You might as well call this a mixer for those who haven't met Pukey yet. I'll bring my mouthwash...

Burg links go to Tony's pistol vid!

Yes, you really are.

Gotta love double unders....if not your in trouble.....

My PR is 7:47. It's going down.

Annie is probably my favorite WOD. It doesn't say what kind of sit ups to do though. Would it be bad to do them with anchored feet?

fkn those this wod.
time to hit the grind !

getSOME !

The .mov Burgener video link is currently sending me to the avoid getting shot video. Can somebody fix it? Thanks.

Another few Crossfits in Los Angeles. Congrats CF. Thanks Coach for allowing me to live the dream

Any sub for double unders? Never done skipping before, and don't have a rope :(

Patrick McClurg, Northern Ireland

Go to the crossfit games site to get the snatch videos.

http://media.crossfit.com/cf-video/Games09_ChattingAboutSnatch.wmv

http://media.crossfit.com/cf-video/Games09_ChattingAboutSnatch.mov

Any sub for double unders? Never done skipping before, and don't have a rope :(

Patrick McClurg, Northern Ireland

Tuck jumps. Go to "FAQ" --> "substitutions" then scroll down to "I can't do double unders . . ."

Back Squats
135×5
185×5
205×5
225×5
245×5 (pr for reps)

Ah, commented in the wrong section.

read situps as pullups and started getting nervous. Need to work on thrusters so gonna sub 45# thrusters for DU.

This killed me last time, my Double Unders are terrible. This will help me improve.

Patrick

tuck jumps are the closest sub for the physcial part of Double Uuders, although it's worth persevering with the technique of DUs as it's a brilliant co-ordination exercise.

Parker, Parker?

are you out there?

AV Dept...fix the links to the vid's

Did this a little while ago. Final time rxd: 4:55

#18

I am sure he will be here soon demanding a showdown with "the man."

Annie in 8:55 as cashout for the BS.

last time was 15:40, DU are much more fluid.

Love the WOD but everytime I do Dubs I pull my calf muscle bad

Kiss my but Nick. Wish I can do Dubs like you. Hump!!!

Good time.

Wow I have been MIA due to kidney problems, had quite a chuckle reading the parker posts.

PlayoffBeard- Man Hugs ROFL
DougFromAurora- yeah, you're in in and its Roll On the Floor Laughing
nick in sydney- no fees involved, it's more of an initation rite ;)

Goat is finally here in Jersey with me- boy he must really love me. Most people move AWAY from here ;)

Thank you for this one. The last time I did "Annie" was the first time I ever made consecutive doubles. Looking forward to it.

How to avoid getting shot? No offense but, seriously? Must be a slow day for incoming videos.

Well lets get it on in the morning!!!! Im goin to sleep thinking of Michael Jackson singing "Annie are you okay, Annie are you okay" hence from Smooth Criminal..LOL

Oh lets RAT IT UP!!!! SUB!!!!!!

This is a WOD i never ever ever wanted to do ever! It should be totally fun. Someone tell me why the Navy is, as quoted from my Fitness Center Boss "Afraid of Crossfit"?

Do I alternate between DUs and sit ups or finish the DUs then finish the sit ups?

Going for sub 5.

Have the crossfit coaches ever mentioned the difference in work load/biomechanics when people of different height do squats? If a tall person with long legs takes their squat down to parallel, they may actually lift the bar a longer distance. I measured the excursion I get on the bar when I do a squat, and it's 22 inches from parallel to upright. I lose a ton of strength in the bottom few inches - it knocks my back squat down from 405 to 275. It's frustrating, and makes me wonder if I'm doing the right thing by trying to do regulation range of motion.

I like this one, subbed it for the last 5k!

Should 1 tuck jump equate to 1 double under?

m/23/160

First time doing du's, lots of time spent with rope tangled around feet, but got the hang of it towards the end.

9:58.

stanley #29

hit 50 du then 50 su then 40 du then 40 su down the line.
enjoy brother

should i sub DU for double single jumps?
like 50 DU for 100 singles?
-i've never done/attempted a DU before. after watching the video in the demo section it looks easy enough, but i know it wont be.

any helpful hints or tricks? I'll probably attempt to do a few before i start timing for the wod...

I haven't posted in a long while.I saw Annie come up and I thought I'd post as we did it today as part of OPT's Big Dawgs WOD.
1) 1 Power snatch/2 OHS/3 Snatch Balance - without putting bar down until all 6 reps complete
- start any weight and add 5 # every set with 45 sec rest between sets until failure
- failed on 3rd rep of snatch balance at 129#
2) 3,3,3,3,3 Split jerk - moderate weight, working on landing
109, 133, 153, 163, 168
3) Annie - 4:58 no misses or breaks

When i was leanring DU i trained bare footed so everytime i whipped myself i would want to jump higher and flick my wrist faster. Unless you are a really fast learner, most CrossFitters are, i would start hitting the DU. WARNING i do not recomend doing DU bare footed, it really stings when you whip yourself, i will not be held responsible for any injuries! lol unless it work then ill take responsibility ;)
M/16/5'10/166 and gaining doing starting strength and GOMAD!
GO CrossFit Fort Vancouver!!!

30/M/5'10"/150

This is going to be a nice workout, last time i did it I forgot to record it! I know it was somewhere within 4 and 5 minutes, we will see what happens!

Santi

#31 Bob, to answer your question yes, the coaches have discussed work/load differences in various body types. Everyone is gonna enjoy some level of advantage in something.

I'm 5'8" and 155lbs. (I know, huge). Lets say my workout partner "Fred" is 6'1 and 200lbs. So we do Karen: 150 wall ball shots for time. I may have less distance to travel in my squat, but conversely I have to throw the ball a little higher than Fred to hit that 10 foot target. A certain exercise will favor certain body types, but it all balances out across the myriad of things we do.

You never want to sacrifice range of motion for more weight on the bar. If you can't squat all the way down with 405, you can't squat 405. Make those last few inches in the squat your quest man, be unrelenting with it and get strong in the bottom.

Anyway, I've said enough. Hope this helped a little (or a lot, for that matter).

13:48

my double unders are poo

10:38

Unanchored, ABMAT Sit-ups, arms across chest, touching collar bone. Full military reps. Kept my feet flat on the deck each rep.

Only had 2 sets of unbroken DUs - the 20 and 10.

Nice Tommy. Work that goat

Hoo-ah for CF Slayer. These guys are only a few miles down the road from me. I wish i could make it to do their WOD sessions.

I'll be doing a sub for the DU's because i dont have a jump rope here. Now I need to order one so I can keep WODing. Gonna have to sub the DU's for today=/.

#18

LOL

Question for the group/coaches from Deadlift day -
Like mentioned by #236 - Posted by: Clinton Canaday (who said he nearly blacked out after some DL), I was getting really light headed after the heavier DL. Lots of straining and grunting on the way up, of course! I would tend to do 3-4 deep inhalations prior to the lift then from a full inhalation, stain up with a loud grunt (slow exhale). Is that light headed feeling normal for the DL or am I doing something wrong?

this work out is dumb.

Found a big chink in the armor
as rxd 12:16, un anchored feet,
the double unders were my down fall.
Practice makes permenant.

Annie

5:58 PR

Question for all you Maniacs (from this Maniac halfway around the world!):

Eric Pelletier's comments yesterday about max reps (just went through the posts):
"Just so everyone knows, when you do these workouts, the warmup sets dont matter and dont apply to the posted WOD. Even if you take 5 sets to get to your 5 rep max, the W.O.D. doesnt start until you do sets with the 5 rep max. Just so you guys know and get the most benefit for the effort you exert."

Is this correct? What is the consensus? It sure makes sense to me and would sure help me really nail my Max RM. Until now, I have always just started with my best idea of what my Max RM would be and then increase up to my (actual) max through the rounds. What a waste!

But, confused - couldn't doing this also potentially negate the benefits of the 1-1-1-1-1 WOD? Ahhh... so confused...

Eric, I like your advice, just want to know what everyone else thinks. Thanks All!

#52

No, I don't think that's right. 5X5 back squat (in that exact notation) means 5 heavy sets of back squats. However, 5-5-5-5-5 notation means use 5 sets (not included 2-3 warmup sets) to reach your 5RM. So if your max was 225lbs, your sets might look like this 135 - 175 - 215 - 225 - 230*PB for instance. That would be if you were feeling strong, reached your max, then with a spare set, reached a new max.

6:34

8:40
- Substituted Air Squats for Double Unders. I am avoiding impact due to achilles tendon strain.
- Finally subscribed to the journal last night. It is great being able to see all the full length videos.

B2 #53, thanks for the input. Just to clarify:

"So if your max was 225lbs, your sets might look like this 135 - 175 - 215 - 225 - 230*PB ..."
This would therefore have been preceded by an additional 2-3 warm-up sets? Thanks.

18:45

unanchored feet

need to work on my double unders but am getting better.

M/46/165lbs/5'8"/ATL

as rxed 7:46

Can't wait to tackle this one.

Woodsy, start posting on the right pages.

m/23/75kg/175cm
8:38

M/42/5'11"/180

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

11:48 (PR)

Sexed it up and did GHD Annie: 12.15

as rx'd
5:54

50m/5'10"/209
worked a little differently today.
ran 600m - 15/#100 thrusters and back extensions, 600m - 12 thrusters and back ext., ran 600m - 9 thrusters and back extensions - ran 600m
time: 19:40

way to sex it up Helzy, hows the scahpoid?

subbed tuck jumps
6:48 (PR)

28/6'8"/221

8:42

#64

Hey Si. Still in plaster. MRI scan next week so hopefully can start rehab soon!

Slacked on posting for the past few weeks. Double Unders felt nice and smooth this AM.

10:20 RX

Aloha,

Jordan

5:22 unanchored frog situps

annie stats from logsitall.com -

median all: 9:17
median women: 9:07

median 30-40:
median 40-50:

Top Women
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Randi Watts 4:28 F 29 140 Primal Fitness
[2] Katrina Burton 4:32 F 24 105 CFLethbridge
[3] Sarah Troelsen 5:14 F 30 0 Crossfit Copenhagen
[4] Katie Heinrich 5:30 F 32 127 Crossfit Oahu
[5] Sarah Lindasdatter Troelsen 5:31 F 30 0 Crossfit Copenhagen

More age groups, photos and details:
http://www.logsitall.com/ranking

LogsItAll.com is a free online logbook, performance ranking and workout charting tool for CrossFit, running, swimming, diabetes mgmt and more stuff that i keep adding when i have time... Anyone interested in helping build out the CrossFit content/features - i'd love hear from you.

m/35/153

"Annie" as rx'd 4:40....1 second pr, at least its better than last time....

41/m/176cm/73kg

As rx'd

8:39 PR (last time 8:57)

Sit-ups on floor with feet fixed.

The Mac m/37/215

11:30

subbed DU for 2x singles ie: 100 for 50

yes I feel the only way to get better at Double unders is continue using the rope till it happens..just jump higher!!!!

anchored situps through 20 then last 10 did GHD's for giggles didnt laugh though...

after all that I did 15 ring knee ups and 10 toe to bars...im getting somewhere dont know where but getting somewhere....

38/F

7:53 PR

CrossFit Fort Myers
...where it's 90 on Halloween

10:58 with abmat situps

I worked on the DUs prior to starting the clock. I still can't get it without my ankles looking like they've been beaten with a cat of nine tails. So for the WOD:

11:29

100.80.60.50.30 Single Unders
switched to tuck jumps for 10
Sit ups as Rx'd, feet unanchored

I HATE ANNIE

First True "Annie"
10.45

M/31/183cm/79kg

First time doing the "Annie"... someone stole (supposedly) the jump rope from my gym, and I even practiced my DU technique last week on my day off... had to sub in tuck jumps. 10:47 Some very short breaks, but they add up.

2nd week of CF, and really don't understand what Parker is bitching about... If you don't like CF, if it is not working for you, do something else. I don't come to the comments section to hear a bitching session... the 'crazy animals' who come on here to post are doing this to show guys like me what is possible.

I am feeling stronger/faster/better every day, and that is what matters. Thanks again for the continued inspiration from all of the posters... I hope to be approaching your amazing times in the near future.

"Parker, Parker?

are you out there?

Comment #18 - Posted by: nick in sydney m/37/6ft/183 at October 28, 2009"
-hehe... are you sure we want to go there today?

anchored sit ups
time: 7'16

As prescribed:

9:15

M/34/70/205

subbed deep squat tuck jumps

me: 16:22
beemer: 20:03

M/34/165
8:22, unanchored situps

8:48 Rx

The double unders were fine, the damn sit-ups got me though. Died at 25 on the first 50. Still a minute and 12 second PR.

M/28/223/6'0"

7:01

PR by 3 minutes.

Anchored abmat sit ups.

m/23/195/5'10

9:57, shaved off 3 minutes from previous PR

Supped tuck jumps:
9:47...PR by 4:03 seconds!!
first time to repeat a benchmark girl!

6:08, feet anchored, shoulder blades to ground, elbows to knees

goddamn double unders

15:01 as Rx'd

my double unders are two single then a double. I don't have the rhythm down yet. They totally wiped me.

situps were abmat butterfly style without the abmat. I need to remember to put a cushion under my butt. I rubbed the skin raw at the top of my arse cuz I did them on plywood in my driveway. The shower afterwards hurt.

Awesome workout.

bw 165

subbed 2x for double unders

5:41

10:30

It was earllly.

Annie RX... anchored Sit Ups
9:34
It's all good ;)

Annie on July 16 33:40
Annie on Oct. 29 19:49
14 minute improvement

Skipping rope broken in the gym so did a 5k row instead.

19.28

#24 - Thx L'il Pony! Is my usage below correct??

#48 - ROFL! "this workout is dumb.."

Going to the worst kind of funeral Saturday - for the 13 year old boy - Evan Frustaglio - who died tragically from H1N1 complications this week in Toronto, after only 48 hours of symptoms. This was an athletic boy who played top level hockey and attended a private school for athletes, an acquaintance of my daughter and my wife works with his mother and father. Very sad..

I have to try and get my double-unders working so I can do this as rx'd!

I'll stick with it until I get it because if I don't, I may never make it into the CF FRAT! Also need to begin working on HSPUs for "Nate" tomorrow. I want to be a real CrossFitter sooner than later - Lol...

Doug

As rx'd, 8:15. Situps ended up being broken into 5's. Heavy-ass jumprope.

(M/24/167lbs - 5'7")

6:17 as Rx'd

Army PT situps

subbed tuck jumps for double unders
10:47

m/33/6'4"/218

subbed 45# thrusters for DU. Situps unanchored.

12:36

Helzy, I was wondering who was going to sub GHDs

M/35/185
8:50
rope broke 2x's

14:20

7:20 rx'd

Huge PR for me.

m.23.175

Rx'd

6:46 PR

Last time I did it in 8:17 so huge PR. Double unders were on fire today

25/m/6'1"/170

Anchored sit-ups; subbed tuck jumps for DUs.

8:52. PR by 39 seconds.

Wow.

Started with 5RM squat that i missed and got a new PR by 2.5kgs :D 82.5kg now.

Then did 50-30-10 of
tuck jumps (which are brutal..)
GHD situps (which are worse)

10.17

and my head was spinning at the end.

Wow.

Started with 5RM squat that i missed and got a new PR by 2.5kgs :D 82.5kg now.

Then did 50-30-10 of
tuck jumps (which are brutal..)
GHD situps (which are worse)

11.17

and my head was spinning at the end.

May have typoes if my post have come up twice btw..

M/ 35/ 132 lbs/ 5'-6"
As Required: 5:02
I know I can easily break 5 mins. just gotta not keep tripping up my DU. This was a pr for me so I'm happy with it for sure. I'll keep at it though. I di the ASH WOD yesterday... great.. I love that it puts in DUs when you're already tired/ breathing hard... that's when it's good to train the DU in my opinion.. I can always do o.k. with the DU when you're fresh... try doing them when you're really winded and tired.

M/43/175/6foot2

"Annie" As Rx'd, with Abmat situps, feet unanchored.
8:30 (PR)

I added double unders to my warmups a couple of months back, and pretty quickly got a lot better at them. That helped a lot today.

Just wondering if anyone has tried a few variations with this WOD? I mean trying 3 rounds or 50 reps each instead... it gets easier to string along 10, 20 or 30 DUs as you're getting tired, so I would think that possibly your time might be worse if you did say 3 rounds of 50 or even 150 DU then 150 situps.. then I thought that 75, 50, 25 might be a good higher rep alternative for the 150 reps each. I'll try them and see what are the results. For me I like this WOD... short, hard and intense the whole way through... my time is primarily a factor of how much or little my DUs are going.. the situps are just a push hard and keep on finihsing them up... after all, the worst is 50 and then you get a break. I actually usually find the 30 round the hardest because I'm already breadthing hard and you have to try and string 30 DUs and then push through 30 situps really fast.

Eugh.

Subbed in tuck jumps for Du's, my legs were not thanking me after squats yesterday!

7m 40s

#51 KL in Indonesia: I've no doubt this has already been discussed as naseum in this forum, but here's my two cents: I think all the WODs with heavy singles, or heavy low-rep lifts, should be done starting with a weight pretty close to what you think your PR is, and then either try to do the rest at that weight or better. I get a lot of fatigue doing it this way. You know, your PR from before may not be what you can do on any other given day. I try to get a feel for who strong I am during the warmup set, to see if I'm ready to start with my previous PR or not. If not, I start a little lower, then try to increase the load each set. If I am feeling strong, I may start at my previous PR. Yesterday, my previous 5 RM for back squat was 225. I started with 225 for two sets, then went to 230 for one set, and did the last two at 235. I came as close to failure as I ever have, but somehow pushed myself back up, twice. That was intense. I personally don't think you can achieve that intensity with a workout that looks like 180-200-220-240-250 or whatever. When I see that, it tells me the person didn't really push it to their limit.

So I strongly disagree with B2 #52, but that's just my humble opinion.
Steve

Steve

My PR is 4:43...trying to get the trophy from UTAH! :-)

29/M/141

Double unders are getting better, but I still can't link them back to back, its generally a pattern of one double under and one single under.

17:41

7:59 Rx

23/M/195/70"
"Annie", subbed box jumps for DUs.
10 minutes flat.

I'm getting there. Practiced DUs for the first time after the WOD. Next time I won't sub.

CRSC, Madison, WI

Good to see everyone talking postive today....

Now if I could only do DUs consistantly

F/23/5'8"/177

situps with abmat (butterfly style), broken-up DUs usually with 1 or 2 SUs in between-- counted only the DUs though for the 50-40-30-20-10, so it killed my time a bit.

Working on this VERY tough skill daily now....

15:12

4:59 rx'd

@ KL Indonesia & Steve Cole...

I do mine the same way Steve does. I try to do each set of the 5-5-5-5-5 at a weight as heavy as possible so the last rep is a struggle...almost on the brink of failure. I'm not trying to work up to my 5 rep max; I'm trying to max each 5 rep set.

Fit this into my 5/3/1 Deload week:

- Squats: 5 x 205lbs x 5 sets

- 8 75lb DB Lunges supersetted with 10 205lb SLDL for 3 sets.

Wod as rx'd: 5:25. DU's unbroken in 50,20, 10 rep rounds.

10:25 as rx'd

abmat unanchored

Any new affiliates looking for someone to build a really nice website and very reasonable rates? I have had a good experience! check it out at www.crossfitxlr8.com and website designer's at www.kumowebz.com. He's even on instant message for support!

Sub'd tuck jumps.
12:29

13:57

subbed sit-ups for glute-ham sit-ups

M/44/6'0"/180
single unders x3
abmat sit ups
50-40-30-20-10
12:56

Ditto on what Steve Cole (#111) and illiniJason (#119) said regarding appropriate weight for 5RM. Go for the PR

6:58 as rx'd

1RM on deadlift is now 565lbs
1RM on bench is still 275lbs
5x5 on bench @225lbs, 2min rest
3x10reps back squat @225lbs, 2min rest

#111

I would strongly disagree.. with you! When it comes to lifting heavy weights I follow the advice of Rip pretty closely and in his book starting strength he says basically, you want to start with an empty bar, figure out what weight you are shooting for as your max set and then divide the distance between them into even increments.
This approach makes a lot of sense in that for optimum performance your muscles need to have been working for a while and you should already be sweating before you make your attempt. This is why in a time trial for example you'll see Lance Armstrong riding on a stationary bike for an hour before he starts. It takes a while to really get your muscle heated up and ready to go. As a Crossfit trainer I really notice this in metcon WODs with my clients who slack on their warmups. They'll be plugging away and all of a sudden halfway through they'll get fully warmed up and they start going 20% faster! My advice is to experiment with warmup intensity, even trying a few days where you go way too hard (In your opinion) on a warmup and see how it affects your WOD.

annie

rxed 45 lb plate on my toes for situps

6:39 (32 second pr)

Time: 13:16
Tuck jumps for DUs after trying for 1 min. (5, 0, 2, 2, 0 DUs each round)
Straight set sit-ups

22/M/5'10"/200

dubbed tuck jumps for double unders.

17:52. About a 12 minute improvement from last month.

So I'm in a gym (not crossfit affiliated) today performing some starting strength sets, and one of the so-called trainers attempts to correct my technique. He says, "First, you are going too low, you're using your hips too much. Second, you are not looking up. Look up at the ceiling. Finally you need to be lifting in tennis shoes, it's better for you." Then he told me I couldn't perform the lift my way anymore; he didn't want me to injure myself. I was so frustrated (he had interrupted me on a PR attempt) that I just left.

@#31 - Bob: I'm 6'4" and can back squat 450 to just below parallel. I can front squat 405 as well. If I go a few inches above, I could do over 500, but that's not really the point for me or anyone else, is it? The point is to do the exercise and reap the benefits of full ROM. If you have to work harder, then just work harder!

We tall guys have enough advantages, the weight room is just the great equalizer.

24:49 beat my last of 25:31
I am very weak with DU, I have watched all of the videos and tried to perfect the DU but can not seem to get it. Any Pointers?

M/22/6'2/160

unanchored situps
13:50 PR

Got the double unders to every second jump now so single, double, single, double.....Hopefully can get them straight through next time. Extra jumps were slowing me down.

Jesco #128:
Not to be argumentative, but your post gives me two thoughts. First, Starting Strength (which is an excellent book, btw, and like you I try to take their advice!) is really aimed at beginners or novices, who might not know their RMs very well. Once you've been lifting with good technique for a while, you get a more precise idea of your own limits, and then I think you can go for something more challenging, with that knowledge to guide you.

Second, warming up is a separate issue, as I see it. I always warmup with jumping rope, handstands, rowing, the CFWU, etc. for at least 15 minutes before any WOD. On heavy lifting days, I follow that with a warmup using the barbell and the specific lift(s) I'm planning to do. In the case of Back Squat 5-5-5-5-5, I'd do 10 reps at 135#, then 7 or 8 at 160# or so, and so on until I approach 90% of my 1RM. Then I rest 5 minutes, then start the WOD. So, by the time I pick up the bar for the first seriously heavy lift, I am really warmed up. Then I go for the heaviest weight I think I can do. Does that clarify? Anyway, not trying to be disagree-able, but I do disagree with you on this.

6:58 as rx'd

1RM on deadlift is now 565lbs
1RM on bench is still 275lbs
5x5 on bench @225lbs, 2min rest
3x10reps back squat @225lbs, 2min rest

#128 Jesco

I understand what your saying but all that needs to be done in the WARM UP. What #111 is tryng to say is that when you start your first rep of the 7 that should be close to your 1 rep max.

I think this is a major problem with crossfitters doing strength days. Doing 7 1 rep max is a lot different then doing 4 warm up sets and then 3 1 rep max squats. Your numers should NOT look like this: 135,185,225,275,285,295,315. Your numbers should look like this: 315,320,325F,320,315,315,310. That way each attempt is what you think you ONE REP MAX is for each lift.

What your saying is correct but those warm up sets should NOT count towards your working sets.

As rx'd

5:43 (PR by 47 sec)

anchored

As Rx'd 10:54. First time doing Annie, just learned double-unders last night :) Guess I should get better at it, considering we share the name!

12:31

sub tuck jumps for DU. I just need to go out and buy a rope.

M 37 6' 165#

rx'd 5:16

CG E-City CrossFit
Jake: 12:55
Eric: 14:32
Taylor: 10;35
Beidler: 15:12
Santiago:10:27
Single Unders:
Johannessen: 11:16
Leary:11:53

F/41/135/5'8"

6:54

Double Unders/Singles w/ extra reps, anchored: 9:31

first time to attempt so many DUs...legs look like I took a lashing....

It has been several months thanks to deploying and moving to be consistant with my crossfit, but I am back at it now so a hard time today with double unders. 15:25

25/m/220/6'

8:30, with 30 sit-ups, the rest crunches

9:11
subbed DU with high tuck jumps

25/f/5'4/142

as rx'd 11:04 (pr by 6:03)

Shelby
F/16/5'8"/138
13:22 PR

Doug
M/16/5'11"/168
5:35 PR

Carole
F/51/5'6"/130
10:32 PR

Kevin
M/50/5'11"/172
12:31

All as Rx'ed.

I did double SUs with DUs mixed in while trying to get my form down. Full DUs on the 20 and 10 sets. I also had anchored feet. First te with Annie = 15:09

10:39
Sub DU for tuck jumps
did 10 mins of practice DU... Need to practice them a lot.

Sub'd DU with high tuck single Jumps.
First time jump roping since grade school.
Almost puked, still feel weird.
12:54
Anchored situps.
Loved every second of it.
-Russ

Warm up: 5 x 100 single jumps w/ 1min rest.

17:08

Pack. Sub 3 x single-unders, ab machine. 12:23.

6:41
Discovered that licorice jump ropes shatter when being used in 40 degree weather. After 2 double unders my rope shattered into 6 pieces. So I switched to a speed rope (wire). They really hurt when you miss in the cold.

50/50 :49/1:04
40/40 :59/1:00
30/30 :25/:52
20/20 :27/:31
10/10 :15/:16

Write a book and sell it to someone who cares..

sorry... that was for #144. I'm cranky today.

#144 Parker

Isn't your fifteen minutes up?

#52 B2

Agreed. The 5's and 1's should be working sets.

Took the last 2 cycles off. Went to the Basic Barbell Cert in Omaha last weekend and took this cycle off for rest and recovery.

Rip's cert was fantastic and Ricky and Joe were great hosts. All of the coaches were excellent and I learnt a ton from all involved. John Schaeffer had some poignent and very funny cues for the athlete's at his station. Very professional and thought provoking presentations.

Everyone at the cert was very nice and sincere: It never fails to amaze me how humble the people I have been exposed to in CrossFit.

Shout outs to Tony and Megan from Kansas.

"Annie"

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

time 11:10
last time 13:14

I got 10 DU's in a row twice and pretty big bites here and there like 3'd up to 6's and 7's. The secret for me was taking my time and not rushing the DU's. That worked really well. My shoulders got to burning bad on them.

Situps were as situps are. We only have two abmatts and if one was open you got it. So a couple of rounds with and a couple of rounds without.

Warm up was weak, I got in late and didn't have much time for it. 1 round CFWU ish.
Really happy with the workout. Benching at 3:00 today.

~12:00
*subbed DU's for row (500-400-300-200-100)

M/26/140/5'11"

As rx'd 5:43

subbed tucks for DUs
9:40

20:19 as rx'ed. need to start linking DUs together more than 2 or 3 at a time

Parker,
Now it just sounds like you're trying to make the data work for you. Anybody can make data say what they want it to say. That's a classic technique of a contrarion. You actually started out (2 or 3 days ago) with some valid points for discussion, and I think people were somewhat receptive, even though you were not bringing up anything new (that article you initially talked about was several months old and had been discussed). Now you're just descending into brattiness.

M/28/6'0"/185

9:00 flat (un-anchored situps)

I'm a bit embarrassed, but here goes:

14:25

Thought this would be quicker, but the coordination for the DUs really slowed me down.

9:46

:47 longer than last month's PR. Single under in between each DU, and unanchored crossover situps, in my new VFF's. Avg HR 173, peak 183. On the tennis court at Four Points Sheraton, Ventura Harbor.

# 132 Squat Blues

That stinks! I have had several similar expereinces in specific regards to squats at a "regular" gym.... nearly everytime i do a crossfit workout there I get "corrected" by a trainer/ employee on going too low and potentially hurting myself. Gack! Leave me alone and let me do my own thing! Clearly i know what I'm doing, and I have my own workout plan...

as rxd
5:48(PR)....old PR 6:34

As rx'd 11:10
Unanchored situps.
Poor job on the first round of 50 DUs.

AB MAT anchored sit-ups

As rx'd:

5:52

29/10/09
M/34/79
As rxd
Anchored sit ups
8:29

abmat unanchored -- 6:13

First time doing Annie. Fun little stomach blaster

58 y.o. 5'10 153lb
As Rx'd 10:02

m/27/205

Did a little extra.

50-40-30-20-10 of:

Tuck Jumps
Sit-ups
Push-ups

w/ 400m run after each.

25:04

48 / 176

as rx'd -- anchored sit-ups

12:14, PR by 1:25

got my first DUs today. By the last set, was actually stringing together multiple DUs. But scaled to 10 DUs, then rest of rx'd as jump rope reps.

13:24

12:05, last time was 15:00

sub x4 single for the double unders because when i was practicing them i kept hitting the back of my head with the rope i was using. did anchored sit-ups.

m/29/155/5'8"

8:03 (PR)

m/41/150

15:36

First time with this WOD. Double unders are coming along.

33/f

11:59

still have not mastered double unders so did singles (100,80,60,40,20) and sit-ups were unanchored.

15:53

still need work on my DU's but I got a few streaks of 5 in a row in there

Haven't learned to do DU's yet, so subbed jumping lunges. Anchored sit-ups

7:59

7:18

18/M/160/5'7"
As Rx'd 7:23
Anchored Situps

m/26/6'1"/206

Dynamic Warm-up
Burgener Warm-up x 2

Annie as Rx'd (First time)
10:31

Strung together roughly 20-25 DU each round before tripping up.

First WOD after about 2 years including a pregnancy!

f/28/5'7"/175
17:38

subbed tuck jumps for DUs because I don't have a rope and I had to break for a few soother re-applications as well.

I've clearly got a long way to go to get back on the wagon, but I'm feeling pretty damn good.

7:38, PR by about 3 minutes. I am SO pleased with my "skills based warmup," having moved DUs, OHS, and MUs off of my goat list over the last couple of weeks/months. Not that they are great, they aren't tigers yet, they're maybe ... sheep? chickens? Help me out, people, what is an animal that is basically competent, not horrible but not too flashy? What do you call something when it just barely evolves out of goat-dom? A European swallow perhaps?

Buy in: 3 rounds DUs (yes, DUs), 6 GHD, 10 BE, 1 HSPU neg, 10x1-arm db swings 35-40-45, 2 L-pullups.

Cash out: HSPUs facing towards wall when upside down, lower down to headstand and press back up, about 8 reps done as singles. 6 minutes of alternating one minute plank and hold, one minute OHS bottom and hold (with towel). Foam roller, stretch, done.

tried to get DUs but couldn't master them...really need to work on them more

subbed 2 singles for DU, i know cheating but i didn't have the time today to get the DUs down.

8:25

31/m/196

6:53
regular sit-ups, unanchored.

33/M/165
subbed tuck jumps for dus.

10:53

11:06
not a huge improvement, but I will take it.
-unanchored sit-ups

17'36" 72/100
PR

slant board sit ups

11:05

1st time using the slant board so time not comparable to anything. Last time was 8:34 with anchored situps.

Geez! I almost messed this workout up pretty bad. Too short a jump rope really messes things up! HaHa. Anyway, I had to edit the WOD a little cuz I am unable to do double unders. What I had to do was triple the jump rope revolutions and make them single unders.

Jump 150
Sit up 50
Jump 120
Sit up 40
Jump 90
Sit up 30
Jump 60
Sit up 20
Jump 30
Sit up 10

FOR TIME - 7:03

Fun Times

~eric~

subbed tuck jumps for Du's

Briscoe 6:05

Dillon 10:30

m/41/5'6"/145

feet anchored sit-ups
5:19(pr)

“The Chief”

5 rounds
AMRAP in 3 minutes of
3 Power cleans #135
6 Push ups
9 Squats

Then a 1 minute rest and do it again

24 rounds + 1 Power clean

First time posting! Getting better at double unders, was able to do about 20 in a row at one point. 11:42

5:46 as RX'd, a new PR!

6:25

feet anchored situps. is that not rx'd?

m/20/6'1"/170

subbing tuck jumps for double unders

6:15
1:28pr

First time doing Annie. 12:00 not bad although the first set of DU's took me about 5 min to get through..haha, I have the welps to prove it.

hey all quick question on peanut butter - is it really as bad for you as the Paleo book makes it out to be? it seems like everything ive read about peanut butter in moderate doses says its either beneficial or detrimental, so i'm kind of in a gray area right now. just wondering on all your takes on it.

Sub 30" box jump for du's (full hip ext)
23:31,looking at other times, I bombed on this one

The Human Body is Built for Distance:
http://www.nytimes.com/2009/10/27/health/27well.html?em

14:28

6:17PR...huge for me. First time linked ALL DU's as Rx'd.

Collin (206) - Almond butter is your friend. But just eat the peanut butter. A lil bit here and there in moderation ain't gonna wreck anyone.

9:00 flat. Couldn't get a rhythm with the DU's.

7:49.... almost did first round of double-unders unbroken

m/49/6'3"/162

14:45

Subbed box jumps for DU
Inclined SU.

btw: 155

6:15 as rx'd. PR by 35 seconds. Didn't miss a double under, you know what that means... I need to be doing them faster.

sub tuck jumps
7:48

#206
I'm interested in an answer on that too.
I eat a good amount of peanut butter.
2pb sandwiches today and a banana and pb.
That's my typical intake per day.

Should I cut back on this?
I don't really love PB, can live without it, but its cheap and fits my budget.
Having trouble losing weight and hoping its not because of this.
M/24/5'11"/205
-Russ

Annie,
tuck jumps
butterfly style sit ups
= 7:17
not a PR

"Erin", 5 R:
15 DB split cleans, two 30# DB
21 asst pull ups
= 19:42, PR and less asst on pull ups

Re peanut butter- Peanuts are a legume, not a nut. They are full of aflatoxins (fungus) so if you eat them organically- lots of funges, if you get them sprayed- then you are eating full of pesticides. Almond butter, or any nut butter, is a waay better alternative. You can make your own, or buy premade. I have found a brand at the regular groc store that is pretty good and not too $$.
Erin

m/21/155/69''

subbed jump tucks for DU. They got a little sloppy here and there.

4:46

M/6'4"/200lb/20yr

13:50... PR... DU's always the prob.. but today felt great.. and my consecutive DU's went up every round... ended up with 14 in a row :p

m/38/76/205

14:25, down by 2mins from last time

First time doing Annie Rx'd. I counted my missed double unders. I didn't time it, but it was probably over 30 minutes!

m/19/150lbs

As Rx'd 8:41

First time finishing all DUs, took time with tech. and due to feeling under the weather.
As rx'd:
12:20

as rx: 6:50 pr(-2:52)

Trouble with the double!, ended up having to do two singles to catch a double. What a mess!

first time on this WOD time 12:52

Hey guys, I tried looking for it, can anyone post a link or tell me the cross fit warm up?

Thanks

subed DU 25, 20, 15, 20, 10.

should have done as Rx'd DU are starting to come more easily now. (might take them off the goat list soon!)

26/m/5'11"/185
as rx'd
10:12(little less than 2 min off PR)
DU absolutely killed time today. I was struggling.

8:18 vs 10:08 last time. I've been working on dus since last time Annie came up. They still aren't great but much better. Love having the big pr.

Hey-

18:16

first time in years doing DUs... brutal.

M/50/5'10"/200

-K

WOW-

So tired, ... misspelled my name in earlier post.

LOL

-K

Strong lil Pony- Great to see you back! Hope you are ok and feeling better!!
Erin

As rx'd 5:52 (pr).
Double unders were decent, first 50 unbroken. Need situps to be faster.

M/24/5'9"/175

14:31

First time attempting DU's

Sucked at first but then got into a grove of alternating one single and one double. Best I did was 10 DU in a row without singles. I gotta practice these coach!

30yo, 5'11", 175lbs

Subbed tuck jumps for double-unders.

10:42

A new record at 1:18 faster than last time. I wasn't stopping for breathers much, but the situps felt really slow. My little ablets just felt shot today going in, so they're seriously burning now.

8:15 Could've pushed a little harder

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 2,2,2,1
Single under / double under practice

As rx’d: 11:33 PR
Sit-ups on abmat
Foam roll after
Compared to 090914: 14:42

AS rx'd:

6:31
Shaved 2 minutes off since last time.

m/35/225/6ft
as Rx'd
28:07
suck

M/6'1''/195

As Rx

Time: 11:33

Double Unders will whip you into shape real fast!

I set up my ropes and I proceeded to destroy "Annie!"
rx'd

Time: 8:23

9.40

subbed tuck jumps for double unders

20/m/5'11"/163

12:39 (2:18 faster)
Had several missed Du's in all rounds
unanchored Ab mat sit ups
m/52/215

Today was in no way a rest day. I must have done 50000 jumps through that jump rope to get my required number of double unders. I will say though that I can do double unders much better now. The Mrs is still rocking too.. Everyday she complains and sighs then gets out there and does her best. I love it.. the boys were trying out the rings and doing pullups tonight. Good times

First month doing crossfit, First consecutive double under today, for a time of 28:17. These other times are ridiculously fast. I cant wait till I got it like that.

36:23 subbed tuck jumps, added push-ups same # reps, still embarrassed by time...tuck jumps killed me

as rx'd
12:31

13:59, as rx'd.

10:10

M/41/180

As rx'd:

7:21

That's a PR by a minute and 23 seconds. Gotta be happy with that. At least until next time.

More better faster

cfwu x 1

w.o.d. in 14:21 with ab mat sit ups

m/42/154
8:21 (pb by over 2:00)

CFWUx3x15 (ex situps)

as rx

2:11 (unbroken situps)
2:45 (situps in sets of 10 and 5)
2:12 (situps in sets of 10 and 5)
1:14
0:38

Total: 9:02 (PR)

F/27/115

14:42

As rx'd:

6:42

8:50

Double Unders killed my time

9:38 with 20" box jumps instead of DU's.

Need metcon over agility/accuracy right now - especially after thinking about the Dave Tate video and assessing my "dials" and goals.

m/42/165/6'

14:50--last time: 16:43

9:38 with 20" box jumps instead of DU's.

Need metcon over agility/accuracy right now - especially after thinking about the Dave Tate video and assessing my "dials" and goals.

instead of doubles i did singles of 100-80-60-40-20
and situps of 50-40-30-20-10

4:55

M/27/6'2"/150

subbed jump tucks for double-unders

11:58

Well this is the first attempt at a cross fit workout, and I amd what you might say supprisingly unfit. Very difficult for me, in fact I could not have finished the jumproping if I did it properly so I modified it to just 1 swing so I could finish. will continue think this looks like a good way to work out and have a little guidence.

Did WOD off an affiliates website
Row 2000m
Then
5 rounds
10 thruster, 2x 20 DB (Sub for wallball)
20 box jumps, 20"
20:30

#136 and 138

Well, actually, if you read the Crossfit Journal article on strength bias, they do not recommend multiple PRs, just the opposite in fact. The say "So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away." So the idea is, you start with lower weight and work up until you hit your PR and once you get there you stop. The problem with trying to go up a few more pounds or even just do more sets (unless you are in a SS style linear progression) is that it doesn't benefit you strength wise but it does increase the time it will take you to recover from the lift. More is not always better.

12:30

subbed tuck jumps for DU's. got my knees real high this time and it sucked. sit-ups with feet anchored.

7:03

As Rx'd
6:36
Not a PR, sit ups were a little slower than normal...but still felt great:)

11:52. Prev PR was 13:25.

m49/6'2"/190
took 20 mins.
after first set of dus, my knee hurt, so I subbed 10:1 single unders
50du/50situps, 400singleunders/40situps/300singleunders etc.
Can't go as fast with single unders, but I feel the sub should be 10:1 as fast as you can go. Still not the same.

M/32/144lbs/5'5"

GHD situps on physioball with feet anchored.
6:29

M/47/66"/135

CONCRETE!!

Poured floor in my new 24' x 40' Barn today. Small affiliate in the works!!

C: New $3 rope from Academy works great! Thanks John at P3 Crossfit. Got 5 in a row today, feeling pretty good at that. Did it at the apartment gym so theres only one bench for my GHDs and one guy was on em so I just did DUs when BG did them and skipped the sit-ups. HSPU skill work after.

BG: 23:45 Double single double single. Anchored sit-ups. GoFit black speed rope.

#111 Steve Cole, 119 illiniJason, 128 Jesco, 138 Cass:

Thank you all for engaging on this discussion. I live so far away so it is hard to get good advice and support as the ONLY Crossfitter in Indonesia ... Much appreciated!

The consensus here seems to be to hit the max RM for each of the sets (ensuring a solid warmup precedes the WOD). That being said, Jesco also presents valid arguments against. Nevertheless, I think I will go with the consensus.

Aww man, while I was sleeping (we are +12 hours from you all in N. America), looks like I missed more fun posts from Parker! ;-)

Thanks again!

Cleansx1
95
135
155
175
195(f)
195
200 (PR!)

Annie
Straight legged situps – 7:13

9:17 couldnèt get into a rythm to start...last time 8:55

M/28/6'/328

as rx'd

unanchored situp
25:17

double unders in vibrams = some red feet.

rx'd

12:58

I stink at DU's - Love those squats

M/19/125

11:22

38M/5'10"/168#

W/U: jump rope, 100 single-unders; 17 ROM exercises; TWG Abs Conditioning, 1x5; CFWU (GHSU), 1x10.

As Rx: 4:59.

C/D: 85# SP, 1x5; 135# SP, 1x5; 15 min. of pull-up variations w/wife.

Anchored AbMat sit-ups. Wife timed me.

6:14

Compare to:
090914 - 6:47
080217 - 13:58 (GHD Sit-ups)
070703 - 9:35

9:06 anchored situps

m/44/185/6'3

As Rx'd 9:29 (pr)

#108 scott cole, great idea about doing du's as part of the warm up. Will break 9 next time. Some of the times on here are incredible. You guys rock. #271 great post and good luck!

Horribley sprained my ankle in P.E. and can't walk so I couldn't do my work out :( So I have to skip my rest day to catch up...I'm not gonna miss two days, no matter how much it hurts its getting done! Besides I didn't have a jump rope available anyway.

Well KL, go ahead but if you do a deadlift you really shouldn't ever do more than one 1RM. On average you will need a two week recovery from a real 1RM. Any more and you will seriously prolong your recovery time. Most serious lifters won't go for a 1RM on Deadlift more than 5 or 6 times in a year.

As rx'd, with anchored situps:
12:00

(also did a bar muscle up for the first time. anxious to find a pair of rings to try the real thing.)

Hurt my ankle so subbed rowing for DUs
50-40-30-20-10 sets of situps with
500m-400m-300m-200m-100m rows
15:52

Subbed tuck jumps for double unders. Situps were unanchored.

9:16

m/22/155
6:17
subbed tuck jumps for double unders

Annie is a feisty one!

17:14:2

5x5 back squat
135-155-175-185-195

W/good form and xfit level 1 cert dude critiquing

Plus

Grace w/115 in 7:02 pr

Mark Twight hanging out with rangers next to us.

rx'd
11:12 better but I still stink at du's
15:30 last time

Jesco #264

Very good point. I guess the way you hit the wod depends on your experience. I find that it takes time to master your form in all of the lifts. In the journal article about strength bias there is a paragraph about not hitting 5s,3s,1s with enough intensity meaning you shouldn't be able to do extra work after your wod. What your saying is to essentially have 3 or 4 warm up sets and then try to hit your previous PR or new PR at the end of your workout? To me that isn't enough for a noob because that wouldnt be a true PR.(form isnt good enough yet) Strength Bias is for more experienced lifters who know their TRUE 1 rep max, 3 rep max, and 5 rep max numbers.

So I guess what I'm saying is I guess it depends on who we are talking about. For the most part it seems like on a noob (no offense) would ask a question like that. For somebody who knows their true max numbers they would stop when they hit that PR that they have been working on for months.

How does that sound?

M/30/72"/190
5:37

“Nate”
AMRAP in 20 min.

2 muscle ups
4 HSPU
8 Russian swings, 2 pood

16 rounds
PR by 2

7:56

11:08 shin splints started to hurt

Warm-up: 5 min row
Workout: subbed Tuck jumps for DU

11:32

11:47, du still suck

34/F/5'10"/160

Annie, oh, how I hate thee. You are the chink in my armor, my achilles’ heel…the thing at which I suck at the most. I hate you.

7:37 (12 second PR)

I can do double unders, but I can’t seem to do them in a workout. As soon as I’m doing them for time, I suck at them utterly and completely. I do this WOD for the sole reason, TO WORK ON MY WEAKNESSES.

last time 9:10 subbed tuck jumps

as rx'd 15:18
unanchored sit-ups

doubled the double unders and made them single unders for all but the last round (10)

13:00

need to work on getting into the double under rythm.

f/35/165lbs

2 yrs off CF - small brain injury...
first Annie back

26:35 my DU suck, but at least I made it through the work out, small victory for me.

m/38/195/6

35-25-20-15-10

tuck jumps
situps (hands behind head, anchored)

7:17

last time: 7:59 without hands behind head

11:20.8

Double Unders need some work.

m/37/191/72"
8:03 as rx'd

Not sure how I managed to improve from 9:37 on 090914. My DUs were terrible considering I didn't do a single set without getting tangled up. I must be getting faster on the SUs. A 1:34 seems like a huge jump. I'm positive that I didn't skip any sets. I'll take it!

Rx'd 6:59. Butterfly situps on the abmat no feet anchored

tuck jumps instead of DUs
situps unanchored and hip flexors disengaged

6:07 (last time 8:45)

followed by muscle up progression training

Rx'd 6:59 butterfly situps on abmat

As rx'd my double unders suck

14:05

Beth 12:33 singles
Jude 6:55 singles
Quinton 6:43 singles

..................................................

m\40\170\5'10"

120 Pullups and 240 Squats in 20:34

8 rounds of

1 pullups, 2 squats
2 pullups, 4 squats
3 pullups, 6 squats
4 pullups, 8 squats
5 pullups, 10 squats

As Rx'd
18:42

Wod modified, no jump rope, I jumped over my Olympic bar with the big plates.
Time: 6:47

39/m/190
as rx'd

new pr 9:53
(old pr 10:37)

First time doing double unders -- they're harder than I expected!

25:13 :-/

26/m/5'7/210#

Burpees 45,35,25,15,5
Situps Anchored 50,40,30,20,10

13:23

5:05

CFWU x1
Burgener WU x1

As Rx'd - situps unanchored.

14:50

First WOD in a long time

Double up on double undes, did single undersx2.
sit-ups as rx'd
6:37

m/31/5'10/210

As rx'd:
13:13

M/42/72/190

CFWU x 3
as rx'd, 17:23.

Prior to warmup, left knee felt like there was a compression sleeve on it. After the warmup, it loosened up a bit, and seems OK now, except at about 90% flex. Concerned, as it feels like the right knee did earlier.

Can't figure out my damn shoes - Mizuno felt good running yesterday, but that feel on the L knee has me concerned. Had been in the Nike and Saucony for about five months now. Afraid I have adjusted to them now that I am looking to go back to Mizuno. . .

M/23/158/5'7"

Rx'd 12:47

6:39 as Rx'd

Rx'd:
8:10

Cut in half after 1hr. frisbee, subbed box jumps.
6:40

8:21

150 Unanchored Sit-ups

as RXd, first time, double unders make me crazy, 14:06. Can't even commit to going full speed on the situps because WHAT'S THE POINT? when the DU are so maddening. Also, DU in vibram fivefingers are extra annoying, catching the rope between your toes.

Yes I'm going to slay the DU, make them my beach. I'll get Annie in sub 8 before January.

Thanks to Jakers for coaching me on how to teach a progression for the double unders to my clients, and for his good eyes on spotting some of my 'spaz factors' (widening my elbows) when doing double unders.

@ home, as rx'd, UA abmat SU, 7:45, no wARMUP, PRESSED FOR TIME

12:15 (last time 12:50)

M/48/6'3"/195

subbed tuck jumps for DUs
9.14

5:26 as rx'd (with ab mat)

* unbroken

Subbed 24-inch box jumps for double unders. Feet unanchored (blerg.)

10:55.

Unanchored sit-ups ruin me. I spent half the workout flailing my legs trying to get past the tipping point.

18:04 Sub DU attempts

8:22

Anchored sit-ups

9:46
butterfly situps

M/21/187lbs/66"
4:57 as rx'd (anchored situps)

30/M/5'10"/150

CF Warm up then did Annie

6:56

Recommend using a rope you are used to it, I did this workout at the Gym with a rope from the gym that I wasn't use to workout with and my time went up.

Santi

18:30
subbed tuck jumps for double unders... ill get better

M/25/154#/5'7"

Subbed Tuck jumps for DU

Time: 9:15 (PR by 0:34)

12:50. Did some creative subbing because I could not do du's.

100 single unders
50 sit ups
40 tuck jumps
40 sit ups
60 single unders
30 sit ups
20 tuck jumps
20 sit ups
20 single unders
10 tuck jumps
10 sit ups

M/6'5/225/21

13:09 as rx'd. Anchored sit ups son 50-40-30-20 and free situ ps for the last 10.

as rx'd 14:47 (25:36 last time)

9:31 as rxed (pr)

last time
11:18 as rxed (pr)

1.10 Mile Run 6:30 Pace (working on 1.5m in 9:00)
CFWU (10s) minus sit ups add Push Ups

Subbed 100 singles for 50 DU and so on. I'll get DU's sooner or later. Unanchored situps

20:30....man I was fighting Pukey. Annie is a rough one...very humbling.

Humberto

Subed high knee jumps and short sit ups.
8:26

M/24/5'11"/178

15:22

I've been jumping roping for awhile now. Got the double unders down. Love 'em. Perfomed 50 double unders for each round.

Sit-ups as rx'd. They slowed me down. I can do about 20 reps until needing a quick break.

Great WOD. Great sweat. I'm only three months into CrossFit...absolutely love it. Best thing I ever discovered for my body.

50, 40, 30, 20, 10:

double unders (struggled round of 50 and 40)
decline situps #3 (only round of 50 unbroken)

7:39 10/28/2009 (decline situp #3)
8:38 09/14/2009 (anchored situps)

15.35 (ghd)

46/m/71 kg
3xCFWU
WOD "Annie" with tuck-jumps
time 10:45, last time was 12:22

20/m/74kg

It was my first attempt of double unders. my time was 15.05, can you guys suggest ways to practice and improve with double unders.

10:45 as rx'd.

37:45

My first time ever jumping rope, let alone double unders. Timer started, and then I began to teach myself how to do them. The first 3 rounds took 30 minutes - then I got the hang of it. My legs, hands, and arms are full of welts!

ryan - m/30/185/75"

7:43 (pr by over 3min)

gunnar - m/37/185/73"

4:55 pr by 1:06

Situps on exercise ball cause gym floor is too hard without a mat. Smoked my PR by 2+ minutes but some of that probably due to type of situp.
7:02

I'm assuming that when guys go low 5's and sub 5 that feet are anchored. Is there no standard for this? If done at the Games what would it be? Any ideas?

6:32 Rx'd

Anchored Sit-Ups. Messed up once on DU.

10:47 as rx'D

Forgot to time first two rounds, but here goes
Sub tuck jumps, sit ups unanchored
4:30. Probably around 7 min total but not sure. Jump rope way too short, kept hitting my head, shins, ect, while practicing DU before and after WOD.

14:26

tuck jumps

m/30/6'/230

Not done any skipping for an age. Couldn't do a DU so doubled the qty of normal skips.

First time is always killing me

16m 8s

finally enough practice to do 3 DU in a row!
sit up no anchor
as Rx
with DU in batches
27.15
feels good to learn a new task!

1st WOD in a long time, back to CF and excited about it. Time to get my strength back after only running for a while. Sub tuck jumps for DU's (no rope)
7m 3s

first time:
7:45

19:04 as rx'd

Beat my first Annie workout (back in September) by nearly nearly 18 minutes!

1st time: 23:13 situps unanchored.

tuck jumps
anchored sit ups

8:08

8.47

M/32/6'3"/205

Feet Anchored Situps: 5:35

Prev: Feet unanchored @ 8:30

have learned to do an mu, handstand, kip, and jumprope thru cf videos and lots, and lots of practice. now on to learning the double under, buddy lee where are you!!!

11:37, 2x single unders per du. couldn't get good string of singles going. frustrating.

26/m/73"/177lbs

Subbed tuck jumps

feet unanchored

10:00

Apparently I'm pretty good at this.
First time: 5:27

I did however rip my back open doing the situps shirtless on a rough towel

M/59/6-2/211

16-inch boxjumps subbed for double unders

18:14

As RXed
9:20

m/29/5'11/168

rx 7:43 situps unanchored and little arm movement. double under better

CFWU- minus sit up's
200 regular rope jumps each round instead of double unders.

18 minutes and change.

As Rx'd 9:30

#292 Cass
-Don't worry, no offense taken. this is a good discussion to have and to be fair, it's not totally cut and dry. But there are a couple rules of thumb that a lot of Crossfitters I've seen don't follow enough and one is if you set a PR on a 1RM lift, even if it's only 5-10 lbs, STOP! Beginners do have the ability to do more on multiple set reps and if they doing a S.S. style linear progression they are setting a PR every time they lift but they should not be adding weight every set. They should get to their work set which will be (depending on the lift) 5 to 15#s heavier than their last days work set and stick with it. One of the worst things you can do is try to add weight too quickly.

You also have to take your population into consideration, a 20 year old lifter's body works very differently than a 30 year old lifter's. At 20, even if you lift all the time it is virtually impossible to have a true 1RM because at that age your body is so full of testosterone that every time you lift (even if you lift all the time), your max will continue to rise. Typically a linear progression will be sustainable much longer for young guys and with proper diet it can be extended even to guys who thought they should switch to a periodized system. Older guys are different, they tap out a bit sooner and really need to be much more careful with maxing out. Like I said early, if you have experience and pull a 1RM on deadlift you need some serious recovery time, around 2 weeks. In many cases, this will even hinder your squat for a while which is one reason serious lifters don't go for DL PRs often.

So I digress, sorry but anyways on a 1-1-1-1-1-1-1 if you hit a PR on the 3rd or 4th attempt, stop there. I know it feels like you can do more (You probably heard the same thing from someone else about a Crossfit WOD that took 5 minutes to do!) but it's plenty and the next body when your body gets sore you will know it was plenty.

#370 - my hat's off to you.
150 dus and 150 sit ups in 327 seconds the very first time.
Where do you go from there?

13 minutes

My goal was to actually do the 150 DUs. I've been warming up a little with them besides the CFWU a few days a week and I can do DU-single-DU-single type jumping for about ten reps. I know it's not the best comparison, but I'm getting there. Finally by the round with 20 DUs I got 7 DUs without the single jump in between in a row. I'm REALLY happy with that. Anyway, I didn't have to stay at the gym all day to finish this like I thought I would,
17:55 as Rx'd, every single stupid DU done.
f/26/5'5"/175

Jesco,

I agree with your analysis. I have had similar experiences, specifically with the DL. Took one or two days off to recover from a successful PR lift, and when I came back to attempt a mainsite WOD, I was still quite fatigued, even though it was a METCON style workout with not necessarily heavy weight. I think some people are thrown off by the 3 on - 1 off schedule when CFT's and 5x1's are part of the workouts. It is also difficult to "rest" when you're a CFer and chompin at the bit to get back in there and move some weight! All in all, good discussion everyone. Thanks!

Snatch practice up to 80k
PC x 3 up to 100k

"Annie" as rx 8:10

8:49, PR by 1:10.

Also MEBB: Back squat: 3-3-3-1-1-1. 225-235-245-255-265-270. 270# is a PR by 5 lbs!

MEBB works. My 1RMs, 3RMs, and 5RMs go up every week, and my mainsite Metcon times are still going down as well. Actually, I'm seeing larger gains on my Metcons than before I started MEBB. My recent drop in Helen from 13:08 to 11:08 was entirely because the kettlebell seemed lighter.

D
@ Maui

TJ subbed for DU's

50 2:32
40 4:50
30 6:37
20 7:45
10 8:15 (PR by 1:42)

W 11:18 PR

16 even. got string of 27 DU's on 30 run. situps slow me down.
wu-30 min lvl 8 prog home stairs

A day behind.
CFSB Back Squats 5x5 195,205,215,220,225
Annie 7:15 as RX'd

Had two strong group classes this am (my programming)
Life is Good!

49/m/190

As rx'd. 10:33

As rx'd 16:01

7:11 as rx'd
PR by almost one minute.

sit-ups were unanchored and done at a slight decline because I was doing them in the parking lot. Can't wait to do this wod with anchored sit-ups. DU's are staying about the same, always mess up on that first set of 50 when I get to about 40, but other than that all sets were unbroken.

Completed all reps
Broke down double unders into groups of 10 or 15.
No rest during situps.
Total time=23 minutes.

9:29

new gym and there ropes suk. Need to get my own...

Teri f/37/5'7/155
as Rx'd
6:54 PR

24/m/175

decline situps anchored.

9:17 PR

m/30/5'11"/180

As rx'd

5:58

34/m/210/6'5"

11:03 went easy today, couple mins off PR

as rx'd

7:22pr

as rx'd

6:45
missing du's added about a min

As rx'd, 8:16 (PR by over 3 minutes).

Improvement mostly due to DUs. Thoughts - starting off the first set, I was at 30, but struggling a bit to string DUs together. Then one of the globogym trainers patronizingly says to me, "You should use a heavier rope." I nodded and ignored his suggestion. For whatever reason, I was able to knock out the next 20 straight. Also got 34 in a row (PR) in the set of 40. Downside - situps are much harder when the DUs go fast!

Stopwatch ran out of batteries so I timed myself on an analog clock.

~8:15

11:02

warm up: 1.3 mi run
stretch
as RX'd 13:37

M/28/165

As Rx'd = 8:14

m/28/171

First time. Couldn't string 'em together to save my life.

25:00

9:31 last time 10:02

tuck jumps for double unders

3 sets:
crippled incline curls 20lbs
HSPUs

21-18-15-12-9-6 and 3 rep rounds of:
Squat clean 95 pounds
Sit-ups
17:06

3 sets of Back extensions

CFWUx3 (no SUs rd 2 & 3)
9:38
48 consecutive DUs on first round :)

Annie - (as Rx)

50-40-30-20-10

Double Unders
Situps

time - 8:16 (PR by 32 seconds)

Ricardo CFHEL

subbed tuck jumps

7:03

wod as rx'd

6.43

50-40-30-20-10 Double unders and GHD SUs.

14:23

50, 40, 30, 20, 10:

double unders (struggled round of 40)
ghd situps (no rounds unbroken)

13:56 10/30/2009 (ghd situps)
7:39 10/29/2009 (decline situp #3)
8:38 09/14/2009 (anchored situps)

As Rx'd

6:04

Anchored sit ups

m/38/245/73"
rx'd
anchored situps
17:32:41

last time
20:39:46

subbed 2 single jumps for each double under
Abmat situps
8:59

Funny doing CF Kitchener for a cycle... ended up doing Annie today...

20m AMRAP 5 DL / 5 HPC / 5 PP / 5 Pushups
14 rounds + 5 + 3

10 rounds - 3 HSPU/6 Ring Dips/9 situps/200m run
21:15

Grace
4:12 PR

Annie
5:12
- All reps unbroken! Super stoaked...

Recovering from ankle injury. Subbed regular jump rope for double-unders, but multiplied reps by 4.

16:20.

C-
5:47
M-
25-20-15-10-5
8:48

29/6'2"
13:38
only got more than 4 double unders at the 20 set when i got them consecutive, then 8 and 2 for the last

Not as rxed 4:12 pr by 2 seconds

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

WOD Annie
5.10
unanchored,butterfly,abmat,sit-ups.
was slowed a bit by the mat sliding about the floor and on the 40 d/u's ,my shorts nearly falling down !would've carried on regardless,but was annoying trying to carry on wi d/u's while tryin tae keep shorts up !
before sn. halt d/l's,sn. high-pulls, and rdl's.still off p.b. by a bit,definitely the sit-ups,too slow .

35-25-20-15-10

Sub Tuck Jumps for DUs.

First Crossfit Workout Ever.

17:17

As Rxed

24/m/166lbs/70"

annie as rxd

13:38

CFWU x3 (-situps)

WOD
sub'd box jumps for DU
anchored situps

8.45 PR (from 9.01)

13:17 as rx'd
previously 14:55

sub'd Friday CFE WOD

1 mile at 15% incline

averaged around 3.5 mph

1 pood KBS and sits same rep scheme
9:41

AS rx'd

9:16

9:33 doubled the reps using single unders

58/M/205 - Annie - abmats - 28:12 - darn those double-unders

48/F/125 - subbed pushups for DUs - 17:16

12:01

(Compare to 19:14 on Sept 14, 09)

7:05

CFWU X 3

as rx'd: 18:14

11:39

M/63/196-"Annie"
50-40-30-20 and 10 rep rounds of:
Single-unders (can't do double, yet)
Sit-ups
9:21

6:09 PR

Double Unders en fuego!!
Unanchored situps

anchored situps

6:14 (pr - 7:53 previously)

f/27/5'2"/120lbs

18:46 as rx'd, unanchored feet

First time doing double-unders and after about 20 lashings to the arms and legs, I started getting the hang of it.

as RX'd
7:34

I cheated and did singles....
6:51

was doing it without shoes and am horrible at double unders. After hitting my toes a few times with the rope, I decided to do singles...LOL.

7:01 as RX'd
-a tip for double unders, it's all in the wrists, you dont actually need to jump that high as long as you get the timing of the rope right. Practice by doing singles then a double after every 5-10 singles thats wha i did now i can do 50 du's straight aslong as my rope rhythm is right.

SUB hj

17:45
previous 14:37

7min 8 sec.

Forgot all the rest....
M/31/178
7min 8min Rx'ed.

Ran out of time. Had to go to work. Mostly practiced double unders. Getting better. Following the example video. 1 2 3 double! 1 2 3 double! Hope to be fluent soon

Mark: OPT WOD

Theresa: 7:38 (Yahoo! - perhaps not the world's greatest time but a minute plus better than last time. I'm not sure how those 4 minute Annie's can move that fast throught the situps with out getting dizzy - my problem. Yet, we keep working on it and hope my inner ear adapts)

7:09
Rx'd
Un-anchored frog-style sit-up.
(The sit-ups hurt...they got me)

50,40,30,20,10
subbed 2x single unders - 10:30

"Annie": 50-40-30-20-10 of Double Unders, Sit Ups

F/05y/40"/036# AMY
20 Jumps, 20 Crunches
02:00. Stopped because she bumped her ankle.

M/08y/49"/057# YORK
25-20-15-10 Single Unders, Sit Ups
05:09

F/11y/60"/135# CONNIE
35-25-20-15-10 Single Unders, Sit Ups
10:27

F/45y/62"/134# JULIA
50-40-30-20-10 Single Unders, Sit Ups
13:40

M/41y/68"/160# GEORGE
50-40-30-20-10 Double Unders, Sit Ups
17:05

Next time do DUs in the warm up because my technique was way off until the 2nd round.

As Rx'd:
6:13
-unanchored abmat situps
Somehow i've never recorded my time for this although i know i've done it before. Weird, anyways i'm sure it was a PR.
Messed up on DUs 3 times. I think i could make this an even 6:00

M/44/185/5'9"
As Rx'd 11:00

10:20, as Rx'd, anchored flat situps.

30/m/71"/184#/CampTaji, Iraq

CFWU x3
12:37 as Rx'd

Bead style jump rope broke during workout caused a delay while I got a new rope.

As rx'd: 9:38 PR

M/25/5'9"/195

subbed 3 x single unders

~ 18 min

my calves hurt two days later 25 min

Anchored Abmat sit ups: 7.09

Rested 10 minutes then Grace as rx'd: 5:45

As Rx'd 8.13
Kept tripping up on DUs, but still a PR.

f/26/5'3"/145

7:41 rx

MGySgt. USMC M/48/6'2"/205

As Rx'd 24:47

OooRahh

MGySgt. USMC M/48/6'2"/205

As Rx'd 24:47

OooRahh

as rx'd 9:37

As rx'd, 7:43.22, PR. Last time was in the 11 minute range. Really sped up my situps in the past 45 days.

M/29/6'4"/205

Rx'd

GHD Situps

11:41

previous time: 7:05
New Record: 6:35
championship!

Time 10:04
...could have done better had i not stopped to get hair out of face. ALWAYS wear a headband!!!

F/34/5'/110

had to sub tuck jumps to make it difficult - otherwise I'd have been there all night

50-10 Tuck Jumps, Sit Ups

7.36

Time:13:04
did sit ups in a bigger range of Notion than usually. touched my
ancles. Two first skip series not warm. Last Three almost flawless. How comeback my skipping is so much better than befo I have no clue- gavene sone it iN months

9:05

subbed tuck jumps for DU
full military situps unanchored

6:22

M/35/190/6'2'

20:50

I think- I had a short jumprope which made my time much worse.

subbed double unders for
singles and double amount
and performed situps as Rx'd

11:18

50-40-30-20-10
Double unders - subbed single unders
situps
Time: 12:53

previous time 10:50, but I was doing crunches last time due to an abdomenal strain. This time was able to do all situps, but it took more time. still working on double-unders

sub box jumps = 11min23sec

as rx'd

16:50

Fluid DU's need work but getting better.

m/38/185/5-10

Annie
Followed with
50-40-30-20-10 DBl U and feetheld sit ups
....8:55.

Best ever for me with DU though I use 2-1-2-1- etc...DU first set was over 20...most of the time I could get 15 before I missed the first time.
A good work out all around.

did this friday. subbed tuckjumps for du's

11:15

Subbed tuck jumps for double unders.

10:28

Situps + tuckjump combination is brutal

rx'd
6:48 PR

Instead of double-unders, I did singles and doubled the amount of reps. For some reason, I couldn't even coordinate myself to do the singles. Unanchored sit-ups as Rx'ed.

13:04

33:19

did 50-40-30-20-10 of:

push ups and situps

untimed!!!

17:33 KAF

@superfitness

21:32*

*i think i forgot how to jump rope

[PR14:32]

Misssed—Flu

9:57 [PR]

as RX'd

14:05 as rx'd. PR by about 3 min.

5:39 this time
tuck jumps
4:52 last time--bleh

7:35 (PR by nearly 4 minutes!!)

19:08. Better at DUs, but still suck at DUs. 1st WOD post-head cold. Still working the funk out of my head. Still, a PR by over 2 min. Yeah, I really suck at DUs.

34/M/197

10:13 as rx'd

The most DUs in a row were 4, otherwise i averaged 1-3 per try. I didn't substitute because I want to get more coordinated. I probably had 500+ singles that didn't count.
28:54

as rx'd 9:12

pr by 2 min flat

oh ya, also did push jerk 3-3-3-3-3 and pr'd at 105.5 (previous was 100) woohoo!

As rx'd

12:31

7:06 (PR)

As Rx'd: 19:12

That's right, all 150 double unders!
Actually went from 3 singles & 1 double for the first ten then fell apart. Struggled with that for a while and ended up with the 20 & 10 rep sets at 1 single & 1 double. Starting to get the hang of these and I'll continue to practice as part of my warm up.
Sit ups were unanchored.

CFWU
8:11 Not all doubles, but more than last time.

m36/178/5'8

I suck at double unders! rx'd 22:22

30-25-20-15-10 rep rounds of:
Tuck jumps
Sit-ups (anchored)
10:24

Skipped rope and practiced double-unders until about the 20:00 mark.

10:55

29/m/205#/6'0"

7:35 as rx'd

Double Unders and Abmat situps

m/30/6'/167

11:30 rx'd, unanchored sit ups

8:45 w/ anchored sept 15, 2009

first wod since arriving in bali. limiting factors: ridiculous heat and humidity, nylon rope was too light so i had to tie a sock on it to add weight and it kept coming untied. still satified i actually got a wod in.

24/m/5'9"/160

As rx'd
9:45

16'00" as rx'd

18:15

did 3x single unders (i.e. 150,120,90,60,30)

did 2x singles

13 mins

as rx'ed with swiss ball

7:02

"Annie"

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

9:02
----------------------------------------
Compare to 090914

8:31

male/5'11"/17/165

7:46 as rx pr'd by 7 min. lol

12 min.

Subbed tuck jumps for DU's as I had no jump rope

13:34

(did on verandah in RH)

35:16
I did real DU's
I think heart rate beat 190

6:33

m/160/23/5'10"

As rx'd:
*6:18*- PR

CF warmup

Subbed 3 to 1 for the double unders on the jump rope.

Time 7:08 (First time trying this one)

Modified Warm-up

WOD
:09::10

So far out of shape! This is my slowest Annie in a LONG time.

Get some, Go again!

11:14 as rxd pr by 3min

Subbed box jumps with 6 risers on each side
23:27

23.m.136.65"

as rx'd
13:12(PR)
*3 single unders/double under and GHD

Last Time/PR:
17:28
*3 single unders/double under and GHD

As rx'ed 10:18

subbed tuck jumps

7:06mins

shoulder torn up from rehab today so subbed singes @4x for du. need to start working the du again!

Time:9:10

WOW!! my time is pathetic..... I should've subbed tuck jumps.

Tuck jumps actually burn more energy in my opinion (I was gonna say they are more difficult, but based on my jump-roping skills that is not the case)

Rounds 3,4,5 were as prescribed…. But in rounds 1 & 2 doubleunders weren't happening so well

TOTAL = 23:09

Well at least now I have something to shoot for

as rx'd, 9:27 (new PR by about 1:30)

6:02
subbed tuck jumps for DU

18:30 next time try faster rnds 3,2,1 went quick
then ran 2x800

Jeff @ home
6:09

Wod today: 

CFWU then WOD

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

For time

10:10

Modified by replacing double unders with standing high jumps (knees to chest)

m/35/5'9/174

CFWU-3. From home. Therefore no PU or dips. 12 pushups each set. No HSPU. Superman. No Burgener.
22:06
DU little better today. Able to get 3 in a row sometimes even w/junky rope. Good job pushing on situps.
9/14/09: 24:46
12/9: 20:09 - 20 DU each set except last set.

29/m/185

9:29 w/ abmat SU

20091005
WOD091029: "Annie": 50-40-30-20-10 rep rounds of Double-unders and Sit-ups
Sub Tuck-Jumps for DUs in 8:36

Rx'd 12:35

Anchored sit-ups.

Last time was 18 minutes plus. Most of the improvement was in technique. Last time did situps with hands behind my head which was slower, and I was able to string a lot more double unders at once this time around.

On first round, did 48 continuous double unders which was a pr. Last two rounds, all double unders were unbroken. Found that relaxing and concentrating on rythmn made it easier to keep going on the double unders. Felt like a breakthrough today, felt good.

subbed tuck jumps

6:20

CFWP X3 as rdx 12:05

love this workout! but gotta practice my double unders. did tuck jumps instead

12:30

WU
Annie
Struggled with DU, but did them.
24:12
M/48/192#/72"

as rx'd

16' 18''

as rx' d

16' 18''

as rx 'd

As rx'd with unanchored situps.

7:30

Subbed tuck jumps.

Splits: 50s - 3:21; 40s - 3:49; 30s - 3:24; 20s - 2:11; 10s - 1:00.

Total time: 13:45

Can't believe I completed this one with relative ease. Just 6 months ago I almost puked after just 20 box jumps.

M/28/165/71"
As Rx'd 7:47

M/28/71"/165#
As Rx'd 7:47

M/20/5'10/140

subbed tuck-jumps for double-unders.

sit-ups were anchored abmat

7:13 - PR by 4 seconds

6:26

M/35/6'/208#

As Rx'ed 13:48 (PR)

about 4 min faster than my first time with this event.

9:29
25-20-15
(ran out of time at lunch)
unanchored situps
finally got a rhythm on DUs by third set

34 year old male 200 lbs.

Did anchored abmat situps. On rounds 20 and 10 I did actual double unders. I think my streak is 5 in a row.
Time this time was 10:03 (pr). Last time was 10:50 doing all jump tucks.

26/m/5'8"/150

cfwu x 3

as Rx'd:12:41 PR

34/F/131

Jump knee tucks (At home)
8:08

Previous
Jump knee tucks (At gym)
7:22

m/40/67"/181#

4 x singles instead of doubles

200-160-120-80-40 singles
50-40-30-20-10 situps (abmat with anchored feet)

11:35

Can't do doubleunders yet doubled number and did singles. Sit ups as Rx
10:56

First-time Annie

16:23

CFWUx3
Annie as Rx'd

Ernest 39/M/61"/165

m/29/5'11/180

rx'd as rx'd
9:27

080217

sub 6xSU, unanchored sit-ups

26:22

091029

4 rounds of 10 rep rounds of:
Double-unders
Sit-ups

24:13

6:20
unanchored abmat situps

singles and anchored SU

7:00

tuck jumps

6:04 pr

wod performed 11-2-2009

scaled to pack

35-25-20-15-10
tuck jumps
situps - not sure but probably abmat w/ hands on side of head

sds 9:04
ccs: 7:11

m/29/5'9"/160

~24:00

pr ~23:00