusing on proper form.

The incline situps were killer! I had to take a breather towards the end. One thing that got me was the fact that I was nailing double unders today. I was able to get 25-30 in a row before mis-stepping. Thats pretty good considering I could only do 3-4 about 2 months ago when I started! God I love crossfit.

M/24/5'11/ 163lbs

looking forward to this......getting better @ double unders...........by the way anyone want to join us on The 100 day Burpee Challenge (thanks cf santa cruz)Starts Tomorrow.......sign up

The Idea Paint is way cool! I wish I could paint my entire classroom with it! Someone posted it looks expensive - good alternative is to head to Lowe's/Home Depot and get sheets of shower board (in the panel section - it's called smooth panel board) - you can buy big sheets of it, and it works just like dry erase board. I bought some for my class to make our white board to keep track of our "benchmarks" - my students have algebra versions of Fran, Grace, CFT, etc. (algebra work, all for time :) - it's really fun and the kids love it!

ok, so I haven't posted my times in awhile, some of it has been because i've had to skip the workout for one reason or another, but the other one are my times are shameful. Is it just me or did ever since the Crossfit Games, Coach has been coming up with these ludicrously difficult workouts!? I know its like supposed to be relatively challenging. I've been crossfitting on my own following the mainsite WODs for almost a year now. And up until the last month or so, I've seen the workouts and gone "hey, you know this is challenging, but I know I can do this" and even if it took a little longer than most I could still do them. Lately I've looked at the WODs, and its not a matter of when I'll finish, I'm wondering IF I'll be able to finish. What do I have to do to get to the point where my fitness has become "elite" enough to be able to complete the latest WODs!?

A nice head to head competition today.

WOD for time
5 rounds Cindy
10 Clean and Jerk (135lbs.)
5 rounds Cindy
10 Clean and Jerk (135lbs.)
5 rounds Cindy

Time: 28:21 (Ugh!)(Note: This was done at 6:15AM at a Globo Gym, I think that should be a discount on the time).

Filer, your move hoss.

As rx'd.
2x unders broken, though am able to string quite a few together.
Hip ex. unbroken
GHD su's broken throughout, especially the last set.

20:50

Great. More situps! I predict tommorrow will be pull-up pay back since we have not seen any in a few days

#89 Congrats!! Eyes and ears open, mouth shut and you'll be fine! A quote I pass along to my officers is by David Hunter (veteran cop and author), "A good cop stays a rookie at heart, excited by every shift."

F/38/140/5'7"

CFWU x 2

29:40

sit ups off exercise ball w/ feet anchored on floor.

Funny, I was much faster toward the end of the workout. My back felt tight when I started after yesterday's DLs. I was able to do the sit ups unbroken only on last round.

This should be interesting. Hip flexors are still shaky from Monday's WOD.

That picture is friggin' motivating. Gave me an idea, too. I'll have to take down the decorative 50cal barrel (27 lbs) for my wife's OHS. The oly bar is a little heavy for her technique for now.

Is it safe that there's a product out there that would allow Coach to have an even larger whiteboard?

Look out world...

M/28/185/6'1

CROSSFIT TOTAL (still behind)

Back squat, 1 rep 375(PR)
Shoulder Press, 1 rep 170(PR)
Deadlift, 1 rep 360(PR)

Total 905(PR)

I honestly cannot believe how much this program has changed my whole outlook about what fitness is. I have been CFing for a little over 2 months now. Prior to CFing i was strictly a weight training (chest day, arms, back ect...) person. My very first CF total was 845 on 6/19. In 2 months my squat went up 20#, SP 15#, and DL is up 25#!! This is staggering to me and a true testament to the program in my mind. I would have never imagined a non weight specific program could produce results like this. Not only has my overall strength increased, but my endurance and running capacity have jumped leaps and bounds. I am so thankful i picked up that one edition of a muscle magazine that just happen to have a story on CF and what it was about. Thanks coach!!

IDEA PAINT! OUTSTANDING.....

16:47

Did 20 GHD sit ups for first two rounds then abmat situps for rest and 10 GHD's for last round. Still bothering low back on those but way better than a few days ago!

WU .5 mi walk on treadmill
WOD
13:21
4 x 800

24m/6'3"/196

3 rounds of 35 using Swiss ball for GHD and hip extensions.

14:28

Wu- 3x's 12 pu's, 15 squats, samsons
Tuck jumps instead of double unders.
25-ish minutes.
Forgot to turn my timer on till after the 1st round of sit ups. estimated 3 minutes for them

F/25/5'3/154

As rx'd - 14:40

33/M/177/6'00"

As rx'd:

22:54

Abs were still a little sore from Monday going into this one. First set of double-unders were unbroken (new pr).

Dan D.
www.CrossFitStickers.com

25min complete

24/m/5'10"/155

Didn't feel like doing this since I did the thruster/GHD/back ext just two days ago (this cycle). Made up my own...

5 rounds:
5 OHS 95#
10 Squat Clean 95#
10 ring dips
15 double unders

= 29:00

Eight weeks ago today I started my involuntary time off crossfit after being shot in the head during a SWAT training accident. This is my firt week back with my doctor's permission.

I am not suppose to run just yet.

Did "Angie" today with a time of 24'24" which is about seven minutes of my PB.

Sunday I did "Cindy" and got 13 rounds which is six rounds under my PB of 19.

All in all I'm lucky to still be alive so I guess the results arn't too bad. I have been doing crossfit since Jan 08 and the physical conditioning I have gained from doing it helped me to control my heart rate and remain calm through my ordeal. That is one of the bennefits of crossfit that cannot be realized unless you get seriously injured.

22:08

Double unders: Rx
Hip Ext: 2 rd swiss ball, 1 rd good mornings
Sit up: ab mat

Basement, no time for trip to gym/ghd

m/43/5'9"/181

Looking forward to this one ouch!

Anybody see the Olympic Hungarian Weightlifter trying to snatch 336 and dislocating his elbow in the process? Freaky. 3,2,1, ouch...

http://www.nbcolympics.com/weightlifting/news/newsid=206808.html

36/M/5'11"/165

As Rx'd

20:20

My back was screaming on set #3 during the hip extensions.

Army Strong in Afghanistan

Black Dragon 7
1SG Mark Nash

#121 Matt

Glad your alive. Welcome back!

re: swatsgt124

Got it.

26:10

rope flew out of the handle during the begining of the 3rd round. Tried to make due w/ a shortend rope but it wasn't working too well. all ghd situps were below parallel and hip ext was also done on ghd. i would say it is worth it to buy a quality jump-rope instead of trying to save money on a piece of sh*t

38m/6/183

wod as rx'd

31:30

weakness exposed: 25 minutes to do 150 double unders.

M/26/69"/150

As RX'd, although I found out later i did the hip part wrong

29:19

JR swivel broke after 17 DU of the first set,
had to sub jump tucks for the remaining 133 reps

time = 24:01

m/23/6'3/222

3 rounds of:
50 double unders
50 hip extenions
50 sit-ups w/abmat unanchored

At: 18:02

Abs feeling pretty bad going into it from Monday's WOB. Had to scale back to regular sit ups. (WEAKNESS = GHD Sit-ups!)

AFTER the workout I observed the suble differences between the hip extension & the back extension... I think we were doing closer to back extensions on this one so I need to pay closer attention on the next one.

AL: 14:58 not stopping time on waiting for equipment
Ryan: 10:10 stopping time
Taylor 17:32 not stopping time

#121 Matt

Congratulations on making it back and glad you are making progress!

subbed tuck jumps for the double unders, I definitely need to work on these.

14:53

13:45

did sit-ups on large physio ball - hooked feet into weigh rack. Did hip extensions on back extension equipment.

M/46/175/5'10

21:30 as RX'd

Comment #121 Matt

What an experience that must have been. It really does take an event that like to put things into perspective. Having a strong heart and a strong mind saved your life. Glad to see your back on your feet and doing well. Thank you for your service!

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Well, I did 100 single jumps per set,I can't get 1,maybe 2 doubles in a row.

Did the first set with the GHD situps, second and third set regular with my feet under a pallet.

time was 13:07 total

Ran 1/2 mile for fun, 101degrees out side, at the half way mark I decided it wasn't much fun, but finished up anyway.

Also did some pullups this morning to work on my kips 3sets of 10 kips, 3 sets wide grip kip of 10 ea.

40/m/176cm/71kg

50 DUs
35 Hip Extensions
35 GHD-Situps, parallel to ground

21:25

Incline sit-ups, otherwise as rx'd

19:35

I just suck at DUs. I had a little string of 20 or so in the second set but I couldn't make it happen again. My hip is feeling much better already so I'm extra glad I'm back in the gym instead of the ocean.

24/m/5'11"/194

23:14
Abs smoked still from Monday

SUB 3x jr

36:53

M/38/150

as rx'd

16:40

m/180/32

as rx'd

21:16

Scaled (BrandX - Porch)

3 rounds for time of:
35 DU
35 GHD Sit-ups
35 Hip Extensions

24:00 (Splits, 8:00, 7:00, 9:00)

As Rx'd

16:19

Really liked this workout. Thanks coach.

I vaguely remember a great article on sit-ups that was posted maybe 10-12 months ago. It went through all the different varieties, and explained why the version with the abmat was preferred. It busted on Crunches for a while as well. I can't seem to find the article anywhere though. Looked in CFJ archives, and dailies. Anyone have it, or know what I am talking about?If i recall it was 2 or 3 pages.

15:30

29/F/110
15:38 as rx'd
I agree that the GHDs were brutal.

only Two Rounds for Time
sub'd abmat situps

16:30

13:41 as Rx'd

First timer... my friend has turned me to this, he got cut doin it, and i got jealous...

16.59

I was definitely dominated by this workout. I did all the GHD on a swiss ball with feet anchored under a bar. I'm literally devastated right now; is it rest day yet?

37:35

That's awesome! Turns any wall into a score board.
"Guys will die for scores."- Coach

30yo/M/6'4"/209#

I too would like to OHS a .50 Cal.....

First WOD in a week, and it felt like it!! GHD Sit Ups make you feel 20 lbs heavier when it's time to do your double unders...OUCH!

As Rx 23:05

19:22, double unders sloppy, only got 3 in a row, lots of doubles and lots of rope tangled at my feet. Used steep incline sit ups as no access to ghd.

bwt:154

11:47

didn't miss on du's, which got the adrenaline going for the rest of every round

Subbed 250 single unders per round as I have lost my double under. Think I left it at BrandX cos I spent 20 minutes trying to find it in my gym and only turned up welted ankles and scalp!!

3 rounds for time of

250 single unders
50 hip extensions
50 GHSU (to horiz)

23:31 as modded

Cheers, kempie

#46 Chesty Pullups

Hey man, looks like that 50 cal "Ma Deuce" would make another great implement to do some OHS or OH walking lunges huh. I figure it will get just as many stares as you and the Lt. carrying beer kegs overhead and flipping tires down your street! LOL
Hey you forgot to mention Maddie did have to scale the thrusters for Fran, just wait though, she's working hard on muscle-ups!

m/30/68"/163# this morning :(

Double unders were pretty sloppy for me. First attempt each round was around 30+, but should be unbroken, just not putting any rope time in any more.

GHDs improvised on a bosu ball, but very much the same as they feel on a proper machine

Did back extensions on a fit ball.

Time 16:20

"pack"
sub tuck jump
bk ext
ghd
12:02

m/24/205
23:30 as fragged

16:12 as rx'ed, abs freakin' smoked. Missed twice on the doubles, 2nd and 3rd sets of extensions broken but they shouldn't have been and GHDs were basically a disgrace. Doing Annie yesterday definately didn't help the cause but I need to get quicker on those GHDs.

For a post-WOD I did 8 x 200m runs @ about 75% speed with 60 sec rest in between. All runs between 38-40 seconds. This was primarily to practice POSE technique.

M/18/5'10"/165

Did three rounds of:
50 wall ball--12 pound ball above 12 foot line
50 side slams
Then four rounds of:
25 double unders
30 meters underwater swim

Time: 18:01

Can't do 25 consecutive double unders so I did as many as I could at one time until I got to 25

pre-Pose tech work
wod as rx'd 16:40
post-ring dip work

sammy lugo's ducati
max chin up/max push up/50 back ext/ k2e/fly's/frt squats 2/3's bw x 10

37/90/50/21/15 x 25lb/90lb x 10
17/60/50/18/15/10
11/35/50/15/15/10
16 and change

17:54

ouch.

33/M/192

28:16

28/m/194

25:15

did GHDs before hip extensions

CFWU x3

had to sub oversize ball and hook feet under dumbell racks due to no GHD.

First time doing double unders in 2 months after "blowing out" left calf. first set unbroken..NICE SURPRISE!!! 2nd and 3rd set most in a row was 27 before breaking.

TIME: 13:32

OK: I AM ZONING VERY STRICT AND ABSOLUTELY STARVING TODAY AND THE PAST 2 DAYS...DO I NEED TO TWEAK SOMETHING?? HELP? I FEEL LIKE I COULD HAVE MY 8 YR. OLD, 7YR. OLD, AND 5 YR. OLD FOR SNACKS!!

Scaled:

3 rounds for time:
100 Single-leg, single-unders
50 Hip Extensions
50 GHD Sit-ups

19:31

CFWU x3

WOD
DJ- :13::28
SaraD- :32::14
Holli- :13

GHD Sit-ups are not designed to help headaches go away. DBL Unders started suffering the 3rd rd. Had to do them in 3 sets. Knew I shouldn't of stayed out late last night. lol..

Good job Sara & Holli! Way to charge it.

Get some, Go again!

Back from a week off.
Felt like I was away for a month!

Anyways as rx'd: 12:48

Double unders still need work.

rx'd
on roman chair
22 min
all rounds broken but who cares...i finished!

23/M/180

11:38 baby, gimme somethin' hard!!

I've been working on my double unders, it definitely paid off

23/M/6'7/235

3 rounds for time:
50 tuck jumps
50 good mornings w/ 45# bar
50 steep decline bench situps

Aimed to get under 20 min and it 19:17! Feeling great.

45/M/6'/180

VERY PSYCHED TODAY...GOT ALL 150 DOUBLE UNDERS!!

YES...ACTUAL DOUBLE UNDERS!!

TIME: 15:23 AS RX'D!!

LOST SOME TIME IN TRANSITIONS BUT THE DOUBLE UNDER SUCCESS MADE UP FOR THAT MENTAL DOWNER. I JUST STOPPED THINKING ABOUT IT AND DOUBLES STARTED TO FLOW LIKE MAGIC! HUMMM.

BORN TO BE WILD

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

age 18 bw 170
13:06 as rx'd

f/39/135/5'0"

WOD
can't do double-unders, so jumped rope for 5 min
subbed morning glories with a 45lb bar (is that what they're called?) for hip extensions
subbed military situps for GHD situps (no machine)

15:15

I just realized that I was supposed to do 3 rounds--I only did one round. Crap!

27:45

3X:
50 jump rope
50 supermans
50 situps

1. 5:45
2. 11:53
3. 18:10

Pukie was close today, but I beat him away with a stick! Hoo-Yah! Engineers lead the way and never puke!

Did "Porch" workout as rx'd.

3 rds for time of:
35 x D/U
35 x Hip extension
35 x GHD situps

Total time--24:05

Temp at 29 Palms: 103.2
Temp in C'fit Ripper: 99

Past 2 "off days" have involved kevlar, flak, SAPI, camelback, etc, w/ R400 and one x DAC.

Need a real off day soon, or at least more a/c!!

46/m/155#
as rx'd 15:01

double under straight thru except the last round which was 38/10/2
hip extensions straight thru on rounds 1 and 2 but broken into 25/10/15
ghd sit ups were 25/10/5/5/5 on round 1 and then 10/5/5/5/5/5/5/5/5 on rounds 2 and 3

Pre: pose technique drills, dowel rod snatch practice, OHS with 45#
plenty of good energy and some good background music helped.

holy cow... first time in like forever that I bettered gaucoin and Rob C
mark the calender boys!

M/24/5'10"/160

CFWU x 3 (PUs and dips on rings)

Subbed tuck jumps and incline SUs. Time approximated from wall clock.

20:00

Ouch. SUs killed my time. I guess they really are still recovering, which I didn't realize until they fatigued after 20 in the first round. Having trouble wrapping my mind around it. Oh well! Left myself LOTS of room for improvement for next time.

10:50

swiss ball extensions, anchored sit ups

Nice work, Trevor!!

3x

50 tuck jumps
50 45lb good mornings
50 reg situps

10:52

Did "Fran" at Crossfit Toronto today. Had a big improvement from my last score. Performed with 75lb. thrusters.

080724 - 9:47 . . .yikes!

Today - 6:10

Still lots of room to improve but its nice to see some big gains in a short time.

Also bought a set of rings and a good jump rope. Bring on the muscle ups, ring dips and double unders!!!!!!

As Rx-ed
17:01
32/F/145#

Fried from CFT. Scaled.
3 rds of
10 Burpees
25 Hip Ext (roman chair)
25 Situps
5:40

Situps on medicine ball with feet anchored.
Time: 12:58

32/M/178

As Rx'd: 31:30

Ouch!

2000:

DUs = Tuck jumps
Hip Extensions = 25 Good Mornings (PVC bar), 25 'Supermans'
GHD Sit-Ups = Unanchored sit-ups

13.02

Really felt like doing this with a 400m run pre each round, 'cos I know how much that would mess me up. But trying to rest up a couple of running-induced lower body niggles. Will save that one for a rainy day.

35 minutes
3 rounds for time of:
50 jump rope (tried unsuccessfully to do doubleunds)
50 hip back extensions
50 regular floor sit-ups. Did about 5 GHD situps and it killed my back (pinching sensation)

I have another suggestion for subs for GHD sit-ups.
My gym does not have a proper back extension for them so I have been doing a GHD type sit-up on a swiss ball. Just sit on the ball and arch back until your hands touch the floor then sit-up.
It provides a little more support for your lower back for those who feel strain there doing a proper GHD sit-up but still gives a good core work-out because you have to balance on the ball.

M/22/6'/164

3 Rounds for time:
50 Tuck Jumps
50 Supermen
50 Situps (anchored)

Time = 11:29

M/24
Bwt:195

Challenge Wod

5 Rounds cindy
10 C&J (135)
5 Rounds cindy
10 C&J (135)
5 Rounds cindy

Rx'd: 22:29 Really unhappy with this time, know I can go faster than this. Goal was sub 17 but that really didnt happen. Made sure I touched my chest on ever pushup and it ended up really making me slow in my last couple rounds. Need to work manup and work my chest more after wods.

M/24
Bwt:195

Challenge Wod

5 Rounds cindy
10 C&J (135)
5 Rounds cindy
10 C&J (135)
5 Rounds cindy

Rx'd: 22:29 Really unhappy with this time, know I can go faster than this. Goal was sub 17 but that really didnt happen. Made sure I touched my chest on ever pushup and it ended up really making me slow in my last couple rounds. Need to manup and work my chest more after wods.

22:06

50 knee tuck jumps (not practiced with the rope yet)
50 situps
50 back extensions (no GHD)

followed by near death experience.....that was alot harder than it looked.

Have strained the ACL on my left knee...doc said no jumping, cutting, or running for two weeks...used a heavy rope instead today and subbed regular sit-ups with feet anchored and good mornings...16:40.

29M/5'6"/163#

No GHD available. Sub'd anchored situps & regular back extensions.

14:45

Strung together 37 DU's in a row. A PB for me.

Official CF WU, Pullups and dips assisted with 30kg

WOD Scaled for Puppies

3 Rounds for time:

10 Tuck Jumps
10 Hip Extensions
10 Situps (standard)

Time 05:23

35/M/215#/6.0"
Born to CF on July 28th 2008

subbed 25 squats / 25 dips / 25 squats per 50 double-unders. :25::47

M/31/5'4/150

Subbed tuck jumps, 13:08.

3X:
50 jump rope
50 supermans
50 situps

1. 5:45
2. 11:53
3. 18:10

Pukie was close today, but I beat him away with a stick! Hoo-Yah! Engineers lead the way and never puke!

19:58 sub tuck jumps

Not quite as rx'd, mixed up order.
Did DU/GHD sit-up/GHD ext
Time: 12:05
Wanted sub 12 min...

As per BrandX puppy level

w/u stretching
20 min jumprope

Three rounds of:
25 double unders (rythm of 1 du per 3 jumps)
25 hip extensions
25 ghd situps (used machine backward touch floor)
15:29

warm down
stretching
practiced with 45# barbell:
DL
SP
BS
CLEANS
practiced DU (did atleast 100 more)

Started with:
Work up to 1RM Bench Press: 260#

Almost stuck the 265# but my tweaked shoulder wasn't having it.

Then: "More Than 200"
25x Box Jumps @ 24'' box +
25x Knees to Elbows +
25x Thruster @ 2x 30# DB's +
25x Push ups

14:18 (PR by 1:59)

Not efficient at DU's so I wouldn't have gotten the full dose from today's WOD, so I decided to do a Gym Jones workout instead.

Did yesterday's today, waited 10 minutes and then did today's:

42:25
3rd:
- subbed tuck jumps for double-unders
- 50 incline situps
- 50 hip extensions

note that was three rounds for time

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
25 min
alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

as rx'd

14.58

And then i was so happy that i decided to hit a box with my shins instead of jumping onto it =[.

M38/216

As RX'ed: 25:02

GHD's were slow. Very slow.

21:30
much better at DUs

22/M/187

35:00

The double unders took me at least 1/2 of that time.

30:27. I added in 400m sprints to each round because I happen to be a bit round! I have been doing CF for 9months now and so far I've lost 25lbs. Also many of the men and women i work with have been bitten by the CF bug, so now when were cruising at 34 thousand ft. we no longer talk about work. family...we talk about cross fit! So long story short I just want to say thanks to coach and to all the folks out there doing CF!

As RXd
27:43
Ouch my abs

Weighted pull ups
3 x 58.5 x 3

AMRAP in 20 minutes

100 m run
5 bodyweight power cleans
10 pull ups

9 rounds + run

11:46
No GHD machine; sub balance ball situps

3X:
50 jump rope
50 supermans
50 situps

1. 5:45
2. 11:53
3. 18:10

Pukie was close today, but I beat him away with a stick! Hoo-Yah! Engineers lead the way and never puke!

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d: 39:56
Double unders got better during 3rd round, got close to 10 in a row a few times.
Foam roll after.

33 yom 230 bwt

bike 10 miles

wod as rx'd
time: 21:04

bike 10 miles

Have not done GHD sit-up in way too long, will pay for that in the next few days
11:52 as rx'd
Sit-ups were slow.

21:23... 100 regular jumpropes (cant seem to get double unders much at all)
and subbed regular situps in (hurt abs last time i did GHD situps)

Was on a work trip past couple days..I missed doing Crossfit

42/168

3 rounds:
50 DU
50 Supermans
50 Regular situps

17:54

40/M/163

CFWUx3 (no sits or back ext)
all pullups chest to bar (first time!)

WOD(GHD's on a swiss ball with feet anchored)
26:52

#103 Patrick:
Nothing shameful in posting a long time. You're only competing against you (theoretically:). For over a year my motto was "half the weight in twice the time," if I even did that well. After 16 months I'm doing a good number of the wods as rx'd and posting times a little less than 2x average.

#121 Mat:
Dude, I can't even imagine. Welcome back, and thank you for your service. I'm adding you to my list of inspirations.

I suck!

45:37

Had to sub Good Mornings with wooden stick for my 2nd set of Hip Exts, and regular situps on ground (with heels together, reaching hands back to floor behind my head; don't know what those are called, but my local affiliate taught them to me) for my 3rd set of GHD situps. Both subs were due to availability.

subbed:
50 tuck Jumps
50 sit ups
hip ext as rx'd

15:57

M/35/165

Had to "manufacture" a GHD machine with larger exercise ball and locking feet on a sit up wrack. Always good for stares at the gym. Necessity is the mother of invention.

DUs are starting to feel more solid...love how the fatigue after round 1 starts impacting the DUs in round 2. As always, thanks Coach!

15:36

29 yom, 180 lbs

15:21

anchored situps and supermans

45/76"/190

WU - 3x15 pullups, 2x15 dips

6:31
7:58
7:21

total 21:52

31/m/170

cfwu x2

subed jumping knee lifts for dus.

16:50 could barely walk out of the gym

cfwu, planche and paralettes training, p-press, 3x 60 kg, wod: AMRAP Bear 40 kg in 10 min. 25 rounds. Nedxt time use 45 kg.
have fun, Johan

First time for me on this one. Double-unders were reasonably consecutive for the first time: had sets of 11 in a row, twice! Subbed bend-overs with 15# dumbbells in each hand for the hip extensions, and situps on a step for the GHD situps.

26:45 total.

27/m/181

As rx'd
26:38

37/m/197
5500ft altitude

as prescribed

15:36

Ouch

19:56 as rxed

22/m/190/5-8

Three rounds for time of:
50 Jump rope, double unders (subbed tuck jumps)
50 Hip Extensions (subbed good mornings)
50 GHD Sit-ups

Total Time: 10.50!

M/5'10"/175 lbs/age 20

As Rx'd

33:03

...really frustrating today, i can usually get 15-20 DU's at a time, but for some reason today could not string them together.

p.s. GHD are in my top 5 most hated exercises

29:15

did Karen for the first time with my homemade 20# wallball - 11:58

Subbed 45# good mornings and straight leg situps

14:51

Got a PR for consecutive double unders - 46!

M/6'0"/188 lbs/age 20

19:15

...GHD's were the killer for me!

Subbed tuck jumos for DU's. Time: ca.20mins

Subbed tuck jumps for DU's, time: 11:21

29/f/115

i think i strained something in my ab doing the total last night. got a BS PR of 195 and felt a burn on the way up. no buldging so i don't think it's a hernia or anything, decided against ghd workout today.

3 rounds of

50 double unders
40 push press, 45#
30 pull-ups
20 dips
10 hspu

27:11

As Rx'd: 36:38

I will conservatively say that I performed at least 3 singles to 1 du, so add about 450 singles. Also didn't count about 50 failed du attempts.

On the good side, started to string together 3 or 4 du's at a time.....

Thanks for the great WOD Coach! Loved it!

(Had Maggie's voice in my head for extensions and GHD situps: Come on! Give me 5 more!!)

Great stuff!

37M/5'10"/163#

Warm-up: 3:05 row (809m); CFWU - 3 rnds.

As Rx: 16:20

Cool-down: Foam roll.

GHDSU were the slow part. Abs were still sore from 08-11-08's WOD. Trying to roll out of bed tomorrow should be fun.

M/39/5'10"/174

Did 25 double unders each round instead of 50 because I haven't been working on them enough lately (hey, use your wrist, not your arm) and I'd still be there if I were to do 50. Anchored situps, some sort of back extension/hip extension.
Time: 29:40.

45-pound barbell hold, five minutes running clock, hold to failure.

Row 10 minutes = 2,390 meters.

Did and Eva-T WOD

Complete one round for time of:
100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees

15:40

Anthony (M/29/167)

11:21

OOOH MAN!!! 16:48... then I did a complete back workout... THEN I rode my bike to the local high school and jumped rope for 10 minutes, then walked the lenght of the football field on my hands.... THEN I go to leave and my bike has a flat tire.... so if anyone lives in NH you could have seen me at 7:00 jogging down south willow street in Manchester with a mountain bike on my shoulders. 3.2 miles later, im home.... and curled up on the floor in a fetal position.

The Pack

25 double unders
25 hip extension
25 GHD sit-ups

Time: 17:07

Even though "The Pack" workout was only half of the full workout, this still wore me out. After seeing the other blogs and how some people did the full workout in less time than me, I feel like a bitch. I guess I have to stick with it then. I hate you Greg for gettin me hooked on this like a crack dealer!!!

27/m/177

subbed 45# good mornings and abmat sit-ups

17:03

32/m/200

subbed back extensions for hip extensions

18:57

subbed ab mat situps and good mornings.

3rd round 15 double unders in the rope broke and i had to finish doing tuck jumps.

38:36. I totally suck at double unders. i basically was doing them one at a time with several singles in between and lots of misses. If i'd done just tuck jumps it would have been much faster.

so in theory, would it be better to struggle through like i did or do a sub to keep the pace up?

as rx'd: 16:33

had 1 or 2 misses on each round of double unders. hip extensions were 30 10 10 on the first 2 rounds and 40 10 on the last. ghd sit ups were hand to ground 40 10, 30 and 5s, 15 and 5s.

Why was this workout so stupid hard? For whatever reason todays WOD was killer, simple but killer. My back was on fire and my midsection is in spasm as i am writing this, just getting off the couch is going to be WOD #2 today. I can't wait to feel the damage tomorrow. Awesome!! 18:27

David
M - 33 - 5'10" - 180# BW

DROM Warm Up
CFWU x 2 x 10, with ring dips & deadhang pull-ups

WOD, with abmat sit-ups in rounds 2 & 3: 32:22

Notes: I have a lower quality GHD which makes the GHD sit ups pretty difficult, and could only put up with them in round 1. Subbed abmat sit-ups in rounds 2 & 3 as a result.

Still slow, but double unders are getting much better. Woot!

18:57

20:39 using abmat anchored situps in place of GHDs (no GHD machine at this gym). For some reason, I could not really get my double unders going today. The most I could string together was 15.

15:58 Rx'd

22 male/5'7"/179lbs

AMR in 20 min:

75# Hang Clean x15
10 Push ups
= 5 rounds (was about 20:20 but wanted to finish the round)

Erin

32yom@195lbs
15:05

38/f/5'5"/148

25:59

that was horrible.
Spent a while between rounds 2 and 3 trying to rig up a ghs using a bench propped on bumper plates and locking my feet under a bar. The swiss ball I started with on round 1 kept pulling my shorts down. Switched to plain old sit-ups for round two, but felt like it was just cheating. The improvised ghs worked pretty well for extensions and sit ups.

Double unders a whole 'nother story. I'm getting better at them, but my achilles tendons hate them. Did total of 32 double unders filled out the rest with 3:1 singles.

Lots of room for improvement at least.

Subbed Anchored sit-ups and 45# DB swings, Double-unders as Rxed:

17:53

subbed tuck jumps,
x3 of:
50 TJ
50 BE
50 GHD SU

22:32 min

as rx'd 30:45, double unders were a brief distraction to that nasty GHD.

F/40/5'2/123

subbed 150 singles for DU's

20:05

m/31/230/68"

As Rx'd 26:19

56 y.o. 158lb 5'10

As Rx'd (I think) did GHD back extensions and situps.

26:03

m/34/70/190

16:09
thats the first time ive done over 20DUs in a row for a long time.need to practice those DUs. accidently mixed up order.did ghd situps before hip exts.

ran 5k instead.

~23 min

Jodi (F/29/110)

3 rounds of:
50 double unders
50 good mornings 20# ball
50 straight leg situps unanchored

Time: 10:34

I love that I kicked Anthony's ass........finally! haha!

Crossfit WU subbed knees to elbows for sit up and good morning for back ext probably should have choose more wisely.

Three rounds for time of:
50 Jump rope, double unders did as many as I can subbed 100 jumps total to make up for form
50 Hip Extensions 1st & 2nd set unbroken 3rd had to do 20 15 15
50 GHD Sit-ups 1st set unbroken alt. floor touch 2nd set unbroken to paralell 3rd set alt floor touch 25 10 paralell 10 & 5 alt floor touch

16:38

First real WOD in a while. I've had a lot going on.

I subbed jumping jacks for double unders. I did 100 in round one and 50 in rounds two and three. I also subbed hyper extensions and situps on the hyper.

Total time: 17:54

My core hates me.

M/208/5'11"/24
as rx'd
18:32
Bronco Strength

3 rounds of

50 tuck jumps
50 anchored sit ups
50 hip extensions

17:06

m/210/29

23:23 as rx'd.

13:45

Need double underwork. Will practice more. I can get this under 10:00

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups (down to just below parallel)

Time 39:25

F/37/5'4"/141ish

Slight injury from last night. Will try to work out tomorrow night.

Where is opt? does he post anymore?

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'ed
22:23

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/20/5'8"/150

15:20

subbed 100 regular jump ropes for the 50 doubles otherwise as rx'd

spinal erector feels like someone is pulling on it so hard. i stretched it for like 10 minutes after

M/31/6'1"/220

Didn't have my jump rope today. Substituted:

10-9-8-7-6-5-4-3-2-1

Deadlifts - 205 lbs
Front dumbell squats - 40's
Dumbell push press - 40's

21:40

As Rx'd: 21:25
3,2,1, GO! Really works to keep you going in the workout. I would do as many sit ups/hip extensions as I could straight, then countdown 3,2,1 and do 5 more until the set was complete worked pretty well I think, much better than before I was definitely taking too much time off when I got fatigued. Ultimate goal is 0 time off, and doing the workouts straight through.

I had to work with what I have in my garage.

so just sit ups, and good mornings

13:38
190 28 yrs male
aka
Tito

Why cant there ever be any female soldiers doing OHS with 50 cal? I can't put a dude with his shirt off on my desktop...

18:58
sub sit ups (unanchored) and supermans

(last set 100 singles)
good mornings
sit-ups

1430

m/37/5'10"/165lbs

single unders @ 200, others as prescribed
18:26

For the sit-ups, I did 20 GHD/round, 30 abmat style. I actually have break-downs, thanks to the hubby!

Round 1: 1:10 | 1:47 | 2:15
Round 2: 1:12 | 1:48 | 2:27
Round 3: 0:53 | 1:47 | 2:13
Total 15:50

The rounds were very consistent, loved the last set of DUs, went from 18 to 40 in one set! Round 2 sit-ups I needed a towel.

38/M/175/6'1"

19:17 as rx'd

29:33 subbing 25 GHD situps so I don't end up in the hospital.

first time doing double unders ever, slowed my time down a lot getting down the technique.

as rx'd 17:33

28/M/165

Scaled (reg situps and good mornings). I finally am able to do double unders( a few at a time).

no Pukie, however I was about to pass out. go Crossfit!

Time: 30:18

Still shoulder injury

15.33
as Rxed

The rope kept coming out of the handle on my crap a** jump rope. I decided this was a sign to do a different WOD and go online and buy a Buddy Lee rope tonight.

Sub:
"The Bear" 5 sets

90
100
110
120
130

Have a snack
Mow the lawn

21-15-9
225# deadlifts
Ring dips

M/52/5'8"/145

50,50,50 Tuck Jumps

50,50,30 Hip Extensions

50,50,30 Incline Situps

Never underestimate the WOD.............

So, I've not done GHD's in this quantity before and after reading some of the comments and watching the vids, I thought I'd ease into this one. I did DU's on every other jump for the first 2 rds, and tuck jumps the last round (much easier). I was really surprised at how hard this workout was, and I think the slower execution of the GHD's made it moreso. Last round I only did 35 GHD's

26:52

Followed up with a 1:54 500m row

Subbed tuck jumps for DU's and used an exercise ball for situps and extensions. 16:08

m/39/5'4"/141

27:49

First time ever to get a significant number of two straight and three straight double-unders during a workout. Even got a couple of fours in there.

Used a core ball for GHD situps
Used back extensions on a machine
Did 300 single jump ropes

21:05

19:04

m/40/5'7"/150

3 rounds
50 tuck jumps
50 superman
50 abmat sit-ups

16:42
Seems so easy on paper.

Subbed a PR "Helen" today (missed it a couple of weeks ago and was missing her).

15:24 (prior two were 24:20 and 18:24, respectively). Avg. HR: 154.

Done @ work on TM-1% grade, 55# DB swings, and jumped PU's from 80# DB, negative resistance (can't kip on crappy bar here). Running is still what slows me down!

Lots of excuses, little results. Drove around awhile with a propane tank that I think was leaking and then went to the gym. Not good!

50 DU
50 HE
50 GHS
300 Singles
30 HE
30 GHS
16:18 (and felt horrible)

1st WOD I haven't completed in a long time.

22.m.134.65"

as rx'd... kinda
3x the jump roping cause i can't double under
2x the sit ups cause no ghd
28:42

29 yom 225#
subbed 25 KTE and 25 straight leg sit ups for 50 GHD sit ups
otherwise as rx'd
25 min

f/32/5'4"/130

I felt really good about today! We only have 1 GHD so we both did situps with the abmat and hip extensions on the GHD...
I PR'd my double-unders and did 50 unbroken - the clock said 0:28 when I finished my first set!!

13:28

Most of the time was on situps... not my strong point and I was still sore as I did Monday's workout on Tuesday evening!

m/36/195

sub swiss ball back extensions and unsupported situps

20m37s

50 tuck jumps
50 good mornings (no weight)
50 sit ups

23:16

first WOD since gallbladder surgery 29 days ago.

as rx'd

17:46

double under every second jump (so 25 per round). anchored situps.

15:45

14:41

Subbed GHD with Swiss ball.

M/23/150

After CFT; subbed elevated swiss-ball for GHD, accidentally reversed order of hip-ext/situps. Round 2 was forced to do ab-mat butterfly situps due to loss of equipment + 25 supermen instead of hip-ext. Else as rx'd, hehe.

22 minutes

Nic - 20:17, as rx'd

27:45 as rxd

37m/5'10"/173

Bwt: 137

Only did 25 GHD sit-ups each round. First time really doing these in a workout and I've heard the stories of what they can do. Testing the waters :)

8:49

M/25/170/6'0

GHDs are incredibly hard. My DUs sucked today.

As RX'd

18:10

Then Tabata treadmill run. 4 mins total. 12% incline at 7mph

Male / 5'10 / 200lbs / 31 yo
I had been doing Crossfit for about a year when I ruptured my pec tendon doing a bench workout on one of the Crossfit rest days. It is exactly one year (tomorrow) since the rupture and subsequent surgery, and I did my first workout today. I have decided to give up heavy lifting completely in favor of Crossfit and am glad to be back.

Subbed supermans for hip extensions, otherwise as rx'd: 30+53.

17m48s no ghd so back extensions and floor sit ups

knocked out a bear with just the bar as part of the warmup

then helped out at Crossfit Chula Vista

30/m/195

20:26

ghd's only to parallel.

38/m/239

33 ;24

First time doing the ghd's 26.19 I killed myself on the first set and it messed up on my second set bt recovered on my third

GHDs to parallel

31:46

32/m/5'9/212

Subbed 50 Tuck Jumps and used the home made GHD

18:44

Anyone ever get a splitting headache when finished?????

15 mile bike rider- 1:20:58
Two hours later-"Puppy" versiion of three rounds for time of:
10 Tuck jumps (just moved, couldn't find the rope)
10 Back extensions (on arm of couch)
10 situps
3:40

m press 135x5,155x3, 185
deadlift 3x225 275 315

31 min used situp bench

3x:
30 DUs
30 GHD situps
30 GHD hip ezy
8:55

Still scaling most WODs because I hate being excessively sore

16:47

still working on getting full extension on the GHD sit ups. Went past parallel. I am getting there...

3 rnds of:
50 double unders
100 push ups

20:00

M/235/37

NO MACHINE DID ANCHORED SITUPS

21:11

46/M/185
modified regular situps
28:24

M/35/6'/194

Damn the losing weight

as Rx'd

43:05

Double unders again took all the time during the last round tied a not into the rope...it helped.

scaled

50 single skips I am a poor skipper must improve
25 good mornings with 1.5 pd Kb
25 anchored situps

14min 55sec

20:00

43/m/6'/210

sub 100 low box jump

15:22

37/m/5'11/160

msn+ohs+jump squats: 3x3 75#
hsn+ohs+jump squats: 3x3 75#

Three rounds for time of:
25 J-Squats (dowel)
25 Hip Extensions
25 GHD Sit-ups
12:59

M/28/164/6'0"

Scaled to BrandX
Three rounds of
100 jump rope
25 decline situps
25 hip extensions

25 min

Jade Wiland: Female 30-yrs 61” 110-lbs @ Rx = 22:52
Billy Wiland: Male 34-yrs 70” 163-lbs @ Rx = 22:52

Had to "scale" parts... I do not have a GHD in my area.

50 DblUndr
50 Superman
50 Sit-ups on ball (tried to explode up... it is not the same).

On round three I did sit-ups w/ sole of feet together and knees to ground while maintaining arch in lumbar. I have to do these slower, so my time is not great--especially when you consider my DblUndr's take about 22 seconds.

Forgot to put my time... 14:10.

situps with abmat on decline bench alt hand touching ground.
Goodmornings for hip extensions.
25:00

20:57

3 days late doing this one.

situps - 15/25/40
supermans- 15/25/40
135lb thruster - 30/20/10
pullups- 50/30/20

48:30

Vance

m/39/180/5-7

subbed incline situps and jump tucks

20:49

MGySgt. USMC M/46/6'2"/202

As Rx'd 46:19

No the time was not all that great but when I CrossFit I have a great time.

OooRahh CrossFit

29m/155/70"

As rx'd
18:05

M 37 5'10" 148#

Showing my housemate this workout, so it went a little slower that necessary.

3 RFT:
50 tuck jumps
50 standing back extensions (53# KB) - as shown in Tsatsouline's book
50 anchored situps

23:14.58

21:34

first round was 6:20 or so. I thought I'd keep if close to that, but the 2nd and 3rd got worse. Double unders are pretty rough with smoked ham's.

I had to substitute abmat sit-ups for GHD as our GHD is not capable of that exercise.

27 / M / 175

15:23 as Rx'd

Started this wod with what I thought was plenty of time before the gym shut. Ran out of time. Sore shoulder made DU painful and very slow.

no rope...so did tuck jumps....

14:35

M/25/5'11"/170

3 rounds sub'd
35 tuck jumps
35 hip ext on 45 degree roman chair
35 situps on 45 degree decline, alternating arms stretched back
13:57

Still having trouble linking DUs

19:37 rx'ed.

18:12

Tried to post a longer, wittier post ... failed.

12:38

Phelps - amazing! (Almost cool enough to be an Australian!)

Go Aussies!

:D

WOD as rx'd; 10.59.
last set of ghd ,had to split up to 15's 15 ,10 &10,which slowed me down too much,was feeling it on my low back by then,whereas 1'st two rounds concentrated on firing up with the legs,still tried on last round ,but obviously fatigued !

male/39/6'0"/195

Three rounds of:
50 jump rope (no double-unders yet)
40 hip extensions
40 GHD sit ups

19:59

22:37 as rx'd

f/31/142

subbed machine back extensions at 100# for hip extensions because the gym doesn't have a ghd machine. modified ghd situps by doing them on stability ball with feet tucked under smith machine bar.

28:18

Can't do du (yet). I tried and will keep trying to work them. Subbed 150 reg jump rope, and did reg. su.

24:10
It still kicked my ass!!!!

m/47/178

2 rounds 16:45

du's were baaad, situps gave me dizzy headaches

makeshift GHD made of two carpenter horses and a duvet

did this on Friday, so I started with some consecutive MU's in honor of Friday's ring dips and pu's

subbed tuck jumps 23:01

m/6'2"/195

Time: 24:32 as rx'd

Abs were still pretty sore from earlier this week. Sub-par day for me.

f/5/120/5'5"

15:39 as rx'd

I couldn't stand up straight from the GHDs 2 days ago. I suck. I'm going to start doing these every day during warmup and get better at them. I just started getting double unders about 6 weeks ago. Still can't string 2 together. I have to do 1 du and 1 regular. Got it done subbing double crunches for GHD situps.
22:29

M/27/6'0/174

16:03

Great workout!!!!!

14:39

Subbed goodmornings and unanchored situps

WOD 08 14 08
>
> First time doing doubleunders instead of a sub! Yeah. Took me longer
> to do those than the GHD's and hip extensions. Had to do singles in
> between but getting more and more doubleunders in a row now! That
> Buddy Lee rope is AMAZING!
>
> So, PR for AS Rxd 24:46. Not a fantastic time but I DID DOUBLE UNDERS.
>
> WAAHOO!
> Lysa

M/47/6'/185

As rx'd
17:30

subbed AbMat situps due to lack of GHD.

17:24

Strung together 30 du's on the third round. New PR for that, up from 17. Feels good.

M/32/5'8"/170

as rx'd - 20:10

Then, I put on my 20# weight vest and did 3x Supersets

Set 1:
10 Russian Twists with 35# weight on 45 incline situp
45 Second Plank

Set 2:
20 mountain climbers
Bridge with 10 triceps extension @ 25#

Set 3
10 Burpees
10 Pull ups

Set 4
10 Knees to elbow
10 Dips

Set 5

10 push ups - alternating hand on plyo ball
10 Supine row

3x
10 Standing Calf raises - 495 on machine (Max)

m/37/188

9:52 No GHD or abmat, had to sub w/regular situps. All DU's unbroken.

Megan in 12:22 w/50 regular jumps instead of double unders.

48/m/195

30:05

F/39/5'5"/135

Warm up & front/ovh squat form work

Sub 200 s-unders
extensions & situps on Roman chair
20:43

Then messing around with tennis & handstands

Way harder than it looked:

37 minutes (about 5 minutes slower than my Michael-with-GHD situps time)

I'm terrible at double-unders -- always have to do a single in between. Any tips for developing consecutives?

subbed anchored abmat situps for ghd su's

17:11

as rx'ed
19:07

@ #381 - Get a good rope and practice. Do some every day.

Three rounds for time of:
50 Jump rope, double under SUB 50 Tuck jumps
50 Hip Extensions SUB 50 Good morning 15 kg
50 GHD Sit-ups SUB 50 regulars sit ups

22:16

Let me start off by saying, if you don't have one of Buddy Lee's jump ropes, this is going to be sooo much harder. Just got mine and tried it out and the lungs were the only things holding me back from completing all 50 reps of double-unders consecutively.

Very fun WOD by the way.

Bwt: 165

As Rx'd

30.26

36:11

Single unders
Used incline platform

M/35/185

12:53 regular feet anchored situps. First two sets of DUs unbroken then 6,20,24. Still sore from the last GHD situp extravaganza. No way I was doing another 150 this soon. Done after the 080815 Wod.

This one took me a long time but since I could not do DU's a few days ago and today was able to string a few at a time together I was pretty happy with the performance.

28/m/205

~38

also included some time wasted talking to a trainer about the amount of sweat I was producing and the overall grossness of said sweat

24:30

Dbl-unders as RX'd, although very broken! (still getting the hang of them... And I still can't do them consecutively... Have to do single-double-single... Which makes for a long set!)

GHDs on a bench w/ feet hooked on smith machine bar. Also broken... That setup is rough on my back... What I wouldn't give for a nice quality roman chair!!

Hip extensions as RX'd and unbroken.

M/40/185

As Rx'd

19:56

28:43

cfwu x1

as rx'd on new York GHD

42:50

very slow but as rx'd

1st round with 50 DU
round 2 and 3 tuck jumps, could not do more than 1 at a time due to leg fatigue

sit ups and did back extensions instead of hip extension by accident, all reps as Rx'd

32:35

m/27/5'11"/195

tuck jumps for double unders

23:56

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

16:15

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

done yesterday

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

met up with a newbie CrossFitter buddy. she used to be able to curl more than me a few years back, but that wuz about it. now she luvs how CrossFit and non-isolation kicks butt!

Veronica 34/5'5/125#
cfwu sans dips, pushups due to ... medical concerns... practice jumprope singles
WOD:
3 rounds for time of
150 singles
50 good mornings (unweighted)
50 sit-ups
time = 21:40

my turn:
as rx'd
time = 16:36

29:45 first du's since acl 5 months ago

incline board sit-ups
28:49

-Feet anchored situps
-Standard back extensions
19:15

Sluggish this afternoon, pretty hot in the garage. Warmed up w/ day 15 of the burpee challenge, then the WOD: 26:08

Subbed 12" hurdle jumps for double unders; did 30 GDH and 20 Abmat situps per round, alternated sets of 10 hip and back extensions.

40yon MAN 215 lbs
as rx'd 18:28 signal 30

wu: 500m row, 2x10 squats, ring dips, pull-ups

as rx'd: 13:34

3 rds

60 single unders
30 foot anchored situps
30 supermans

14:32

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Greg A's Warm Up 12 reps per exercise + one bar muscle up.

WOD: 17:58

Double Unders: Did giant tuck lumps jumping as high as I could and then tucking keeping my back as straight as possible and touching the bottoms of my shoes with my fingers. All sets broken into sets of 10 to 15 at a shot.

GHD Sit Ups: Did un-anchored sit ups with hands at my side, totally easier than GHD's. All sets unbroken.

Back Extensions: All sets unbroken.

I am looking forward to getting back home and to my regular gym where I can do this as perscribed :>)

Have Fun, Train Hard,

Billy

Subbed DU for tuck jumps.

27:13

TSCHANZY 46YOM, 167 LBS 5'9"

AS RXED 22:18 STILL REALLY SUCK @ DOUBLE UNDERS

25/M/5'8"/135lb

3 rounds of:
50 tuck jumps
50 anchored sit-ups
50 back extensions

8:43

As rx´d: 15.55 min.

As Rx'd:
21:52

My GHD Sit-Ups suck as do my Double Unders so I had to mod to Brand-X - Pack:
35 Tuck Jumps
35 GHD Sit Ups (to 180 degress on most)
35 Hip Extensions
14:20

Much pain. Did this WOD with Becci, she kicked my arse.
Ab-O

29/m/140lb

Completed after thai boxing class that included hundreds of sit ups!
Subbed tuck jumps as i could not find skipping rope at gym.
Time 12:40

did the first 36 GHDs, then switched to anchored SUs with arms straight over head for the next 34, then finished out with hands clasped behind head.

Did the last set of DUs consecutively (50. pr)

36:04

34/M/185

15:35

Subs:
50 singles/25 tuck jumps
GM w/ #45KB
Unachored situps

gotta get a buddy lee jumprope, mine becomes twisted & tangles in my feet after about 10 singles.

subbed tuck jumps for double unders
Subbed supermans for hip extension
subbed regular sit-ups for GHD

...need more equipment

20:51

23:16
Subbed 100 Singles + 25 box jumps for DU's

Did this one in 14min!
I subbed with 50 tuck jumps, though.

12:04. also did supermans.

12:04

m/30/6/225

33:50

Subbed tuck jumps and normal sit-ups. Inclined sit-ups for the first 30.

sub 100 single unders for 50 double unders

13:43

F/24/5'3/100

3 rounds:
25 tuck jumps
25 back extensions
25 regular sit-ups

12:54

M/32/5'10/190

100 Jump rope, single
50 Hip Extensions
50 GHD Sit-ups

Time 26:47

3 rounds of...

50 double unders
50 hip extensions
50 unanchored situps

24:22

Jeff @ home
13:49

Charity
13:00

20 min

25/M/175
3 rds for time:

50 Toe Taps
50 bicycles
3 suicide sprints
50 alternating Dog pointers

28:00

20:57

50 du's 1:59/1:38/1:35
50 be 1:07/1:28/1:39
50 ghs 3:08/3:36/4:43

17.53 as rx'd

M/36/142

@ work, subbed 23" box jumps in absence of Buddy Lee, screwed the time up...

Jennie: 27 F 5'9" 160#

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Time= 30:57

19:30

subbed roman chair abs for GHD situps..

26:30

getting better at DU's...can only do 3 in a row at most tho..

34yom/168/6'

28:50

31yof/126/5'6"

29:32

58:05

28:32
first set of ghd was 25 off end of bench then 25 anchored su's. last two sets were rollups.
wu=30 min lvl 8 prog, end full yoga stretch

36:40 miserable minutes

M/46/175/5'10

21:20

no GHD machine, so did regular full range situps. hip exts on a stability ball.

11:25

subbed:

tuck jumps
swiss ball hip extension
swiss ball situps

11:54

M/35/508/165

subd reg sit ups and back ext on swiss ball
#441 Rick kicked my ass on the du's I never should have taught him how to do them.

oh yeah 12:15

The Pack

25 double unders
25 ghd situps
25 back extensions

10 minutes

M/36/6’4"/220#

first time on actual GHD
39 min (:
Still terrible at DU

as Rx'ed 18:31

I need to get to the point where I don't need to rest on the GHD Sit-ups. Too many breaks.

8/19/08

BrandX scaled Pack

3 rds for time: 25 DU's, 25 Incline SU's, 25 Hip Xtensions

13:00

Three rounds for time of:
50 Jump rope, double unders
25 Hip Extensions
25 GHD Sit-ups

14:04

14:32

27:49.

subbed roman chair for ghd situps

28:43

double unders are still terrible!

as rx'd
18:38

subbed anchored sit-ups and good mornings

19:16

and last round my jump rope broke so i finished with tuck jumps...great work out though

as rx'd:

20:41

17.05 with 100 regular jump ropes

subbed:

tuck jumps,
swiss ball rev. hypers,
russian situps

14:59

CF Dahlonegh WOD:
Heavy Thrusters 7 rounds x 3
Mark = 135 (x3)
Theresa = 95# (x2)

tuckjumps, back extensions and open legged situps

15:12 mins

My core is going to kill tomorrow!

as rx'd: 25:07

24/m/150/5'8"

As rx'd except last round 3:1 singles for DU's: 27:40

Abs destroyed.

had to sub roman chair situps on last round

27:30

m/34/5'9/176

CFWU - 3. No back ext 2nd & 3rd sets. No situps 3rd set.

11:24 - and that was only 1 round. Don't know what I was thinking. Didn't read 3 rounds for some reason.

DU very bad. Did some singles & some doubles. Not sure how many of each. Jumped for 4:42
GHD'S - did with legs strapped to weight bench. Shorts falling down about every 5 reps.

May go back to gym to do remaining 2 rounds & CFE.

Subbed tuck jumps for DUs

22:39

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Roughly 23 minutes

Regular sit-ups.

Round 1: 5:07
Round 2: 7:11
Round 3: 7:07

Total: 19:25

m/26/5.8/170

tuck jumps, back extension, regular situps

21:58

a whole lot more tough than it looked on paper...!

erin - f/30/5.7/130

35 tuck jumps
35 back extensions
35 incline situps

17:02

What is the average length of time for abs to stay sore after the ghdsu's? mine are usually four to five days of soreness...

cfwu x 3 (subbed roman chair and 30lb kb swings for situps and be's)

did du's then situps then regular be's

24:58

du's still not good.

Neil Thomas

As RXD: = 14:47

Jeff Cranny

As Rxd: = 19:00~

100 singles per 50 doubles=300
50 Hip Extensions
50 GHD Sit-ups
32:01

5'10,200,m,33

m/6'/43/182

Modified due to sore back
Three rounds for time of:
25 18'' box jump
25 Sit-ups on balance ball
8:12

39/M/183--Syracuse NY
Subbed back x and situps
13:36

Greg's WU

Time as rex'd

22.23

41/m/66/158

16:11 almost as Rx'd. Situps were on a makeshift device with a stability ball due to the lack of a GHD device. Back extensions were on a 45 degree incline (the hardest part).

Warmed up with a 15 minute bike to the gym.
Cooled down with 15 minutes of stretching.

Three rounds for time of:
50 Jump rope, double unders (no rope, subbed C2 rows, 500m)
50 Hip Extensions
50 GHD Sit-ups

Posting late; did this at Jersey Shore. Lost note for time.

22:45

Subbed ab ball for GHD sit-ups.

2 sets as rx'd 33 minutes

Went back to gym in afternoon to do final 2 rounds.
22:08 for those 2.
Scaled DU to 25 1st round & 30 2nd round with singles in between the doubles. Started getting hand of DU near end.

CFE: Pool workout.

subs:
jumps
supermans
anchored sit ups

9:05

M/39/170 - Sub: 200 Single Jump Ropes for DU
34:21

44/m/166

As Rx

24:58

DU cont. to get better, about 10 in a row. GHD SU were toughest.

sub'd gravity boot sit ups for GHD:

21:19

three rounds for time of:

25 tuck jumps
25 hip extensions
25 GHD sit-ups (leg assist)

15:00 minutes

cfwu x 1
wod
sub'd swiss ball be's and ghd's
18:13

21.07

Subbed jumps for X2 unders
Subbed tire situps for GHD

TSCHANZY 46 YOM 166 LBS 5"9'

AS RXED, REALLY SUCK AT DOUBLE UNDERS NOOT IMPROVING.

24:13