It's been ages, Annie!

Sarah beat me last time...we'll see what happens!

Oh thank god.

My arms are destroyed from the last two WODs.

This is one of the few benchmarks that I'll be able to handle tomorrow.

Fun time.

I have so much respect for the CrossFit Kids crew. They make it look so easy and the kids all look like they're having so much fun!

I'm trying my best but I have a lot to learn from them. Working with kids is as rewarding as it gets. CrossFit Kids sends children down a great road.

Can't wait to go out there in two weeks to learn more about how to make my program bigger and better. I have a million questions!

OMG!!! so here we go again with doubleunders ouch not good yets so double singles i guess...maybe tuck jumps? any suggestions?

just trying to motivate kids to do anything physical lately in computer generation is hard..I remember as a kid i never wanted to be inside..but kids are slowly changing today and they want and aware of there looks..

yes we need to remember for time! for time!

by the way awesome video thats how you kids actively participating....gotta check this out more..

OMG i've just finished "diane" a few minutes ago, logged on to post my time. Surprise, early post. It's gonna be tough tomorrow. 3-2-1 go!go!go!

i like this workout for today. but i have a problem for tomorrow. I broke my wrist 2 weeks ago, and am nervous to get back to into my lifts. What should i do in the mean time?
Thanks, Rich.

Abbs! wow mine are still screaming from barb and now back is screaming from diane wow ill need a wheel chair by tom. afternoon to get around

thinking I am going to do box jumps instead of du's tomorrow. Suck at DU and don't foresee being able to get myself into a lather doing singles of DU's. Should be fun.

what do we think is better tuck jumps or box jumps?

#12 RATB's,
Tuck jumps will have a faster cycle time and will more closely emulate a double under, IMHO.

#9 Rich,
I would ask your doctor what exercises you can actually do. I broke my scaphoid a year ago and was pretty limited, but I did a good amount of one-arm kettlebell training, one-arm pushup and body rows, and pistols. One-arm DL's. Aerobic intervals on the recumbent bike. Try to stay active, but the main concern is getting all healed up. You don't want to prolong or compromise healing time by donking around in the gym.

From all of us at 2-23 IN, 4SBCT, FLWA, let me thank Nadia, Jesse, and Todd for an outstanding Level 1 Cert. We used it as a "train the trainer" course for our small-unit leaders, and it was perfect. We will soon deploy in support of OIF, and I for one am pumped to see the results as we crossfit our way through this tour. On a personal note, I'd like to thank the Glassmans and all on the Crossfit staff for continuing to provide this free resource that so many of us in the military use daily. My background is endurance sports, but I've never felt as strong overall or seen the steady improvement in my performance as I have in the three months I've dedicated to Crossfit. Thanks again from me and the Tomahawk Battalion!

CPT Nate Showman

do people anchor their feet for this WOD or not? I've done it both ways.

This weekend I attended the Level 1 Cert at BGI fitness. The knowledge base of the entire instructional staff was phenominal. They were very helpful with step by step instruction on the movements and giving personal attention to everyone in the group. They are true professionals! The facility (BGI) was top notch. For anyone who is thinking about, or wanting to go to the Level One Cert I would highly recommend it. It is truly an amazing experience being there with the instructors and personally asking them questions from technique,nutrition, and programming. Also, being there with other crossfitters discussing their weaknesses,strength's, and nutritional habits. Thank you to the instructors at the Level One Cert this weekend.

If you can't do double unders, do 5 single unders for every double under. Getting better at jumping rope is the only way to get double unders. Box jumps and tuck jumps won't help. If you get to a point where you can do super fast single unders, you should be able to do double unders.

Embrace your weaknesses, and make them your strengths.

Thanks for a Great Weekend. This was a great Cert and I really enjoyed the Coaches! They made the environment fun for everyone while making the concepts easy for me to absorb and retain. The time spent with us as individuals was much higher than expected, and I just can't say how much I enjoyed everyone. Thanks to BGI for being a great host, you have a great Box and I look forward to coming back for a WOD! Thanks Crossfit!

i haven't quite gotten to being able to do double-unders successfully yet....any suggestions? and should i just do double the amount of singles for this WOD? thanks.

#17 thanks dang i see that hurting alot more but sounds good thanks....As we say here in the middle Rest Another Time.....pushing your limits is the key always...only way you'll get better is to keep doing it till you get it..

I hate and suck at double unders, which is all the more reason to do them tomorrow

NEver done doubleunders. This should be fun.

Man, that Kevin Kwan gets around!

GYMNASTIC CERT. THIS WEEKEND

Thank you so much to coach Tucker and Northwest CrossFit for the excellent cert. held this weekend. We not only learned many gymnastic moves, but learned how to teach others to perform the moves safely.

Tucker, you are a great teacher who knows exactly how to give people the skills and confidence to perform these very challenging exercises. We highly recommend EVERYONE going to this certification!!! Not only did we learn a lot, we also laughed our asses off doing it.

Thanks again,

Mike and Maj Hudson

Diane as rx'd. 4:36.

Thanks to all the instructors this weekend at the Level One Cert. All of them were top notch instructors. I enjoyed the experience very much. Thanks to BGI for hosting they did a wonderful job and anyone out there on the fence about going to a cert do it this weekend was worth all of the knowledge I gained.

From the CF FAQ page:
"I can't do double-unders, or I don't have a jumprope."

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

Now don't give me any guff 'bout that. I didn't write it. Jes' sayin'...
Gloria- Keep postin' woman! Apolloswabbie is right
Cookie- I'm with you, sister.
jpatrick- been meaning to tell you WELCOME HOME and thank you

Hitting this early, 6AM in Jersey, 7pm for lil sis in Japan- miss you Adobo!
Let's git on that giddy-up!

argh- post in filter.
Read the FAQ
tuck jumps are recommended sub for DUs

lil sis- I miss you

My wife and I have attend Level 1 Certs over the past two weeks, hers in Portland at Crossfit HEL and mine this weekend at Crossfit Vancouver. We would both like to say thank you to all of the instructors and the fellow crossfiters for the experience and the gained knowledge.

Absolutely great certification this weekend at Crossfit Vancouver!

Big thanks goes out to the phenomenal coaches who brought a ton of energy, enthusiasm, professionalism and just a whole lot of knowledge to the certs. I'm looking forward to going out and spreading the goodness on to others and making a difference in people's lives just like crossfit has done for me.

Thanks to everyone for making it such an amazing experience.

Dai Manuel

This is my first post. Yesterday's #39 was a punch in the face...and an inspiration. Why aren't the 'ballpark' recommended times attached to the WODs? That would focus CFers and get us to push ourselves harder, right?

Greetings from Diyala.

I guess I am the first one to post a time again today...that's what I get for doing my workout at 6am in Iraq.

Subbed in tuck jumps for DUs and got lots of funny stares this morning jumping up and down in socks. Had to slow down at the end because I kept feeling a sharp pulling at the back of my knees.

Time: 17:20

As Rx'ed

4:35
Double unders killed it.

LEVEL 1 CERT VANCOUVER

Thanks a ton for a great weekend! The certification was amazing! The staff was very knowledgeable and helpful. I learned more than I thought I would and was very impressed with the professionalism. Thanks for making the cert great!

A HUGE step forward - Thanks to the CrossFit team for the Level 1 Cert in Vancouver BC this weekend.

The instructors showed a level of professionalism, sense of humour and quality of care that only deepened my appreciation and dedication to the "Tao of CrossFIt". It is because of leaders like them in the movement that the "good word" of CrossFit will continue to spread. They gave us a sound, solid and competent foundation for us to build upon.

A special thanks to Pat for leading the crew and I must say that Pat and Chuck BLEW ME AWAY away with their depth of knowledge, style of presentation and ability to make sometimes dry material seem relevant, meaningful and better yet transferable to my CrossFit endeavors as well as my future clients.

Thanks Again,
Alan Bishop

29/M/150

I think this should be a under a 5 min workout! maybe under 4 minutes, I am going to kill it! yesterday i missed my work out, I just did heavy lifting for the chest, meaning! right after Annie I am doing Diane too.. YAY! ME LOVE CROSSFIT! CROSSFIT LOVES ME!

What an awesome weekend at the Level 1 cert in Vancouver! Many thanks to the trainers for being so helpful and making it so much fun. The most productive $1000 I've ever spent! I would do it again in a heartbeat! Thanks again!

Annie Total time = 6:25

tried double unders for 50,40 and 30 then switched to tuck jumps because was wasting too much time having to reset after every couple of double unders. I think i'm going to have to practice a lot more.

25/M/185

Time: 7:57

AAAARRRUGGHHHH!!!! Spent 15 min trying to 'teach' myself DUs (never made it past 3 in a row). Subsituted 120 SU for each round...should've listed to those posting a good sub...I feel like I finished a normal workout, not a CrossFit workout. (*mental note - practice evryday until I have it down)

9:18 (w/120 Single ups between sit-ups)

male/17/174cm/70kg

Just did annie for the first time. I have the grace of a pregnant yak so i compensated the double unders for jack jumps.

9 minutes 26 seconds

'Annie' as rx'd...6m11s...hats off to those in the 4's!!

7:16

m/44/185

11:52- my DUs SUCK!

8:45 as Rx'd

Sprained ACL, MCL, Meniscus...blah blah...my life sucks, as the eon of time above shows

m/41/5'6"/145

6:31 feet anchored

25/m/6'1"/170

Subbed tuck jumps for double-unders.

9:31

subbed tuck jumps for double-unders as well

8:06

doing sit-ups with nothing to hole my feet down is my goat.

5:35
Subbed 100-80-60-40-20 Single-Unders

Subbed tuck jumps for DU
8:10

M/48/6'/183

10:47

Cool video. Looks like there are a bunch of CF boxes to visit in Fairfield County, CT.

The longer you stay here chez Crossfit the more you get to "meet" folks like Rob Orlando. Cheers.

Just got back from the Lvl. 1 Cert at Crossfit Asia!

What a fantastic experience! A HUGE thanks to Coach Jamie for hosting, training, and let's not forget, grilling! The amazing quality of your athletes reflects your dedication and skill, and your entire staff radiate professionalism and enthusiasm in equal amounts. I have to mention Vicki, who held down the 6am shift the day AFTER the Cert ;)

Freddy C, Mike & Lisa, Bobbi, Kevin - you guys were relentless for the entire 2 days, despite the heat, humidity and the jetlag. All you need to know about Crossfit is evident in the sheer energy the whole crew put out, whether in the trainer WOD, drilling us on the snatch, demonstrating the stripper deadlift or teaching the founding principles of Crossfit. Freddy kept everything ticking like clockwork and made sure we all had a blast while getting our education. Ok, he may have inadvertantly spat in my food but it's all good, man!

Mike & Lisa - thanks for answering all my questions so graciously and so knowledgeably. I'm sure I only scratched the surface of all the Crossfit knowledge you guys have to offer. And I hope you managed to survive Tokyo without your Crackberry!

Bobbi - you made every second of your sessions count! Merciless! We loved it, even while we were praying for it to end!

All in all, it was just a great experience, and one i'll treasure. Keep up the phenomenal work, guys!

just finished the level 1 certification in west palm beach. Needless to say, it changed my life! I am now more motivated than ever to pursue crossfit as not just my career, but also my passion! Words can not express my gratitude for what I have learned. I implemented just a few of the things I learned this weekend to a client this morning at 0615. What i thought was R/x'd before...boy was I wrong! Knocked my cliet down from 3 rounds of barbara to 1.5 and she really hates my guts right now! HOORAH!

reps as rx'd, subbed tuck jumps

me: 18:18

beemer: 24:13

Annie - buttercup scaling - 3:02

20-15-10 of
single-unders
unanchored situps

CrossFit Level 1 Cert at CrossFit Asia, Okinawa:

Hands down one of the best experiences ever. Being a CrossFit junkie, I felt like I was at my version of Disneyland for the entire weekend.

I have so many good things to say about the whole experience, I don't even know where to begin. First of all, let me start by saying that I was impressed with how much individual attention each participant received from the instructors. Being a teacher, I know that it can be hard to give attention to everyone. The instructors gave everyone constructive, useful feedback with the obvious intention and desire to help people succeed and improve. I was taking notes on how to improve my teaching by watching them!

I know that I'll go back for as many certs as I can get to. Jamie's facility is fantastic, and I enjoyed how open and friendly everyone was.

Thanks Mike, Lisa, Freddy, Bobby, Kevin, and Jamie! You guys rock!

m/33/6'4"/217

Subbed 24" box jumps for double unders which I think was much slower but still kicked my ass

9:14

Leave it alone people, just leave it alone. It'll go away, because its got no friends here anyway.

Are some of you doing ghd's for this? or simple army style sit ups? (well, not simple, but you know what I am asking.)

I've been doing Army style sit ups, but that's because, well, I'm in the Army, so it's just a habit for me. They seem to be doing the job.

Good call julie in 59.

Did my first Linda yesterday, as Rx'd but took forever (1:08). At least I have something to measure against for next time.

As for Annie, I am still too clumsy for double unders, so I did single unders and situps finishing at 8:45, then practiced double unders for another 10 mins.

OUT

15:38

as rx'd

Level 1 Cert. this weekend was amazing! The instructors/trainers did an amazing job at explaing the material. I loved the examples used and the clarification that was provided. The trainers were genuinely interested in helping you understand the movements and the concept behind it all that's was what I value the most. It was very well planned and organized and it ran smoothly. No suggestions. thanks CF for making my life a better one!!!

M/35/185
8:02

M 5'9"/185/28 Rx'd 6:23

did tuck-jumps and situps with the RATB's. finished those in about 11 or 12 minutes (we only had one stopwatch and about 10 people, so individual times had a +/- margin on them). but, as if the WOD wasn't enough, the head RATB decided to throw a 100m log run (140 lbs.) and 20 250 lb. tire flips on the end....i think i have RHABDO, honestly...ouch!!

KEEP GOING!!!

Good call 59 there is really no good that can come from someone who's thoughts are so miss led.

Anyway can I get a noob post cause I'm completely lost.

Hey guys, I just wanted to let you all know how much you motivate me! I've sent out a couple of emails to the ladies that have inspired me and I want all the guys to know how much they have awed me as well. Does anyone have facebook? Friend me, my name is Platoonfitness Miami :) I'm about to do "Diane" and "Annie" today since I was too busy to do it yesterday.

Thanks guys and keep doing what you're doing!!!

Platoonfitness Miami

m/62/5'11"/195 (but fit)

I did 3x subs for DU's (150, 120, etc.)

8:15

Not too shabby for a old guy

Well 11:09, kind of disappointed, after doing crossfit for over a month now (which I know probably isn't long) I thought i'd be able to get this under 10:00. Maybe next time. Great workout though.

subbed 24inch box jumps for DU's

8:45

was really surprised. I didn't break on the box jumps and took minimal rest on sit ups.... thought time was going to be faster.

m/32/6'6/244

The Mac: m/37/222

subbed tuck jumps for DU's
sit-ups 4 sets strict and last set GHD's

time 15:11
stopped to help and instruct beginners after every set it seemed...like to get my workout same time but sometimes you need to help others...its a good feeling...I'm the founder of the RATB's and well we are now today 10 strong hope to keep them all on board...

I have a question from yesterday, actually. It has to do with the discussion of intensity, which someone posted from the Brand X site.

The point of the admonition had to do with the formula for Power:

P = (F x D)/T

As I understood it, the suggestion was that longer workouts (using the prescribed loads) are less effective than shorter workouts (using scaled loads), because longer workouts necessarily have a greater divisor (Time). Thus, lower power output.

So far, this makes some sense to me, but here's where I get stuck:

It seems as if the values for Power and Distance should be more-or-less constant for any particular person, at any particular time, doing any particular workout.

That is to say, I am only as fit as I am today. This means that I am only capable of putting out a certain amount of power, no matter how hard I try, or for how long I work. Similarly, the distance that I will move the loads remains constant, regardless of the loads used or the time taken.

If that's so (maybe it isn't, I don't know), then won't my loads lifted always be in more or less the same proportion to one another, no matter how I manipulate the variables?

Mathematically, this conclusion seems unavoidable. If Power and Distance remain constant, then you will always have to halve your loads if you are going to halve your time, etc.

So, aren't we just robbing Peter to pay Paul, if we make shorter times the absolute objective for all of our workouts?

More practically, won't a person improve at more or less the same pace over time, regardless of the variable that they choose to pursue more aggressively? And if so, won't they eventually develop the ability to perform prescribed workouts in canonically acceptable and worthwhile times, no matter how they decide to skin the cat?

Did anyone even bother to read this whole, stupid thing? Obviously, I thought it was an interesting idea, but I'm not sure if I'm really competent to evaluate the proposition just yet. Can someone help me out?

Thanks.

m/35/154

"Annie" as rx'd 4:41pr by 48seconds!!

did tuck jumps and situps with the RATB's, finished somewhere around 12-13:00, then did a 100m log run and 20 250lb. tire flips. i feel sick and invigorated!

KEEP GOING!!!

m/28/6'1/192
tuck jumps for DU, GHD situps
21:06

f/27/5'7/127
DU, GHD situps
21:18

Which is the better sub for DU? IMHO, the best sub depends on why you can't do DU yet. If you don't have the ups, then do tuck jumps. If you can't get the rhythm of the rope, then do 4-5 single unders for each DU. If the problem is a combination of both, pick the sub you hate most. :)

#75 Shane Cross .. CONGRATS on the PR!! That's a pretty good time my man, you've motivated me to go take care of this WOD now rather than waiting until later.

M/53/181
As rxd: 4:52

m/29/5'11/168

rx 8:02

bw 165

subbed 2x for double unders

5:45

Bill,

Force (load) is a variable on the input side of the box, as is distance and time. Distance is the only variable that necessarily remains constant for an individual (assuming that you are not one of the X-Men, Stretch, whose arms can grow longer). Power is a dependent variable, on the OUTPUT side of the box. It is anything but constant; it will change depending on Force (load) and time, even if D remains constant as it must.

Yesterday's discussion was needlessly darkened by a couple of posters who did not read the original post from Gloria carefully enough to realize that it was a re-post of Jeff Martin's coaching tips on Brand X just prior to posting the BX scaled WOD's. She was on the receiving end on ad hominem, always the wrong place to be and the wrong place to be put, but in this case all the more so since she was simply forwarding Coach Jeff's post.

When Coach Glassman (Coach) is asked the question "should I struggle through 'as Rx'd' and take lots of time, or should I scale and aim for a faster time" his answer is always "Yes!". There is, indeed, a benefit to both approaches. While the "holy grail" of CF is to do each WOD "as Rx'd" there is still a metabolic pathway "sweet spot", a planned training effect, an intensity stimulus that is the target for each WOD, especially the benchmark "Girls". For newcomers, and judging by the discussion yesterday for a significant % of long-timers, this is a concept that is poorly understood.

The essence of Crossfit, as Jeff points out, is INTENSITY. There is, indeed, a benefit to playing around with WOD's to achieve additional outcomes, but the default setting for a CF WOD is the intensity. In this case, Power = Intensity.

That was the point of Jeff's post, graciously brought to us by Gloria.

Response to Bill #74 in the filter around #82.

I'm starting to get a complex...

m/36/211/5'11

9:09 (pr by 16 secs)

* subbed 2x for double unders.

Wonderful ... cardio is my weak point!

Subbed 3x for double unders and mixed situps with crunches when I felt like giving up

19:45

Although not very impressive, I am just glad to have completed (at least a part of) this workout. Before I found Crossfit, I probably would have just said, "HELL NO YOU ARE CRAZY!!"

(Annie ... there is a thin line between love and hate!!)

17:12

DUs
anchored Abmat sit-ups

First time with Annie. Will do better on DUs next time. Many singles in between DUs. No consecutive DUs this time (although in a pinch I could do 2-3).

RE to ?? about scaled workouts:

The CF Journal article "Scaling: How Less Can Be More" by Clea Weiss (June 6th, 2009) provides phenomenal information and guidance about this topic. This article is gold, baby, GOLD!

Well not as quick as the rest of you guys. I have discovered I can not jump rope!

Subbed 5 singles for each DU (so 250,200,150,100,50) and Rx'd sit ups.
15:18.

replaced with 6 x 1/4 mile hill repeats, 2x 1/4 flats at 5k race pace, and plank pose for 2 minutes. No time for two workouts today.

7:02 PR
missed a du on the last set so I did one more after the 10 situps.

Anchored Abmat situps

14:55 as rx'd

m/43/65"/170
8:39 as rx'd

did 5 singles to 1 double and situps as rxd for a time of 23:33. Bruised ribs still slowing me down badly but still pushin. Goin to see my Marine recruiter today hopefully ill get some good news...

m/43/65"/170
11:07 as rx'd

DU's were painful. Winded the entire time.

12.46

5:10 (PR)

* abmat situps

#74... "More practically, won't a person improve at more or less the same pace over time, regardless of the variable that they choose to pursue more aggressively? And if so, won't they eventually develop the ability to perform prescribed workouts in canonically acceptable and worthwhile times, no matter how they decide to skin the cat?"

No. You are not going to improve unless you push yourself. Regardless of mathematics (it really is not relevant), the idea of the post was a motivation tool. Motivation is what its all about, and the more you have the harder, faster, and more intense your workouts will become. This is the only way to improve, and please anyone correct me if I'm wrong, but this is the Crossfit ideology.

As Rx'd 12:39
(Subbed 2x SU's For DU's and practiced DU's after Annie)

05:24 as rxd. my favorite quick little work out.

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
subbed tuck jumps
9:43.8

Did a double WOD since I was too busy yesterday to workout...

32/F/170/6'1

"Diane"
6:59 (scaled: 185DL)
(scaled: "A" Frame pushups off 24" box)

"Annie"
as Rx'd
7:02

Guys and Gals, add me on facebook!!! My name is Jenea Skeeters
I wrote a message stating how much you all inspire me and want to have you all as friends on facebook but I gave the wrong facebook name. It is Jenea Skeeters. Add me!!!

#96, you're absolutely correct. Mathematics has nothing to do with it, #74 you're completely over complicating things. When you sit down and start CrossFit for the first time, you are going to be smoked, no matter how you do the math.

If you don't find the motivation, or workout with someone to push you through these crazy workouts, you will never see the results that you desire. The more you keep with it, the harder and faster you will go, and you will want more and more out of the workouts, and the more you will raise your level of intensity.

GET SOME

13:12

As I suck at jump rope a replaced the double unders with just jumping as follows
5 min
4 min
3 min
2 min
1 min

and sit ups a rx'd with abmat

completed in 26:45

Did this one after PT today in 7.04.

m.23.175

rx'd

8:16

Bill 6:31 a.m. (wow, get some sleep brutha), the numbers just don't fall into place that neatly. Let's say you try Fran after just a week of crossfit, as rx'd (don't know who would be dumb enough to try that, of course). Let's say it takes you, oh, I don't know, 20:42, just to pick a purely random number that is totally hypothetical and is not, repeat not, my time for my first Fran. Now, let's say you try it again a month later with 65# instead of 95# and do it in, oh, 7:35 or so. The weight has not "halved" and the time has more than halved. Your power output the second time is much higher. The first attempt is more of a strength session than a metcon, so arguably you don't get the same metabolic benefit, because maybe you spend a lot of time resting because your muscles have hit failure, rather than continuing to move with a lighter weight. Of course, none of this is perfect and it sure seemed to me like I was getting a good metcon the first time around, but I think there is something to this. In general things go better for me if I scale back the weight to a point where I don't hit failure on these metcons. This is particularly true if the WOD is time limited, e.g. maxiumum rounds in 20 minutes. Then, you really don't want to spend any of that 20 minutes standing there staring at the bar, unable to move.

Does that make sense?

9:32 as rx'd, last 2 sets of DU's were smooth, the first three, my toes were bleeding.

#96... "NO. YOU ARE NOT GOING TO IMPROVE UNLESS YOU PUSH YOURSELF."

Got it. I never suggested that a person shouldn't (or wouldn't) push themselves. My question has to do with what constitutes 'pushing yourself.' If a person is doing prescribed loads in 12 minutes, and working as hard as they are able to tolerate, is that really a less valid workout than one in which they do scaled loads in 6 minutes, also working as hard as they are able to tolerate? Whichever way you approach things, the limiting factor seems to be the fact that you are working as hard as you are able to tolerate. As long as you are doing that, it seems to me as if the outcome should be the same.

"REGARDLESS OF THE MATHEMATICS (IT REALLY IS NOT RELEVANT), THE IDEA OF THE POST WAS A MOTIVATION TOOL.

Well...the mathematics are certainly relevant. The mathematics are an attempt to describe how much power is being exerted, which was supposed to be the underlying concern here. That's why the formula was included in the first place. At any rate, I'm not the one who brought the mathematics into it. Someone else did. I'm just trying to think this through. Moreover, I understand that the post was supposed to be a motivational tool. In fact, it did motivate me. That's why I'm asking the question. I had never considered the point before, and I want to get the greatest possible benefit from each of my workouts. I'm just not sure that I'm convinced yet. Beyond that though, I think you'll have to admit that the tone of the post was a little on the...um...normative side. Surely, you're not suggesting that I shouldn't question ideas before accepting them, are you?

"MOTIVATION IS WHAT IT'S ALL ABOUT, AND THE MORE YOU HAVE THE HARDER, FASTER AND MORE INTENSE YOUR WORKOUTS WILL BECOME. THIS IS THE ONLY WAY TO IMPROVE..."

I think that you are absolutely correct about this. I can assure you that I am as motivated as I know how to be. I'm just not sure this means that all workouts must necessarily be performed using loads that are conducive to sub-6 minute times.

Maybe it does. I don't know. That's the only reason I asked.

CROSSFIT BGI CERT
Thank you so much to the instructors this weekend. You all were very professional and each had a wealth of knowledge to teach. Thank you also to Todd and Dana for hosting this cert. Your facility is amazing. It was a pleasure to meet and train with all of you.

CFWU- 2 sets of 13 jumping pu's
1/2 mile run

Subbed tuck jumps for the DU's
12:33

m/28/175

8:01 Rx
PR by 2:44!!

24/m/175

as rx'd

9:48

A big thank you to all the trainers/instructors who lead the CrossFit Cert in Vancouver this past weekend. The instruction was clear, thorough and delivered in a very hands-on, lively way. I learned a great deal and look forward to using those skills to further my own education and career. I would also like to thank all the participants as well. Your passion, motivation and hard-work was contagious and definitely kept me on my toes!!! The only "negative" comment I have, if you can call it that, is that I wish the cert would have continued for at least another day.. . I was itching for more!!!! Thanks everyone!!!

34/M/6'00/190

7:58

34/M/6'00/190

7:58
abmat anchored
1:18 slower than pr 9 months ago

Still not jumping, so subbed du's with 20" step-ups.

12:46

"Annie" as rx'd

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (abmat anchored)

12.31 (a 6.24 improvement of Dec 08 time)
Finally getting multiple DU's

m/32/185/6'2

05:41 min
as rx'ed

25/m/5'11"/208ish
7:30 as rx'd w/anchored abmat situps

Huge thanks to all the coaches at the Level 1 Cert in Vancouver, what a great time and awesome learning atmosphere. I learned way more than i ever could have imagined! You guys & gal truly are Rock Stars! A special thanks to Team Ninja for keeping it fun!

As Rx'd 13:11

M/23/185/5'10

This turned into a skill work day from the offset. For the first 50 I was only able to do 1 in a row. For the 40s I managed to get a bit of a rhythm and started nailing some in a row, the best being 5. Spent about 30 minutes on just double unders, it helped a bit, but its obvious that I need to spend more time with them.

34/F/5'10"/160

This is the third WOD in a row that hits one of my weaknesses - agh! Barbara was all bodyweight, Diane had the HSPUs, and Annie curses me with double-unders :p

Felt tired today, and had to use a rope that was too short, which didn't help my motivation. I broke up my double unders WAY more than usual because I felt so fatigued; I don't think I got more than 10 consecutive, and I usually can get 20-30, so I'm not sure what was wrong. If I'm feeling better, and I break my sets less, there's no reason why I can't get sub-7 next time. Blah.

7:49 PR

as rx'd 6:57 abmat situps, unanchored feet. My abs were still killing from Barbara so this was extra fun. Finished with

4X4 back squat

275-275X2-265-265

scaled to pack

8:01

(note to self: next time attempt 45-35-25-20-15 within 8 mins)

Will have to make this one up. I didn't think it would be much of a deal if I took my boot off and did yesterdays(Diane) WOD today, but jumping rope isn't a good idea. Trying to listen to the voice of reason.

Get some, Go again!

Teri f/37/5'7/155
as Rx'd
7:50 PR

29/6'1/212

18:03 with to many rests in between

m/29/195

RX'd 6:30 **Non-Anchored Sit-ups

took most of first set of DU's to get my rhythm, and the rest still sucked!!! Another thing to work on...anyway, 11:41 as rx'd...

41/m/235
Rx'd
8:39 pr

Excellent cert this weekend at BGIFit- what a pleasure to be in the company of such stellar staff, as well as BGI's impressive facility. Thank you to Todd and crew- not only for knowledge shared but the open environment for post WOD/session convo :) BGI is fortunate to have such quality trainers, as well- Jenni and JMac are top notch, for sure.

F/34/120
12:15
Sub'd box jumps for double unders
Completed at PAC

2nd week of CF and i think this is the first wod ive finished as rx'ed

M/22/6'1/185

8:30...didnt have a stopwatch so its not exact but close enough

m/26/210/70"

as r'xd

13:33

As rx'd
8:31

as rx'd: 8:07 PR by 1:33

m/41/165/5'11"

as r'xd

8:00

Anchored feet - Marine Corp standard

amazing people can pull off 4-5 minutes on this wod, less then 1 second per movement - including transition time. That is sick.

I will do the wod soon.

M/27/5'6"/204

I forgot to keep the times, but I finished them, which is a big surprise for me. I usually don't do so well with the Double-Unders.

M/29/197
sub'd tuck jumps
9:15

Rx: 14:47
Just switched to a speed rope from a cheap plastic jumprope and I can't get the tempo right. How frustrating.

5.51 (pr)

BTW can i just throw something out there..please coach no more abs!!!!!

Had an incredible time at the L1 cert at CrossFit BGI. And WOW, BGI! You have a top-notch facility!! Heck, you even have clean showers. Crazy!...To the cert staff, your instruction, knowledge, and enthusiasm was excellent. Having done CrossFit for a year, I was still surprised at the level of detail we can dig into the basic movements. Your instruction has given me the strong building blocks to be a coach and will also no doubt improve my own development. HUGE THANKS to the staff!! And shouts out to TEAM SUPERMAN!

Subbed x3 normal jump rope for DU's, and sit ups as rx'd .. 8:10

Cannnn't wait for tomorrow

GET SOME!

Scaled to puppies.

25-20-15-10 reps of:
Tuck jumps
Sit-ups

4:01

Two girls in a row at very good times! I'll have to up the scaling next go-round! Not to mention start jumping rope for my warm up every day...

Also, a thought to Bill #74 though I'm in no way very knowledgeable on this subject: I think #105 has a very good explanation. If the RX'd weight brings you to muscle failure before completing the workout, you'll be forced to spend relatively large amounts of time resting before you can continue any reps. That means that the time for the workout doesn't just increase in direct proportion to the decrease in load (by slowing down each rep): past a certain point it's exponential due to the combined slowing and rest periods. Your ideal load to complete a workout, at least as far as I understand it, would therefore be a load that brings you to muscle failure one rep AFTER the last rep. This will maximize total power output without exponentially increasing time with rest breaks.

Just my newbie $.02 !

Comment 57 from Jerry is really disturbing. I guess there are ignorant and intolerant people everywhere. Let's condemn all African-Americans for the acts of a few, that's really intelligent. I am sure your parents are proud.

M/47/66"/135

Sub'd Tuck Jumps for DU's...

7:24

Cheating, I know...

41/m/176cm/72kg

As rx'd

8:57 PR

Sit-ups on floor with feet fixed.

Warm-up: Row 500m, pull-ups, knee raises, 10 double unders

Annie as RX'd:

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

Time: 10:26.81

Had a bunch of missed double unders in the round of 40 which killed my time.

33/m/210/6'5"

9:31 PR by 23 seconds

8:30
TJ for DU

M/ 40/ 210/ 6'
Sub'd 100/ 80/ 60/ 40/ 20 regular jump ropes for DU's. SU's as Rx'd.
8:15

Subbed tuck jumps. 11:06
Last time I did this was right after I started CF, did little less than half the reps, in half the time.

#105 (Kamper)

I think that you are making a lot of sense. The whole thing makes a kind of sense to me, except for the fact that the numbers don't actually seem to work out.

There may still be a couple of problems with your response, however:

1. What you have actually described is exactly what I would expect. That is to say, you are describing improved performance on the same workout over time. It seems to me as if this is what ought to happen for anyone who is making a sincere effort at almost any type of workout. My question doesn't have to do with whether or not a person might be able to put up those kinds of numbers over time. Rather, it has to do with whether or not they COULD HAVE put up the latter set of numbers (using scaled loads), if only they hadn't made the mistake of using the prescribed loads, ON THE SAME DAY.

2. I have no way of knowing if those numbers are actually legitimate or not. As you have said, you were using hypotheticals in your response. In principle, that's fine for the purpose of making a point, and that's exactly what your numbers do. But in reality, the point only holds if the numbers that you use are at least somewhere close to verifiable human experience. Otherwise, you can make the numbers show whatever is needed, just by plugging in the appropriate variables. I'm not suggesting that that;s what you are doing. I'm just pointing out a methodological problem.

So, here's what I'm going to do: I will attempt yesterday's workout again today and see what happens. I finished 225# deadlifts and HSPU with feet against the wall in 20:00 exactly. I will scale back to 115# deadlifts and piked pushups. Those loads should be just over half of yesterday's workout. I'll see if I can get close to 10:00, which would represent a higher power output on the same workout, without the benefit of increased performance due to the effects of continual training over time.

I'm plenty sore from yesterday, so I'm sure that's going to hurt my time, but I'll let you know what happens.

Thanks for the response, by the way. Thanks to each of you. I seem to have one that's still in the filter. Maybe others do as well. I'm enjoying thinking through this, and I'm grateful for your time.

Best,
--B

rxed

7:11

need to get a speed rope

m/26/5'8"/140#

7:43

unanchored, abmat situps

@EriCRossFit

14:27
subed tuck jumps

Cannot get the Double Under!! Did two rounds with 2x Single Unders, then added 21-15-9-5 Handstand Pushups, and 50-25 pushups.

Time for 2 rounds of Annie with 2x SU:
18:30

Cannot get the Double Under!! Did two rounds with 2x Single Unders, then added 21-15-9-5 Handstand Pushups, and 50-25 pushups.

Time for 2 rounds of Annie with 2x SU:
18:30

OOPS forgot to ID my stats
m/44/5'9"/160lb.

M/22/6'2/160

18min as rx'ed

unanchored sit ups
first time actually getting double unders. Still not able to do one after another though. Had to do one every third jump so single, single, double. Made it take a lot longer but one day I'll get them :)

10:02

subbed tuck jumps for double unders

3 sets:
ball buster squats 125lbs
overhead walk 24lbs

#145 (Eric):

Perhaps you are right. That's not what the formula for power output seems to say, however. It simply uses "Time" as the divisor for the right-hand side of the equation. That seems to me as if we're just talking about the total time elapsed for the whole workout.

But maybe it's more complicated than it seems. Maybe a truly accurate appraisal of "Time" would count only the amount of time during which the bar is actually moving -- it would have to do with the velocity of the bar, I guess.

Then again, no...because -- if we were only counting the amount of time during which the bar is actually moving -- it wouldn't matter how long you rested for, and the whole thing would fall apart. For now, it seems to me as if "Time" must equal the total time elapsed for the whole workout.

The math still seems like it doesn't quite make the point that it's supposed to make. Of course, I haven't taken a Math class or a Physics class since Def Leppard was cool. And had a drummer with two arms. What do I know?

As I said above, I'm going to try it out and see what happens.

Thanks.

Annie:
As Rx'd
7:16

Sit ups anchored, hands on head.

Then I did Diane...

i think i understand what Bill (# 154) is getting at, the only problem is that the goal is not time, the goal is effort. the whole idea, as i understand it, of scaling down the WOD is not to make some arbitrary time, but to keep the same intensity throughout. i think Gloria's statement, if taken in this context, is excellent advice. if, however, it is taken purely mathematically, then it could be a little misleading. as one of the other posters suggested, i also think you're making it more complicated than what it really is.

that's my $.02

A few comments about the Level 1 Certification at BGI Fitness.
It was a ridiculous weekend. Each day we were bombarded with tons of information including how to set up, perform, correct and teach movements. What was ridiculous about the weekend was that there was not one part of the weekend where I felt that I could have thought of any question or comment. The amount of knowledge that each of the members of the certification staff has is amazing and the way that they all presented it was so clear and easy to understand and follow. There were tons of questions asked and there was never a time that there wasn't a great, clear and practical answer. The staff did a fantastic job of breaking down the movements, explaining the theories behind CrossFit and making the educational weekend fun. Thanks to BGI for hosting, it is a great box and thank you to the trainers who made the cert what it was.

Bill, read the What Is Fitness article again. You are trying to test and compare different metabolic pathways. My understanding is your 10:00 time will be developing the glycolytic pathway (mid-powered), while your 20:00 time is leaning more toward the phosphogen (high-powered) pathway. Both pathways need developing, and scaling like you are testing is adjusting which pathway gets hit more.

11:58
double unders are getting better.
sit-ups unanchored

M/31/185 rx 6:51

M/41/178

6:10

The crossfit level 1 cert class at BGI this past weekend was absolutely wonderful. The staff were thoroughly knowledgable, a pleasure to work with, and truly projected the positive, encouraging attitude that i believe is what crossfit brings to the community. This class was one of the most informative, useful courses i have taken. Thank you so much for the wonderful experience!

I attended the level 1 cert. in West Palm last weekend and met Jenni Orr. (go back and watch the videos before the Dirty South qualifer) At maybe 110 lbs she swung a 70 lb KB from the ground to over head on the first swing. Followed it equally as effortlessly with 4 more. Set it down and had no interest in impressing anyone but was only concerned about providing a good demo. (all 9 essential movements, 95 lb thrusters, men's height WB, muscle ups, kipping pull ups, ect.)There are no egos in crossfit. But watching a truely elite athlete crossfit is inspiring. Thanks to all who made the weekend great!

14:57
Had a bunch of missed Du's in all rounds unanchored Ab mat sit ups

Crossfit Level 1 Cert. @ BGI,WPB,FL
Till September 12th 2009 I was thinking to be in good shape after beeing working out from 10 years and beeing a Certified Personal Trainer from 2 years...then I met Crossfit and "Fran"...They made me change my mind!!! There is always something new to try and to learn...Thanks Crossfit!! A particular thanks to all the Instructors and to BGI, it was a great experience that I recommend to anybody!
Life is a race...train for it!

Bill,

I have one in the filter around #82. With an as Rx'd time of 20 minutes ystd you should NOT repeat "Diane" today. Your time implies a certain training level and fitness level that is near beginner or novice Crossfitter, regardless of your prior fitness or exercise history. Rule number one in Crossfit is BE SAFE. While the true monster Crossfitters we all admire might be able to do back-to-back "Diane" without fear of injury, the rest of us probably can/should not. FWIW it took most of the Games athletes quite a bit of time to recover from that experience, too.

The advice you have received and the answers you have received are all valid. We seek increased "area under the work" curve in Crossfit. Moving 1/2 the weight the same distance >2x faster produces more work, more area under the curve, and therefore greater intensity. (My filtered post is more expansive.)

That's the point of the post from yesterday. Don't do it again today at any weight. Be safe.

--bingo

23/m/180
SB(3x5BS): 225-245-245
WOD(w/half#burpees and frog s/us): 13:48
Handstand work

33M/5'10"/185#

12:52

6:03

47 - 6' - 210#

As RX'd:

5:52

Anchored, Ab-mat situps

48 / 177

as rx'd

13:39 PR by 3:19 -- anchored sit-ups

as rx'd 15:56
all sit ups were GHD

WOW! What a Great Level 1 Cert in Vancouver!!!
Thank you to all the coaches/trainers for all their insight, encouragement and humour. I had a blast learning from the entire group. Thanks!
One comment;would be to ask participants at registration if they were okay with giving out their address/email/phone/ affiliate they work out at.That way we could keep in touch or drop a line if we were going to be in the area for a WOD. Keep communication restricted to Crossfit , no spam/honour system. Just a thought!
Fabulous Job and congratulations to all that accomplished their 1st whatever this past weekend

ugh.. subbed ghd sit-ups and 30" box jumps
reps are the same

15:49 min

“Annie” as rx’d, 10:20, PR by about 2 minutes. Some noticeable progress on DU’s but they still suck. Still taking a single jump in between doubles, still missing a lot. Feeling jet lagged, wanted to take a nap rather than work out today.

Buy-in: 2 rounds of 400m run, 6 ghd, 6 be, handstand and hold, 6 pullups, 15 OHS 45 lbs, L-sit and hold, in round 2 went to 20 reps OHS. Cash-out: SP 3x5 95-100-100, bp 3x5 135-155-165, sldl 3x5 135-155-165, dbsp 2x10 35-35. Want to work on overhead lifts and presses in general these next 2 months. From humble beginnings.

8:55 sub 3/1 singles for doubles.

as rxd
6.34(PR)

13:23 as Rx

Double unders need work.

m/36/211/5'11 (2nd WOD today)

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

*Scaled D/L to 205#
12:39

I've a question in regards to yesterdays WOD Diane. When performing the deadlifts are you allowed to drop the bar at the top of the lift? I try to string the lifts consecutively but once I get gassed I tend to drop the weight at the top of the movement after I've opened my hips. Is this allowed in a metcon workout? I know for the power movements such as one rep max I perform the complete movement up and down but I could find a definitive ruling on the metcon lift. Any help would be appreciated.

7:33 subbed tuck jumps for DU's and feet anchored on situps

(Barbara-Ann)
We did Barbara with a little bit of Annie mixed in.
5 rounds
Although some of the athlete’s technique was not strict and some of these movements would not have counted because they were half a pull or push up etc….
20 pull ups 20 Jump ropes singles
30 push ups 30 Jump ropes singles
40 sit ups 40 Jump ropes singles
50 squats 50 Jump ropes singles
1.3:20
2.7:55
3.12.34
4.17:50
5.22:23

(Barbara-Ann)
We did Barbara with a little bit of Annie mixed in.
5 rounds
Although some of the athlete’s technique was not strict and some of these movements would not have counted because they were half a pull or push up etc….
20 pull ups 20 Jump ropes singles
30 push ups 30 Jump ropes singles
40 sit ups 40 Jump ropes singles
50 squats 50 Jump ropes singles
1.3:20
2.7:55
3.12.34
4.17:50
5.22:23

RE: CROSSFIT LEVEL I CERT - CF VANCOUVER

What an amazing experience! I'm a little disappointed today, kind of like the let-down at the end of summer camp.. I want more! ;-)

CrossFit HQ has set an impressive standard for their Level I Certs, you could not ask for a more professional, knowledgeable, engaging, exciting, and experienced team of trainers.

Glad I got to meet such a great group of people, learn so much, and have fun doing it.

Chuck, Pat, Chris, Jesse, Curtis, and Nadia - thank ya's so much for giving up your weekend to give us such a great one! You're a classy crew.

Much love,

Teri ("bicep tendon") Leslie
:o)

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Subbed these with Tuck Jumps)
Sit-ups

9:31

This last weekend I got the oppurtunity to do a Level 1 Cert with the 2-23 IN at Ft. Lewis Wa. I am a personal trainer at Ft. Lewis and a powerlifter for years. I really enjoyed the structure of the class and how professional and knowledgeable the instructors were! I have no arguements with Crossfit even down to the nutrition. I really love how Crossfit emphasis's on body mechiancs. It was one of the best training classes I have had. I was looking for something new and now I have it!
Thank you to the Nadia, Jesse, and Todd! Lots of fun! Thank you to the guys at 2-23 IN and Good Luck and Be Safe over East!!

Double-Unders defintely need work. It's more a coordination thing than strength and stamina. I felt surprisingly tired all day. Like I had just finished a strength training routine.

13:55

Dr.Seuss 191, if you have to drop the weight, you should probably scale it down a little. Ideally, you'd be at a weight where that first round of 21 is 17/4, or 18/3 and the whole set is done in about a minute. If you do all 21 in 30 seconds, its too easy. If you do them in 3 minutes, sets of 3 or 4, its too heavy. There's no exact rule of thumb, but hopefully this helps a bit.

The shorter WOD's, couplets & triplets especially and most of the 21/15/9, are designed to be done in less than 10 min. If you can do them in around 5-8, you're at the right scaling. If you're under 3 minutes, you should probably scale up!

M/34/6'/220
subbed 24kg KB swings for du's, misplaced my jumprope
50-40-30-20-10
10:22

27m/220/6'4

10:44

m/21/160lb/69''

subed DU with tuck jumps. Pretty easy day

5:10

F-33-120-5'4
as rxd
7m34

Rx'd

6:30

subbed tuck jumps
physioball ghd sit ups

9:17

done after 8:00 diane

As RX'd. SUs done anchored on floor, all unbroken. Got 11 DUs in a row, new PR, majority chained between 2 to 4. 10:13
R1: 3:14
R2: 2:45
R3: 2:06
R4: 1:28
R5: 0:38

RX'ed

8:05

Abs still burnt from Barbara. I know I could do this way faster.

Worked on some snatch form after.

50, 40, 30, 20, 10:

double unders (got stuck on last rep in two rounds)
anchored situps (abs really weakened round of 30 & 20)

8:38 09/14/2009

M/18/160/70

subbed tuck jumps

8:16

AWESOME CERT! I had tons of fun, met lots of great people, and definitely learned alot to apply to myself and for future clients. Just want to say thanks to the crew that was out in Vancouver this past weekend. They all rocked. Keep at it!

WOD - (mod: GHD for all situps) 18:35

#177 (Bingo):

I will look for your earlier post. Something needs to be explained to me in much greater detail, and I'll be glad to get this worked out.

Also, thanks for your concern. I did it anyway. I'm fine. More importantly, I finished in about 4 minutes.

This seems to suggest at least three things:

1. The OP is definitely correct about the benefit of faster workouts, if the goal is to produce a greater amount of power.

2. In order to realize these benefits, it is probably not necessary to scale loads back in direct proportion to the time reduced from the length of the workout.

3. Bad day yesterday?

Why any of these things should be so is thus far incomprehensible to me.

I also don't see why I endured something approaching infinitely more misery during yesterday's workout than today's.

There are so many things that I do not understand...

Lastly, several people have informed me that I am making this more complicated than it needs to be. I am not. It is as complicated as it is. I didn't make it that way. I'm just trying to figure out how it works.

It's mental-bolic conditioning.

Plus, I went and tried it out for myself.

OK. I'm done now. Thanks, all.

Benny #199,

Thanks for your response. Some of your information was informative but I'm thinking more in terms of the crossfit games or any affiliated gym games. Today I did Diane in 6:24 but like I said, once I got gassed, I started dropping the weight at the top of the lift. I'm trying to figure out if there are standardized rules for Diane or any other metcon that incorporates deadlifts. Thanks again.

Annie = 9:16 as Rx

4:55

m/38/76/205

16:25 as rx'd

Slow, but still getting the hang of DUs. Mostly I was doing a 2-1-2-1 pattern, but overall probably had at least 2x as many singles as DUs to complete each set. By the last 2 sets I was getting more than one DU at a time but still a long way to go.

10:08. Not proficient at double unders yet. Most I strung together was 3, and generally 2 doubles and 1 single alternating. I'll work on it a bit and see if I can't get my time into the 8s for next time.

substituted du for tuck jumps
10:55

21-15-9
55# swing
35# halo

^4:14

26/m/5'11"/177
as rx'd
8:41(PR) almost 3 minutes

I like Bill's questions. I am wondering if I did Diane as rx'd twice and improved on the second time, and then did it scaled twice and improved on the second time, if my increase in power would be the same. I know going from as rx'd to scaled usually gives a power increase. I understand that, but I wonder if the power increase would be the same percentage with consectutive as rx'd, or scaled. Just a thought. I personally like to go through as rx'd every time that I possibly can even if I sacrifice time, because I am seeing great gains from one time to the next and overall in my fitness.

M/28/5'6/145 LBS

50,40,30,20,10
DU/Substituded SU w/Knee to Elbows

16:21

tuck jumps

12:00 even

"Annie", all three as Rx'ed.

M/16/5'11"/168
6:10
His first time with Annie.

M/50/5'11"/172
9:04
My first time as Rx'ed. Finally able to do double unders.

F/51/5'6"/130
12:36
Her first time doing as Rx'ed as well. So, PR.

13.35 subbed tuck jumps for double-unders because I am not quite yet proficient at them

20/m/5'11"/163

31:52

I've never really jump roped before... and I insisted I do real double unders...

m/38/240/73

20:39:46
not very good at double unders
anchored situps

7:19 with single "unders" for the 50, 40 and 30 sets. (I have a slow and much too light rope)

box jumps for the 20 and 10 set. Tried to jump higher than normal for the single-under rounds to feel like double unders :-/

Gotta get a different rope!!

Subbed tuck jumps for DU's:

12:01

m/38/5'8"/165

26:50, one broken jump rope :)

New guy here, first CrossFit workout. Anchored situps, sub'd 3x single jumps for 30,20,10 double unders.

8:55 rope in garage and situps under deck steps in backyard

M/41/185

Warmed up with Diane ( I was a day behind).

8:46

Beat my last PR of 10:01 by a healthy margin thanks in large part to a good rope.

More better faster

f21/5'6/122

8:40

Finished it in 23 minutes.

30 yom, 185 lbs

13:35 as rx'd

11:45 is my pr

Is head to floor the new standard for HSPU?
Or is head to ABMAT?

"Annie" as prescribed: 7:04

I love this wod!!! Got it in 5:49 today - a pr by 37 seconds!!!
Anyone interested in a great rope - Ironmind sells a Boa jump rope - the best $20 I have ever spent in my life. I have worn one out (lots of practice on jump roping and double unders - don't jump rope on concrete- bad for rope) and there isn't any other rope I can use. It's weighted, so it hurts like a big dog when you miss, but it's motication to get better in a hurry. :)
Happy Monday CrossFit world!
Scrat over and out
F/37/125/5'9"

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Single unders x 100, double unders x 25.

As rx’d: 14:42
Jump rope broke after first round. Fixed it, reset clock, and started over from beginning.
Foam roll after
Compared to 081209:15:05

30yo, 5'11", 174lbs

Subbed tuck jumps for double unders.

12:00

I thought I'd done this one before, but don't see an old time posted anywhere. Oh well. This one sure is a tummy burner.

m/19/6'1/175

7:43, subbing tuck jumps

wod as rx'd

7:04 (old pr: 5:47)
got to get it back.

As prescribed:

9:33

M/33/70/205

As rx'd

8:50

Never done du's before they were way smoother towards the end though.

So why is Camo Lady glaring a hole in the back of Chuck's head? That's kinda scary.

as rx'd:

5:45 PR

m/27/5'11''/202

11:16

added push-ups

12:13 as rx'd

Abmat situps unanchored.

subbed tuck jumps
8:30

Pack level
Subbed TJ for DU
6:47

HSPU negatives after
Hope tomorrow is strength day :)

Eric g- miss you bro

I know there have been several posts about this already, but I have to echo everyone's comments about how awesome the Cert at Crossfit Vancouver was this weekend. Both the lectures and hands on instruction were VERY good. All of the trainers were especially knowledgeable about about all the different cues one can use to help an athlete perform a movement better. It was also really cool to see how passionate everyone was about the material they were presenting, even if they've given the same lecture dozens of times before. Chris, Chuck, Pat, Nadia, Jesse and Kurt were all super nice people as well! It was ABSOLUTELY worth the cost and one of the coolest weekends I've had in awhile.

Jonathan T.

m/20/170/5'9"

11:39

Did 'Annie' and 'Diane' today. I had to make up for not working out on Sunday.

Annie - 10:46
No rest, right into
Diane - 9:43

Even though I was spent, I decided on 30 minutes of 'cool-down'cardio and then Chest/Tri's.

Starting to feel the effects of CrossFit two weeks into it.

Noob post - been doing crossfit for a week.
After Barbara on Saturday, Diane on Sunday and Annie today, I'm walking funny.

Subbed tuck jumps for du's.
Subbed crunches (x2) for about half the sit-ups.
Scaled 40, 30, 20, 15, 15.

13:47

m/20/5'8/183

subbed box jumps, incline situps

9:30

9:10
subbed tuck jumps
...Ouuch!

14:30
100-80-60-40-20 SU
50-40-30-20-10 Sit Ups

11:18 as rxed (pr)

3x jumprope
didn't time...close to 10min
easy

As RX'd 11:50

subbed tuck jumps
9.35.
murph soon please!

6:47 rx
ab mat
anchored situps

tuck jumps
std situps (still recuping from ghd babs a couple of days ago)

13:55

sub tuck jumps
7:21

10:51
sub 5 reg rope for each du

5:51 as RxD

Abmat situps, unanchored

Bah. 20:12 Over 4 minutes higher time than before. Need to work back up to get my rhythm consistent on DUs. I hit the zone right in the middle of the work out. Need to keep reminding myself that post injury, I am not 100% yet. Soon.

subbed tuck jumps

8:48

cfwu*3 (subbed obliques for back extensions & situps)

16:00

rx'd 7m28s

then my nemesis hpc up to 210 single failed as usual with 215 can do 210 all day so a mental block

38M/5'10"/168#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 5:35.

C/D: 16 pull-ups; 16 bar dips.

New PR by 0:23. Bent-knee anchored sit-ups.

Congrats to my wife for getting her first pull-up today! Also thanks to her for timing this WOD for me.

High knees and crunches

11:21

m/26/140/5'11"

As rx'd 5:55

39/m/190
as rx'd

PR 10:37
(old pr 11:55)

6:59

as rx'd
13:42

pretty slow today

M/25/175/5'8"

Still not good at DU, so subbed tuck jumps.
10:34
Camp Leatherneck ASP Gym, Helmend Province Afghanistan

Bill you got the right idea. The rest of the herd though.... enough with the hypotheticals. Crossfit isnt and shouldnt be filled with theoretical physics equations and/or so many variables. Put out and do the WOD's if you have a bad day, didnt get enough sleep and/or George W. Bush stole your bumper plates, just realize that the point of working out is to make you a fitter, stronger person.

subbed 2x singles per DU

11:14

yay for posting two days in a row!

m/222lbs/24yrs

7:05

done!

Had quite a bit of trouble with the double unders. Need to work on getting a good rhythm going.

Time - 18:30

ran 4.05 miles at lunch in 29min
Day 4 of NorCal OnRamp curriculum (like 3 minute and something WOD)

Worked on DU for a while, did my first one EVER!

Did singles on WOD....Sorry for the cheat...LOL...

50-40-30-20-10
Single Unders
Butterfly Situps (unanchored)

7:22

m/44/5'7"/172

Annie as rx'd with abmat and unanchored feet for situps

6:19

But, Kelley (f/44/5'4"/125) got me by 2 seconds with a 6:17. Husband and wife PR day!

CFWUx3x15, ex situps

as rxd

est. 10:03 (clock issues, estimated Rd 2 at 3:00)

29/m/188

5:56, a PR by about 4:30

8:30

m/28/170lbs/74"

RX'd 10:30

Cfwu x 3 (-situps)

Annie
Sub'd tuck jumps cuz I'm totally uncoordinated.
Anchored situps

9:01

As rx'd:

8:43

New PR, but I feel the DU's could be better. I got hung on my feet too many times.

I don't think Bill deserves a ration of $*** for trying to break down the math... Not directed at anyone in particular, just some of our brains can't help but work the equations.

Bill, the truth is, its geometric and not linear. Just as you found in your own black box experiment, Mass*.5 might equal Time/4. Frequently, M*.8 might = T/2. Furthermore, its different for everyone, where Rx'd wt / bodyweight is part of it but bodyweight * gymnastic reps is another. There's no simple way to get mathematical rules of thumb out of this stuff.

You either need to stick it out yourself until you have a sense of it, or go to a coach who's already there.

Anyhoo...

Subbed 20" box jumps for DUs. 11:04.

Was hard since today was day 1 of my own black box strength program, with 5x3 squats before the metcon. Was going to limit metcons to 10 min on strength days, but was close enough with this one to push on. Sure enough, 5x3 front squats come up tomorrow haha. Press instead for me and a <10 min metcon.

I'm finally able to jump rope again, and dbl unders already no less.

as rx'd 7:56 still recovering from ruptured bicep surgery. Its been since 08/11 that I ruptured on the rings doing a back lever.

I hate not being able to do pullups! I was just starting to master the single kip too. Just a small bump, ill be back in saddle soon. arm looks baby right now, funny.

D & W
@ home
TJ sub for DU

D-
50 2:55
40 6:00
30 8:05
20 9:25
10 9:57

D- 9:57
W- 13:00

Mark: 6:43

Theresa: 8:22

22:50

m/30/6'2/215
annie virgin

as rx'd
17:07

CFWU

As Rx'd 17:50.

I can do double unders! I can finally do double unders!!! Got at least 19 consecutive in one round.

I think I might have gotten mixed up and done the 30 round twice, but I still cant be sure. The sit-ups killed me today for some reason though.

- CF 4 life!

Annie"

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

subbed single unders
500-400-300-200-100
16:41

3 Rounds For Time

Run 400 Meters
75 Air Squats
50 Abmat Sit Ups

22:20

Strength

50 Ring Push Ups

I just attended the Crossfit level 1 cert in West Palm beach, and had a great time. If you're an aspiring coach or just someone that wants to fine tune their technique, I highly suggest you attend this cert. I learned so much and have a much higher respect for all the fundamental movements involved in any lift. Excellent and very knowledgeable instructors, can't wait to attend level 2 down the road.

CFWUx3 (no sit ups)

"ANNIE"

double unders
anchored abmat sit ups

TIME: 4:12 PR

5:39

unanchored situps, but kipped a little

21/m/157/5'8

as rx'd 6:58

wu: 500 yd swim: 9:57, 500 yd swim: 9:44

Annie: 12:30ish

Left watch at home but time doesn't matter on this attempt. Tripped on the rope so many times. Coordination was the limiting factor. Probably wasted about 5 minutes on the double unders. My time should be almost half.

As rx'd 8:45, have to work on consecutive double-unders. right now the pattern is 1 double under followed by two single unders, or one double under followed by 1 single under if i can get the rhythm right...

I got to my gym and the place was on fire, not a huge blaze but something in the electrical was smoking. I stuck around long enough to see all the fire trucks showing up then headed home to do Annie in my backyard under the stars.

15:12

38/M/165
11:29
Ran 3 miles (22:40) at 5:00 PM
Did Wod at 8:30 PM

F/28/5'6"/127

Substituted regular jump rope for double-unders.

9:26

31/m/196

8:45 as rx'd.

ghd sit-ups, only to parallel.
gonna pay for that tomorrow.

31yo/M/6'4"/232#

As Rx-7:49 PR

M/6'1''/194

subbed 5x1 singles for DU's = 250 jumps, 200 jumps, and so on.

Time 10:04. For some reason I can't seem to get the hang of Double Unders

m/38/185

8:11 rxd

5:40 (anchored sit-ups with elbow to knee every rep)

bwt-235lbs

M/6'0/195 Rx'd "Annie" 6:06 killed it when I did it the second time. My gf also did it a second time Rx'd in 7:11!!! TRAIN TO WIN!!!

M/30/203/6'

Performed a Old School Strength circuit;

Tire flips
Farmers carry w/ 2 53lb kettlebells
Overhead sloshpipe lunges
20 ft rope climb no legs
80lb sandbag work
53lb kb swings, snatche, cleans, and presses

3 rounds of each 1 minute work 30 sec rest

Pretty raw!

In Strength,

btw: 154

6:50 as rx'd

9.42

M/22/162

as rx'd

10:26 PR

M/29/6'4"/205

Rx'd

5:29

Enjoyed all the comments on scaling the last two days. Have only been crossfitting for a few months and scaling is one of the bigger issues to consider.

m/38/195/6

35-25-20-15-10
tuck jumps
situps

7:59

my beautiful wife (2nd week crossfitting):

20-15-10
single-unders
situps

3:45

Rx'd 6:29 (PR). Want 5:30 next time. Double unders were pretty decent, only a couple misses. Situps were ok but could have been faster. CFSB bias, shoulder press day!

6:47

Compare to
080217 - 13:58 (GHD Sit-ups)
070703 - 9:35

16:01

Scaled DU-
50 tuck jumps
160 jump rope
120 jump rope
80 jump rope
40 jump rope

sit ups rx'd

Did feel comfortable with tuck jumps couldn't land with toes up......any suggestions?

9:37 as rx'd

m/18/165/6'0

As rx'd
9:19
new PR by over 3 minutes

Can someone please explain to me how sit-ups with the feet held down are considered a 'functional movement'?

back and forth from double unders to tuck jumps when i was losing rythm, most double unders were double single double single etc, only counted doubles or tuck jumps

14:30

10 minutes. 3 weeks off and bad eating equals horrible performance.

subbed 2:1 jump rope for double unders
10min18sec

11:07, but I was working a progression to improve DUs rather than strictly doing them, so the time is perhaps meaningless. Definitely saw some progress once again.

Sit-ups were abmats, nice full range.

SP 145x5, 150x2

'Approximate Annie' w aprx DU, 20.26; 4 mins SU, 16 mins ADU. I may have hit a breakthrough irt hand position for DU.

Al - is that a serious question or rhetorical?

M/25/180 lbs/5'10"

As RX'd after a 2 mile run and high intensity leg and back lift:

7:00

5:01 as rxd

8:18

Jump rope broke half way through the round of 50 du's, switched to a different rope and totally screwed up my rhythm. So at the end I tacked on an extra 40 du's and finished those in 1:05. Need to find ropes that don't break.

du's su's
50 1:01 1:10
40 2:01 1:03
30 :34 :53
20 :24 :37
10 :20 :11

40 DU'S 1:05

15:23 (x,16,17,13,3 misses)

double unders- subbed 3x singles (150, 120, etc..)
situps rx'd
9:12

14.00.56
Did tuck jumps instead of double unders.

RX'd, unanchored abmat (feet kept on my deck by myself a la Navy SEAL), 12:01
Not super great at double unders, but I did manage to finish both the 20 and 10 without a single mistake. Too bad I had about 10 biffs in a row, one at a time, on the 50 set.

9:12 as Rx'd no anchors for feet.

Had a new skipping rope which took a bit of getting used to

Got my first double-under! Still didn't get two in a row, but I had a few of them.

For the workout, subbed tuck jumps.

Me:
11:03

Jackson:
11:18

14:25 (anchored sit ups)

M/43/185/5'9"
As Rx'd 15:41
Happy to do this as Rx'd. Also happy no one there to see my DUs. But, I did them.

m/26/205/6'5"
7:02
as Rx'ed

need improvement
as rx'd
25:36

6 foot 3 266 lbs. 19.54 mind as rxd

Jon-still learning double under. subbed in 2x singles
Jamie- alternated: double under, single, du, s,...

~20-25 mins... but took turns standing on each other's feet for sit ups.

Male/150lbs/27yo

Substituted 1 pood kettlebell swings as jumping rope in my apartment would have certainly resulted in a noise complaint.

6:06

m/24/160/5'9"
10:16
I had my legs held down, is that how they're suppose to be done?

M/28/155/5'7"
as rx'd
8:17

19:10 Subbed DU attempts

Scott m/49/6'/207
Subbed singles for doubles did 3 times each round
Sit-ups on Exercise ball

7:51

m/20,6''2,175
as rx'd

11:44 DU's sucked today

did my first dead hang MU with no kipp!!!

F/24/120/5'3 Couldn't do DUs for the life of me, did SUs

8:38

5:08! woo!

213 lbs 6'1"

As Rx'd, 12.5 hrs after doing Diane this morning.

12:17 With big old tuck jumps, feet anchored. Next time I've got a date with Annie, I'll be done my deed in under 10 for sure.

Day 1 of hard routine.

Go Navy!

F/28/5'8"/130

Annie scaled: 9:35
Single jumps 100,80,etc
situps as rx'd

Diane scaled: 5:25
115 DL
HSPU with paralettes, feet on bar at chin level

Question: how do you learn to do double unders without your ankles looking like they've been whipped with a cat of nine tails?

As Rx
DU (best DU to date; 20 in a row)
Abs with feet anchored

10:12

28 yo/156#/M/5'10"

Could only do DU's for the set of 50,40 then swapped back to Tuck Jumps otherwise i would have been there all day.
The DU's were thrown in with the singles at 1:5

17:50

Have to include DU's into my Warm up daily!

7:53 as rxd. lost about 10 seconds in first round of du's because I forgot to tie my shorts and about lost them at rep 30. Oops.

subbed 5 to 1 normal skipping

8:31

M/49/5'8"/145

did 100-80-60-40-20 SU

time:10:48

9:34 As Rx'd

I did unanchored butterfly sit ups. They were the slowest part.
Double unders were good.
DU 50 broken once, 40 broken once, with two to go. The rest were unbroken.

f/28/5'0"/108
Subbed 24# box jumps for DU's, broken fingers make it hard to hold a rope
15:40

As rx'ed, 14:15.

As rx'd
14:18
du were two to three for every four to six singles, but got through it and getting better.

wife
su @ same rep count
15:59

Subbed tuck jumps for Double Unders

11:50

Subbed 24" Box Jumps for DU

9:49

M/19/6'2"/185

M/24/152 GregAwu

As rx'd, anchored situps - 7:17 PR!

m/40/5'4"/139

8:43 (PR by 1:09)
situps were abmat with feet anchored, as usual

15:19

as rx'd 8:59

bare with me.... first meeting annie and was learning how to do DU. next time my annie will be faster

asrx'd:
17:19

M/19/5'9"/176

Subbed each DU with 5 Singles, first time I've actually done a WOD for time.

11:30

Just couldn't find my rhythm with that jump rope.

Subed double unders with single unders.

sit-ups are short

4:54

Karla
10:06
single unders
complete sit-ups

My DUs were off today. I was doing full sit-ups at the beginning but switched to crunches because I got a bruise on the top of my bum from Barbara full sit-ups. Did the last 10 full though.

My time: 8:14

After that, I worked on my facing the wall box squats and supermans again. I'm thinking when I do front squats tomorrow, I'll be facing a pole to make sure I don't lean forward as I squat and stay upright...

"PROPS TO THA FRAT!!!"

Franiel

6:40

first set of 50 were horrible. plus think i've cracked a rib from Rugby on Saturday...Not good.

9:57, PR by 3 whole seconds.

Still getting used to my new speed rope. This will be much better next time.

Hey thanks to the Crossfit Cert team for an awesome Certification weekend!
I learned more about fitness and how to improve fitness from Crossfit (mainpage, journal, level 1 cert) than my B.H.K. (4 years studying Human Kinetics at The University of British Columbia), my BCRPA-CPT and my CSEP-CPT Certifications combined!

I am a better trainer now.

First WOD with DUs, gradually got better as Annie went on. During the 50 set it was hop hop explode technique as described in the video, by time the round of 20 came around I was doing 10 in a row.

Rx'd 19:53 terrible time but good learning experience for the DU

Level 1 Cert BGI Fitness Sept 12-13.

This was one of the best experiences I have ever had. The trainers were extremely knowledgeable, personable, welcoming and demonstrated exceptional technique. I learned so much about how to improve my own technique and teach others the fundamentals of CrossFit. Everyone I know who attended a cert said it was a great experience but their words really didn't do it justice to describe the experience.

HUGE PR!

All Doubles, Anchored Sit-Ups

Rd 1 - 1:49.30
Rd 2 - 1:39.17
Rd 3 - 1:26.53
Rd 4 - 59.58
Rd 5 - 29.04

Total Time:
6:23.62!

sub box jumps = 10min15sec

9:24 it was slow but really focusing on technique and findind rythm with the double unders

Scaled per Crossfit Brandx
Puppies
25-20-15 and 10 rep rounds of:
Knee Tucks
Sit-ups

5:50

As rx'd except tuck jumps instead of double unders

12:26

Couldn't manage it all, and can't do doubles so 5x reps on skipping which I'm terible at!

250 - 200 skip
50 - 40 situp

Oooh, my belly and calfs, nice.

18:48

28/m/78kg

6:08

Quite a fair bit of screw ups in the double unders - have done better before. Situps anchored and ADF style.

M/40/175/6'

9:23

11:42 RX'd

Just finished Crossfit Cert at Okinawa this weekend. My legs have been killing me from the workout this weekend, and I am loving every minuit of it. I want to thank the coaches, Freddy C, Mike & Lisa, Bobbi, Kevin for making it an awesome weekend. The caliber of coaching was top notch.

By the way Freddy, you swear just the perfect number of times.

Thanks Jamie for hosting us with an impressive gym, and providing a friendly space for the Crossfit to happen.

33 years old.
6'1"/190lbs/M

6:11

Whew!!!

Mandy first time doing Annie
Subbed DU for 2x single

11.34

Good first up effort. Second week of crossfit going well.

M/41/5'11"/185

DU's with at least one single between each
unanchored sit-ups

13:00

25-20-15-10-5
Tuck Jumps
Sit Ups
9:00

as rx'd
5:50

3 sets of 5
Bench Press 245,225,225
weighted pu's 40,50,60

48 m 5'10 200

1/2 run jog + cfwu x2

sub'd DU with 3xsingle

13:02

5:56 PR

As Rx'd
9:09

m/40/170/5'10"

New to DU's

19:20

2 mile run with the dog before this one. As rx'd

10:18

Sit up killed me. Need to work on abs I guess. Also need to get a speed rope b/c I can't get my leather jump rope around quick enough to do consistant DU.

F/27/5"8/130
As Rx'd
Only second time doing DU's, really need to practice them,was extremely frustrated!
11:16

male/17/174cm/70kg

Just did annie for the second time. But did tuck jumps instead of double unders.

6:10

6:54

the DUs should have been unbroken... I'm doing this again soon - under 5.

08:57

M/28/5'7"/164lbs

Warmup 3 x max effort strict pullups
8,8,7 then 3 sets of dips

Squats
warmup 45x10, 95x5, 135x1, 185x1, 205x1
3sets of 5 reps @ 205lbs

"Annie" - 7:54 mins

Double unders were hard after heavy squats. Had a friend on "Annie" he's pretty new to crossfit....he met pukey today.

34/m/175

as rx'd 8:46

as rx'd
forgot to time this so about
10:00

Subbed tuck jumps
11:39 (pr)

as rx'd
8:25 (PR)
strung 32 du's together, new PR woot!

as rx'ed with swiss ball

7:57

getting the du down pretty good now

M/39/198/5'10"

as rx'd=12:39

I can't do double unders very good and it just kills my time. I not really even tired by the time I finish because my ability to double unders stinks. I can only do 3 or 4 at most before I miss then I have to jump normal for 4 or 5 reps then start and all the starting and stopping kills my time and the cardio portion of the exercise. So if anyone has any hints on getting better let me know please.

M/31/6'3"/205

As Rx'd: 8:51

Sore Calves after that!

Warm up- 3 sets of push ups 20,25,30. 3 sets of dips 6. 3 sets of pull ups 10.

First shot at Annie. Tough. Subbed x3 for Jump ropes seeing how my double unders are not there yet.

Time: 7:40

CFWUx1
10:21
38 consecutive DUs in the round of 40!

15:20
Subbed box jumps for DU's
Incline sit-ups.

4:52 subbed tuck jumps

SUB 3x jr

14:37

11.32

8:59

First REAL Annie, with single unders in between each rep of double unders. On the ramp at Sun Air Jets, Camarillo Airport.

Great to see you back on the boards Calgary Colin!

First ever WOD with double-unders. I truly suck at double-unders. The most in a row that I got was 4, and that only once. For the most part it was 2 at a time, occasionally 3. All sit-ups unbroken.

time=21:14.

EJ
M/36/166
8:27 AS RXED ANCHORED SITUPS/DID AFTER 1.5 MILE RUN WITH 10LB PACK
EJ

First 50 sucked. Probably did over a thousand trying to learn the double under. set three though much better got an 8 in a row start.

Then did last set nine in a row.

Overall 38:06 and my heart rate was through the roof.

as rx'd

7:56

17:18 rx

as Rx'd
10:27
anchored situps

9:11, down by 20s from last time.... no PB though

9:11 as rx'd down 20s from last time

Monday 090914
"Annie"

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

Time: 10 mins

As rx'd. 11:49 (PR). Stupid double-unders. I had a terrible first round of 50 - took me 4 minutes for the DUs alone. I think I was "trying too hard", and also my rope may have been too short. I know a short rope is preferred, but clearly I am better with a long one. I lengthened the rope after the first round. The crazy thing is, after the round of 40 situps, I was exhausted, and I go into the DUs, and I got 30 straight. Go figure. I guess the fatigue forced me to not worry about these so much? Situps were really hard from the round of 30 on.

Fun WOD - next time sub-10.

7:35 rx'd

As Rx'd

10:20

11:00 Rx'd.

17.17 as rx'd

did a 800 km sprint right after as I felt there was a little bit left in the tank, that sprint emptied it. haha

had multiple 3X in a row. other than that it was singles

12:08
50s and 40s double unders
30s 20s 10s tuck jumps

As Rx

Time: 9:55

39m/6/187

6:31pr

next time...double knots in shoes.

8:05

Rx'd, 9:13

sit ups unanchored.

Worked on handstands

didn't go for time, made up 3 days of workouts, extreme diff with jumprope, did 3x as many jumping jacks, will have to work on jump tucks

M/37/150

subbed tuck jumps, abmat SU UA, 9:25 (:21 sec off PR) 5# heavier

55# KB 50,40,30,20,10
SU 46,44,30,20,10

18:54

Does anyone else have the problem of a nasty open abrasion developing in the top part of their a$$ crack from doing so many situps?

Ryan - M/25/154#/5'7"

Subbed tuck jumps
Time: 9:49 (PR by 4:29)

Amanda - M/25/95#/5'3"

ButterCup Scale: 20-15-10 of DU and SU
Subbed Tuck Jumps for DU
Time: 4:03

Not as rxed 4:14 pr

tuck jumps/ situps anchored and shoulder blades touched less than half the time.

GHD sittups. Otherwise as rx:

50/50 3:11
40/40 2:59
30/30 2:38
20/20 1:49
10/10 0:59

Total = 11:36

34/M/201

9:40 as rx'd

I kinda wussed out bc I was afraid I'd be too sore.

Scaled down to 4 rnds 40/30/20/10
Subbed tuck jumps for double unders

RND QTY TIME HR
1 40 1:51 113
2 30 1:54 148
3 20 1:11 154
4 10 0:41 160
5:37 169 MAX

35-25-20-15-10
Tuck Jumps
Sit ups

just got my first jumprope for this wod

subbed single unders for du
decline bench situps

10:14

Doubled the jump rope to 100/80/60/40/20, still learning the double unders, rest as rxd. 10:35

As Rx'd 6:20(pr)

Nate
subbed 100 singles per round bc double unders and i are having our differences
100 singles
50 sits
100 singles
40 sits...
19:18

full GHD situps

17:00 or thereabouts

17:40 as rx'd
Did all the double under reps just need to work on them some more so i can do more in a row.Probably ended up doing way more jump rope than this workout called for but i really wanted to get all the DUs

15:30
I stink at du's

Clueless despite giving several months of daily practice to doubleunders, so tuck jumps for me.

8:02

Tuck jumps - knees as high as possible each rep
Anchored situps - feet anchored under loose sandbag, thumbs touching chest during all reps

WOD done after back squats and front squats....hip flexors feeling it during the tuck jumps.

I'm still learning to Double Under. Took my skip rope and did some practice as part of my warm up but am not good enough to do 150 of then in a WOD.

Subbed Tuck Jumps

8.55

Did the tuck jumps almost unbroken but the sit ups were what slowed me down

nice WOD

m/42/162/6'

16:43--I'm getting better at du and I have the welts to prove it.

Can't get the double unders down. Sub'd double unders for regular jumping x5.

250 jumps, 50 unanchored situps, 200j, 40us, 150j, 30us, 100j, 20us, 50j, 10us

20:24

i don't know guys, i'm new here and maybe some of you know each other and are just pulling the other's chain, but i find some of the comments comparing one female member to another to be degrading and unacceptable. one of the things i find refreshing about the CF community is that it is NOT about political-correctness, but trying to knock someone for showing enthusiasm, and making degrading comments about them to be just wrong.

nvm, above comments were meant for Tuesday

M/32/143lbs/5'5"

As rx'd
ghd situps on ball
5:44

m/30/5'10/205

As rx'd:

12:18

100-80-60-40-20 weighted jump rope
50-40-30-20-10 sit-ups
10:58

As Rx'd
13:15

50-40-30-20 and 10 rep rounds of:
Tuck jumps
Sit-ups
7.03

10:50
50-40-30-20-10
single unders
crunches
modified since I still cannot do double unders and I'm nursing an abdomenal strain from last week.

as Rx'd except i subbed tuck jumps for DU. first time with annie, and was tired from no sleep last night:
13:50.

M/26/5'7"/180

As Rx'd:
4:33 anchored sit ups

CFE 3 rounds of (1 min on 1 min off x 3) on stat bike followed by:

Annie
50-40-30-20-10
Tuck jumps
Situps (hip flexors disengaged)
8:45

100-80-60-40-20 singles
25-20-15-10-5 abmat situps.

8:38

Didn't know about the tuck jumps, should have done those.

37/m/185/6'0"
Completed but did not time

27/f/145/5'01"
Completed but did not time

Tom
modified
75, 60, 45, 30, 15 jumps
25, 20, 15, 10, 5 sits
9:17 seconds

Pike jumps subbed

11min

4:58

30/m/72"/185#/Taji, Iraq

CFWUx3
11:49

My double unders are still clumsy, but I'm getting the hang of them. I didn't feel too drained after the warm-up and workout...

As Rxd: 10:30

You people are awesome! I can't believe there are people that can do Annie in under 5 minutes. That is amazing and very humbling. The sit ups really slowed me down.

3k row warmup 14:03
Sub 2x singles for DUs. three years later and I STILL can't do DUs.
22:00

9:28

Can't do DUs decided to do box jumps one for one

7:55

3:52
50% reps, anchored sit ups

6:35 as rx'd
cake, basically unbroken, I just can't go faster on the situps

The best f#%*&en weekend ever @ the level 1 cert. in Van. totally blow away my expectations. It was a total honer to meet and be in the presents of Pat, Chuck, Chris, and crew. Everything was just as good as every post I had red about everyother cert.. The lectures are clear, organised, and to the point, and the movement clinics were awsome and helped me improve all my movements. Wished I could of stayed late to visit with people both days but I had my family with me and had other people to visit wile we were in town. It was a great group of like minded people who left there egos at the door, great effert and job everybody. I came to the cert. so that our workouts at home are safer, but now I feel like I would like to learn to train others in whatever spare time I have, even with a thriving custom millwork buisness. Thanks Crossfit, you have change our lifes forever. Ian

m/30/6'/167

rx'd anchored sit-ups

8:45

good first workout back after vegas. playing catch up now. sit ups slowed me down.

m/45/165

tuck jumps
13:45

8:28 as Rx'd.

PR by a minute. Double unders getting better but I think a warmup before hand doing 50 double unders would help. it took 3 minutes for the first round but only 1:40 for the second round. I just cant jump right into a groove of 50 in a row.

As rx'd

8:09

M/22/5'7"/150#

6:47 - tied my PR, can't seem to go faster

Rx'd with abmat

6:25 (pr by 6 sec)

F/25/5'7/135

6:27 as Rx'd

11:07 the double unders are getting better.

subbed tuck jumps for dbl unders
situps anchored
6:31

M/29/5'8"/180

15:16

subbed tuck jumps for du's. need to get a jump rope.

LOL...

"Does anyone else have the problem of a nasty open abrasion developing in the top part of their a$$ crack from doing so many situps?

Comment #441 - Posted by: JasonK at September 15, 2009 2:14 PM"

YES!!! ... LOL...

Left my stopwatch in the basement, so no time. Used a length of CAT5 network cable (which rubbed a blister in my hand!). DUs are FUN - pity I've never learned to do them well. First set was sets of 1s-3s. Kept getting better, though - my last set (10x) was unbroken. I want to do this again soon!

5:14

I felt great
kirk rangel
tito 30yrs today 188 5' 8"

Subbed max decline situps and tuck jumps

15:34

14:19

amazing workout! did this workout in my living room, in my underwear listening to the song "thriller" followed by "bad."
screwed around too much for the first round, got the mechanics down and timed rounds 1-4 with a time of 8:48.

38/m/5'11/165

25-20-15 Burpees
50-40-30 Sit-ups
~8 minutes

Subbed tuck jumps,
11:04

8:19

M/37/185/5-10
As Rxd...sit ups with feet held.

50-40-30-20-10 Dbl unders than situps.
used an every-other rhythm for the DU. single, DU, singly SU, etc...
Still the weakness but better. Got to 10-15in a row to start.
time of 9:40.

terrible: 18 23

m/178cm/89kg/33y
16:55
du 2 by 2

13.09 anchored feet AF situps
wu=lvl 17 eliptical hyatt gym 30 mins, xfwux1
last time: 9/2005 22 mins doing rollups

Mod to 3x Singles (will try the 2-1-2 see if that works)
1:47/1:15/?/?/?
0:57/0:55/?/?/?
9:48

~10 minutes

50-40-30-20-10

double unders
situps (feet anchored)

7:53

22:07
no rope

rx'd setup w/ UN-anchored abmat situps

10:56

finally getting the DU's strung together

Rx'd.
15:49.
Humility.

7:30 Rx'd

No misses on DUs

Rx'd 12:25

As rx'ed
6:17

M/49/153/1-1-06

CFWU (PP/400M run: 1:22, 1:21, 1:22) x 3

Annie as Rx'd

13:04 PR

6:21 as rx'd (first time trying Annie. . .not quite Speal)

anchored situps, nearly got all the DU's unbroken but tripped a couple times on 50 and 40. Situps slowed during rnd of 40.

Bench 135x8,185x8,225x5,x6,x5
Row 135x8,175x8,225x6,x6,x6

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

a few days late

as rx'd
8:27

technique slowed me more than anything. used anchored situps in a hotel room.

11:46

day 21

subbed leg raises for half the sit ups

13:18

Could only get single jump rope skips, not double unders. Got 50-40-30 before being distracted by a basketball game. Played over an hour, 3 games straight.

m/29/5'9"/155

~23:00

10:32 as rx'ed

Puppies:
25-20-15 and 10 rep rounds of:
Single unders
Sit-ups

4:05

Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups

5:29

14:55

I am also a few days late....

as rx'd

10:55

7:42

18:00

31/m/5'10"/210

as rx'd

9:14 (pr), situps were anchored, abmat

m/40/400

18:29

12:33

m/34/5'9"/212
double reps for double unders ?
13:50

11:53

m/32/5'9"/170

as rx'd 6:10 (PR by 43secs)

rxd
10:11

Scaled to puppies and subbed 5x single unders instead of d.u.s. Got one DU for the first time ever warming up and only jumping once (no little skip as rope goes overhead)

CFWU 3-4-5 plups/dips, getting there
Annie
125-100-75-50-25 single unders
25-20-15-10-5 crunches
:09::14
Followed by 5x3 front squats with PVC (see 091509)

Buy out-hip phys therapy exercises

Modified I did 1/2 the perscribed situps

9:25

CFWU x3
Burgener warm-up
WOD: 08:50
Extra: 225x5x3 inclince bench; 225x5 + 135x20 flat bench (gassed)

C-
5:17

As Rx'd 7:09.

14:18
I really suck at double unders.

as rx'd
11:11

Tuck jump sub for double unders-8:17

14:05 as rx'd

32/m/195

as rx'd

9:24

as rx'd

17:32

@thesweatbox

18:14

lots of trouble with the DU's

[PR14:22]

34yom / 205lbs

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

6:43

Forgot to do the last set, so my time is probably a bit short. Also couldn't do double-unders, so I did singles. I'll have to practice. The sit-ups were killer, the singles were pretty easy.

7:05 as rx'd

Feet together, knees down on the sit ups with the abmat. My personal best on DU's.

8:31.

did tuck jumps knees to chest with thighs parallel to the ground.

situps with a rolled towel on low back.

21:25.

This took me forever since I really have never tried to learn to do Double Unders and I decided no matter how agonizing it was going to be, today was the day. The first 50 ate up almost half of the time.

CFWU x 3

As rx'd

10:55

14/09/09
M/34/79
10:38

13:30 as rx'd

m/40/67"/185#

23:50

50-40-30-20-10
double unders (3 singles, 1 double)
situps

Gunnar m/37/190/73"

6:01

Chinchen m/30/180/75"

10:56

scaled to 40-30-20-10
couldn't reliably do more than 1-2 double-unders in a row when I started. got the last 10 in one set woot! somewhere around 15min for my scaled version.

Managed to get all reps done with horrible form.
Didn't track time though

18:25 rx'd

Was able to string as many as 30 DU's at once which was a pr. Sit ups were very slow. Did traditional military situps with feet anchored under a rack of medicine balls.

As Rx'd
5:45 First time

Did singles in place of du. 14:21. liked this wod alot. can only do 2 du's at a time. have to get better at them.

m/25/6.1/195-200?

rx'd

9:34

Situps at about 30 degrees, fingers not laced behind neck.

50-40-30-20-10

13:20

Abmat
double unders broken but getting the hang of them

CFWU
Did singles but multiplied by 3. Did situps with a 35#kb. 9:30.

9:14 (PR)
I could really use some work on improving my double-under technique... *and* working on the time it takes to do a full sit-up.

14:01

14:14

1. 5:09
2. 5:43
3. 6:47
4. 6:24
5. 7:43

23.m.137.65"

as rx'd
17:28(PR)
*3 single unders/double under and GHD

Last Time:
15:08
*3 single unders/double under and 2xsit ups

22:01 as rx'd

as rxed (coming off a week off due to a hammy pull)

9:38

M/46/160

Brand X "Pack"
35-25-20-15-10-(5)
-Tuck Jumps (Substituted for DU's)
-Sit-ups

12:00 (approx)

did reg jump rope for

250
200
150
100
50

rx'd for sit ups

28:15

M/31/206/5'10"
Subbed single unders
9'06
press 75lbsx5;95lbsx3;105lbsx2;115lbsx1120lbsx1
F/26/183/5'6"
subbed single unders
10'38

15'50"

Sub'd Tuck-Jumps, SUs anchored with towel/blanket-abmat
10:49 = 3:27 + 3:16 + 2:18 + 1:19 + 0:27
Wasn't sure how to pace myself, could have shaved another minute off I think

as rx'd
17:45

need a lot of work on du's

Subbed tuck jumps for DUs. Situps were on inclined bench (> 45 degree)

18:06

[18:06]

Cross Fit Warm up and WOD

Substituted tuck jumps.

10:48

I have been practicing double unders on the side a bit. Some things require skill development. Things like kipping pull ups, handstands, even the various lifts. Heh maybe everything requires skill development if you think about it. So I take the time to play with the thing I am trying to learn.

Exercises have multiple dimensions to them. They are not just muscle burns. Double-unders require you to keep your wits about you while you are doing something very fast and coordinated. During deadlifts you have to be conscious while pulling the weight. To stay clear in your head, paying attention to the moment while performing the action is meditation.

As Rx'd

4:32

PR by over a minute!

m/31/6'1"/195

DL 1 RM - 410(PR)

WOD as RX'd. First time doing double unders. Got into a good rythym at some points in the later rounds. Situps are my weakness.

14:15

8:02 as rx'd

Sit-ups were unanchored and in the dirt. My shoes were digging holes! lol. I'm pretty happy with this time. Later..

13:35 as rx'd

M/19/5'10/144

sub'd tuck jumps for DUs, sit-ups were anchored abmat.

7:17

12:43

sub'd DUs w/ tuck jumps

26 Burpees
WU
Annie as rx'd - 26:28
First time as rx'd. Struggled with double unders but got them done.
M/48/193#/72"

as rx'd:

11:20

finally felt the du's click

M/31/5'9"/152

11:32

Feet anchored, Abmat style situps.

11:17

m/39/157
10:09

"Annie"

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

8:31
----------------------------------------
Compare to 081209

8:28

7 mins

as rx'd:

5.47 (PR)

10:20, with a record 20 consecutive DU's in the first set.

CFWUx3

subbed double unders for box jumps

13:33.10

As rx'd using Janda situps

7:04

15:21, subbed tuck jumps

as rx'd

time = 8:48

8:15

(done 9/16 after a rest day)
Worked on double-unders for about 20 mins. Still can't get them figured out.
Sub tuck jumps for double-unders. Sit-ups anchored on abmat.
20:19...155/173

Done on 9/23 as a make-up after the front squat WoD.

8:29, as rx'd.

5:55

8:59.3

From 9/22/09

8:36, anchored situps, no abmat

as rx'd = 17.55

8:59

PR.

-D.

sub'd tuck jumps for double unders
10:26

34 yom 204 lbs

Jump knee tucks 10:50

43 yom 204 lbs.

jump knee tucks

14:14

M/35/6'/208#

First time doing this one. Have not done DU much, but didn't feel too bad with them by the end

17:40

As Rx'd: 19:15

m/35/5'9/171
CFWU-3 at hotel. Therefore, no back ext, PU or dips. 12 pushups each set. No HSPU. Superman. No Burgener. 27 Burpees.
24:46
Did all as DU. Sometimes counted the one I messed up on as a rep. Did better in later rounds. Able to whip rope. Kept body lean slightly forward seemed to help. Tried to make sure to come all the way up on situp.
12/9: 20:09 - 20 DU each set except last set.

As Rx'd

Time: 9:55

m/41/190/5'11"

50/40/30/20/10
DU situp

50,40,30 did situp on roman chair
20,10 used abmat.

DU Situp
50 4:19 8:46
40 12:27 16:12
30 19:28 22:22
20 24:20 26:19
10 27:20 27:56

Total 27:56
I didn't like the way my abs felt after the 30 set. I've done 120 roman chair situps in one WOD before, but never more. So, I switched over to abmat for the last sets to be safe.

m/41/190/5'11"

DU Situp
50 4:19 8:48 (roman chair)
40 12:27 16:12 (roman chair)
30 19:28 22:22 (roman chair)
20 24:20 26:19 (abmat)
10 27:20 27:56 (abmat)
total: 27:55

Didn't like the way my abs felt after the 30, so I switched to abmat...

DUs were all intermixed with singles, and it took many attempts to get thru all of them. My best streak was 13 with singles in between each double.

34 yof 130 lbs

Jump knee tucks
7:22

10:35

29/m/185

used abmat: 7:58

10:08
good calf killer

Been practicing double unders for like 2 weeks straight now.

First time with Annie...

6:34

WOD Annie
5.18
unanchored,butterfly ,ab-mat ,sit-ups,
sooooo slow on the sit-ups,nearly a minute slower than best time,but will get back there soon !

As rx'd: 11:45

As rx'd
8:28

As Rx'd 8.09

as rx'd
15 min

Did 24" box jumps as subs for double unders and added 400m fast jog in between each set. For a total time of 20:16.

M
49
195

I have knee and achilles tendon issues, so I 5 regular skips for every Double-under (instead of 50 Double-Unders, I did 250 skips, etc.). The WOD was hard, but felt good.

Time: 12:51

7:47 M 21

m/38/245/73"

as rx'd
anchored situps
17:32:41
last time
20:39:46

m/36/213/5'11

Performed on 11/2/09

Subbed 22" box jumps for DU
Anchored situps

20:56

M/42/6'/155
11-10-09
20:11