Sweet! Haven't seen this one before! 23/m/190.

New one for me. Looking foreward to it.?

Thats different!

early post...YES! amyway looks tough. Excited for it

Have just got in from my long drive back from Chievres and checked the site to see the photo already up. Thanks to Pat and all his helpers who made it such a mind blowing two days.
Good luck to everyone who took the seminar with me and hope we all can take the CrossFit message far and wide.

...on a continuous clock I presume? I'll know this is the way to do it if you don't clarify, Coach. Thanks in advance.

Congrats to Tony Blauer and crew on an awesome Camp this weekend!

I had a great time. It was such a treat to reconnect with old friends and meet new ones. You're my CrossFit family. Thanks for the workouts, guys.

Kyle Maynard is probably the coolest guy on earth. Freddy and Ben are pretty cool, too ;)

Looking forward to having you all back out here soon. Safe travels back home. <3

Looking forward to this WOD after yesterdays DNF.

PUMPED ON THIS!!!

I'm so bummed I didn't realize who you were at my level 1 certification in Chicago, Todd. You looked crazy awesome on that rower sir.

Seeing more people getting level 1 certified is a great thing

Love to the CF community.

#8 I couldn't agree more!! Damn last time this was done 2001. Awesome!

I just finished the level one cert in Calgary. I would have to say in the 7 years I have been in the industry, I think this was one of the top hands on sessions I have done. Atmosphere, professionalism, information and opportunity were all amazing. Thanks to the instructors.

Maine Lev 1 Cert was in one word "Virtuosity".

This will be a way of life for the rest of my life and any who will listen/follow me on the journey.

Are these GHD sit-ups?

Maine Lev 1 Cert was in one word "Virtuosity".

This will be a way of life for the rest of my life and any who will listen/follow me on the journey.

Maine Lev 1 Cert was in one word "Virtuosity".

This will be a way of life for the rest of my life and any who will listen/follow me on the journey.

Hit my first muscleup yesterday within the first month of starting Crossfit!! too bad I couldnt finish the rest of the WOD...

New to this community been working for 3 months(was doing this in Iraq 06) have a good following about 8 strong now....great challenge workout today looking forward to tommorrows...hoping to add 252# tire flips at end for new guys that are joining..You have to admit these workouts are challenging but so exhilarating....keep it going

Input on what others do when they don't have a clock to watch and maybe only a watch would be appreciated.

Thanks.

Oldie but goodie! Can't wait to tear it up on the DUs! :)

#18- Depending on where you are working out, there are timers you can use for free online that would be perfect for this workout. Since this is a WOD you could do at home, put the computer where you can see the clock and you are all set.

#16--KFlynn

Congrats on your first muscle up!

I posted this question last night but didn't get a response.
What do you tell new crossfitters when they ask you why work the same body parts over and over? Conventional methods/Muscle & Fitess have taught them that you should take 2-3 days off between body parts or only work your back on Wednesdays. Our affiliate just had pullups hit several times in the last weeks.
I really don't have a good answer for them other than firefighters may have to climb several flights of stairs multiple nights in a row or military or police may have to do the same run/climb over several days. I always get, "but I'm a housewife/computer programer/etc., not a firefighter, so why should I?"
I know it is functional fitness and it works for me because I drank the Kool-aid, but what should I say to a less experienced athlete besides shut up and pull?
Someone prove to me this comment board is used for something besides '3-2-1 go!' or 'cool workout!'

-Mark

Keeping in mind this workouts intent, what would be a suitable substitute for the Double unders??

I understand you sub with Tuck jumps for WOD's like the Filthy Fifty, would that still be the case with this one?

Thanks

Kenno, I don't like the tuck jump sub. Personally, I would go with a jump touching an object 8-10" above your max reach. This would encourage hip extension, while tuck jumps do not.

Looks like it's been good that I've been practicing with the jump rope lately. Any suggestions for the online timer mentioned above?

Just coming off the cert in Calgary, sore and loving it! Incredibly well prepared coaches, for the amount of material covered. They were very professional and made the endless squats seem merely numerous. I was the lucky recipient of Nicole's squat therapy who in minutes had helped me find my squat. Thanks Nicole! And Chuck...get a haircut ;)

#22 Mark,

I've been doing Crossfit for a little over a year, and am by NO means a fitness expert. I think the best thing about Crossfit is that it prepares you for everyday life activities-bending, squating, lifting things off the floor(like children, so housewives have no excuse!-as well as gets you in great physical shape.

Because we use functional movements, it just makes everday life easier. Case in point, I have zero back aches when I do physical labor and am not tired after lift heavy bags of whatever. (By the way, it will also prevent back problems from sitting in a desk chair for 8 hours a day)! Also, I play outdoor sports. Even during the hot, humid summers, I am not winded immediately, and feel much more comfortable than everyone else (even the cross-country runner)! Hopefully this helps you.

I would like to thank everyone that attended the Maine Level 1 Cert. This was my 4th Crossfit Cert (3 Level 1's and 1 Oly Cert) and it was hands down the best. To the HQ staff, Todd Widman, Jon Gilson, Heather Keenan, Joe DeGain, Adrian Bozman and Mike Giardina, you did an incredible job. You were all humble quiet professionals and it was great to watch you work. Hey Boz, I want a copy of the dog video! Heather, I’ll never forget the look on my friend’s face when you started doing the L pull-ups.

Thank You,

Lucas Hare
Maine State Police

"What do you tell new crossfitters when they ask you why work the same body parts over and over?...I always get, "but I'm a housewife/computer programer/etc., not a firefighter, so why should I?"

Comment #22 - Posted by: MLM

First of all, tell the client that he/she doesn't have to go to the gym 3 on and 1 off. If they are not ready for the next workout, they shouldn't do it! Recovery is very individual.

Second, their recovery is what is limiting them if they are sore, so I'd suggest and encourage the use of good nutrition and things like contrast showers and foam roller/stretching post WOD.

Thirdly, I would tell them to stop thinking of the body as little parts, but rather a whole machine, and function overrides individual pieces. The individual parts are made stronger by making the whole body stronger.

"Are we working legs with a clean and jerk? is it core? is it shoulders? back? ARMS??? It's all of the above! We better not run tomorrow because the clean and jerk worked legs!"

Different functions can retrieve the same muscles and the same tendons and ligaments, but the neurophysiological response between our example of cleans for the legs and running for the legs are completely separate! There's also more involved than the musculature, such as the energy systems (Phosphagen, Glycolytic, and Aerobic) that one must keep in mind.

If all of this is still too much, hand your client a print-out of the classic Crossfit Journal article "What is Fitness" by Greg Glassman. I just re-read it last week and it will always hit something home, no matter how many times it's read!

Woah, there's a LOT of Big Dawgs in that picture of the Level II Cert at CFC. Too bad Captain Corson forgot to brush his hair before the camera went off...

Well I searched around, and I came across these two online interval timers:
http://www.speedbagforum.com/timer.html
http://www.beach-fitness.com/tabata/

Both are cool, but I don't think they are going to work to well for this WOD. The best advice I found on the forum is to either:

low-tech - tape yourself counting out the intervals (Lynne Pitts)
high-tech - download Audacity http://audacity.sourceforge.net/
or some similar audio editor and cut some songs down to the necessary length (2 min, 1 min, 30 seconds), string them together in a playlist, and blast those tunes. I can't believe I forgot about that because I actually did this for Fight Gone Bad before I got my Gymboss a couple weeks ago.

Hey MLM,

I'm really not totally sure, but I was under the impression that since in crossfit we don't usually train to muscular failure, it is fine to train the same bodypart for two consecutive days. That's why the Crossfit WODs that do train a muscle group to failure are often followed with a workout that is completely unrelated to exhausted bodypart. For instance, I rarely see an upper body workout follow the 3-5-7 10 set back WOD. That was my impression, look forward to answers from trainers, coach, etc.

5 days of paleo goodness!

I recall something on here I read awhile ago, I think it was written by Coach Glassman that gymnastics movements (like pullups) can be done far more often than traditional weightlifting movements.

For example, we do pullups and dips before almost every WOD as part of the CrossFit warm up skipping them only if they are part of the workout right ?

If they are part of the WOD I do feet on the ground style just to warm up the movement

You'll never see, deadlifts, squats or clean and jerks on back to back WOD's or normally even in the same week. Usually not even in the same mohth

#22 Mark

i get asked the same thing. dave castro (i think...either him or glassman) gave a really good answer in a vid clip once. he said "thats like telling a swimmer. 'well, we did swimmimg yesterday, so we're not gonna do swimming today'"...or something to that extent

basically, in real life or sport, you never know what is going to happen next, so that is what he prepares you for

...also, there ware 20 total comments last time this workout was posted. we're in the 30's the night before we actually do the workout! it's cool to see how CrossFit has grown so much.

Comment 33 is a response to comment 22, sorry for not clarifying that.

Thanks to Crossfit Calgary for hosting a great Level 1 Cert this weekend. Coaches, from an educator’s perspective I have taught many people about the pedagogy of teaching and Kudos to the people that have trained you to put on these Certs. You were all well training in using part and whole learning methods of teaching a skill, analysing motor movement, providing appropriate feedback, and in creating an outstanding environment and opportunity to learn.
One other thing I took away from this weekend .....crossfit is not a cult, it is just some good BADASS people with the intelligence to know how to achieve real fitness!
Loved the opportunities to excell and being humbled by squatting and snatching with dowling/ PVC.
Thanks Coaches!
Robert

Just got home from the CF Maine Level 1 CERT. Excellent CERT from a GREAT bunch of instructors. Their expertise and knowledge impressed me as well as inspired me to be the best coach possible. Great Job!

this one's new to me. Should be interesting.

39/m/190
as rx'd

du 129
su 202

A very big THANK YOU to the fabulous Chievres Level 1 Cert Trainers Pat, Mads, Courtney, Carl, Claus, and Oliver for their professionalism and knowledge! I'm sure I speak for the whole CF Ramstein crew when I say we really appreciate you taking the time to come out and teach us the fundamentals while keeping things fun and sometimes even giving us 'extra spicy treats'! We all had a blast and it definitely made the drive home to Germany go by faster talking about all the great things we accomplished. Thanks again for putting on such a great cert, I look forward to seeing you all again. (P.S. Oliver, I'm giving myself the next 30 days to get that muscle-up. It's gonna happen!)

Regarding the "why Crossfit question" I totally agree that Crossfit has tremendous functional benefits. I'm no specimen but I'm a fairly good athlete. Since starting crossfit I've eclipsed the guys I usualy compete against (soccer) in terms of pure athleticism. Simply put...after 3 weeks of doing Crossfit regularly (but not religiously) they can't compete. I honestly feel almost like I have some kind of unfair advantage. My coordination, agility, reaction time, strength and endurance have totally changed and I'm doing things on the field I've never done in my 21 yrs of playing soccer.

Beyond that Crossfit has improved my daily energy levels. I don't need coffee to make it through the day anymore, even if I only get a couple hours sleep.

Asthetically I've seen more of a positive change in my body then i ever did with any conventional weightlifting routines and i'm spending a third of the time in the gym. Its like Gregg Glassman said (and I paraphrase), if you work the functional the asthetic will come naturally...and it has.

Crossfit has even boosted my sex drive and improved my "off the field" performance.

I really can't say enough about it. I'm generally happier and more confident when I'm Crossfitting. It really has changed my life.

Still a crossfit "virgin"... only my second w/out today.

Couldn't do double-unders so just subbed them for normal skipping... sit-ups were 35 - 28 - 22 - 11... it's a start!

Great Cert in Chievres!
Great coaches, great people.

Go CrossFit Europe!

Lets do "Ryan" today.

Really loved the cert in Chievres (Belgium). Big thanks to Pat and the rest of the crew, you guys did a great job the entire weekend! Like he said, I wouldn't mind to be there for 10 days, would have learned even so much more.

I've read most of the articles and seen most of the videos on the mainsite, but you always learn more when you are in contact with such great trainers, the on-the-job experience is of huge value and learned a lot of things the past weekend from talking to the trainers and just watch them in action. Thanks guys!

Cheers to the people who were out there!

3 2 1 GO!

Thanks to all who took part in the crossfit L1 Cert at Chievres, Belgium. Great instructors, peers were inspirational and a lot of good came from this weekend.

Even though I don't subscribe 100% to all the 'crossfit' ways of doing things, 95% of it is better than anything else on the planet by far!!!!

Thanks again for aspirational elite fitness.

-Darryl.
Over 40s Club :-)

Wow - great workout.
Did single skips instead of DU's.
Skips: 120+90+60+30=300
Situps: 48+30+20+10=108

DU SU
104 60
80 40
64 26
42 16

anchored sit ups
(dubble unders, sit ups)

(52, 70)
(42, 50)
(23, 35)
(15, 15)

transition ate a couple of reps from each interval

M/44/165/5'9"

subbed tuck jumps
35,31,25,19. Total 110
situps
51,34,23,16. Total 124

m/44/185

DU:56,42,33,18-149
SU:72,56,41,20-189

Maine Cert Lv1

Still feeling the love today after walking down stairs this morning.
That was by far the best investment of my time and money. The trainers were fantastic, the environment and other crossfitters were the best.
I learned a lot and can't wait to share and apply it to others.

subbed deep squat tuck jumps for double unders. running 10 min clock.

tj/su:

25/45
20/30
15/20
10/15

total: 70/110

160/m/20

71 DU
118 SU

m/26/5'8"/140#

double-unders: 124, 79, 60, 39 = 302
sit-ups: 62, 40, 24, 14 = 140

total: 442

unanchored abmat sit-ups, used ultra timer app on my iphone

this was part WOD, part memory exercise

Had a awesome time at the Maine level 1 cert. and def learned alot to take back home to my workouts. Did my first muscle up also! to quote the Todd "bad ass"

Buttercup scaling:

DU, 90 sec: 19
situps, 90 sec: 43
DU, 60 sec: 24
situps, 60 sec: 23
DU, 30 sec: 13
situps, 30 sec: 11

-DU-SU
130-55
075-35
049-22
031-14
---------
285-126

DU/SU:
67/62
65/36
50/28
32/15

-DU-SU
130-55
075-35
049-22
031-14
--------
285-126

tuck jumps:308
sit-ups:224

m/41/190/5'11"

wu
row 500
10 dip
10 OH squat
10 abmat situp
10 roman chair back ext
(2 sets of above, except row)

did abmat situp
1: 5 DU, 42 Situp
2: 17 DU, 27 SU
3: 12 DU, 21 SU
4: 10 DU, 13 SU

The elusive DU clicked during round 2. Then it got better each round. I still need to mix SU in there, but my pattern is SU Su Du Su Du Su Du ...
My best is 9DU (mixed with SU) unbroken in the last 30 sec set. Then I tripped on the rope.

Took 30 full sec to get from rope outside to write score to sit at abmat inside. And 30 back. So, I basically took 30 sec between exercises. I did the full times on each exercise, just added the 30 between them. Next time I'll take the mat outside. duh.

DU/130.75.49.31=285
SU/55.35.22.14=126

m/26/210/74"
anchored situps
DU/SU:
114/85
then i honestly lost count - but my best guess:
45/40
35/30
15/15

I needed someone to count reps for me on this workout -

This is on a continously running clock right? No break between

Hi Gang, Not very good at double unders and ankle is not great so don't think I can sub tuck jumps,would kb swings be ok????

Thanx

m/35/154

Did this on a continued running clock....
D/U 261
S/U 188
Tot.449

First morning after the CrossFit Level 1 Cert in Calgary and I'm sore, my hands are ripped up, stairs are my enemy, brain doesn't want to function fully yet... and I LOVE IT! I'm thrilled in all the knowledge, technique and advice that I gained over the weekend. The experience of the Cert was more than I would have ever expected. Thank you so much to all of the trainers as well as the constant entertainment they provided from the very first minute to keep us all motivated and smiling through the pain.
I never thought my first day ever touching a set of rings and being shown proper technique would have brought me so close to my first muscle up... I'm on my way!

Time to pass on this wealth of knowledge and continue to build this amazing community!

101-63-74-53-52-27-46-15

3TH day of paleo...simply awesome

PROPS TO THE FRAT!!! Big hugs and bad english for all

For the situps, do you do them with someone/something holding your feet, or alone?
Thanks,

Sit ups unanchored and about 10 seconds in between sets to adjust timer on my watch.

64/83 62/56 34/37 33/19

DU's improved every round and SU's were pretty consistent.

m/17/5'4"/145

DU SU Total DU-184
68 72 Total SU-156
56 44
33 26
27 14

CG E City Crew
Another humbler.....
Leary(m/44/5'11/200)
51 failed d/u-hit shins on second pass thru consistently!
136 sit ups

bw 165

completely lost count.....

CFWU
situps on steep decline

WOD
Tuck jumps for 2 minutes
Sit-up for 2 minutes
Tuck jumps for 90 seconds
Sit-up for 90 seconds
Tuck jumps for 1-minute
Sit-up for 1-minute
Tuck jumps for 30 seconds
Sit-up for 30 seconds

55-23
32-14
24-9
12-5

Total TJ: 123
Total SU: 51

Total total: 174

M/31/6'3"/205

As Rx'd:
80/70
65/50
50/48
25/22

400 Total

F/22/5'9"/165

DU's-SU's
84-66
50-49
35-39
23-17

Total DU's-192 Total SU's-171
Overall-363

m/37/228

65 tucks, 105 singles, 70 singles, 45 tucks
su: 52 GHD, 46 sit ups, 40 sit ups, 22 GHD's

25/m/5'11"/205ish
DU SU
81 62
72 32
31 20
30 11

214 du, 125 su = 339 total

du su
45 56
37 52
30 37
20 20

total du=132 su=165

As rx'd.

DU SU
75 60
52 40
42 31
30 18

Situps are a goat.

NB: did situps on same steep decline I used for my warmup.

Comment # 22
Mark,
Tell the computer guy that life does not care that yesterday you worked on trying to fix fifty computers and your back is sore from doing this. Today you might have to land a new shipment of computers and tear them out of boxes. Tell you housewife person that life does not care you picked up your child 300 times yesterday. Today you might have to carry your child 500 meters before resting. Crossfit prepares you in the gym for what life my throw at you outside of the gym.

Fred (m/43/75kg):
DU: 170
SU: 129

Olivia (f/13/35kg):
Singles: 333
SU: 91

Sub'd DoubleUps for Tuck Jumps as still can't do DUs - need practice!

Situps were unassisted as couldn't find someone to help or anywhere to hook my feet.

Tuck Jumps - 146
Situps - 134

I've got another 3 weeks before I return to work and 4 or 5 until my annual fitness test...

M/34/5'10"/198

My Buddy Lee handle broke in the second set of double unders. I am bummed. I had to use a crappy rope for the remainder. This definitely affected my numbers. And my sit ups always suck.

DU's = 108 64 23 21 = 216
SU's = 57 40 24 13 = 134

double unders - 178
sit ups - 117
1st round dus worthless. next time incorporate dus into warm up.

DU SU
101 55
75 34
72 35
39 17
________
287 141

Subbed 20" step ups since cannot jump.
StepU:44,31,20,11
SitU:49,37,25,13
Total: 106,124

Just back from Cert. 1 in Chievres- Belgium. Thank you guys for your effort and for the course.And yes, I am still sore..hehehe. Nice weekend, see you in one year, start counting!

m/36/5'11/211

*Subbed singles for Double unders

Singles: 163,147,102,52
Sit-ups: 44,34,22,13

used Bosu ball to hyperextend on situps, anchored

I wouldn't call this a PR but before today I couldn't do a single double under. Maybe it was coordination (or lack thereof) or maybe it was mental, but whatever the case I spent my morning after my run practicing till I got it then did todays WOD. I NEVER believe in self gratification but I must say I'm actually proud of myself.

2.3 mile run doing 1min sprint,1min walk etc.

Crossfit WU

2min 23 DU/ 52 SU
90sc 20 DU/ 40 SU
1min 13 DU/ 32 SU
30sc 8 DU/ 19 SU

Bring on tommorrow I cant wait.

Had an amazing experience at the Maine level I cert. Fantastic group of enthusiastic, professional, and knowledegeable instructors. Thank you Todd, Adrian, Jon, Mike, Joe, and Heather for being so appraochable. Coming from a physical therapist's standpoint, I learned more in one weekend about functional movement than I have in my entire 2 years studying physical therapy... You all do great work. i look forward to applying what I have learned to become a more informed and educated therapist and coach as I start my career as both a physical therapist and co-owner of an affiliate in Halifax, Nova Scotia, Canada (Crossfit Kinetics... keep your fingers crossed for us!). Thanks again, Andrew.

M/32/5'11"/195

No idea about my numbers. I did all four sets continuosly and just gave it my all.

M/42/180

DU's/Sit ups
85/65
77/41
44/26
40/15

Level 1 cert. coming up this weekend at Firepower Training in Milton, Ont., Canada...can't wait!!!
3,2,1, go!!!

M/32/5'11"/195

No idea about my numbers. I did all four sets continuosly and just gave it my all.

M/48/6'/184

DU:53,40,35,21 = 149
SU:70,45,30,20 = 165
Total 314

Crossfit Level 1 Cert Maine
This was the sickest weekend ever. Sick meaning good. I'm not gonna lie i was not fully convinced about giving up my pec deck and lat raises but now i am so pshyched up and 100% convinced i might even do "fran" again tomorrow just for fun. I was so impressed with the staff of instructors thanks for all your help. You were all very knowledgeable, humble and surprisingly funny. Special thanks to adrian for giving me my first muscle up in about 5 attempts.
BE a NINJA

Lost count on the first rd of DU's. Situps 35,25,20,10.

m/21/5'11/176

DU: 340
SU: 167

"pain is just weakness leaving the body"

as rx'ed with swiss ball situps
21/81
26/63 getting the hang mod double unders
24/42
11/20
total
82/166

M/23/185/5'10

Double unders are becoming my bane, but I've been slowly getting the hang of them.

Worked was done as RX'd using an abmat for sit ups.

15/79
9/60
7/44
4/22

Total: 35/205

Awesome "sprint" workout today. Warmed up with some farmer's and waiter's walk on the treadmill and then did the WOD.

2 min round: 131 double unders/84 situps (unassisted for all situps)
90 sec round: 81/65
60 sec round: 64/45
30 sec round: 34/24

Crossfit is awesome!

for comment 102, i forgot to add M/22/160/5'8"

subbed tuck jumps for double unders

using my cell phone as a timer i purposely stopped at round numbers a lot so I could check the time.
TJ - 70 130 180 213
SU - 40 70 90 108

Had to do these inconveniently early so my heart rate was normal when I started and the sit ups were performed on my hardwood living room floor-- so my tailbone is sore.. my abs not at all. Probably do some sit-ups later tonight to get my desired fatigue.

M/47/66"/135

No jump rope at Kalsu gym, or at least I don't know where they put them...

Sub'd Tuck Jumps for all DU's:

72/71
45/41
35/35
30/28

357 TOTAL

KALSU FOBBITT

Thank you CrossFit! I have been CrossFitting for a little over two years and just competed in my first Adventure Triathlon (2M Kayak, 8.5M Trail Ride, 4M Trail Run) and came in first for my age group. All without training for the event. CrossFit is awesome!

M/41/5'6"/145

DU:321
SU:188

Regular Jump Rope-600
Situps (hands locked behind head)-120

Maine Level 1 Cert. Thank you HQ staff, Todd Widman, Jon Gilson, Heather Keenan, Joe DeGain, Adrian Bozman and Mike Giardina, you all showed me tremendous support, patience and professionalism. It has been a tough year recovering from my ACL surgery, but crossfit has helped me become faster and stronger. If any of you are ever back in Portland, Maine please stop by CrossFit Casco Bay, our doors are always opened. Thanks again, have a safe trip home.

Subbed 1.5 kb swings for du's

50,65
30,30
20,25
14,20
(114,140)

sub tuck jumps for DU

240 TJ
123 SU

WOD DONE AS RX'D WITH A CONTINUOUSLY RUNNING CLOCK AND ANCHORED, AB-MAT SIT-UPS.

DUs SUs
107 80
80 32
51 25
39 20

277 157

434 TOTAL

20/196lb/6'4"/m

First day back on CF...
Total DU: 73 Total Situp: 96

DU: 30,20,17,6 (Shoe lace came undone)
SU: 40,20,23,13

tuck jumps 58,35,26,15 = 134
situps 96,56,37,23 = 212

3 sets:
supermans
Plate pinches 10's

As Rx'd abmat situps anchred with 50# KB
DU SU
40,58
22,35
15,25
11,15

88 Double Unders
133 Situps

This question is for any CrossFit trainers out there.

I have been Crossfitting for about a year in our local school gym. For the last month, my buddies and I have ramped it up to the Sealfit version of CrossFit, just to change things up. We all are perceiving benefits from a work capacity and endurance standpoint, although modest increases at best, and no HQ benchmarks have been done yet to see if we set PR's on them since doing Sealfit.

We are all coaches and not Operators, so this is really just recreation for us. My question is, "Is more...... better?" Is there any reason to think that the volume of work and the programming in the typical wod on the Sealfit site will make me more fit by CrossFit standards than the HQ wods done at intensity, or is this all just ego driven and possibly deleterious in the longterm?

Maine Level 1 Cert.

wanted to say a big Thank You to all Coaches/Trainers that gave us an excellent weekend of CrossFit. Learned alot and looking forward to teaching it to others.

Great experience at the Level 1 Cert.

33/m/165

subbed tuck jumps for double unders

75,55
55,40
35,25
20,10

first time doing this wod

hahaha hey guys am i the only one who cant do a double under? ive been trying and trying but i just cant get it... so whats the verdict, tuck jump or jumping up about 10"?

Thanks to all the incredible trainers at the Chievres Level 1 Cert. It couldn’t have gone any better unless as was already mentioned, it was longer. I left wanting more...

All the crew at CrossFit Ramstein loved it and it was awesome to meet the community of CrossFitters from all across Europe.

Pat, please post more Zone Chronicle Cheat Nights on the Journal. You inspire me.

DU-23/32/25/20
SU-68/53/34/21
total-276
-I need to work on lacing the DUs together instead of my current 1 single, 1 double, 1 single, 1 double routine.

M/43/6'0"/175
Single Unders 200, 160, 120, 60
Ab-Mat sit ups 44, 34, 24, 11

136 Double Unders
124 Sit-Ups

95/62
72/43
52/27
30/15
249/147

Put together a string of 33 du's, my longest to date.

Really had to work to get my rhythm down. After a while my knee started hurting in the spot where my meniscus was trimmed.

Subbed 32" box jumps for DU's as rope broke.

BJ-SU
37-63
27-47
20-34
14-20

98-164

MLM, #22

The conventional/Muscle+Fitness model is designed to add muscle mass and not much else. CrossFit is designed much more on the sport conditioning model, focusing as much on power output as raw strength.

It's obvious that soccer players should be doing lunges more than twice a week, that football players should be doing explosive leg workouts more than twice a week, that basketball players should be doing box jumps more than twice a week because those naturally apply to those sports. You don't want to be a basketball player who has an enormous vertical for one jump, then needs to leave the court on a stretcher, you want a consistent good vertical that can be used 30 times in an hour-long game.

It's less obvious for the average CrossFit athlete what exercises they should be doing that often, but the basic movements that come up so often in metcons are good for developing power output. Also, these metcon staples like kipping pullups, situps, squats, box jumps, thrusters, etc. don't isolate muscles as much as conventional bodybuilder workouts, so the dangers of overtraining certain muscles are less.

That's my understanding at least, I hope it was helpful.

M/17/5'11"/175

Double Unders: 43
Sit ups: 165

The DU's are pretty new to me and I couldn't find a rhythm. I guess I'll get it with some more practice. ;)

My time is 00:10:46.7
total of 136 incline pushups completed

God the rowing video is sweet. So much lovely pain in that sport or on the erg.

Maine Level 1 Cert. I want to thank the coaches, Boz, Todd Widman, Jon Gilson, Mike Giardina, Heather Keenan and Joe DeGain for allowing myself and a couple other officers an insight into the H.Q. trainer's job while we shadowed them throughout the Cert. These guys are incredibly knowledgeable, approachable and generous. All hallmarks of the world class instructors and individuals that they are.
Oh, and for all of you guys who question the existence of the Almighty then you haven't had the pleasure to meet Heather.

This was pretty awesome. I need a better rope though, and the double unders need to be worked on. I'll get it though. Go crossfit!!!

du- 193
su- 164

i feel like my du were crappy today. would do 40 in a row, but then miss the next 3 attempts. bleh.

AS RX'D

TIME/DU/SU
2:00/87/73
1:30/70/45
1:00/45/30
0:30/28/18

This WOD should be called 10 minutes of hell!

Pose Running Drills + a little DU practice then:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Double Unders (47+42+36+18=143)
Sit-Ups (41+26+17+8=92)

Sit-Ups were unanchored AbMat

The first round of DU had quite a few false starts, but the subsequent rounds I strung sets of 20s and 15s together. I lost quite a few seconds writing down my reps and transitioning.

Cash out: squat therapy

does anyone recommend doing other exercises after the WOD? I'm just starting crossfit (second week). I see alot of people doing Cashout's and all. any help would be appreciated. Thanks

Chievres Level 1 Cert. best weekend of my life!;)thanx to all the great coaches. Scandinavia represent!
Darryl, Nico, Steven, Felix, Brian... it was really nice meeting you guys! hope to see you soon! "the cult is alive!"

3..2..1.. GO!

Subbed tuck jumps for DU’s.

time/TJ/SU
2:00/90/50
1:30/72/43
1:00/61/19
0:30/34/22

257 tuck jumps, 134 sit-ups, 391 total reps.

Sit-ups on decline bench with feet anchored. Tuck jumps were knees as high as possible on each jump. i couldn't find much on proper tuck jumps so i guessed.

23/M/161.5

That was a fun WOD!

CFWUx3

DUs: ~50. Each "count" was ~3 single-unders and 1 DU, which may or may not have involved me landing on the rope after the second swing.
SUs: A few more than 100. Unanchored

2 min- 70/60
90 sec- 44/47
1 min- 47/34
30 sec- 19/16

DU's-180
SU- 157

Calgary Cert.

What a fantastic weekend. The trainers were all top notch. Andy and Chuck are both incredible speakers that captivate their audience. Nadia has the most perfect form I've ever seen . The day just flew by and working out with Speal at the end of day 2 was icing on the cake!

Thanks Again for the great weekend!

Short WU. I should have did more DU. I get better when I am tired - Achilles on right foot has been sore for weeks. Achilles felt fine after. It will be hurting tomorrow. Sit ups are a goat for me!

DU SU
102 - 57
43 - 43
39 - 26
36 - 16

220 - 142

Total 361

Fun WOD! I would love to do this as a WU for heavy lifting days.

Almost forgot

Un-anchored ABMAT sit ups.

Jeremy, Jon or Jim, I know you don't read the posts very often but If you happen to read this shoot me an email. I didn't get time to catch you before I bolted out to the airport! That was a great weekend and watching Jeremy snap off a 2:23 Fran was awesome!

still attempting DU's, so I didn't count them. 187 sit-ups.

start of my second week crossfitting. never done double unders before
so
Double unders
40/28/41/21 totall of 130(2 minutes is alot of time to mess up and correct yourself.... not fun)

sit ups
82/45/35/24 totall of 186. form got sloppy midway through second round.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DU's 35,23,21,12=91
situps (on abmatt)63,34,20,13=130
total 221.

m/29/5'8/160

DU - SU
75 - 63
54 - 52
44 - 27
30 - 17
203 159 Total = 362

I figured out an easy trick for timing this workout for anyone who has ipod so that you don't have to be constantly looking at your watch. Thought someone might find it easier that having to make a custom track ala FGB or Tabata Something Else.

1. Make a playlist with 8 tracks.
2. Do 'Get Info' on each track and set the Start Time and End Time to be a total of 2 minutes on each of the first two songs.
3. Set the next two for 90 seconds each, and so on.
4. Play the list straight through and you'll know exactly when to switch exercises.

First wod make up “Ryan“ as Rx 12:55 TOUGH...i`ll rest now to hit today's wod at night...PROPS TO THE FRAT

110/50
62/33
46/20
30/12
248/115=363

subbed tuck jumps for du's
anchored standard situps

tj - 30-21-16-9 = 78
su - 50-31-20-11 = 112

total = 190

totally sucks

anyone tried dailyburn.com/wod? I love the comments here, but the statistics would really help motivate me to push that extra rep/second out.

24/m/175

as rx'd

DU: 23, 21, 16, 8
SU: 86, 57, 33, 15
total: 253

F/26/132/5'6"

My boyfriend had a rough time keeping time and counting reps. I also kept loosing count during jump roping. So we estimated..

Sub for singles (can't master the du just yet):

200/50
130/33
100/22
67/16
Total: 497/121 = 618

First day back after a 2 week surgery break!

DU SU(abmat)
46 63
31 44
28 30
17 19
________
122 156

DU: 106, 70, 55, 41 = 272
SU: 56, 30, 17, 14 = 117
Total: 389

370

I've never done DU's before. I tried a few and decided to work on practicing form for those and go with singles today.

Singles: 186,134,130,60
Situps: 66,68,37,18

F/41/135

264 total. As rx'd. Anchored sit-ups

10 days into CF.

First deployed WOD at Al Udeid, Qatar and first "official mainsite WOD". I normally workout at Revolution Sports Training/Crossfit Alaska in Anchorage, AK, but will be doingthe mainstie WODs while deployed.

Double unders: 57
Situps: 138

35 - DU
53 - situps
21 - DU
32 - situps
20 - DU
25 - situps
15 - DU
19 - situps

200 - total

m/39/73/208

D/U: 26/16/14/9=65
S/U: 120/90/57/35=302

I really just have crappy rhythm on the double unders and there's no excuse for it. The ones that I complete successfully can't be strung together to get multiples. BUT my heart is racing during the effort.

m 39/160/5'10"

du's - 100,88,60,40 = 288
su's - 58,44,29,15 = 146
total = 434

Subbed jump ropes for DU's

JR: 240,200,100,64 : 614
SU: 45,33,23,12: 113
Total: 727

Thank you Olive Garden for perpetuate fatness in America because this is exactly what we need...a never ending pasta bowl.

http://www.neverendingpastabowl.com/

I'm so stoked about Crossfit

It was a great wekend in Chievres.
Learn a lot from the coaches and Patt was a great talker.

thanks all.

m/24yrs/228

380 reps

was shooting for 400 reps, but time started moving faster after the 1:30 minute round...go figure.

I didn't have the luxury or brain capacity to record or remember the individual round reps, but i do remember that my first round of du's was 122.

DU/SU
115/75
83/41
45/23
24/13

267/152 = 419

My $5 coated wire jump rope is about to break. Luckily I have 4 in reserve. I will not be buying them again however. Buddy Lee is in my future!

Snatch Practice
Snatch Balance 5x3 for form
95# for all, kept it lighter because my shoulders were feeling pretty tired.

OHS 5x2 for form
95-115-115-115-115
Kept this lighter as well, wrists started to feel the weight. But i made up for it by going nice and slow throughout the motion and sitting at the bottom.

Didn't get to do my stretches this morning, so i'm going to do them tonight! Super fun WODs for today! :)

hm i couldnt do a single proper double under when i started the wod, in the end i could do couple of them which i take for a success.

wish i could have my legs anchored
DU's 50
SU = 230

forgot, unanchored Abmat situps

m/26/207/70"

as r'xd
DU-85
SU-171

With right distal bicep rupture injury:

Round Time seconds: DU - SU
120s: 100 - 64
90s: 74 - 45
60s: 44 - 30
30s: 36 - 15

Total
254 - 154

All Reps: 408

Surgery is tomorrow... I'll be back in game 100% in a few months!

Maine Cert.
Wow, what a great time. Learned a lot, had a lot of fun, and made some new friends. Crossfit Kinetics, Andrew that's awesome! Thanks to all the trainers: Todd Widman, Jon Gilson, Heather Keenan, Joe DeGain, Adrian Bozman and Mike Giardina. The ability to present the material in a fun and professional manner was truly impressive. For everyone out there, there is NOTHING like doing a WOD in a gymnasium with 50+ other Crossfitter's. After training only in Globo-Gyms, that was awesome. I have never been able to put forth that much effort to the point where I collapsed after the WOD and couldn't push myself up for about 3 minutes afterwards. Tons of fun!
Thanks Again

Comment #119 - crossfit_newbie

Tuck jump or singles are good substitutions for WODs. Just keep trying them and you will eventually get them. It took me about 3 months to be able to do DU, SU, DU, etc. Not it's like second nature to bust our 30-40 DU every time. I am frustrated that I can't do 100 in a row.

That's what great about CrossFit. The better you get, you realize that you can even do better than that.

Diet helps immensely. Go Paleo.

Shout out to all you FRAT 30-Day Paleo Challenge Bastards.

I decided that I'm tired of not having double-unders, so instead of this WOD I practiced DUs and got about 20. Not all in a row, mind you, but my first DUs ever! Cool!

Doing Ryan this evening at home.

Hallo! Does anybody know where to download evry second counts for free?

thanks to the trainer staff at the chievres level 1 cert. it was stunning!
i left with a feeling that the CF community in europe is growing and on the way to get out of the cellars and garages. as i did the WODs alone in my cellar before attending at the cert i could never imagine to meet that much like-minded people on a cert in europe. working out in a community with that great people is highly addictive - not just for me!

#120 i can only agree: i would love to see the next episode of the zone chronicles. and pat those videos make you look so tall! ;). i hope your cheat night hangover did not tackle you that hard on your flight back home.

all the best to you and the other incredible trainers!

m/25/200

DU about 180
SU about 150

Took me a while to find my groove with the DU.

147 - DU
140 - SU

Aloha,

Jordan

M/16/5'11"/170
DU:89-60-45-30=224
SU:72-42-31-16=161
Total=385

F/16/5'8"/135
DU:15-10-6-10=41
SU:50-41-27-16=134
Total:175

F/51/5'6"/135
DU:26-21-16-11=74
SU:67-46-30-15=158
Total=232

M/50/5'11"/172
DU:32-22-14-6=74
SU:68-37-25-13=143
Total:217

Double-under for 2 minutes - 189
Sit-up for 2 minutes - 213
Double-under for 90 seconds - 177
Sit-up for 90 seconds - 201
Double-under for 1-minute - 168
Sit-up for 1-minute - 193
Double-under for 30 seconds - 159
Sit-up for 30 seconds - 184

HOO RAH!!!

This got ugly fast - I have been neglecting my DU's and it shows!

DUs: 26(all in first minute)-25-21-11 = 83
SUs: 79-59-50-26 = 214

Warmup: 3 rounds DU practice, 10 ghd, 10 be, handstand and hold 20 secs, 3 jumping bar muscleups, 5 dips, L-sit and hold 10 secs.

mostly got practice on tuck jumps and du, didnt keep count, just tried to keep moving

Comment 180 ... are you serious --- what kind of double unders and situps were you doing!?!?

#180 - 6 situps per second on your last round...amazing????

DU: 60-41-28-19 = 148
SU: 55-35-25-19 = 134
Total = 282

wod as rx'd
23-230
DU-111-60-43-30
SU-55-30-20-13
Total: 362

M 37 6' 165#

rx'd

DU / Sit-ups
154 / 75
90 / 40
68 / 38
47 / 23

Total 359 / 176 = 535

5 sec Rest between rounds to write score and set clock.

Comment 180:
I think this is wrong. 184 situps in 30 seconds? Lol

WOD - 134 + 139 = 273
- DU 52/ 38/ 28/ 16
- Abmat SU 62/ 37/ 28/ 14

361

@180....you are hilarious

CFWU x3

WOD
DBL:101-63-50-34
SU's: 68-38-23-16
Total: 248/145

I don't recommend doing DBL-Unders w/a Bone Spur & Plantar Facaitus. Lol...

Get some, Go again!

did the workout, had a good time, but was unable to count the reps.

2:00, 1:30, 1:00, :30:

double unders
205: 82, 50, 48, 25

decline situps #3
167: 78, 45, 28, 16

372 (206, 167) 08/17/2009

Legs are a little heavy from yesterday's half ironman. As rx'd:
57 DU and 166 Sit ups

Just got back from the Level 1 CrossFit Cert at the Maine State Police Academy. I have been a cop for 13 years, SWAT for 10 and a life long martial artist. I have never witnessed a better group of trainers in my life. The class was the best fitness training I have ever been through. My only regret is I did not attend sooner. Thanks to the instructors for their knowledge and to my classmates who suffered through Fran and Fight Gone Bad beside me. I will be following CrossFit for life!

Worked a progression towards double-unders during the DU time of the work-out, so I didn't count them, but by the end I really improved my DUs, although I still couldn't get more than 2 in a row.

Got 108 ab-mat sit-ups on the sit-up end of things.

SUs on decline bench (#3).

DUs: 43, 31, 20, 9 (total 103)

SUs: 71, 52, 28, 19 (total 170)

Total: 273

DU Total: 80
SU Total: 140

Still working on my DU's. First set was disaster...could spin fast enough or jump high enough. 2nd set was an interesting find. I could really kick them out after doing situps! I think I will try doing situps to warm up for DU's. Crazy?

cfwux2

du x 2m, 1.5m, 1m, 30s
situps x 2m, 1.5m, 1m, 30s

48/42, 35/29, 29/21, 21/10

du-133
su-102

situps unhooked

DU/SU (unanchored Ab Mat)
37/51
25/30
20/24
11/12
Total: 210

Subbed jump ropes for Double-under's
Double-under for 2 minutes 25
Sit-up for 2 minutes 15
Double-under for 90 seconds 18
Sit-up for 90 seconds 9
Double-under for 1-minute 14
Sit-up for 1-minute 6
Double-under for 30 seconds 7
Sit-up for 30 seconds 4

Rx

435

tuck jumps/ anchorred situps

total= 473

Calgary Certification –

This weekend I experienced the most amazing course/certification I have even been on. The professionalism and talent involved with the cert was inspiring. We are a new affiliate, so experiencing the energy and foundation of CrossFit from coaches of that caliber really gives us even more of a boost.

Preparation and planning has been well thought out and has developed a program which packs the maximum amount of information into on weekend. No time was wasted which show incredible value.

CrossFit Calgary was the perfect facility for holding the certification!

In my opinion it would add some value to plan a social night out between the 2 days.

It was also very inspiring and motivating to see a guy like Chris Spealer involved in the certification.

m/28/5'8"/140
1st tym w/ ds WOD
31, 31
19, 19
12, 14
9, 7
subbed tuck jumps 4 double unders.

time;double unders; situps
2min;20;53
90sec;12;43
1min;17;33
30sec;26;16

35/24
31/17
25/17
13/9

Double Unders: 147
Situps: 176

m/21/150/5'7

subbed tuck jumps for double unders. unanchored situps.

tj: 88-78-54-30 (250 total)
su: 60-42-29-17 (148 total)

S/f

128/108
43/44
35/31
36/18
14/15
wu=surf 2 hours, break, stairs level 8 prog@home, short break

32/72
28/59
20/37
11/22
First day actually getting double unders in a row.

DU/SU
38/48
30/27
27/20
16/11
Total: 111/106
Unanchored sit ups. DU's took some getting used to.

25/m/5'7/161#

As rx'd:

DU/SU:
32/94
19/46
14/30
10/20

Total DU: 75
Total SU: 190

Total: 265

Severely limited by my DU technique... know I could have cranked out a ton more, but, alas, I'm not all too coordinated. Didn't feel as smoked as I should have on the DU's, but the sit-ups felt decent, at least.

m48/6'2"/195

DU / SU
1) 34 60
2) 27 47
3) 20 30
4) 16 16
totals: DU:97 SU153

M/40/185

DU/SU
67/71
60/41
41/25
14/14

Total: 333

More better faster

Standard Monday rest.

as rx'd (situps AbMat anchored)

DU = 85,60,30,30
SU= 60,35,25,15

DU total = 205
SU total = 135

Combined Total = 340

m/23/175

RX'd

DU 83,43,40,26
Sit ups 68,38,27,16

DU = 192
Situp= 149

Total= 341

m/38/240/73"

41/80
34/52
19/30
14/20

108 D/U 182 crunches total 290
played basketball with son and friends for 2 hours then did workout

209 Double-Unders
67 GHD Sit-Ups (each rep touch to ground and touch the toes)
276 reps total
Hip flexors are destroyed!

As Rx'd

double unders - 3, 5, 4, 3

sit-ups - 53, 26, 16, 10

20/m/5'11"/163

As Rx'd

DU 63-38-23-11 = 135
SU 81-52-39-21 = 193
Total = 328

My double-unders still pretty pathetic. Problemly could have push a little harder on the sit-ups.

Rx'd

DU/SU
99/90 - really got hung up on du's several times
63/54
33/40
21/19
------
196/203=399 total

Fun WOD - should be able to get over 400 easy if I have a better du day.

I missed yesterdays WOD so I did both today.

DU- 60/65/55/39 total-219
SU- 75/60/46/26 total-207

Grand Total = 426
---------------------------------------
5 rounds of 7 power ups and 21 burpees

total time = 20:16

Congrats to all the cert 1 attendees in Belgium. Looks and sounds like you all had a great weekend. Glad to see the European CF community growing! :)

Train Hard.

As RX'ed

Abmat for situps

76/75
45/45
43/28
18/18

26/m/5'11"/177
as rx'd
DU- 28-30-14-11=83
SU- 63-50-35-17=165

DU make me look silly!

f/39/173/5'11"

Double unders heh?

Hubby bought me a skipping rope today and I set out to the sweltering garage to give it a go. I practiced for a bit... wacked the heck out of my shins and then got going.

rd 1. 1 DU! 50 SU
rd 2. 7 DU (improvement here!) 35 SU
rd 3. 5 DU (I've plateaued!) 23 SU
rd 4. 4 DU (3 of them consecutive!!!) 12 SU

Between double unders was a lot of single-unders, cursing and whipped shins. Good Fun! Reminds me of why I wasn't included in skipping games in elementary school.

I look forward to incorporating double unders into my warmups and next time, I'm sure my numbers will be better.

did tuck jumps instead of double unders. with a continuously running clock:

85/50
50/40
40/25
30/15

totals: Tuck Jumps: 205
Sit Ups : 130

As prescribed:

DU: 53-51-47-35 = 186
SU: 51-41-31-21 = 144
Total = 330

-FRAT-

#87-sbennett: You were right on the money when you mentioned incorporating DUs into the warmups. I didn't find my rhythm until the end of the first round.

Also, I thought my Nike Sparq speed rope was worthless for DUs until I figured out how to adjust the length and applied some silicon spray to the bearings in the handles. It made all the difference in today's WOD. Just thought I'd share.

M/33/70/210

Also thought I would add my 2cents to the rest question, MLM. From what I understand, that proposed amount of rest comes from the fact that when you train a movement like preacher curls where you isolate the biceps, the muscle fibers are so broken down you really do need that much rest. In Crossfit though, as some have already mentioned, you are training multi-joinit and multi-muscle movements that are safe to do on consecutive days at times.

Mark
DU: 100-72-51-24 = 247
SU: 85-61-36-20 = 202

Total 449

Tuck Jumps subbed for DU
Tuck Jumps:53, 30, 28, 22- 133
Sit Ups: 50, 30, 22, 11 - 113

65 50
50 35
35 17
19 10

Du 169
Su 112

Transition was not very good.

27/m/170

As Rx'd

DU = 47-47-35-31 = 160
SU = 91-50-40-23 = 204

Total = 364

I have not been proficient at Double Unders; at all! The first round consisted of smacking my arms so hard I wanted to give up. Then it clicked; don't think too hard and just jump over the f@*ker and swing it fast. That was my secret to DU's as you can see by my numbers.

I also did the Sit-Ups on a ball. I feel that I get more range of motion than on the floor.

Not too bad of a WOD, but I feel something grueling is just around the corner...

M/25/158#/5'7"

First time on this WOD; subbed Tuck Jump for DU

195 TJ
102 Situps

Total Reps: 297

Lost time in the transitions

M/41/5'11"/185

double-unders with singles in between
unanchored sit-ups

DU--42-34-24-16
SU--64-44-32-18

Subbed Tuck Jumps

TJ- 188
SU- 96

Total- 284

No rope, subbed 24 inch box jumps
Box jump 39 26 18 10 total 93
SU 58 38 26 14 total 136

A few days behind, so did a morning/afternoon split today to catch up.

Last Friday's front squats at 7a - all sets w/185.

Yesterday's "Ryan" at 4p - 4 rds, 31:28.
Had to skip the last round due to time constraints. Muscle-ups took WAY longer than expected. This was my first WOD w/muscle-ups since getting rings, so I guess I can take some comfort in the fact I was actually doing them. Now I have to work on stringing at least 2 or 3 together w/o 30 sec rest between.

Did I mention burpees still suck?

M/23/5'7/168

My DU scores make me laugh... you can tell I started getting the hang of it about half way through the work out.

DU SU
46 45
42 38
40 36
20 16

Total Reps: 283

DU: 91,45,40,33 = 209
Abmat situps (unanchored): 50,32,21,12 = 115

Warm up included:

Hang Power Cleans: 5 x 5 x 135#
-focus on explosiveness & speed with solid rack finish.

m/42/163/6'

DU:102
incline SU:245

DU SU
42 60
35 40
35 24
22 14
Total DUs 134
Total SUs 138

Trying to keep and eye on the watch (couldnt program the timer for this, not enough segments) and do double unders was going to be too much. This was also the 1st time in a long time that I tried DU's. I've made an commitment to do them when they come up no matter how bad I am at them So I did three rounds of 2:00 DU's followed by 1:00 of ab-mat situps.

Done after "Ryan" from 8/16/09

8/30
4/26
7/23

8/30

38M/5'10"/168#

W/U: 17 ROM exercises.

As Rx: 126/78, 70/42, 53/24, 31/16 = 280/160 = 440.

C/D: PNF of hamstrings.

DU SU
28 59
26 55
21 30
6 21

Total DUs = 81
Total SUs = 165

Need to work on double unders!

Tuck Jumps/Sit Ups

100/85
50/43
35/35
33/18

This is my second WOD ever... So ould someone tell me if this is decent or not? I subbed Su's for DU's because I cant do them yet...

SU / Situp

153/53
135/42
100/27
98/13

Totals:
486/135

as RX'd
94/54
60ish/high 30's
high 40's/20ish
30ish/12

30yo, 5'11", 172lbs

Tuck Jumps: 87,55,40,28
Situps: 47,32,21,10

Total TJ: 210
Total SU: 110

I think I've resolved today to get myself a good rope and an AbMat.

Double Under Total: 254

Sit Up Total: 259

A good quick gasser.

Great efforts to all!

m/28/6'1"/191

SU/GHD SU
174/42
79/31
74/22
40/12
Total: 367/107

f/27/5'7"/127

DU/GHD SU
53/45
19/32
16/21
13/12
Total: 101/110

As rx'd
I have no idea about DU reps
SU: 70, 50, 31, 21 = 172

CFWUx3x15 (ex situps)

DU: 81/50/40/23 = 196 total
SU: 50/36/24/15 = 125 total

Grand total = 321

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d
Double Unders: 105
Sit ups: 123
Foam roll after

As Rx'd
410 Total

Diane
185# DL
HSPU to 2" Board
12:14

As Rx'd DU - 399 SU - 169 TOTAL - 568

37/m/185/6'

Went on a 30 minute walk with the wife since she hurt her achilles yesterday. Moderate pace.

Then WOD

2:00 Min
44 double unders
54 situps

90 seconds
34 double unders
38 situps

60 seconds
28 double unders
26 situps

30 second
18 double unders
15 situps

No rest between any sets. Need to work on coordination for double unders.

Total
124 double unders
133 situps

Looking forward to getting stronger in these two areas.

30/m/5'11"/200

As Rx'd

DU- 101,72,46,31 = 250
SU- 77,51,30,16 = 174

38/m/244/6'1''
du=90,55,42,20
su=51,28,17,9

Happy Monday CrossFit world! 447 was my total. Can't remember the total of sit ups but I know my double unders were way lower than sit ups. I had to order a new Boa Jump Rope from Iron Mind and all other ropes are so hard for me to jump with. Thankfully, my trainer has a speed rope and that helped but I am so used to weight that it threw off my rhythm - or lack there of. Then we did front squats tonight.
75, 85, 95, 105, 115, 125, 135
So happy to have ended on a pr esp after all the knee issues. Btw, the prognosis was that my patella wasn't tracking properly. After adjustments to my spine and knee, I am off and running - no crunchy or gun shot sounds coming out of my knee! YIPPEE!
Hope everyone out there had a great Monday. Hey Stong Lil Pony - how ya doing?
Take care everyone!
Scrat
F/125/5'9"/37

du 8,8,7,4 = 27
su 60,35,25,17 = 132

gotta work on du more. good practice today. m/52/170

hey, this is the guy who wrote comment 185, i retract what i wrote. I meant to inquire about comment #182, not #180, sorry about that. My original post was 104 & 105 if anyone wants to fire away at mine; if i'm going to dish it out, i'll take the heat right back.

Just finished the Level 1 Cert in Calgary. That was, without question, the best cert I have been to. Coaches were fantastic - informative, professional, funny. I really feel that I have doubled the tools in my tool kit in just two days. Chuck should probably get a hair cut though ;)

Can't wait to do today's WOD. It will, however, have to wait until tomorrow (seeing as how I can hardly walk after the cert)

Thanks Coaches! And thanks, Coach Glassman!

F/34/115

DU's SU's
48 67
20 43
19 27
9 16
---------
96 153

This was my first time ever doing double unders so now that I've got the hang of it... :)

DU 61-52-52-25
SU 107-56-40-24

I need to get better at DUs

21/m/155/5'8

As Rx'd:

280 (estimate)

...Don't know for sure though; totally lost count multiple times. The DUs felt weird after yesterday's 1 ft burpees. I need a better rope too...

As rx'd

Double Unders: 72, 56, 25, 21 = 174
Sit-ups: 68, 42, 24, 16 = 150

Total = 324

18/m/165/6'0

DU 205
SU 125

Yikes, beware the workout that looks easy on paper. This was like a 10min sprint!
Total: 172
DU: 29,17,13,11=70
SU: 44,27,21,10=102 (hate ab work)

Had trouble putting together any runs of two or more DU until last set when I got 10.
SU were butterfly situps on a bench.

Lost almost as much weight in sweat as I did in 3 rounds of Ryan yesterday. MaxHR: 160

Mike/VaBch
39/6'2"/230

this had disaster written all over it from the start of my warm up. Double unders just not happening today.
39/55, 22/33, 10/22, 12/11
Usually DUs not this hard for me.
10 mile mountain bike ride a few hours pre-WOD.

as rx'd:

210 double unders

190 sit-ups

400 total

subbed 24 inch box jumps for du's

Box Jumps: 176
Sit Ups: 138

too hard to track each round and time myself and workout

m/32/6'6/244

Oh My Gosh:
That was a painful 10 minutes. Didn't keep track of numbers, but subbed tuck jumps for DU's. Legs are done (so are abs for that matter)
God Bless all....

1st Round (2:00): 11 double-unders, 51 situps
2nd Round (1:30): 5 double-unders, 36 situps
3rd Round (1:00): 3 double-unders, 21 situps
4th Round (0:30): 1 double-unders, 15 situps

Missed double-unders bad. Kept trying, but only counted the ones that I actually made. Only a 10 minute workout, but I wanted to throw up after it.

29/m/185

DU/SU:

104/77
57/46
39/30
25/19

225/172, for a 397 total

Sit-ups were performed on AbMat, shoulders touching the ground to vertical torso.

I've been to the Crossfit level 1 certification in main this week end. I've enjoy some of the best trainers i've ever seen. The professionnalism of this crew is amazing and i've improved my own skills a lot. Thanks crossfit

OMG, has anyone read Time magazine's recent article regarding exercise not being benifital for weight loss? Quick, everyone stop working out. You may making your self fat.

Here is the link:

http://www.time.com/time/health/article/0,8599,1914857-1,00.html

Theresa
DU: 90-76-61-29 = 256
SU: 53-41-26-14 = 134

Total 390

Didn't have a stopwatch handy, and can't jump rope due to a sprained toe. so I subbed:
40-30-20-10 reps of:
24kg kb swing;
GHD situps.

Total time was about 10 minutes.

As rx'd:
DU-50,46,27,16=133
SU-65,44,27,17=153

Fun!

34/M/6'00/184

2:00 - 100/54
1:30 - 54/39
1:00 - 38/24
:30 - 26/13

218 DU + 130 SU = 348

f/28/5'0"/108
As Rx'd
DU - 70, 56, 35, 15 = 176
Situps - 55, 36, 27, 15 = 133
Total = 309
Just registered for my 1st level 1 cert.. Can't wait!

(Unanchored AbMat)

Maine Level 1 Cert:

This was one of the best weekends of my life! I have been following CrossFit for 2 years now and am part of a group opening up a new affiliate. Clearly, I believe in the CrossFit method and want to share it with the world!

People ask me what is CrossFit - I know it's gold and I know it's the right method, but it's hard to explain why. The first lecture of the weekend, delivered by Todd (an amazing speaker and trainer), filled in those gaps for me. That very first hour trumped any other fitness cert I've ever attended.

From that first lecture, to the breakdown of the 9 movements, to the lectures on nutrition and programming, the CrossFit Level 1 cert is worth every penny and I would LOVE to see every individual who is involved in the fitness industry attend a level 1 cert. Like I said, this cert trumped any other fitness cert/seminar I've attended with respect to professionalism, efficiency, relevancy, quality, and integrity.

Todd, Joe, John, Heather, Mike, Adrian - you are ALL exceptional trainers, speakers and athletes. Thank you so much for providing all of us an unforgettable weekend, and especially for those "treats" ;)

Also, Heather - you are a true inspiration, especially to women! It was so wonderful to have a female coach present, and I was so incredibly inspired and impressed by your phenomenal athleticism.

CROSSFITTERS - ATTEND A LEVEL 1 CERT!

as rx'd:

85,90/72,71/41,54

413 total

... disappointed in my DUs, havent hit those in awhile.

128-155

for 275, meh

oops didnt finish... gonna hit the :30secs right now!

subbed tuck jumps for DU's
156 tuck jumps
167 situps

60/49,49/32,35/22,27/13

as rx'd:

DUs: 85, 72, 41, 23
SUs: 90, 71, 54, 31

467 total.... correction to comment #284

31/m/196

DU/SU
104/71
57/44
57/28
24/16

242+159=401

Sub tuck jumps for DU
230 tuck jumps
114 sit ups

320 (DU) / 110 (GHD Sit ups)

DU/SU
93/64
50/41
41/28
20/16
total= 204 DU / 149 SU

i liked this one a lot!

First time Double Undering (didn't want to Tuck jump wanted to RX)

Rx'd
DU 56 SU 160 (AbMat unanchored)

DU 21 17 12 6
SU 69 43 30 18

getting the hang of DUs
sitsups 67-40-35-25

1-2-3-4 was the count.

Mark, I would tell your clients that the benefit is in the randomness of it all. They might argue that doing the same exercise 3 days in a row is not random but I'd offer that it's possible that pull ups would come out of the hopper 3 times in a row. The beauty of crossfit is the way it forces not only the body but the mind to deal with the unpleasant and unexpected.

Waaaaay harder than I thought... Just like usual!
DU 151, 80, 55, 30 total = 316
SU 92, 52, 32, 20 total = 196
double unders as rx'd and situps anchored. Limiting factor in DU was my shoulders burning. Situps were hard after first round and just had to fight through. Really happy with performance, pushed hard.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

29 Double-unders and 109 Sit-ups, Total: 138

I got my first double-under today. A couple of times I managed to string 2 together. Yay me, I rock. I followed this up with some snatch-balance practice.

DU: 81,69,45,36 = 231
situp: 69,44,30, 17 = 160
Total: 391

Singles for DU, unanchored situps

DU (singles) - 186, 130, 114, 41
SU - 42, 22, 16, 10 (total 90)

Thanks for the Time article link, that was a good read. It seemed to be lacking a major section -- exercise such as CrossFit that is proven to work.

As always, harder than it looks on paper :)

316

M/29/6'4"/202

Rx'd

130/81
75/60
54/36
34/21

DU=293
SU=198

TOTAL=491

M/63/195-
Double-under for 2 minutes- 14 tuck jumps, no sucessful doubles
Sit-up for 2 minutes-70
Double-under for 90 seconds-5 double-unders (only one foot over)
Sit-up for 90 seconds-47
Double-under for 1-minute-9 tuck jumps, no double-unders.
Sit-up for 1-minute- 30
Double-under for 30 seconds-3 tucks, 2 actual double-unders
Sit-up for 30 seconds-18

An amazing weekend in Calgary. Andy and his team exceeded all expectations. Everyone was very professional and presented all the material very effectively. Hopefully we will see them again soon. Thanks for the fun!

I did Tuck Jumps instead of the Double Ups.

22/f/154

Tuck Jumps: 55/43/33/19
Sit Ups: 49/33/22/14

As Rx'd

(51,76)
(47,52)
(23,32)
(12,15)

First set of DU's were a mess but got my tempo down for the last 3 rounds...sit ups not anchored.

28/m/70"/174 lbs

I jump rope a lot so this was a good one. I can generally hit 20-25 doubles in a row so it's easy to pump out high numbers.

Double-unders: 94, 80, 64, 40 = 278
Situp: 90, 65, 40, 25 = 220

finally back to CF Santa Clara :)

Double-unders are not a strength [yet] so I end up doing a lot of singles and getting a lot of misses when I try to string multiple DUs together, but I love GHD situps... Got to work out w/Herm too!

DUs:46
GHD Situps: 83

Jason, I believe, busted out 137 DUs in the first 2 minutes.

Double unders 151
Sit ups 161

DU: 24, 18, 20, 20
SU: 50, 35, 25, 16

Me (M/40/6'0"/155)
Situps unanchored
DU/SU
87/65
50/43
40/35
29/22
206/165=371

E (F/9/4'6"/54)
single jumps/situps unanchored
110/51
100/50
99/39
42/23
351/63=414

She kicked my butt. I'm so proud.

M/25/5'9"/187

TUCKJUMPS AND SITUPS

TJ:55,47,32,28 - 162
SU:42,23,17,9 - 91 (unanchored butterfly situps)

Then HSPU progression
2mile run, 1st mile forward, 2nd mile backwards.

DO WORK!!!

M/48/5'9"/179

Double Unders, Unanchored abmat situps

59 / 56
48 / 38
27 / 30
27 / 16

Total 301

30/m/6'3"/215
As RX'd continuous clock, anchored ab-mat SU's

TIME DU SU
120 sec 160 75
90 sec 100 48
60 sec 70 27
30 sec 35 15
Totals 365 165

Total Score: 520
Like breathing through a straw at the end! Killer!

As rx'd

Double Unders/Unanchored Situps

78/62
51/38
45/25
26/15

200+140=340

As rx'd on GHD bench, arms down, in uniform
lost count, poor job on DUs. Need to work form

25/m/6'1"/170

Subbed tuck jumps for double-unders.

Tuck jumps: 44-31-23-12 = 110
Sit-ups: 58-46-30-14 = 148

248 total. New to plyometric exercises. Need to get better at this stuff.

64/45
70/60
43/23
22/18

F/48/129 Subbed 12" box jumps for double unders.
Box jumps: 50,40,25,12 = 127
Situps: 60,47,31,14 = 152

Du 167 Su 151

as rxd. counted "dirty" DUs.
50/40
41/25
21/18
16/11
128/94 total 222

29,80), (20,55), (14,35), (8,19) = (71,189) = 260

As Rxd:

DU / SU
101 / 55
62 / 47
46 / 26
209 / 128

337

Sub 20" box jump for double unders.
56/63
36/45
27/30
20/21
totals: 139/159
Grand total:298

45/47
41/30
28/20
18/10
du:132
su:107
239: total

25/m/6'1/175

Gnarly workout! Felt great!

DU: 55,46,34,15 = 150
SU: 115,70,48,25 = 258

Total: 408

Thank you to everyone involved with the Level 1 cert this past weekend in Maine.

I came into this event as an athletic trainer that would describe myself as a "weak runner" and a person that tends to practice things I am good at and avoid working my weaknesses. I decided to attend a cert to gain a better understanding of the program and it's movements, how the trainers conveyed the movements to clients, and also to become aware of how un-functional I actually am.

I was quite impressed with the staff and how awesome they are at working with large and small groups. The layout of the program helped me identify with my weaknesses in the posterior chain, and then later addressed how to strengthen them. It was also quite nice to see people that are so very talented and intelligent, act in such a humble manor. If you're truly good at something, you don't need to tell people you're good, they'll know.

I left this certification with not only a better understanding of how to educate others, but a heightened self awareness of how my own fitness can be improved by practicing and employing these methods. The first day of the certification was a very humbling experience for me, yet the awesome staff helped me leave very excited about the potential that lies ahead for myself.

To all the people I met this weekend that I didn't even know, thank you for your support and encouragement. The only negative was that going back to work at my athletic facility today absolutely sucked in comparison.

Thank you CrossFit!

It was tough working with a alarm clock/stopwatch on my phone but I made due...

The sit-ups were reach for the sky sit-ups that my old CF gym used to do.

DU/SU
couldn't find my rhythm the first round...
60/78
found my rhythm after that!
62(41 rep!)/65
58 (47 rep!)/43

I saw a friend at the playground and asked him to watch the last 30 seconds for me. I thought he said time but was actually counted down and messed me up at 20 seconds unbroken. Restarted and continued with the last 10 seconds also unbroken
47/31

227 DU + 217 SU = 444 reps total.

I just wished I found my rhythm on the 2 min DU. Oh well...

"PROPS TO THA FRAT!!!"

Franiel

Thanks to HQ and all the coaches at the L1 Cert in Calgary.

And huge thanks to CrossFit Calgary and Kris for hosting on short notice!

An awesome weekend with a metric butt-load of intel. It takes great skill to teach that much information in such a small amount of time. Well organized and awesome instructors kept it interesting and the info flowing.

I think I may have spoiled myself a bit beforehand, though. If you ever have the chance, sign up as a test subject at a Level 2 Cert, absolutely do it! Last week's L2 cert(picture above) had OPT, AFT, and 2 other Games finalists; BroPT & DJ .

Spending 3+ hours going through the 9 fundamental movements/progressions and getting your form corrected by the above (among others) was a mind-blowing (and CNS-frying) experience!

Plus, it served as an awesome preview for the L1 Cert, with the L1 hammering the progressions home.

m/29/6'/168

rx'd (anchored sit-ups)

DU - SU

105 - 68
36 - 43
36 - 31
30 - 16
--------
207 - 158 = 365 total

sh!# a brick on the 2nd round with my du's just couldn't get my rythm. very irritating cause i wanted and should have got 400 plus. next time.

m/40/5'4"/139

du | su

75 | 66
50 | 45
21 | 26
25 | 15

171 | 152

total = 323

age 19 bw 170

double unders: 111/73/52/23
abmat situps: 55/32/25/14

r.i.p. my jump rope. broke with about ten secs left in last round. many fond memories!

definitely tougher than it looks

m/29/6'/168

du|su

105|68
36|43
36|31
30|16

207|158 = 365 total

just broke down on round 2. ridiculous. lost my rhythm and absolutely could not string the du's together. irritating cause i wanted and should have got 400 plus. next time.

double unders: 105; 70; 37; 22
situps: 65; 47; 27; 16

situps were navy seal standard with hands on shoulders, and elbows past knees..shoulders all way to floor.

LOVED this one!!!

36/f/5'7"/135

190#

wod: 485 total (170 sit ups, 315 double unders)

Pre Wod: Squat Cleans x 1 (95,135,185,205,225,245,255,265,270,275,280f)

20 second break between rounds to write down totals:

92 / 74
75 / 54
50 / 40
37 / 30

254 / 198

2min

Du 15
Sit. 32

90sec

Du. 26

Sit. 30

One min

Du. 13

Sit. 22

Thirty sec

Du 8

Sit. 15

M/30/6'/185

CFWU x 3

WOD sub'd tuck jumps for DUs

80/59
59/35
31/21
21/12
not my best effort...

30 / 54
28 / 46
25 / 35
15 / 18

20 sec breaks

m/27/225/6'4

84/58
65/44
45/27
24/15

10 seconds in between each set to write my time down sometiems 5.

Haven't jumped rope in years, so no double unders, but I was getting the single jump rhythm. Something like 35 sit ups, 20,20,10, jumped rope for proscribed time

#333
go Bonster Monster! nice work on this one lady; solid numbers :-D

Jumped rope throughout. Worked on timing of double- unders. Counted 21. Did 67 unanchored situps.

no jump rope nor can i do double unders so subbed tuck jumps
Tucks:31,28,24,16
Sit ups: 71,53,46,25

As Rx'd: 339 total

as rx'd five days f paleo
25/45
18/22
10/10?
8/10

ack, didn't count well.
did mostly single jumps, a few double unders.
situps ~40 - 25 - 15 - 10

As Rx'd
DU/SU
2min 30/80
90sec 20/50
60sec 16/32
30sec 10/21
Lots of single unders
Continous clock, no breaks

As Rx'd:
DU/SU
2 min: 24/53
90 sec: 22/43
60 sec: 17/31
30 sec: 14/16

Double unders were horrible. I really need to work on those.

m/30/6'/190

first time seriously attempting double unders. took a while to get a rhythm. plenty of jumps in between. NO breaks in between sets.
DU/SU
24/84
18/57
10/42
11/22

Level 1 Cert in calgary was awsome.The Presentation of CF was an incouragement for all.
Well done

m/40/165#

Doubles: 150, 80, 65, 45
Navy SEAL situps (feet anchored, arms crossed, hands on shoulders, elbows touch knees on each rep): 70, 50, 37, 18

340 total Doubles
175 total Situps

Mike
www.ValleyCrossfit.typepad.com

rope jumps (single): 122/92/69/41
sit ups: 39/23/13/9

still can't do a double under.

28/m/79kg

DU: 104-51-47-28: 230
SU: 101-61-41-20: 223

Situps ADF wrist to knees

Singles: 160-127-98-57 = 272
Sit Ups: 68-53-34-17 = 177

DUs 70-32-10-10 = 122
sit-ups 45-25-15-10 = 95

Double unders not to be done in vibram five fingers

DU / SU

40 / 73 2 mins.
27 / 45 90 secs.
27 / 28 1 min.
21 / 17 30 secs.

As Rx'd

Rnd 1 - 84/64
Rnd 2 - 64/44
Rnd 3 - 46/34
Rnd 4 - 21/15

Total - 215/157 = 372

Double Unders: 174-106-77-43 = 400
AbMat Sit Ups: 63-42-30-17 = 152

DU / SU
125/51
82/40
57/25
31/16

295/132

102/67
64/44
52/34
44/23

262/168

M/23/6'/170

25-18-10-6 = 59 Double unders
65-43-28-14 = 150 Ab mat situps

This is the first time I've done a double under WOD as Rx'd. Only got one at a time though (occasionally got 2 in row). Satisfied with the results but definitely need to improve the DUs.

AAAAARRRRRGGGHH! lost count at 1:30 awsome wod thouroughly pleasantly sucked

114 DU (Still working on form)

169 SU (floor)

Maine Level 1 Certification

First I wan to say thanks to the AWESOME and professional trainiers Todd, Adrian, Jon, Mike, Joe, and Heather. The staff at the State Police Academy were top notch!

I aslo met some outstanding athletes that now have the ability to teach CrossFit fundamentals.

This is my second level 1 certification and it was as equally impressive as the first.

Thanks for everything!!!!!!!

Chris Bean

DU - 325
GHD Sit-ups-89
Total 414

5'/F/31/117

As RX'd: total of 136 situps and countless double unders!
Good workout took about 12 minutes.

Got back yesterday night from Belgium. We had an amazing Cert a Chievre Army Base.
Thanks to the whole CrossFit Crew. You did an awesome job and I feel very fortunate to have met you all!
Hope to see some of you at other Certs or their affiliates!
The only thing left to say:
3-2-1 GO!!!

Tried to practice DU's before starting, but didn't do so well. I think I better put them in my warm-up.

Singles: 143-132-84-32 = 391
Sit Ups: 43-34-22-13 = 112

M/40/175/6'

As Rx'd

70/71
72/65
68/56
54/32

264/214

Gunnar/37/190/74"

286 du's 132 su's = 418

Chinchen/30/185/75"

118 du's 111su's = 229

M/31/5'9"/152

Messed something up here. I figured the WOD should take exactly 10 minutes. However, I finished my last round of sit ups at 9:00. Also, I noted each count as I did them. Somehow, I'm missing one for sit ups.

Double-unders/sit ups
31/51
17/???
33/13
12/5

Double-unders were all over the place because I kept catchin gthe rope. Finally got into a rhythm on the 3rd round.

Cert Lev 1 Chievres Belgium,
I have been unable to sleep since the cert. My sympathetic nervous system is still working over-time. Adrenaline is still pumping and all my senses are in major alert! I am ready for the known and the unknown.
How to express my gratitude to your fantastic work, to have put together such a seminar. Pat, it has been a pleasure to meet you in flesh and to see live your trainer, coach and orator skills.
Your European crew have also proven to be to the highest calibre, and has the best (genuine) interpersonal skills I have seen in a long time.
Thanks to all the crossfitters who cheered and shouted in the faces, this allowed to over-achieve and made what seemed impossible, possible.
Seeing you in action comforted me in the belief that CF is a tangible answer to the degradation of the human species. We can reach fitness and not stop at an unreliable wellness.
As a trainee osteopath, you give an empirical highlight to two of our osteopathic principles: "Structure relates to Function" & " The body functions as a Unit".
CF can lead not only to elite athletic performance but also to elite human function.
Again, Thank you. I am confident that I shall see you again in a short future.
Kadafi

ah woo!!! got my first double under after 30minutes of trying. practice, practice, practice!
after the first one its all good :)

played with it another 30minutes.

my teams wod.

20minutes warmup

double unders/situps average 35 doubles/30 situps

10minute rope jumping/1 mile run

D
@ home
sub TJ for DU
just enough gap between to reset clock

2: 52TJ 130SU
1.5: 40TJ 85SU
1: 31TJ 60SU
.5: 19TJ 40SU

TOTAL 142TJ 315SU

DU/SU

24/46
14/35
10/24
4/20
t=52/125

all f's counted

f/26/150

As rx'd

DU : SU

138 : 60
99 : 41
69 : 29
35 : 15

Total = 331 : 145

m/32/5'9"/170

DU: 104, 62, 43, 25 = 234
SU: 80, 50, 32, 19 = 181

As rx'd

Anchored situps.

70/84
57/50
44/34
28/20

Total: 387

Rd 1: 123/72
Rd 2: 81/46
Rd 3: 61/23
Rd 4: 34/17

Total: 454 (with abmat)

M/35/190/6'2"

DU / SU (anchored)
20/50 (must have messed up timing)
35/50
21/33
18/18

94/151 = 245

31/m/5'10"/210

DU: 85, 58, 45, 26 = 214
SU: 42, 26, 16, 11 = 95

I just finished my Level 1 cert in Calgary and am more pumped about Crossfit than ever. I felt that their focus was on fitness rather than Crossfit; Crossfit is just the best vehicle they've found to promote fitness and they're committed to learning and improving their program. The coaches were so down-to-earth, funny, and helpful, and the weekend was very applicable and hands-on. Top quality! Thanks to all the coaches and congrats to my peers.

Double-Under 111
Sit-up with Abmat 156

Total 267

Not great but it was good to do a Wod again. Have been doing snatch practise for the last couple of weeks, a least I am now keeping the bar close.

Good Fun

Management told us last night that we would have to be out the room (gents changing room) soon and that they were not now going to give us an alternative (too expensive) and that we would have to go back into the original room but only on restricted use ie only 1 or 2 nights a week and only after 10pm. I was lost for words (which is not like me). It has been great having a designated room, so here we go again, more talking, more letters and more moaning. Found out the reason why they put a ban on olympic lifitng, more mad at that than anything.

55/70
45/40
32/26
15/16
------
147/152
289

I've been a trainer and a P.E. teacher for 10 years and I've been Crossfitting for eight months now. Crossfit is the best training methodology I've ever seen and it has totally changed the way I train and I train my athletes. Just finished the level one cert. in Calgary and I need to say thanks to Andy and the gang for their expertise and professionalism. I go to alot of professional development workshops through my teaching career and this was one of the best, hands on, practical training sessions I have had the pleasure of attending. All the instructors were well prepared, approachable and professional (Although Chuck needs a haircut). Would love to see a written component added to ensure everyone has the theory down cold before they leave and make sure they really studied the manual before they arrive (nitpicking).
Can't wait to open my own affiliate !!

Nate: DU's 107-74-57-45
Unanchored SU's 47-43-29-16

I can regular jump rope very well, but I am having some trouble with the double jumps. Any suggestions? I had to keep stopping because I wasn't consistent with my jumps.

DU - 75
Sit Ups - 125

WOD as rx'd,
D/U 150-100-70-50 (370)
S/U 80- 60-36-25 (201)
tot =571.
should've warmed up more wi the doublers,as i'd've got over the 600,but quite happy wi that,as it is,thanks to my wee helper ,for writing down the scores,so i could concentrate on the wod.before ,snatch practice,think my socks/stocks ? who knows ? helped soooooo much !

This was screwy to work out, mess with the stop watch, and time. I kept a single tally going and messed with the watch as quickly as a I could. 467.

s/ups ,unanchored,ab mat.

DU: 39, 30, 18, 16; 103
SU: 114, 63, 41, 21; 239

Double-unders all with a single in between each. Un-anchored crossover situps. Avg HR 159, peak 177, rec 48. Tried to do the push press WOD from today, but shoulder too damaged.

@31 Ben... thanks for the online clocks. Going to try them in my iPhone.

In season..out of shape :(

But sooo glad to be back to CrossFit!

45/66
21/36
23/26
12/15 Du:101 Su:143

Double unders is al in the rythmmmmm haa

Mod. with singles... still working doubles.

JR/SU
120- 100/80
90-80/65
60-50/40
30-22/15
Totals- 252/200 (48/66)

sub box jumps = 261 reps
54/46
40/36
30/25
16/14

33/f/5'8"

90/57
58/39
37/25
26/12
Total: 211/133 (did single jump rope...still trying to figure out double unders)

m/30/5'11"/180

As rx'd

105/77
79/57
60/31
33/17

300 total for double unders and situps
Thought I did alright till I saw some of the numbers people were posting. WOW. Need to ramp up my intensity I guess.

would have crushed this a year ago, DU need some attention
71-63
56-40
29-30
21-14

324

F/29/170/56kg

DU's 127, 88, 55, 29
Sit Ups 80, 55, 32, 18

Luv this one!!!!!!!!!!

39m/6/185

du 185
su 162

253 total as rx'd. still working on those double unders!

as rx'd 363 reps

23.m.136.65"

as mod'd
Single-under for 6 minutes
GHD for 2 minutes
Single-under for 4.5 minutes
GHD for 90 seconds
Single-under for 3 minute
GHD for 1 minute
Single-under for 1.5 minutes
GHD for 30 seconds

1000+ Single-unders 100 GHD

217 as rx'ed. Got much better at DU's at the end

090818
m/35/220/6'

DU;25,24,15,9=73
SU;45,35,23,18=121
total=174=dismal

DU- 63-53-25-28=169
SU- 77-53-30-20=180

total= 349 as Rx'd

For some reason I had the urge to conquer Fran today....last time I did fran was May 6, 2009 with a time of 9:00.

Today's Fran as Rx'd - 2:59

Im stoked!!!!

Rounds 2:00, 1:30, 1:00, :30

DU's - 37, 38, 32, 19 total = 126
SU's - 64, 45, 30, 14 total = 153

47/M/184
54,51
43,36
29,24
17,15
out of shape
3,2,1 come on zim GO

I SUCK at double unders. I think I may have gotten three in a row, but mostly I would two in a row every now and then. By the third set I was just trying to do singles really fast.

Situps: 75, 40, 28, 16 (159)

DU 80
GHD 105

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

15/45
25/32
22/25
22/12

84 dus, 114 sus

SUB 1x jr

245,55
175,40
110,28
65,15

733 total

should have done tuck jumps instead of singles

Double-under for 2 minutes 42
Sit-up for 2 minutes 54
Double-under for 90 seconds 18
Sit-up for 90 seconds 30
Double-under for 1-minute 34 had to sub w Box Jumps
Sit-up for 1-minute 17
Double-under for 30 seconds 19
Sit-up for 30 seconds 20

I went to my first level 1 cert this past weekend at the Criminal Justice Academy in Maine and I have to comment that it was, hands down, the best fitness instruction I have ever received. The trainers were amazing and so professional. This certification was worth every penny and more. I regret not doing one sooner and cannot wait to go to my next one. CrossFit is a lifestyle not a fad and this past weekend was one of the best things I've ever done for myself. I encourage anyone who does CrossFit and cares about fitness and a healthy lifestyle to attend a CrossFit level 1 cert. You will not regret it! Thanks so much to all the trainers for sharing your time and talent.

m/46/177
100-69
77-43
44-26
14-17
235du-155su

Tuck jumps subbed for DUs,
GHD sit ups

202. weak showing; didn't get the hang of tuck jumps until later rounds... would jump as high as i could and then have to reload first couple times.

Double Unders:
115
72
41
26 Total: 254
Sit ups:
66
49
25
12 Total: 152

m/41/170/5'10"

First DU workout other than filthy 50. Need serious practise.

120s 14/41
90s 15/31
60s 10/22
30s 6/11

M/32/146lbs/5'5"

1st round: 139/80
2nd round: 95/44
3rd round: 60/26
4th round: 39/13

Total: 496

M/40/6'/216

Sub'd Single U's for Double U's (not very coordinated)

Single U's - 160, 122, 82, 64 = 428
Situps - 55, 41, 28, 14 = 138

31m/185

DUs: 130/75/53/35 = 293
SUs: 62/38/21/13 = 134

first round of DUs started with 71 straight, which is a PR...situps are still slow

M/32/5'4"/143lbs
As rx'd
Double Unders: 128, 108, 70, 30 total 336
Sit ups: 71, 53, 35, 19 total 178
514 total reps

as rx'd, DU's/anchored situps:
127/61
84/38
49/27
25/16
285/142 total

then CFFB: 8rnds of 95#power snatch, row 200m
11:32

later,
b
m/32/5'8-1/2"/167

i lost count but i did a bunch of both! :D

DU 187
SU 114

F/11/5'2"/108

DU SU
64 62
44 43
23 27
21 17

152 147

5KM WARM UP ON ROWER...

A SOLID EFFORT - DID NOT COUNT REPS

m/29/195

doubled up wods today... giggity:

1000m run
grace 135#
1000m run
13:39

main site wod:
2:00 double unders...122
2:00 sit ups...77
1:30 du...94
1:30 su...61
1:00 du...62
1:00 su...41
0:30 du...45
0:30 su...24

323 double unders
203 situps

CFWU

as Rx'd
(made up for this after WOD on 08/18)

Double unders got smoother as I progressed, but i still had to alternate with one regular jump, which i did not include in rep count.

guesstimates for reps.
[DU, SU]
[25,60] ... 2 min
[25,30] ... 90 sec
[20,15] ... 30 sec

181
GHD sit-ups

Subbed tuck jumps for double unders.
200 tuck jumps total
125 situps total. My butt is raw.

did crunches in lieu of su.
did best at simulating du w/o rope.
535
641

Only single jumping ropes. Still working on the DU's.
80/60/40/20 sit ups

As rx'd

DU - SU
200 - 100
130 - 65
96 - 38
54 - 24

Total 708 (PR)

Thanks again for a great weekend. I really enjoyed all the information and skills taught, even though my body did not like all the skills it will in the near future. Your group (Pat, Karl, Klaus, Mads, Oliver and Courtney) of instructors were great teachers. I will hope that one day one of my guys or myself can make it close to your level of fitness and instructing ability. I will utilized what you have given me for the rest of my military career. Thanks again

Thank you for a great certification weekend in Maine! Id like to the thank Todd, John, Adrian, Joe, and the rest of the training staff for all their great help in instilling the CrossFit methods and standards. I have already begun spreading the CrossFit fundamentals and look forward to continue to improve, coach and refine them with my very own affiliate. Thank you CrossFit and its great to be a part of the family!

Rx'd w/ GHD's

155 reps

did fast singles, didn't count
30,25,20,15 sit ups.

Single Jumpropes Situps
2minutes 226 41
1min 30sec 136 33
1 minute 125 20
30 sec 58 11

working my way up to the double unders,but can't do them with any consistency yet.

On Tuesday 18 Aug:

Joe
Sit-ups/DU's
65/41
44/36
29/23
18/16

Dave
DU's/Sit-ups
50/42
34/39
30/31
10/14

I didn't count the double unders but they are still a work in progress. I started out at 30 second intervals of doubles and then 30 seconds of singles for the entire set. By the end it was 15 second sets. I also sub'd GHD.
CFWU
31/25/16/8

This was nastier than I thought it was going to be. My head hurt something wicked when I was done.

Belgium Cert....
Though I find it hard to believe that you guys read all these posts... there's way too many, I just wanted to say thanks so much for a great cert. You were all so informative, postive, and helpful. I have a log way to go, but that was a great start :)
June from Crossfit Ramstein

as rx'd:

total reps: 458

WOD as RX'd
Didn't count....did workout hard though

Missed

m/40/200

186 - should do tuck jump instead / du's bottleneck

M/26/5'7"/180

Double Unders/Sit ups

137/119
120/95
86/69
57/38

400/321

Subbed knees to chest for double unders

40/40
30/30
25/25
20/20

230 total reps

DU/SU
45/35
36/25
24/14
15/8
=202

Box jumps instead of DU --> no rope
GHD

85/40
55/27
45/20
27/12

436

M/ 35/ 132 lbs/ 5'-6"
As Required:
2:00 D.U. 98
2:00 situp 83
1:30 D.U. 35
1:30 situp 60
1:00 D.U. 28
1:00 situp 39
:30 D.U. 21
:30 situp 23
Totals: D.U.= 162
situps = 205
I couldn't really find my rhythm with the double unders. The situps were ok but I think I should have pushed a little harder in the minute round.. I think I lost a little intensity in that round. I have been doing well with my double unders lately, but on this workout, I was all over the place and couldn't find my timing... oh well.
I did double unders this morning again this morning and worked on my muscle ups a little.
Time really flies by with this WOD.. I still think I like the 50,40,30,20,10 WOD with D.U. and situps better... I did that one about a week ago for thie first time and got 5:45 That's A LOT better time for a little less work that what Igot on this WOD

M/26/162/6'1

As Rx'd

DU/ Unanchored Sit Ups

DU - 423

Sit Ups - 166

Total - 589

M/22/6'2/160

Single Unders

592

as rx'd

double-under
82, 41, 33, 18 - 174

sit-up
47, 24, 21, 11 - 103

total
277

34/m/175

as rx'd
62/56 37/45 27/30 15/18 141/149

tuck jumps substituted:

Mikael
Tuck Jumps: 75,50,30,20 = 175
sit ups: 70, x, 22, 9 = 101 + x.

Next time I'll get a different partner to help me count sit ups. ha ha ha...

Jon
Didn't count tuck jumps
Sit ups: 64, 31, 15, 10 = 120

subbed tuck jumps for double-unders

103 & 121

DU-57
SU-120

247 tuck jumps
153 sit ups

M/24/180

As Rx'd:
336

Then Tabata air squats: 135 (No Butt Ball)

475 total

weak totals but just getting back into Xfit...

154 DUs
99 SU

253 total

After warming up i tried Practicing DU for several minutes, but was unable to get any kind of rhythem. I need a lot more practice.

So because of that and the fact i haven;t done box jumps since starting Crossfit. i did those insted.

m/38/76/200

single unders/scullers

210/71
146/53
108/34
63/21

527/179

m/44/67"/172

as rx'd
du/su
90/50
50/34
32/25
28/12

200/121

390 total reps not 100% sure on breakdown

as rx'd

77/64
59/41
43/23
28/15

=350

m/23/5'11"/174

as Rx'd

du, su

65, 108
65, 84
40, 60
35, 32

205, 284

Tuck Jumps: 70,40,31,25: 166
Situps: 60,40,26,14: 140
Total: 306

Rx'd.

DU=85+45+29+15=174
SU=70+45+33+22=170

m/26/222/6'3''

doubleunders/ situps

1-34/72
2-27/45
3-26/33
4-13/18

very impressed with my double unders today i made a very good breakthrough i take a bow becase today i owe it to myself...

Double-under for 2 minutes SUB Singles - 125
Sit-up for 2 minutes - 68
Double-under for 90 seconds SUB Singles - 85
Sit-up for 90 seconds - 52
Double-under for 1-minute SUB Singles - 63
Sit-up for 1-minute - 36
Double-under for 30 seconds SUB Singles - 38
Sit-up situps for 30 seconds - 22

All sit-ups unanchored.

311 Singles/178 sit-ups

Some DU's mixed in with lots of singles, still working on DU's

175/65
85/41
64/24
46/20

did it, no idea what the du's were but I would guess 70,50,30,20
sits up were 60, 42, 28, 15= 155

As Rx'd
DU-60-32-34-24=150
SU-80-40-30-16=166

total=316

As Rx'd

DU-60-32-34-24=150
Su-80-40-30-16=166
total=316

m/40/67"/185#

DU 15-17-15-5=52
SU 65-48-32-15=160

total=212

2:00 double unders : 76
2:00 situps : 70
1:30 du : 50
1:30 su : 49
1:00 du :23
1:00 su : 31
:30 du : 24
:30 su : 18

Total numbers: 357 DU, 96 situps. I definitely could have done more of the latter if I had my feet anchored, I just couldn't push myself at the end without it.

Now I need to go ice my shoulders...

423

2:00 DU: 32
2:00 SU: 71
1:30 DU: 22
1:30 SU: 55
1:00 DU: 21
1:00 SU: 40
0:30 DU: 8
0:30 SU: 22

DU 282
SU unhinged 162

first wod post.
woding for 10-11 months

excited to be part of the team

Jeff @ home
492 total reps

m/40/6'0"/192

sub'd jumnps for DU

95/96
60/60
50/45
26/20

24/m/204/5'11"

Skipping done single-under

96/50
75/38
45/23
28/16

skip 274
situp 127

m/30/5'10/205

As rx'd with GHD sit-ups

DU/SU
42/41
30/31
12/21
20/13

Total DU: 104 Total SU: 106

SU

m/ 26/ 200/ 74

As rx'd (on a continuously running 10:00 clock)

160 / 68
84 / 48
52 / 25
33 / 12

70-47
43-27
33-17
20-10

267 total

77 - 68
47 - 42
34 - 28
17 - 13

175 - 151 = 326

M/35/6'/204#

did SU since I have not really practiced DU. After the set I did practice DU and was able to do 10 in a row with a SU DU SU DU pattern.

230 50
160 30
120 20
50 12

total 560 SU and 112 Sit ups

Completed 180 Sit ups
78 Double unders

47 - 6' - 210#

As RX'd:

100/70-170
90/48-138
60/30
30/16

Total: 434

220/100
145/69
95/40
34/21

Did single-unders

F / 38 / 64"

66/106
48/68
35/48
10/31

Did single-unders. Need to get a real jumprope. Kept tripping over the bungee cord I'm using.

34/M/201

325

Made up on 8/20 after push-press singles.

Pull in left calf made this a struggle, as did hitting rope off garage door top on last round.
73/68
44/39
33/28
8/14

Total = 158/149 = 307

Situps done with feet under a loaded barbell and heels on an abmat, back flat on garage floor, chest touching knees for situps.

C-
DU-290
SU-180

as rx'd
du/su
45/60
26/43
21/33
12/16

104/152 total 256

(done 8/19)...125/165
Worked on d/u's for about 20 mins. Since I can't do them yet, I subbed box jumps:
20" Box jumps: 34,20,16,11=81
Abmat unanchored sit-ups: 27,16,8,6=57
Hard to do s/u's and suck wind at the same time. Abs started to cramp at the end.

Subbed Tuck Jumps for the Double unders.

Tucks- 158
Sit ups- 157

Total- 315

Tucks 150
Sit ups 150

91 du/ 148 situps

approx: 140 SU/350 DU

DU/Sit-ups
30/53
11/30
7/21
8/13

56/117 = 173

100/40
65/29
50/21
27/13

butterfly situps

DU = 209
SU = 150

Total = 359

Took a while to get in the swing of things for the double unders. Sit ups were unanchored.

du su
20 50
19 33
17 23
18 10

total
74 + 116 = 190

Followed by 090819 and Karen

Subbed Box Jump and sit up's on Ball

BOX
40
32
24
11

Sit Ups
60
44
30
14

246 reps, sub boxjumps

M/29/6'/195

503 total reps of situps and double unders.

DU| 31 | 27 | 16 | 11 || 85
SU| 61 | 32 | 20 | 13 || 126

First time doing Double Unders as Rx'd in a WOD. Finally getting the hang of them, though my shins and feet would disagree.

49/m/190

174 double unders
156 sit-ups

Total DU: 198
Total SU: 157
Total: 355

Tuck jumps and sit-ups

35/30
29/32
22/20
15/12

Substituted aerobics platform on two risers for double unders. Still rehabbing bum ankle.

Subbed Roman chair situps for full situps.

89
67
74
57
51
40
33
24

435 total.

DU total 220
SU total 202

tried double unders for the first 20 seconds, it got ugly so I switched to singles to get a workout. Sit ups unanchored.

Singles Sit Ups
194 46
120 30
92 19
46 12

M/40/6'3"/259#
Done 8/19/09

No jump rope or box at hotel gym

Subbed back extenstions for double unders

Sit ups: 226
Back extenstions: 107

sub'd run

wow, I need to work on this one:

DU=73
SU=161

Felt like I was starting to get the hang of it towards the end.

this cycle has been super challenging for me...who's idea was it to do jumprope after all those burpees yesterday? ha!ha!ha!
i had to wear high heel today for a wedding and my calves...KILLIN'ME!
can't wait till tomorrow.

As Rx'd except doubled the time for jumprope rather than doing double-unders
1) 310/72
2) 220/50
3) 165/35
4) 75/18

M/25/155
21 Aug 09

EJ
M/36/170
DU 42 SU 71
27 34
32 20
8 14
HAD SOME ISSUES WITH TIMING/SCORING ROUNDS AND DOUBLE UNDERS WITH A DIFFERENT ROPE
EJ

Double unders: 143

Sit-ups: 126

M/37/185/5-10
As Rx'd
DU 49-42-24-13= 128
SU 62-35-21-14= 132==== 260 total

did one 30 and one 25 in a rwo..meaning for me I had to du-single-du.
sit ups were with feet not held.
HR avg 160 BPM.

with friend Matt E..
M/45/157/5-7
first time with Xfit and doing double unders

DU-18-18-9-5 =50
SU-55-36-20-8=119===169 total

28 male 198

reg jumps

118 64
70 40
41 27
32 13
201 - 144 total

50/100
30/85
20/60
13/40

410

DU: 45,45,36,28: 154
SU: 50,50,30,20: 150

counting reps during that many DUs is like trying to speak a second language while on fire.

EJ
M/36/170
I DID THIS YESTERDAY AND GOT USED TO THE ROPE A BIT, CRUSHED MY NUMBERS, BUT HAD TO PAUSE BETWEEN ROUNDS TO WRITE DOWN MY OWN INFO
DU-70,55,41,26
SU-56,41,25,12
TOTAL: 327
EJ

20090824 0400hrs
Subbed tuck-jumps for DUs
TJs = 95, 60, 52 and 36 (total 243)
SUs = 45, 30, 22 and 12 (total 109)

sub 4 single under for each DU

102 DU / 215 SU

subbed tucked jumps for DUs

TJ - 100, 70, 50, 30 (Total=250)
SU - 70, 43, 30, 23 (Total =163)

Great work out

Warmup: Hockey Camp
56-60
30-40
30-25
13-14

F/45y/62"/136# JULIA
Single Unders, Sit Ups
129, 40
81, 28
53, 18
21, 9

M/40y/68"/157# GEORGE
Double Unders, Sit Ups
39, 56
81, 28
53, 18
21, 9

WU / 5 Burpees
Double Unders 16.8.8.4=36
Sit Ups 51,33,22,12=118
Struggled with Double Unders but I did get some done which is a victory.
M/48/193#/72"

as rx'd:

260

Erin
as rx'd:

222

M/40/195/6'

211 as rx'ed

m/35/5'9/175

CFWU-3. Reg. Superman. No Burgener so I could keep pace w/Bob. 5 Burpees.
DU-26,23,16,9=74
SU-61,36,23,12=132
Ttl=206
Did all DU as Rx'd. Happy with progress. Good job whipping rope using wrists. Feet, legs more relaxed.

CFWU

I subbed high jumping for double unders.

Time Jumps Situps
2:00 44 54
1:30 50 50
1:00 40 38
0:30 30 13
Total 164 155

CFWU x 3; still no pullups, did ring dips

Not as Rx'd; too slow, too old, no coord for DUs, subbed uninterrupted single rope jumping, maybe one day.

SU/Situps
145/85
140/56
88/41
50/25
---------
423/207

Changed this slightly due to disc issues- did knees to elbows rather than sit-ups

2:00 - 85,46
1:30 - 51,35
1:00 - 40,30
0:30 - 15,15

Total - 191,126

No double-unders this time...straight jumping rope was hard enough for that time...

M/19/5'10/144

sub'd tuck-jumps for DUs, situps anchored ab-mat

TJ/SU
139/54
68/29
73/23
49/14

10-9-6-4
25-20-11-6
loss time in transition
no sub tuck jumps
want to do DU
practice practice
can only do 1 at a time :(

090817

DU/SU
4/35
1/20
1/15
0/10

I'm happy enough. First time I've ever successfully performed a Double-under. I guess for me the secret was getting the right rope length.

122, 60
72, 42
50, 27
29, 17

Total: 419

As rx'd

Still have tendonitis in my leg so double unders were significantly more difficult than they should have been

DU - SU
114 - 91
68 - 49
40 - 31
30 - 20

Total DU: 252
Total SU: 191
Total (DU+SU): 443

at home, UA abmat situps, buddy lee,

84 ~ 74

80 ~ 53

42 ~ 38

30 ~ 20

41m/75.5"/207#

unknown/38

60/26

58/17

28/9

Subbed tuck jumps for dbl unders; situps were abmat w/ feet anchored under dumbells; first set I tried doing double unders before switching and didn't count, so no count for that one.

64/50, 46/32, 24/20, 14/12

Just wanted to post that I did this one. Didn't keep count of reps though. Peace.

double unders
18 12 14 5

unanchored sit-ups
57 42 28 15

as rxd
52/83, 18/53, 23/38, 16/19

DU: 76,50,40,25 - Total = 191
SU: 48,25,15,10 - Total = 98

Total = 289

DU/SU
73/73
53/50
lost count/ lost count
17/18

Lost count pretty quickly.

Estimated:
50/60
20/45
10/30
5/15

Estimated total = 235

14/64
14/39
10/20
7/14

I can't do double under's continuously so there was quite a bit of stopping... however improved.

29/m/185

abmat SU

225 DU
128 SU

31/m/160/56"
74/51
60/31
39/21
11/10
Total:
184/113
unsupported situps

M/27/6"/165

I really need work on my DU's and am going to implement them into my warm up.

no clock today, just pushed both hard for 12 minutes.

407

M/39/182/5'10"