November 26, 2009

Thursday 091126

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.


Enlarge image

San Francisco CrossFit

Tommy Hackenbruck, CrossFit Level 2 Seminar CrossFit Journal Preview - video [wmv] [mov]

Jason Khalipa and CrossFit Endurance video [wmv] [mov]

Posted by lauren at November 26, 2009 5:00 PM

not what i was looking for but it will still bring the pain.

Comment #1 - Posted by: stinger at November 25, 2009 5:07 PM

sweet. something i can manage to do without using my knees

Comment #2 - Posted by: Rookie at November 25, 2009 5:07 PM

Looking forward to it

Comment #3 - Posted by: tonupmike at November 25, 2009 5:12 PM

SFCF -> classic CF guerrilla box. Had a fantastic WOD there when in SF on business courtesy of Boz. Great to see that pic on the MP. Cheers to Boz, KStar and the whole crew.

Comment #4 - Posted by: bingo at November 25, 2009 5:13 PM

I was looking for someone else's opinion. Should I buy a squat rack or a GHD? I can already rig up a kind of squat rack with 2 ladders that is relatively safe. I have more trouble finding something to do GHD sit-ups and back extensions with. I just wondered which would be of greater benefit until I can get some more money to buy the other.

Comment #5 - Posted by: TJ Miller at November 25, 2009 5:28 PM

hmmmmm...need a ghd. gym is closed tomorrow.

Comment #6 - Posted by: neil at November 25, 2009 5:28 PM

Boz is the man! If I'm ever in San Fran, I know where to hit the wod.

Comment #7 - Posted by: Paul Szoldra at November 25, 2009 5:31 PM

I just wanted to take the time and say thank you Mr. Glassman for all of the hard work you and everyone else put in to Crossfit and definitely for offering it to us for free. There are many things I am thankful for this year and Crossfit is definitely one of them. I am almost at one year of the program, and it has radically changed my level of fitness.

Comment #8 - Posted by: Matt 23/m/185 at November 25, 2009 5:34 PM

Happy Thanksgiving everyone!

Comment #9 - Posted by: KaziK M/25/5'10''/170 at November 25, 2009 5:40 PM

Why would GHD's be on the holiday WOD? Most gyms are close tomorrow and I would bet most CFer's don't have a GHD. Sometimes HQ doesn't make sense.

Flame away.

Comment #10 - Posted by: JJ at November 25, 2009 5:43 PM

TJ Miller,
I have both, acquired over the years.
I use my glute/ham machine every day.
I use my squat rack almost every day.
You can do more with a squat rack but my core is very strong from my work on glute/ham machine.
Very tough decision, but I would lean toward the g/h machine.
Bought mine at Fitness Factory.
Good luck w/ your decision.

Comment #11 - Posted by: power-girl at November 25, 2009 5:50 PM

SFCF is one of the BEST affiliates in the country for a lot of reasons. I look for every reason to go to SF, just to workout there, because I usually PR every time(last time was a 48" box jump on the Coffin). The quality of the coaching is at the top of Crossfit. The 6pm class can be well over 20 people, and it works every time. Usually every single person will come up to introduce themselves. The vibe is fun and positive, open and welcoming. The do fun stuff like play games and team work stuff. The view of the bridge, and running Crissy Field are awesome. Seriously, it may be storage locker, porta potty, a tent and a bunch of barbells, but I wouldn't change a thing.

Comment #12 - Posted by: Chris at November 25, 2009 5:53 PM

Jason and Tommy,

It was a pleasure and a great learning experience filming you two at the 2009 CrossFit Games. Both of you showed awe-inspiring athleticism and gave great interviews to boot.


Comment #13 - Posted by: sevan at November 25, 2009 5:55 PM

jolly leg double-unders for US thanksgiving? I am very very thankful to CrossFit... ;-)

Comment #14 - Posted by: whfrank at November 25, 2009 5:58 PM

No GHD at my gym and my double unders suck something awful. I'll be doing the CrossFit Football SWOD and DWOD tomorrow.


Comment #15 - Posted by: MTR/m/168/5'9" at November 25, 2009 6:02 PM

Happy Thanksgiving XFitters! Thank you coach, for all you have done and the lives you have impacted everywhere!

Comment #16 - Posted by: Quest at November 25, 2009 6:05 PM

Hi, sorry, but what is a GHD situp? Thanks!

Comment #17 - Posted by: Bunch at November 25, 2009 6:06 PM

man that endurance gig looks like some useful stuff!

Comment #18 - Posted by: collin jesse @ Oregon State at November 25, 2009 6:10 PM

Is this their way of saying two rest days?

Comment #19 - Posted by: Max at November 25, 2009 6:11 PM

Unless you've built up a capacity for GHD situps, DO NOT DO THIS WOD AS RX'D. YOU WILL GET RHABDO.

If you've never done a high number of GHD situps, do 5-10 and see how you feel tomorrow. Add a set of 10 or so to your warmup every day, then slowly ramp up the numbers.

Comment #20 - Posted by: Eric at November 25, 2009 6:12 PM

no GHD and no jump rope, will do the following:

AMRAP in 20 minutes

30 24" box jumps
20 situps
10 pushups

Comment #21 - Posted by: dan m at November 25, 2009 6:23 PM

as rx'd

9 rounds + 15 double unders + 10 GHD

GO FRAT!!!!!

Comment #22 - Posted by: Rookie at November 25, 2009 6:23 PM

Man , the gym is closed tomorrow, i guess i will do 30 min of:
5pull ups

Comment #23 - Posted by: kronick at November 25, 2009 6:24 PM

After being extremely upset with myself after my failure at the walking lunges today(psyched myself out and gave up too early) I am looking forward to a redeeming workout in an abandoned gym tomorrow. I belong to a key club so the chances are I will be the only one in the building at 5 am. Bring the pain....

Comment #24 - Posted by: bigchip at November 25, 2009 6:29 PM

I'm going go one farther than #19 Eric and say if your new to crossfit, just sub regular situps! This will prob. get lots of responses about how thats cheating and not doing the wod, but if you've known someone to suffer through rhabdo, it can take you out of the game for several weeks,and how much crossfit can you do then? Stay safe and have fun crossfitters!

Comment #25 - Posted by: nathanmn at November 25, 2009 6:34 PM

What is rhabdo?

Comment #26 - Posted by: Ryan at November 25, 2009 6:47 PM

10 complete rounds
1 set DU
1 set GHD
2 reps back ext.

I know its an early post but its 3 Am over here.

Comment #27 - Posted by: Spangdahlem AB at November 25, 2009 6:49 PM

"The Beast", 65#
behind the head widen grip
lower behind head
rack position
= 1 rep
AMRAP 20 min= 43, PR!

worked on BP 5x5, then 1 arm OHS 3x10
did that Wed while I had access to the gym. Tomorrow- some running and likely making up the WL wod.


Comment #28 - Posted by: in8girl at November 25, 2009 6:50 PM

Good video, though I'm really stunned that you guys allowed a song with a racial term used in it.

Comment #29 - Posted by: Robert at November 25, 2009 6:51 PM

As Usual, I'm thankful for my wonderful family, Brendan and for everything CrossFit related.

Enjoy the holiday, everyone.

Comment #30 - Posted by: AllisonNYC at November 25, 2009 6:52 PM

Don't have access to a GHD so I'll do it across a bench holding my feet with a barbell. Since I don't have the skill yet on double unders, would doing about 50 singles be equivalent?, and are back extensions superman?

Comment #31 - Posted by: Rene Guillon at November 25, 2009 6:56 PM

8 rounds +du +7ghsitups

Comment #32 - Posted by: Scott B 36 5'10" 192lb at November 25, 2009 6:59 PM

The Level 2 was an incredible experience for me...just shy of passin...but im lookin forward to gettin' it next time!! Thanks Annie, Boz, Nicole, and Lisa for all the great feedback!

If you havent attended a LEVEL 2 yet...and you are on the fence about it...go do it already!! :-)

Comment #33 - Posted by: Moody at November 25, 2009 7:18 PM

#5 TJ:

For what it's worth, I have neither but use my weight bench for both. The stands extend upward for a squat rack, and I weight my feet and go off the end for GHDs. An added plus is that the stands also have grips on the opposite side for dips (though I now prefer to do ring dips).

Comment #34 - Posted by: Chas at November 25, 2009 7:30 PM

#5 TJ:

For what it's worth, I have neither but use my weight bench for both. The stands extend upward for a squat rack, and I weight my feet and go off the end for GHDs. An added plus is that the stands also have grips on the opposite side for dips (though I now prefer to do ring dips). It also came with preacher-curl and leg-extension attachments that are collecting quite a bit of dust...

Comment #35 - Posted by: Chas at November 25, 2009 7:32 PM

subbing chasing my sister for 10k across NKY/cincy

Comment #36 - Posted by: Mike Morgan at November 25, 2009 7:33 PM

wu: shoulder workout from 2 days ago

will do 400m lunges tomorrow

not as RX'd. don't have a GHD. subbed w/unanchored situps. Roman chair for be

13 rounds even w/5 seconds left

Comment #37 - Posted by: DOPP at November 25, 2009 7:43 PM

11 rounds plus 8 or so DU.

The skipping was the part that wrecked me, I could barely manage the doubles. I didnt do the full GHD, I did them to past horizontal, without the arm behind my head. I tried a few and didnt want to blow a hernia or my back, so I cut away the arm behind my head but I was touching my toes on up motion.

Comment #38 - Posted by: Sean at November 25, 2009 7:48 PM

Oh and I forgot to mention my quads are killing me, as is my arse from the lunges yesterday!

Comment #39 - Posted by: Sean at November 25, 2009 7:51 PM

Rhabdo or rhabdomyolysis is severe damage to the skeletal muscle. Sypmtoms include pain, tenderness, and edema (swelling). Is common among earthquake and bombing victims.

the first time I did ghd I did the rx'd 100. I couldn't stand up straight for 5 days and couldn't lay on my stomach or workout for over a week. I also experienced extreme swelling. I lost my six pack and my outtie became an innie belly button.

learn from my stupidity and listen to the warnings

Comment #40 - Posted by: josh k at November 25, 2009 8:03 PM

Happy T day

Comment #41 - Posted by: Mad Scientist at November 25, 2009 8:04 PM

Nice Pic. look sad. Brighten up you're gonna kick tail at the american open.

Comment #42 - Posted by: Austin at November 25, 2009 9:00 PM

How do you know when you are overtraining (ie putting yourself at risk from rhabdo?)

Comment #43 - Posted by: ericthered at November 25, 2009 9:04 PM

Paul #43, thank you for managing to insult me without providing any useful information. I've been crossfitting for several months and have no intentions of stopping, i was just thinking it would be nice to know if there were any symptoms or primary cues that could warn me. I mean, if you want to take unnecessary and pointless risks with your life that is your choice, but i'd like to live and enjoy the great level of fitness that crossfit helps us attain.
Of course there is always the possibility that you're just Parker trolling and trying to give Crossfit a bad name again.

Comment #44 - Posted by: ericthered at November 25, 2009 9:15 PM

Wild Turkey

Comment #45 - Posted by: Jobe at November 25, 2009 9:42 PM

TJMiller #5 Me and my buddy do a provisory GHD-bench with the following: a rack with a barbell with weights (ca 70-100 kg), a box (20-24 inch) with something semisoft and roundish (like a strike bag). Then hook in your feet and fire away! Not as good as a real GHD-bench but better than nothing :)

Comment #46 - Posted by: Björn at November 25, 2009 10:01 PM

#25 ryan and ericthered

Check this link from the FAQ's;

Rhabdo affecting the abs can really sneak up on you. If you are new to GHD sit ups and "ab mat" sit ups scale them. Just add a couple of GHD situps to the front of every set for now. See how it feels. Build up slowly.
One of the first signs you've done too much is a warm "fuzzy" feeling in your ab area. The only way I can describe it is it feels like a sunburn but deeper in the tissue. It gets worse from there. Pain, then more pain, then swelling (and you can get a lot of swelling). Further symptoms MAY be a dark-coloured urine (like coke colour). There seems to be a strong relationship to rhabdo and cumulative workouts especially if the workouts use core body a lot. Eg; shoulder press, push press, push jerk seems to really activate the muscles that the GHD targets - especially after you've done GHD sit-ups. Another example is L-pullups - and THEY seem to often turn up in a WOD shortly after GHD sit-ups.

Eric posted some good advice earlier.


Comment #47 - Posted by: jon h M/47/145 at November 25, 2009 10:04 PM

HAPPY THANKSGIVING to all - you continue to inspire me daily! Very thankful to be part of such an awesome community. Big hugs to all <3 my FRAT family :)

Comment #48 - Posted by: Cookie at November 25, 2009 10:05 PM

Happy thanks giving fellow crosfitters from England.

Comment #49 - Posted by: Des at November 25, 2009 10:25 PM

Taking the month off to do the concept2 200k holiday challenge. Will mix in some xfit as I can.

Happy Thanksgiving
I have way more than I can ever express gratitude for and xfit is one of them.

Comment #50 - Posted by: Shan at November 25, 2009 10:30 PM

Happy Thanksgiving everyone!

~Never Quit!

Comment #51 - Posted by: Playoff Beard at November 25, 2009 10:34 PM ghd machine, no roman chair, no jump rope.
Sounds like I'll be doing cindy/ angie/ chelsea with a 2"x6" joist for pull ups. Or I could just do a 3-5 mile run with the 35lb ballistic vest. Decisions decisions.

Comment #52 - Posted by: Marc 30/ 6'4"/ 205 at November 25, 2009 10:38 PM

thanks jon h!

Comment #53 - Posted by: ericthered at November 25, 2009 10:42 PM

It's not really a matter of overtraining--it's usually about doing one single workout that's extremely traumatic to your muscles, resulting in damage to them that puts muscle fibers into your kidneys. The best way to give yourself rhabdo is to do a lot of GHD situps, jumping pullups, thrusters, or KB swings when you're not conditioned for them. Avoid it by scaling WODs when you're new and by being smart and staying within your fitness level.

Comment #54 - Posted by: Eric at November 25, 2009 10:48 PM

Happy Thanksgiving Crossfit Family!

Comment #55 - Posted by: shane 30/m/5'9"/175 at November 25, 2009 10:52 PM

Thanks Eric. I have been doing the WOD's, almost all rx'd, since early this summer, so it's not really a question of scaling so much as knowing when i'm about to go too far. Thanks for the advice though.

Comment #56 - Posted by: ericthered at November 25, 2009 10:55 PM

I've noticed a few clips where Brian McKenzie provides tutorials for improved running form. It's basically the Pose technique, right? Doesn't that boil down to "don't heel strike"?? If that's what McKenzie preaches, why bother with the seminars? Why don't people just try barefoot running, or running with those Vibram Fivefinger shoes? Is there another component to Pose running that can't be taught with regular barefoot laps around a track?

Comment #57 - Posted by: phil at November 25, 2009 11:04 PM

amrap 20:00:

15 double unders (unbroken for 8 rounds)
15 ghd situps (mostly sets of 10 & 5 per round)
15 back extensions (unbroken, pace was steady)

each round was about 2:00 throughout

did this wod after lunges wod & 4hrs of ball
pretty bad headache afterward

10 rounds 19:39
11 rounds 21:45

10 rounds 11/25/2009 (+5 du)

Comment #58 - Posted by: johnathon in seattle 28/5'8/158 at November 26, 2009 12:29 AM

10 rounds + du+ 10 ghd

Comment #59 - Posted by: Charbs 23/190/m at November 26, 2009 2:06 AM

Fun...We already had dinner in my side of the world, this is gonna suck.

Comment #60 - Posted by: Mike is (not) Invincible @ Osan AB, Korea at November 26, 2009 2:07 AM

TM - 223
(M/24/166lbs - 5'7") Krak

As Rx'd - 13 rounds + 15 double unders and 5 GHD sit ups.

Comment #61 - Posted by: brandon at November 26, 2009 2:29 AM

Happy Thanksgiving. Our special T-day workout out in Djibouti was
26 24" Box jumps
26 "Turkey" get ups. 13 each arm
26 Burpee Pullups
26 Basketball court sprints.

Last one done has to serve drinks at the chow how for dinner.

Comment #62 - Posted by: Phil at November 26, 2009 3:10 AM


subbed double unders with tuck jumps

9 rds + 12 tuck jumps

Comment #63 - Posted by: cosmo at November 26, 2009 3:55 AM

Phil #62, you picked up 13 turkeys with each arm?? I call b.s. on this one, people.

Comment #64 - Posted by: KD at November 26, 2009 4:16 AM

subbed 45lb straight leg deadlifts for back extensions

11 rounds + 15DUs + 8GHD situps
glute hams owned me...

Comment #65 - Posted by: Kevin Bania, 27yrs, 5'10", 181lbs, Ramadi, Iraq at November 26, 2009 4:26 AM

Hey guys, I'm sure there was a lot of useful information passed on in that crossfit endurance video, but I just had a few thoughts on the running technique side of it...

Although Jason's running technique may have improved from the first video to the second the justification given about "spending more time in the air" doesn't make sense to me. The fact that there were less frames from heel-strike to under centre of gravity to lift off again could just be explained by the fact that Jason was running quicker!

Also, spending more time in the air is directly proportional to the force of your strike impact and your speed. So, as speed increases, so does time in the air and the force of impact when you come down again, so I disagree with the "if you're in the air, you can't get hurt", even though I'm guessing the thought process behind saying that is: "correct running technique says you should have x:y ratios of in the air and on the ground at a certain speed, let's get you to those numbers"

"less contact with the ground, the less likely you are to get hurt" again, pretty much the same point, but it's just not right; you try bounding (i.e. spending almost as little time on the ground as possible) for 100m... it's quite likely you'll get hurt!

I'd appreciate anyone willing to pick me apart ;-)

Comment #66 - Posted by: AJM - m/22/180/6'2" at November 26, 2009 4:27 AM

LMBO Now that is one good WOD after I get a Belly full of Giblets and Tater salad.
Happy Thanksgiving to all my brothers and sisters fighting the good fight!! Semper Fi!!!

Comment #67 - Posted by: Chesty pullup at November 26, 2009 4:28 AM


As rx'd

10 rounds

New ghetto rigg for GHD: door jam pull-up bar at waist height, with padded ikea couch table in front. Worked better than swiss ball (to soft).
Back extensions were hardest and pretty ballistic towards the end.

Comment #68 - Posted by: Memuc at November 26, 2009 4:29 AM


As rx'd

10 rounds

Comment #69 - Posted by: Memuc at November 26, 2009 4:38 AM

Short run for warm up
15 box jumps
15 sit-ups
15 good mornings
5 rounds + 15 box jumps
Day 9 of crossfit and already feeling a lot better and seeing results. Thanks Crossfit.
And a special thanks to all the men and women serving our Country on Thanksgiving...Thank you and Semper Fidelis.

Comment #70 - Posted by: Johnny P M/35/5'11/270ish at November 26, 2009 4:41 AM

165lbs 16rds + 12du's

Comment #71 - Posted by: ian at November 26, 2009 4:42 AM

No GHD so i used situps

16 rounds, nice workout!

Comment #72 - Posted by: Brynjar at November 26, 2009 4:55 AM

Day 2 of CF for me so after 2.5 miles running yesterday along with 400 lunges, don't have a measured distance so just did 400 for good measure, ran another 2.5 miles this morning my legs are pretty spent. Did the WOD of 15 box jumps (18") 15 anchored situps sitting cross on a bench and 15 good mornings with a curl bar. Only managed 8 rds. I am pretty sure that I will get more as time goes on.

Comment #73 - Posted by: Troy at November 26, 2009 4:59 AM

Complete as many rounds as possible 20 minutes of:
15 Double-unders (subbed with high knee jumps)
15 GHD Sit-ups (Subbed with sit ups - No GHD)
15 Back extensions

Did a 5 mile easy run (36:22) first to lossen up my cheeks from yesterday.

19 rounds plus 15 jumps and 5 sit ups.

Enjoyed this WOD only a few twinges from the op and another non-weight bearing WOD (find those easier). Elaine is not happy today since she received another letter from the Luddites that "manage" the Gym...Ban on Oly lifting continues. Don't let them grind you down !

Comment #74 - Posted by: marathonmax in Scotland at November 26, 2009 5:15 AM


Comment #75 - Posted by: Dan D. at November 26, 2009 5:19 AM

what affiliate has the best t-shirts? looking to get one as a present for a friend.

Comment #76 - Posted by: steve at November 26, 2009 5:27 AM

Thanksgiving musings...

Thanksgiving, IMO, is the last meaningful national Holiday in the United States. Pure, with no commercial tie-ins, it's a day of reflection and families. Remember what it was like when you were a kid? Well, some of you here are STILL kids, so remember what it was like when you were a little kid? Pilgrim hats and hand turkeys in school. Pictures of the First Thanksgiving to color--stay between the lines!

Well, it's pretty much just like that now. Our neighborhood is chock-a-block filled with elementary school kids, and everyone came home with their turkey feather colorings again this year. It's all about off to see the family or the family off to see you. Big kids home from college, the cousins trading stories over the "kid table" while the adults keep watch.

Thanksgiving is still a day to do just that, to give thanks for the bounty that fills our lives, the bounty that matters. For you see, each of our lives is truly filled with some kind of bounty, especially if we have family and friends to be thankful for. Today, unlike so many of our other once pure Holidays, it's about the WHO and not the what. No chocolate bunnies, no candy kisses, no joker sweltering in a bright red suit hawking electronics. Nope, today has none of that. Thanksgiving is inside, not out, and the gifts are in the gathering, and the thanks are to the gathered.

So it is here, chez Crossfit, where we gather together on or at our Crossfit Local, united by an idea, unified at least today by our vision of health and fitness, all a part of this extraordinary and quite unexpected community. Whether born on third base or entering the game with two strikes let us be thankful that we are here, and give thanks to those who are responsible that we are. Whether we legged out a triple or were placed on third base by a Coach, let us be thankful that we have the game and thankful that we can play and thankful that someone let us play, at least for today.

So gather round all you Crossfitters. Gather round the Crossfit table. There's room for all today. Room for the firebreather and room for the newbie. There's a place for the loyal supporters and a place for the loyal opposition, especially today. No fussing...there's room for all. Pull up a chair. Pass the kettlebells. Don't trip on that Buddy Lee. Take all the medballs you want, there are more on the way. Everything is Paleo/Zone's Thanksgiving!

Thanks to each one of you for welcoming me into your gym, for being part of my Crossfit family. Thank you, Greg and Lauren, for the gift of Crossfit.

I'll see you Sunday...

Comment #77 - Posted by: bingo at November 26, 2009 5:30 AM

subbed Doubler-unders w/ box jumps
subbed GHD sit-ups w/ 25lb decline sit-ups
-8 rounds, man my thighs are hurtin from the lunges yesterday.
happy thanksgiving all, good times.

Comment #78 - Posted by: Simon/29/M/70/185 at November 26, 2009 5:33 AM

TJ Miller

I bought a Roman Chair from G2fitnessproducts for about $159. It only came with one roller to hold the feet. I called the manufacturer, Powerline and for another $50 including shipping I got a second roller. This makes a great GHD machine. It is a bit light so we weight down the legs but for $200 it is much cheaper than any alternative.

Comment #79 - Posted by: Nick at November 26, 2009 6:01 AM


9 rounds, 15 DUs, 12 GHDs

Comment #80 - Posted by: Mike at November 26, 2009 6:10 AM

had to switch it up a bit. I havent had enough practice with double-unders to actually do more than one at a time so I alternated sets of 10 jump tucks and twenty single unders

6 sets in 14:57


10 anchored sit ups

10- 65 pound good mornings

my legs are absolutly trashed from the lunges yesterday…...........

Comment #81 - Posted by: bigchip at November 26, 2009 6:15 AM


did decline situps - no GHD

12 rounds + 5 DU

Comment #82 - Posted by: NickR at November 26, 2009 6:35 AM

34 yom 220 bwt
pose drills
cfwux3rdsx10reps (minus back ext. and sit-ups)

wod AMRAP in 20 of:
15 du's
15 straight leg unanchored abmat situps
15 back extensions
11 rounds

Comment #83 - Posted by: brian t at November 26, 2009 6:41 AM

12 rounds + 15 double unders
Had to sub decline situps for GHD

Comment #84 - Posted by: J. Galt at November 26, 2009 6:48 AM

7 in 19 and 8 in 21 - Subbed the DU's with 30" box jump. Did 7+15 box jumps in 19:59. 1st set in 2 minutes (jumps 1 min) and last set in 2 minutes. Wanted 8 next time.

Comment #85 - Posted by: gs at November 26, 2009 6:50 AM

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 1,1,1,1,1
Double under practice

As rx’d: 6 rounds + 15 DU, 7 GHDSU
Foam roll after

Comment #86 - Posted by: Sesoku at November 26, 2009 7:03 AM

subbed GHD with swiss ball and feet anchored under bar. back ext on 45 degree angle...and jump rope broke so subbed 18" box jumps

10 rounds + 12 sit-ups

Thanks to Crossfit and all who post. This program has changed my life in so many positive ways... except for when I am reading and watching videos when I should be working.

Comment #87 - Posted by: Adam 43/6'2"/190 at November 26, 2009 7:03 AM

I see the demo for the GH sittup. What's the difference between this and the GHD sittup? Thanks

Comment #88 - Posted by: Byron at November 26, 2009 7:20 AM

nice post bingo. Love it

Comment #89 - Posted by: cass - CF Oshawa at November 26, 2009 7:23 AM

Ric - 9 rds...couldn't string DUs to save my life
Jen- 10 rds.

Getting humbled by your wife on Thanksgiving...priceless.

Nice post Bingo.

CrossFit PTC has a lot to be thankful for in this first year of affiliation. I am thankful for my clients, friends and family who have supported us thus far.

Now I am getting ready to violate all paleo/zone principles for one nice afternoon meal of excess.

Changing lives one burpie at a time.

Comment #90 - Posted by: RicT-CrossFit PTC at November 26, 2009 7:26 AM

Did CFFootball instead. Wasn't supposed to do the whole thing, but did anyway.....I need a recovery day!!

Bench Press 5 (75%), 3 (85%), 1 (95%)
Ring Dips 4 x 10 (1 min rest)
Chin Ups 4 x 10 (1 min rest)

As many rounds as possible in 15 minutes:

5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows

So the weights ended up being:
For bench (went a little light, no spotter): 5x225, 3x235, 1x245
For push-press: 110lbs

Comment #91 - Posted by: mtr/m/168/5'9" at November 26, 2009 7:30 AM

Thanks for the post Bingo.

I am thankful for my husband Russ finding CrossFit November 2007.

I am thankful for CrossFit Persevere athletes believing in me and believing in themselves.

I am thankful for all of the encouragement and support I receive from CrossFitters world wide.

15 DU's
15 GHD sit ups
15 GHD back extensions

14 rounds+15DU's+15GHD sit ups+12GHD back extensions

3000 easy row while I cheered on my buddy Melinda during her WOD fun!

Comment #92 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at November 26, 2009 7:31 AM

CG E-City CrossFit
8 rounds......still struggling with d/u.

Comment #93 - Posted by: Dan Leary at November 26, 2009 7:37 AM


as rx'd 11+19

Comment #94 - Posted by: brent colson at November 26, 2009 7:42 AM

6 Rounds in 10:28 as Rx'd

I decided to listen to the warnings, as I have had bad experiences with GHD's and dont know if I had rhabdo but came close enough.

Comment #95 - Posted by: christian bull at November 26, 2009 7:52 AM


Double-unders with singles in between--switched ropes during 3rd round which made a huge difference

6 rounds + 15 DUs + 15 GHD Sit-ups

Comment #96 - Posted by: nutfam at November 26, 2009 7:53 AM

6 rds + 5 ghd's
7 rds in 22.34

Comment #97 - Posted by: Sebastian M/23/183/81,2 at November 26, 2009 7:54 AM


As rx'd

13 rounds

Comment #98 - Posted by: Jessica, CrossFit RBB at November 26, 2009 7:58 AM

Awesome meeting you at the L2 Tommy! Good job! When do we get to see the ninja vid

Comment #99 - Posted by: Jason David at November 26, 2009 8:02 AM

did the sit-ups and back extension on a swiis ball with feet anchored..

11full rounds and 14 sit-ups.

Comment #100 - Posted by: 11381/29/m/5'7/155 at November 26, 2009 8:03 AM

12 rounds + 7 tuck jumps

subbed tuck jumps for double unders

sandbag shoulder,squat, & thruster 47.5lbs

Comment #101 - Posted by: jc at November 26, 2009 8:06 AM

single jumps, can't do dbl unders yet

12 rounds plus 15 jumps

Comment #102 - Posted by: Del 26/m/166/5'5" at November 26, 2009 8:09 AM


rx: 11 rounds

Comment #103 - Posted by: jnel at November 26, 2009 8:12 AM

Just like #87, I used my Swiss ball and anchored my feet... after a little bit of adjustment, it made for a pretty decent sub for GHD compared to the equipment at the gym... also had to do my back extensions on the ball (tough, in my opinion, lots of wasted movement)... finally had to sub 30 single jumps for DU's, as my jump rope is not weighted or beaded and DU's are seemingly impossible... lots of subs today, but still managed a kickass turkey day workout! 7 rounds+30 jumps+15 situps!

Happy Thanksgiving Crossfitters!

Comment #104 - Posted by: Michael/M/31/6'0"/175 at November 26, 2009 8:14 AM

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

6 rounds and 15 DU's
The DU's were my down fall, I couldn't catch the rythum, at bast I got 9reps in a row but blew that set because I missed 7or 8 reps after. Alot of singles.
Ghds were ok, broke here and there. First 2 round unbroken. after that is was as many as I could 321go for more. Usually arround 7reps then 3or 4 ect.
Back ext unbroken.

DU's killed me today.

Comment #105 - Posted by: NikNichols42yo 5'7'' 165lbs at November 26, 2009 8:21 AM

Had to do GHD and back extension on swiss ball with feet anchored under preacher curl thingy. I'm totally duff at DUs so subbed 75 high step running singles. 10 +GHDs. My legs hurt from yesterday but in a sort of good way!

Comment #106 - Posted by: CM at November 26, 2009 8:25 AM

seeing other times i see that i just didn't try hard enough

subbed tuck jumps and inclined situps and inclined back extensions (equipment limited)

6 rounds + 15 tj's + 5 su's

Comment #107 - Posted by: jeglit (m/38/6'4"/220) at November 26, 2009 8:26 AM

Felt like I wanted to do a little something more on Thanksgiving morning in preparation for the impending meal and inevitable beer...5,000 meters on the C2 with a time of 19:13.

Comment #108 - Posted by: Joe K at November 26, 2009 8:29 AM

Holy Christ!!!

Comment #109 - Posted by: Broadwater at November 26, 2009 8:29 AM

12 rounds + 15 Tuck Jumps & 9 GHD Situps

Comment #110 - Posted by: Tyler Scott at November 26, 2009 8:42 AM

We run the Fort Worth 10k Turkey Trot each year. Last year (pre Crossfit): 54:00
Today (6 months of CF): 46:07

Comment #111 - Posted by: ryan 6'/33/185 at November 26, 2009 8:42 AM


As rx’d
13 rounds even

Moved at a good clip until the 10 minute mark, then my quads gave out. I would like to try this one fresh sometime; I feel like yesterday’s lunges really hurt my situps on this one.

Comment #112 - Posted by: Laura DeMarco - CrossFit Rx at November 26, 2009 8:43 AM

Nice improvement Jason! Watch out - he now knows how to run! Once again CrossFit Endurance takes an exceptional athlete and makes him even better and faster. LOVE IT!!

Comment #113 - Posted by: ShariSantaCruz at November 26, 2009 8:50 AM

7 rounds + 30 reps. Home roman chair

Comment #114 - Posted by: sbennett at November 26, 2009 9:00 AM

wow. no ghd since gym closed/subbed in tuck jumps, supermans, regular situps.

20 minutes:
squeaked in 15 rounds.

Comment #115 - Posted by: tra at November 26, 2009 9:00 AM


Don't have access to GHD/Back machine

Did "Annie" instead
50-40-30-20-10 of
Tuck Jumps (sub)

Time: 10:04 (Miss PR by 0:49)

Happy Thanksgiving!

Comment #116 - Posted by: Ransom at November 26, 2009 9:02 AM


Comment #117 - Posted by: krista colson at November 26, 2009 9:07 AM


Tuck jumps
Gmornings (45# bar)

10 rounds even

Comment #118 - Posted by: Chas at November 26, 2009 9:15 AM

A Thanksgiving workout?? Naaaaaahh

Comment #119 - Posted by: Schro at November 26, 2009 9:24 AM


5 rounds in 10 mins

Comment #120 - Posted by: Karim saoud at November 26, 2009 9:38 AM

10 rds + 15 DUs

Comment #121 - Posted by: lfudickar at November 26, 2009 9:39 AM

Thanksgiving 2009

We drove from all over,
Clogging the veins that span our nation
Women stood in line outside outhouses
At remote gas stations,
And sleeping children were shuffled
Into the bellies of dozing airplanes

It ain’t noon yet, and at the store,
they’ve already run out of sage sausage
Someone’s being wise about a tight end’s virtues
Someone’s frantic about proper cranberry proportions
And mirrors all over are brimming
With all sorts of nonsense

Tonight, we will sit down to a feast of delicious surfeit
We will laugh, and chow, and do all sorts of drinking
Yet tonight… and for decades coming,
Thirteen chairs shall remain upright, silent, unattended
Know then that tonight we all give thanks to you
For the lucky lives we lead, even if we don’t know it

Comment #122 - Posted by: Peter from Los Angeles at November 26, 2009 9:48 AM


Did 5 rounds of:

10 Knees-to-Elbow
20 Good Mornings (75 lbs)
25 sit-ups

Finished in 21:20

Then: assorted pullups, rope work, speed bag, 5 sets of DL (5 reps)


Shoulders still ache from Tuesday, legs from yesterday. Good aches, I'm thankful for them.

And so much else.

Comment #123 - Posted by: jeff at November 26, 2009 9:56 AM


Did 5 rounds of:

10 Knees-to-Elbow
20 Good Mornings (75 lbs)
25 sit-ups

Finished in 21:20

Then: assorted pullups, rope work, speed bag, 5 sets of DL (5 reps)


Shoulders still ache from Tuesday, legs from yesterday. Good aches, I'm thankful for them.

And so much else.


Comment #124 - Posted by: jeff at November 26, 2009 9:57 AM

10 2/3 rounds..thanks Coach, and Happy Thanksgiving all

Comment #125 - Posted by: Eric L @ CF Metropolis at November 26, 2009 9:58 AM

I would like to extend a very Happy Thanksgiving to all our American cousins from your Canadian neighbours. Our countries have fought side by side in many wars, including the current one. While we may not always see eye to eye, we are always friends and are very thankful for that. Have a great Thanksgiving with all of your families and friends!

Comment #126 - Posted by: Timm at November 26, 2009 10:13 AM

175 double-pushup burpees in 20 minutes

Comment #127 - Posted by: Stephen M/26/5'8.5"/140 at November 26, 2009 10:14 AM

Did 21-15-9
185 deadlift and pullups
Rep 10 of first round my form on deads started to go... my first wod with 185 deads after 3 fractures in back 2 months ago. Didn't go as well as I thought, so dropped back to 155 and finished in 18:39
Then 3 rounds of todays wod in a little under 10 minutes.
My legs just weren't feeling it today after yesterdays brutality
Ah well... Time to eat!!!! Happy Thanksgiving to all!!!!!

I am so thankful for Crossfit!! :)


Comment #128 - Posted by: Megan-crossfitnasti at November 26, 2009 10:15 AM


As Rx'd
13 rounds on the dot with no time to spare.

Comment #129 - Posted by: Jon at November 26, 2009 10:19 AM


Subbed tuck jumps everything as rx'd
14 rounds + tuck jumps + 4 GHD sit-ups

Comment #130 - Posted by: Bryan at November 26, 2009 10:23 AM

19 rounds + 15 DUs + 15 atomics

Substituted GHDs for atomics, no GHD facilities here in my russian gym.

Comment #131 - Posted by: Thomas Damgaard (CF Cph) at November 26, 2009 10:27 AM

7 Rounds + 3 DU's Sub DU Attempts

Comment #132 - Posted by: Hari at November 26, 2009 10:27 AM

7 rounds, awful, wasn't expecting DU to get me today, over a min for the first round and didn't get much better, Happy Thanksgiving!

Comment #133 - Posted by: dan colson at November 26, 2009 10:33 AM

m/32/14 stone 10/6"

14 rounds of

15 crossarm sit ups
15 back ext with fitball
15 step ups (reebok stepper)

has to sub due to equipment

Comment #134 - Posted by: chrisl at November 26, 2009 10:35 AM

All four as Rx'ed, with GHD sit-ups:

11 rounds + 11 DU's.

10 rounds even.

12 rounds + 15 DU's.

11 rounds + 1 DU.

Happy Thanksgiving to the entire crossfit family.

Comment #135 - Posted by: Kevin C. at November 26, 2009 10:40 AM


subbed tuck jumps for DUs
12 rounds + tuck jumps + 12 GHDs

Comment #136 - Posted by: JimL at November 26, 2009 10:41 AM

Ran Detroit Turkey Trot this morning 5K @30min...
@14 rounds, lost track after round 6 but time was at 12 minutes to go.
45 single unders
15 abmat sit ups
15 abmat back extensions
no GHD available today

Comment #137 - Posted by: Allan at November 26, 2009 11:01 AM

5 rounds plus 28 in 20 minutes

21:29 6 rounds

Comment #138 - Posted by: beemer (F/38/5'4"/130) at November 26, 2009 11:02 AM

17 rounds

Sub'd situps for GHD.

Comment #139 - Posted by: Troy / St. Louis / 6'4" / 205 at November 26, 2009 11:03 AM

AJM-- Spending more time in the air does make sense because you are covering more ground when in the air than when one foot is in contact with the ground you “float” from 1 place to the next. There were less frames from foot contact to being under the center of mass not only because he was going faster. What allowed Jason to move faster? Corrected form, no heel striking, a lean, and a faster pull of the foot from the ground. He was not stopping the forward movement by heel striking, Spending more time in the air is not proportional to how hard you impact the ground because when performed correctly there is little to no vertical difference in the head. The head should not be going up and down which would happen if everything was based on how hard you are pushing off the ground. You should not be pushing off the ground at all you should be pulling your foot from the ground and falling. The degree of your lean dictates how fast you will be traveling and no there is not a huge degree of lean needed to be fast with a 5% lean and with the appropriate cadence will give you a 4:30 mile pace. By heel striking you are stopping a movement and creating leverage which are 2 of the main reasons for injuries in running. There is not a large impact with the ground when landing if you are performing the technique correctly. The skill that Brian is talking about is nothing like bounding, and I believe bounding does have a vertical component to it which this does not.

Comment #140 - Posted by: Kaitlin at November 26, 2009 11:06 AM

re: #66

I also found the inference that 'more airtime equals less injuries' suspect.

The primary difference in the before/after videos as I see it is where Jason's foot strikes - before he's heel striking and after he's landing closer to his midfoot.

My understanding is: If you're heel striking, you're braking and decelerating with every foot fall; additionally, you're using more of your skeleton to absorb in the impact of your footfalls. Typical running shoe construction encourages heel-striking. Landing on your midfoot or toes is more mechanically efficient, though it places more strain on your muscular system as it's the muscles in your calves that are absorbing more of the shock.

While no sprinter worth their salt runs on their heels, even good distance runner run on their toes. I claim that if you watch the lead pack of any major marathon - my guess is only about 1 in 5 will heel-strike whereas the rest will land on their midfoot or toes.

I caution anyone changing form to try and strike closer to their toes - running on your toes needs to be gradually introduced or you're susceptible to injury.

Along a similar line of thought, my understanding is that if you want to run as fast as possible over a short distance (say 100 to 400m), you need spend as little time in the air as possible since you're only generating forward momentum when you're pushing with your feet. This is why good sprinters have _very_ fast turnover.

Comment #141 - Posted by: Wes G. at November 26, 2009 11:11 AM

Theresa: as rx'd - 11 rounds + 13 DU

Comment #142 - Posted by: Mark & Theresa at November 26, 2009 11:12 AM

I did 10 minutes of this one today as I did some 3RM back squat work first.

7 full rounds + 1 GHD sit-up. Everything unbroken.

Comment #143 - Posted by: gaucoin at November 26, 2009 11:13 AM

as rx'd
suck at DU and dragging today

Comment #144 - Posted by: justaman - liberty sc at November 26, 2009 11:18 AM


AS rx'd 16 rounds plus 15 DU.

Comment #145 - Posted by: Carrie Bowman F/41/117 lbs/5'3" at November 26, 2009 11:21 AM

Phil, as long as running around the track barefoot or in vibram five fingers continues, or people continue to think they can change without some form of knowledge in mechanics (running specifically) and imbalances its going to be any easy way for me and others like me (i.e., POSE, Chi, Evolution Running) to do what we do. Why? Because running is a skill only developed by very few, and most have a major problem with that. Most think they can run. Yet most I've seen (probably around 5,000 people in the last decade) cant run and have not the vaguest idea as to why. Nor do they really grasp the ability to train correctly even after learning these skills, which is where the other part of my job comes in...

AJM you could not be more wrong in your assumption with foot strike. Bounding and running are 2 completely different things, and the fact that you just compared the two reflects your understanding of running. Ones ability to make more impact is in there perception of what they are doing... either reaching for the ground (weather BOF or heel strike) or getting there foot off the ground. Try sprinting on gravel barefoot... Kidding! Just think about it? The greatest runners in the world make little to no noise when their feet come in contact with the ground, and its because the are landing softly. Go to a track meet or a marathon, you will find the front runners the quietest and the back of the pack the loudest... This has everything to do with physics. More time on the ground, more friction, less time on the ground, less friction... And it also requires less energy to be in the air. Take a box jump for example: Efficient box jumpers can box jump at an incredible rate and their contact time on the ground is very very little, yet air time is much longer. Then you have those who cannot box jump so well, or lets use jumping rope as an expample. You ever seen Buddy Lee jump rope? Either way... More time on the ground, more muscle contraction is required, less muscle elasticity is used, and ground reaction, momentum, and inertia are all changed. Does that make sense?

Comment #146 - Posted by: BMack at November 26, 2009 11:22 AM


9 rounds even

Comment #147 - Posted by: colton at November 26, 2009 11:24 AM



Rounds 1,2,3
20 around the body (each way)
20 two handed swings
20 snatch (10 left and 10 right)
20 figure eight between legs
5 strict pullup
15 pushups

Round 4
30 each way
30 swing
30 snatch
30 figure eight
7 pullups
21 pushups

Comment #148 - Posted by: gregorioz at November 26, 2009 11:24 AM

Thanks for that post, Bingo.

Comment #149 - Posted by: DCF at November 26, 2009 11:26 AM

Happy Thanksgiving.
A big Thank You goes out to our heroes - home and abroad.

My WOD today:
WU: 15 min stairs
WOD 1: 19:30 - variation of a WOD from earlier in the week.
21 Weighted Pull ups - 25#
21 Handstand Pushups
21 box jumps - 36"
3 minutes jump rope
15 Weighted Pull ups - 25#
15 Handstand Pushups
15 box jumps - 36"
3 minutes jump rope
9 Weighted Pull ups - 25#
9 Handstand Pushups
9 box jumps - 36"
3 minutes jump rope

WOD 2 - 12:45
6 rounds of
5 handstand pushups
10 pushups
15 KB Swings ~36#KB

Finish with AB work & back extentions

WOD Tonight - AMRAP in 90 minutes
Smoked Brisket
Sweet Potatoes
Green Beans

Comment #150 - Posted by: Kiko at November 26, 2009 11:30 AM

sub'd tuck jumps for DUs, situps for GHDs, supermans for back extension

7 rounds plus 15, 15, 6


new to crossfit and loving it!

Comment #151 - Posted by: denverjn at November 26, 2009 11:31 AM

happy thanksgiving everyone!!! hope you all have a great day. I personally will be sticking to paleo for dinner and I'm actually really looking forward to it. turkey + football all day :)

Comment #152 - Posted by: ben at November 26, 2009 11:33 AM

My continued sincere thanks to Greg and Lauren and the HQ staff. I appreciate everything you do. With an organization of this size and magnitude there will always be trials, tribulations, winds and storms. However, thanks to your wisdom, the ship continues on a steady course.

Comment #153 - Posted by: Skip Chase at November 26, 2009 11:36 AM


subbed sit ups for ghds

7rds + 30
8 full rds at 20:53

Pretty happy with my time since only two months ago could not do a single du. Happy Thanksgiving to all!!!

Comment #154 - Posted by: Jimmy at November 26, 2009 11:39 AM


Had to do this workout in my backyard.

Subbed Situps for GHD Sit-ups
Subbed Supermans for Back Extensions

11 Rounds + 15 DU

Comment #155 - Posted by: Damian at November 26, 2009 11:56 AM

20->10 min due to overload from yesterday.

4 rds -15 be.

Comment #156 - Posted by: Fred Frisell at November 26, 2009 12:00 PM

Ran a three-mile trail race instead - no idea for time but the mud fest left me in fourth place overall. This will be a new Thanksgiving tradition

Comment #157 - Posted by: rlh at November 26, 2009 12:05 PM


Subbed anchored sit-ups and supermans:
15 DU
30 sit-ups
20 supermans

6 rds

Comment #158 - Posted by: Solway at November 26, 2009 12:10 PM

16 rounds

Comment #159 - Posted by: Rosser at November 26, 2009 12:20 PM

Complete as many rounds as possible 20 minutes of:
15 Squats (no jumping,have heel spur)
15 Unanchored AB mat Sit-ups (no GHD)
15 Good mornings with 75lbs
7 rounds

Comment #160 - Posted by: Pete In Sun City at November 26, 2009 12:24 PM

7 rounds plus 15 double unders, 15 sit ups, 8 back extensions

Comment #161 - Posted by: Vladimir at November 26, 2009 12:24 PM

15 rds
15 DU
15 straight leg situps
5 Back extensons
in 20 minutes

Comment #162 - Posted by: FartyMcGee M/6'1/195/25 at November 26, 2009 12:25 PM

12 rounds plus 15 dus, 15 incline sit ups and 7 back ext. Incline at highest setting and touched the ground behind me on each rep. Happy with dus, been working them pretty consistenly the last couple of months.

Comment #163 - Posted by: Smithy m49/5'10"/165 at November 26, 2009 12:32 PM

Subbed tuck jumps for double unders, and did ghd situps and back extensions off the end of the couch. Anchoring was poor, but usable.

8 rounds, plus 15 tuck jumps.

Comment #164 - Posted by: Crow at November 26, 2009 12:32 PM

Subbed unanchored situps and supermans. Got 14 rounds + 9 situps.

Comment #165 - Posted by: Matt 23/m/185 at November 26, 2009 12:37 PM


8 Rounds

Comment #166 - Posted by: Dan D. at November 26, 2009 12:51 PM

12 rounds + 11 lateral jumps

Still can't do DUs, so lateral jumps over a sandbag 8" high and 12" wide were my poison.

Comment #167 - Posted by: Kelly Moore 46/F/5'/114# at November 26, 2009 12:56 PM

sub'd as follows:
4 rds for time...
20 GH situps
20 back ext
800m run
20:00ish for Scott
Warmed up with weighted pull ups: 100lbs 1RM

Comment #168 - Posted by: Ajax at November 26, 2009 12:58 PM


only had 13 minutes...5 rounds

Comment #169 - Posted by: P&M at November 26, 2009 12:59 PM

Bingo, thanks for the nice post!

Did the WOD with decline situps and good mornings instead of the back extensions, don't have a GHD.

I am saving for one...anyone own the RogueFitnesss one?

Comment #170 - Posted by: Mike (m/28/66in/164#) at November 26, 2009 1:05 PM

7 rounds rx'd

Comment #171 - Posted by: Zeb at November 26, 2009 1:12 PM


subbed tuck jumps for DU's, did declined bench situps and back extensions.

15rds in 19:14

Comment #172 - Posted by: ericthered at November 26, 2009 1:14 PM

30yo, 5'11", 178lbs

Tuck Jumps

10 rounds + Tuck Jumps + Situps
Was a little full going into this one, so I didn't push too much.

Comment #173 - Posted by: Alton at November 26, 2009 1:23 PM

15 tuck jumps
15 braced sit ups
15 45# good mornings

11 rounds + 15 tucks + 12 sit ups

Comment #174 - Posted by: coyo at November 26, 2009 1:34 PM

13 rds

Comment #175 - Posted by: Pete - Decatur, Ga at November 26, 2009 1:40 PM

11 rounds

Comment #176 - Posted by: tim at November 26, 2009 1:45 PM


13 rounds rx'd

Mrs bo_D
8 rounds (40 sgl unders/15 reg situp/15 back ext)

Cool down - 3 hours of xmas lights outside

Comment #177 - Posted by: bo_D at November 26, 2009 1:51 PM

did GHD situps to below parallel but not touchign ground behind head. 10 rounds. Jump rope broke after 5 rounds so did tuck jumps. rope/jumps in the wet snow.

Comment #178 - Posted by: Josh G at November 26, 2009 2:34 PM

Hip extensions on a Swiss ball with feet anchored and same for ghd's.
11 rounds +15+5
kinda scared...may have pushed the ghd's a little too hard, haven't regularly been warming up with them.

Comment #179 - Posted by: ChadWHall M/22/6'1/186 at November 26, 2009 3:07 PM

Very thankful for crossfit. Started in august with my first workout being wall ball shots for 150 reps. It is thee best!

Comment #180 - Posted by: White87 at November 26, 2009 3:46 PM


Happy Thanksgiving to all my yankee friends in CrossFit: Tony, Jamie, Greg, Lauren, Lynne, Dave, Nicole, Bingo, Fit Mom, Russ, and all the rest of you turkey-carving, toast-making, wine-swilling Americans enjoying a grand day with family.

I did regular sit-ups at a moderate pace so as not to aggravate a strained abdomenal muscle suffered during a beer-league hockey game.

12 rounds

More better faster

Comment #181 - Posted by: Marty at November 26, 2009 3:47 PM


AMRAP in 20 min of:

-Double unders x15 (subbed w/50 singles)
-GHD Situps x15 (subbed w/situps)
-Back Extensions x15 (subbed w/superman)

9 rounds even. My glutes were actually screaming in the superman!!

Comment #182 - Posted by: Rene Guillon at November 26, 2009 3:50 PM

10 rounds +... 3x swing
(sub: sit-up, 35-lb. kb swing)

Comment #183 - Posted by: logan at November 26, 2009 4:06 PM

As rx'd: 9 rounds + 15 DUs

I love the picture of the OHS above, very nice...

Very cool cycle! Thanks Lauren, Coach and HQ Staff, you all Rock!

Have a great rest day All!

Comment #184 - Posted by: Ronnieboy at November 26, 2009 4:07 PM


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

As Rx: 12 rnds + 15 DU + 4 GHSU.

Both hands touched floor on GHSU. DU and Back Ext were quick, but the GHSU were slow-going today. I'm giving myself bonus points for doing this AFTER indulging in a large Thanksgiving feast! :)

Comment #185 - Posted by: rjf (Since 07-20-07. WOD no. 646) at November 26, 2009 4:14 PM

12 rds as rx'd.
Happy Thanksgiving!
Semper Fi!

Comment #186 - Posted by: Burko 47/170/5'10 at November 26, 2009 4:35 PM

ran an 8k turkey trot this morning. thanksgiving again tomorrow at the in-laws. looks like i will be doing some type of workout tomorrow to offset another big meal.

Comment #187 - Posted by: mike at November 26, 2009 4:49 PM

13 rounds even. No GHD; sit ups unanchored, extensions over SB.

Comment #188 - Posted by: Trent at November 26, 2009 4:52 PM

Subbed 20" box jumps for double unders
7 rounds in 20 min

Comment #189 - Posted by: FB at November 26, 2009 4:55 PM

Subbed normal situps and 65 pound deadlifts for GHD situps and back extensions. (Also did it in the order situps/back extensions/double unders)

7 rounds + 14 situps

Comment #190 - Posted by: Jess at November 26, 2009 5:14 PM

subbed tuck jumps

23 rounds

Comment #191 - Posted by: Jacinto Rodríguez Piedra at November 26, 2009 5:18 PM

cfwu x 1

9 rounds
sit ups on ab mat

Comment #192 - Posted by: Thomas Baklayan at November 26, 2009 5:29 PM

cfwu x 1

9 rounds
sit ups on ab mat

Comment #193 - Posted by: Thomas Baklayan at November 26, 2009 5:29 PM

6 rounds plus 10 tuck jumps subbing tuck-jumps, flat on back to touching toes and good mornings with 40lbs (at home, best I could do) with a 3 min call about the turkey

Comment #194 - Posted by: RussA at November 26, 2009 5:37 PM

One fine looking crossfitter.

Comment #195 - Posted by: Peanut at November 26, 2009 5:55 PM

2.5 mile run
then 10 Minutes
15 Doubles
15 Sits
10 Push Ups

7 Rounds

Comment #196 - Posted by: dyagg at November 26, 2009 6:06 PM

10 rounds + 13 double unders

subbed superman for back extensions

Comment #197 - Posted by: lkielly at November 26, 2009 6:10 PM



10 Rounds + 7 Double Unders

Comment #198 - Posted by: Focker at November 26, 2009 6:16 PM

30 yom, 185 lbs

10 rounds

Comment #199 - Posted by: Jeff Weltmer at November 26, 2009 6:18 PM


Tuck Jumps sub for DU, rest as RX'd.

14 rounds

Comment #200 - Posted by: Wes at November 26, 2009 6:48 PM

as Rx'd.

7 Rounds.

Bad at DU, skipped a few single unders until i could get one or a few DU's going and counted the full DU's.

Comment #201 - Posted by: Jay [22/M/160/5'6"] at November 26, 2009 6:50 PM

AB mat sit ups and back extensions. 16 rounds + 10 double unders.

Comment #202 - Posted by: Mike Honcho M/31/5'10"/170 at November 26, 2009 6:50 PM

As Rx'd 10 rounds

Comment #203 - Posted by: Alan at November 26, 2009 7:42 PM

Did 400m lunge, details there.

I hope the Crossfitters world over had a great Thanksgiving.

Thanks bingo for the Musings! Paul

Comment #204 - Posted by: Apolloswabbie 6'2" 205 45 yoa at November 26, 2009 7:42 PM


11 rnds +15 DU +15 GHD

Had to use the swiss ball and a bench to lock feet

Comment #205 - Posted by: VooDoo Medic at November 26, 2009 8:07 PM

30/M/5'10"/149 (MTN WARRIOR,)

I am doing this workout again tonight, subbed superman’s for back extensions, first try I hit my stop button when I was into 4 minutes, had 6 complete rounds so I started all over, second time I began the workout, Unbelievable but the jump rope broke dead center, Lesson learn is to buy a nylon rope instead of a leather/ rubber rope at Wal-Mart. stopped because i did the 2 day's workout from 2 days earlier, which were the lunges and the shoulder press, pushpress and the push and jerk.


Comment #206 - Posted by: Santi at November 26, 2009 8:29 PM

8 rounds + 15 double-unders.

Also Crossfit Strength Bias:

Back squat 5RM 240#, PR by 5 lbs.
Back squat 20RM 180#, PR by 5 lbs.

Did this at Camp Taji.

Comment #207 - Posted by: Latham M/29/184 Camp Taji at November 26, 2009 8:42 PM



Comment #208 - Posted by: Santi at November 26, 2009 9:06 PM

15 Weighted situps #10 ball
10 #45 bar goodmornings
15 jumptucks

(20min) 15 rds

10 min break

10 bench press #175
10 deadlifts #175

3 rds for time


Happy turkey day 23

Comment #209 - Posted by: Carlos Cinco TM223 at November 26, 2009 10:01 PM

COMPLETED 11 rounds as rx'd

Comment #210 - Posted by: MarcusG 5'9" 165 at November 27, 2009 1:14 AM

9 rounds as rx'd with 12 DUs

3:45 AM at work after two thanksgiving dinners

Comment #211 - Posted by: Cleveland at November 27, 2009 1:43 AM

9 rds (GHD)+ 10 DU

Comment #212 - Posted by: Wayne at November 27, 2009 3:07 AM


7 rnds + 15 jump ropes

4 rounds GHD SU and 3 rounds regular feet anchored SUs. Was a bit cautious after reading all the rabdo warnings.

Not yet able to do DUs so did SU with a higher intense jump and if in a good rythm would do 20-30 per round. Finally got in a few single DUs in the mix.

Comment #213 - Posted by: phil g atlanta, ga cf since 8/21/09 at November 27, 2009 4:19 AM

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

I subbed Tuck Jumps for Double Unders
Inclined sit ups for GHD
Good Mornings for back extentions

10 Rounds total in 15 mins

Comment #214 - Posted by: dtoro at November 27, 2009 5:22 AM


12 rds flat

Comment #215 - Posted by: pz at November 27, 2009 5:29 AM

10 rnds + 6

Comment #216 - Posted by: Greg 37/6'3"/215 at November 27, 2009 5:36 AM

As RX'd

7 rounds + 9 DU

Been practicing DU for the last few weeks, first WOD featuring them! New PR for consecutive DU, went from 3 to 9 in one day!

Comment #217 - Posted by: Jeff S/26/M/72"/190lbs at November 27, 2009 5:40 AM

happy t day.

subbed tuck jumps, anchored regular situps, good mornings no weight.

16 rounds

thanks bmack for the vids and explanations.

Comment #218 - Posted by: bertS at November 27, 2009 6:53 AM


Performed on 11/27/09

6 rds
Subbed 45# Good mornings for back ext.

This is the first time I attempted the double unders for the whole workout. Pretty interesting is that in the 1st & 2nd round, I had to maybe do 2 or 3 at a my 5th rounds I was doing it 7-9 at a time. I wish I would have not substituted in previous workouts.

Comment #219 - Posted by: Keith M at November 27, 2009 6:54 AM

tuck jumps for double unders
bent knee situps
15 tucks
10 situps

Comment #220 - Posted by: e5fyrman 50/m/140 at November 27, 2009 7:25 AM

#218 Keith M

Mine came the same way! A couple rounds in, and they just started to flow.

Comment #221 - Posted by: Jeff S/26/M/72"/190lbs at November 27, 2009 7:55 AM

15 rds Rx'd

Comment #222 - Posted by: Darcy, Calgary M/31/5'9"/175 at November 27, 2009 7:59 AM


Comment #223 - Posted by: Carlos P at November 27, 2009 8:18 AM


9 rounds plus 6 DU's

subbed unanchored situps and back etxtentions off the box jump bench with my feet stuck under the workbench in the garage.

I even got one set of 15 unbroken double unders.

Comment #224 - Posted by: JuliePlatt at November 27, 2009 8:21 AM

WOD - 10 rounds (15 GHD situps short of 11)

Comment #225 - Posted by: Rebar [51y/m/10st12/70"] at November 27, 2009 8:35 AM

14 rounds - after the 400m walking lunges. i wouldn't advise this. haha

subbed double unders and physioball ghd's

Comment #226 - Posted by: tyler 29/m/200 at November 27, 2009 8:39 AM

as rxed with GHD on physio ball
5 rounds + 13 DU's
I suck at DU's so they take forever.

Comment #227 - Posted by: bird 45 y/o m 178 5'9" CF Level 1 Cert at November 27, 2009 9:26 AM

Did this at the local Snap Fitness near my parents. Only shirt I brought with me to workout in says "CrossFit Kettllebell Instructor", so I was on my best behaviour as a guest in that gym and as a face of CrossFit.

Subbed things around a bit-
did lateral jumps over a mat (maybe 18" wide),
did unanchored situps like in my gymnastics class and did supermans.
Realized at round 4 that my blackberry button must have gotten pushed and stopped my stopwatch, so I just did 6 rounds.

Then I used their little 10lb kettlebell and did 3 windmills each side, then 5 turkish getups each side. I can feel an old injury in my clavicle after I do those.

Did some L sits, and rowed very easily to try to get rid of some of the soreness from the lunges.

My dad's workout was longer than mine, but it was nice to catch him in the mirrors doing pullups on the gravitron.

Someone asked me if I was in the military because I was doing movements they don't see much. I told her about CrossFit. She said she was going to pay for a personal trainer. I offered her some free websites, but she didn't seem interested, so I left it at that.

Comment #228 - Posted by: Camille F/135/5/4"/28 at November 27, 2009 9:37 AM

7 rx'd
full ROM on GHD machine
Double unders

Did this workout while trying to babysit a 2,3, and 4 year old!!!!! :)

Comment #229 - Posted by: jill 31/122/5'4 at November 27, 2009 9:44 AM

15 Jump tucks
15 45 degree roman chair back extension
15 45 degree roman chair glut ham sit ups

10 rds + 15 jump tucks

Comment #230 - Posted by: Bells 36/6"1"/197 at November 27, 2009 9:45 AM

Humberto - 16 rounds
subed tuck jumps, good mornings and short sit ups.

Karla 12.66 rounds
subed tuck jums and good mornings.

Comment #231 - Posted by: Humberto at November 27, 2009 10:01 AM

11 +38

Comment #232 - Posted by: Sue Ady at November 27, 2009 10:07 AM

A Happy B-lated Thanksgiving Day! Thanks again Lauren & Coach. Miss you guys.

1 mile bike
Modified CFWU x3

11rds +15DU's

A day late... Feeling all those lunges still. Dropped my phone/MP3 player. Lost sometime on that.

Comment #233 - Posted by: DJ at November 27, 2009 10:30 AM

8 w/tuck jumps

Comment #234 - Posted by: chavez at November 27, 2009 11:16 AM

CFWU 10 x 3 no sit, be

15 du
15 sit
15 45# good morning

9rd 15du 12sit

Comment #235 - Posted by: Ted C. at November 27, 2009 11:47 AM

subbed 20 min AMRAP:

15 ghd variation with ball and bench
15 back ext

8 rounds plus 10burpees, 5 GHD

Comment #236 - Posted by: pp 29m/71"/210 at November 27, 2009 12:28 PM

58/M/200 - Subbed abmats and good mornings@ 20kg - 8 rounds - double unders still a work in progress

48/F/125 - Subbed; box jumps to 12", situps, SLDL @ 35lbs - 12 rounds + 9 box jumps

Comment #237 - Posted by: Dave and Belinda at November 27, 2009 1:18 PM

Subbed physioball with feet anchored for GHD
16 rounds

Comment #238 - Posted by: Matt Burritt at November 27, 2009 2:07 PM

9 rounds plus DU's. Subbed decline situp bench-thingy with fingers touching floor on most reps.

Comment #239 - Posted by: Chris H at November 27, 2009 2:28 PM

Kaitlin: thanks for replying. I completely agree with your heel-strike and leverage point. Spending more time in the air in my mind doesn’t make sense. I believe that there will be a point at which spending more time in the air becomes inefficient. Also, my point about bounding was a gross exaggeration, but actually of course there is a vertical component to running, gravity is still going on! The faster you run, the greater the forces involved with impact, regardless of technique. All technique does is minimizes these to reduce injury. So, at a certain speed, correct technique will reduce the impact in comparison to bad technique. More time in the air does mean a higher impact force, more time in the air means that gravity has had more time to accelerate you, therefore you hit the ground harder! And also have to push up harder to slow yourself down and bring yourself back up again. Regardless of whether your head moves or not you still have to exert a force upwards otherwise you’d collapse!
I reckon there must be a point at which spending “more time in the air” becomes detrimental and I spose that was my point.

Wes G: Cheers for the reply, I’m interested to see you smelt some kind of rat as well! I agree with everything you said to be honest, so ‘nuff said!

BMack: You’re right, bounding and running are very different, but it was said partly in jest and mainly to illustrate my point that what goes up must come down. The correct form in running will have a certain ratio of in the air and on the ground which is the “most” efficient. But there must also be a point at which you are putting too much effort into being in the air! Also, your point about the “This has everything to do with physics. More time on the ground, more friction, less time on the ground, less friction” is not right, friction is not really the issue here. The point is in which direction you are applying force, so if you heel strike, like Kaitlin said, for a time in your stride you are effectively decelerating as you are applying a force in the opposite direction to your movement f=ma and all those great suvat equations etc etc.
It does require less energy to be in the air, as there is only air resistance slowing you down, but I also reckon that past a certain point it takes more energy to get you in the air for longer which would be inefficient!
“more time on the ground, more muscle contraction is required”… again, define more muscle contraction, using the box-jumping example, I would argue that it would require more muscle contraction to have an air time that “is much longer”… but that’s just semantics I spose!
I completely agree with your track meet point, ha ha, I’m a 400m runner and I see it every meet; fleet footed vs. Heavy footed is a classic training point I must have heard so many times!

I really hope I haven’t offended anyone, but I would definitely enjoy a response, even if it does make me look foolish!

Comment #240 - Posted by: AJM - m/22/180/6'2" at November 27, 2009 3:22 PM

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

DU were a nightmare. So much so I had two men tell me how to skip during the wod. Sit-ups with Abmat.

9 rounds.

Felt as if I ran into the gym did wod and left. No time for any other training or talking, much to Pedro's relief.

Good Fun

Comment #241 - Posted by: Elaine in Scotland at November 27, 2009 4:13 PM

13 rounds

15 double unders
15 10pd ball weighted sit ups on bosu ball
15 back extension

Comment #242 - Posted by: Zach at November 27, 2009 4:14 PM

15DU's still need work lots of misses

Comment #243 - Posted by: jlg/47/170/5'10" at November 27, 2009 4:35 PM

CFWu x 3; rings vs pullups

18 inch Box jump
15 situps on swiss ball
15 BEs

9 rds full + jumps + situps at 20:00

Did lunges yesterday and legs shot

Comment #244 - Posted by: : F15E_WSO/47/6'/180 at November 27, 2009 4:36 PM

dont have ghd

amrap in 20 min
15 tuck jumps
15 sit ups
15 back extensions.

14 rounds + 1 tuck jump

Comment #245 - Posted by: Jorge Montesinos at November 27, 2009 4:38 PM

WOD as rx'd

16 rounds on the dot.

Doublers,straight through.
Ghd s-ups, 15,1st 3 rnds,then 12/3,next 3,all rest 10/5,legs still fried fae w/lunges,
B-ext,all straight through.

Before,b/p 5-5-5-5-5,sn.halt. d/l's and sn. high -pulls.lights were gettin turned off as i was trying to finish the wod !

Comment #246 - Posted by: Pedro Barrera,Scotland at November 27, 2009 4:41 PM

30/m/71"/188#/Camp Taji, Iraq


8 even.

Had a different jumprope since mine broke resulting in worse double unders than normal.

Comment #247 - Posted by: Archer6479 at November 27, 2009 5:08 PM

CFSB week 2
worked on Garage Box in morning
Stuffed my face in afternoon and night

Comment #248 - Posted by: Jonblaze at November 27, 2009 5:49 PM

7 rounds + 15DUs + 15 GHDSUs + 3 BEs
(DUs extremely broken - a few rounds were 15 singles!)

followed by 091124's WOD (SP,PP and PJ)
SP: 80(PR)-80-80-80(F)-75
PP: 80-85-95(F)-95(PR)-95
PJ: 85-95(PR)-100(F)-100

Comment #249 - Posted by: Nicky F/46/5'2"/124 at November 27, 2009 6:11 PM

subbed tuck jumps for du, and (slight) decline su for ghd su.

10 rounds + 15 tj + 15 su

Comment #250 - Posted by: Callum at November 27, 2009 6:53 PM

As rxd: 8 rounds + 1 set of DUs.

Comment #251 - Posted by: Xman at November 27, 2009 7:50 PM

30/M/5'10"/149 ( MTN WARRIOR )

18 Rds, 15 DU and 15 Abmat sit ups.

Complete as many rounds as possible 20 minutes of:
15 Double-unders-As Rx'd
15 GHD Sit-ups- SUBBED Abmat sit ups for GHD Sit - ups
15 Back extensions- Subbed super mans for Back extensions


Comment #252 - Posted by: Santi at November 27, 2009 7:51 PM

9 rounds

Comment #253 - Posted by: rche9820 at November 27, 2009 8:00 PM

10 min


Comment #254 - Posted by: Ian Mosher CFATL (aka Skittles) at November 27, 2009 9:40 PM

Tuckjumps for doubleunders.
Horizontal situps.
20 supermen for back extensions.

13 rounds + 15 tuckjumps + 15 situps.

Comment #255 - Posted by: Govervich at November 27, 2009 10:25 PM

12 rds + 13 du's.

Subbed unanchored crossover situps and supermans. Avg HR 176, peak 184, rec 58. At Mom & Dad's house, Laguna Hills. Thanks Bingo, great job Paul, Dave and Belinda, Alan, memuc, NikNichols, Carole, Shelby, Doug and Kevin, and all the gray Crossfitters.

Comment #256 - Posted by: mas 52/M/150 at November 28, 2009 12:02 AM

12 rnds
doubled regular jr for du

Comment #257 - Posted by: rstrang at November 28, 2009 5:23 AM

35yom / 206lbs

Pack, complete as many rounds as possible 20 minutes of:
15 Double-unders
15 Sit-ups
15 Back extensions

6 rounds + 13 double-unders

Had trouble doing the double-unders without stopping between each and resetting. Used a swiss ball and a weighted bar on the Smith machine for back extensions (which is not the easiest thing to do). Also, I ran five miles yesterday morning, so I was a little worn down beforehand.

Comment #258 - Posted by: Bphantom at November 28, 2009 5:44 AM

1st week doing CF, so at the advice of others I did regular situps.

12 rounds + Double Unders

Love this workout

Comment #259 - Posted by: John at November 28, 2009 7:12 AM

M/63/195-Complete as many rounds as possible 20 minutes of:
15 Double-unders (First time ever for genuine D/U's)
15 GHD Sit-ups
15 Back extensions
3 rds plus 11 d/u.

Comment #260 - Posted by: peejay2 at November 28, 2009 7:20 AM


Comment #261 - Posted by: Hale at November 28, 2009 7:28 AM

30 m 67kg

10 mins of todays wod 6 rounds

3 rounds:
60kg power cleans 6 muscle ups 15x30 inch box jumps.

11 mins.

Comment #262 - Posted by: Gerard at November 28, 2009 7:51 AM

tuck jumps instead of double unders.
9 rounds + jumps, ghds, and 5 extensions

Comment #263 - Posted by: ~VERVE~~~~~~~~ at November 28, 2009 8:15 AM


15 rounds

Tuck Jumps, Sit ups and back extension on the swiss ball

Comment #264 - Posted by: Brian at November 28, 2009 9:16 AM

10 rds

Rds 4-10: 10 sit-ups

Comment #265 - Posted by: Gonzo M/29/72"/183# at November 28, 2009 9:58 AM


95# Good Mornings for Back Extensions

11 Rounds

Comment #266 - Posted by: Ben S at November 28, 2009 10:24 AM

As rx'd
11 rounds + 15 DU's

Comment #267 - Posted by: Mark & Theresa at November 28, 2009 11:11 AM


as rx'd

10 2/3 rds.

Comment #268 - Posted by: morrowesq at November 28, 2009 11:25 AM


15 rds/ subbed supermans for back ext, regular sit-ups for GHD

Comment #269 - Posted by: Phil C at November 28, 2009 1:12 PM

AJM et. al. Something I know Bmack and kaitlin probably meant to mention also was the PULL from the ground rather than the push off the ground. It was good to read a lot of the discussion surrounding CFE and POSE running since we discuss this stuff a ton at our CFE classes. Essentially when you are taught (at the CFE cert) to run correctly, they talk about the posture, lean (or fall) and pull. the whole point of CFE is to teach the body to use the biomechanically sound principles with the laws of phsyics to generate the least amount of negative or rearward forces on the body. As kaitlin pointed out, the lean dictates speed. HOWEVER realize (as you know as a 400 m sprinter) Turnover (or cadence) also plays a role in how much lean you need to have (higher cadence requires more lean as I have watched my athletes in the CFE Course because of the quicker turnover and also the inability to sustain the higher cadences for long durations)

Interestingly, just from the last 3 months of work on my own running form with POSE, I have been able to DRASTICALLY improve my 5 mile, 5 k and 400m times. Coaching it has DEFINITELY helped me to understand all of the concepts that are taught at the CFE cert.

Running is not something that we are taught, hence the reason 83% of runners are injured at some point in their running "career". the challenge with not just running, but swimming, cycling, etc.. is that the skills and drills which work on agility, balance, coordination and accuracy ( the software portion of the body) are not balanced with the Cardiovascular, strength, stamina and flexibility portion of training (the WODS or Hardware/design of the body). Now as a track athlete, I am sure you have spent MANY hours working on skills and drills... but think of the average person and how little time they spend on improving their running form. for someone to learn how to PULL from the ground rather than push-off the ground.. it can drastically reduce injury potential!

By the way, I don't think you offended anyone.. we are just VERY passionate about what we teach. I know my endurance athletes appreciate that we have a zest for learning more and more... Continue to question. Bmack created CFE to challenge the average endurance athlete to better themselves and in all reality.. how many are willing to accept the challenge and change the way they think? I was and look at where I am today... Already a TON better. Keep asking questions man!

Comment #270 - Posted by: Kevin-FTF at November 28, 2009 3:00 PM


F/05y/40"/037# AMY
5 min
5 Tuck Jumps
5 Sit Ups
5 Good Mornings 5#
7 rounds +5

M/08y/49"/060# YORK
10 min
7 TJ, 7 SU, 5 GM 15#
13 rounds

F/11y/60"/138# CONNIE
15 min
10 TJ, 10 SU, 10 GM 20#
10 rounds + 10 + 3

F/45y/62"/135# JULIA
20 min
15 TJ, 15 SU, 15 GM 30#
8 rounds + 15 + 15 + 6

M/41y/68"/160# GEORGE
20 min
15 Double Unders, 15 SU, 15 GM 45#
10 rounds + 7

Comment #271 - Posted by: George Hernandez (in Chicago) at November 28, 2009 3:31 PM

As Rx'd:

12 Rounds + 15 DUs + 15 GHD

Loved this one :)

Comment #272 - Posted by: Eric Gohl 21/5'10/163 at November 28, 2009 4:28 PM

3 CFWU (-s/u and b/e)
Wod using tuck jumps

8 rounds
Felt a little off today

Comment #273 - Posted by: stojo at November 28, 2009 4:47 PM

7 rounds + 15 DUs.

GHDs really got me. Closest I've come to a visit from pukie.

Comment #274 - Posted by: Steph M/35/5'6"/147 at November 28, 2009 5:18 PM


13 rounds + 3du's

sub regular anch'd sit ups and my usual back extention set up. broke my rope and perhaps could have pushed harder. should be able to get 15 or more next time.

Comment #275 - Posted by: liggy at November 28, 2009 6:25 PM

That running instructor doesn't know what he's talking about.

Comment #276 - Posted by: Lewis at November 28, 2009 10:16 PM

10 rds.

Not very spectacular, broke my rope on rd 7.

Comment #277 - Posted by: Jim D. 49yom 165# 5'11" at November 29, 2009 9:07 AM

Substituted box 24" box jumps for double-unders.
Substituted Roman chair situps for GHDs.

8 rounds.

Comment #278 - Posted by: Matt K. at November 29, 2009 9:15 AM

rounds of
15 tuck jumps
15 anchorred situps
15 good mornings no weight

19 rounds even

Comment #279 - Posted by: Kevin McClellan 48/M/195 at November 29, 2009 9:53 AM

sub 15 tuck jumps, and 20kg good mornings = 12 rounds

Comment #280 - Posted by: Tamas at November 29, 2009 12:50 PM


DU/Various Sit-ups/Back Ext on GHD-like machine

10 Rounds + 15 DU

Comment #281 - Posted by: bingo at November 29, 2009 1:22 PM

15 rounds
unanchored situps
3x single unders

Comment #282 - Posted by: dcyn at November 29, 2009 1:47 PM


13 rds + 15DU + 8 GHD sit-ups

Comment #283 - Posted by: Aimee Lyons_CrossFit King of Prussia at November 29, 2009 3:02 PM

In the garage I think 17 or 18 rnds. Double unders and situps and good mornings.

Comment #284 - Posted by: jef at November 29, 2009 5:05 PM

14 rnds as rx'd

GHDs/BackEx on angled setup with 24" box.

then 3mi walk at canal. legs are so sore today.


Comment #285 - Posted by: brian p at November 29, 2009 5:36 PM

17 + 15du's & 7 back ext.

messed up the order and did the back ext. before GHD

Comment #286 - Posted by: gunnar m/38/185/73" at November 29, 2009 6:07 PM

Our quads and glutes were dead from the 400 meter walking lunges yesterday!!!

As Rx'ed. GHD sit-ups and back extensions unbroken. Most DU were done one at a time (due to the soreness from yesterday's WOD).
6 rounds + 15 DU

"Mrs. Miyagi" sub with 45 single unders.
8 rounds + 45 single unders + 12 GHD sit-ups

Comment #287 - Posted by: Miyagi 29/m/168# at November 29, 2009 6:20 PM

Good Mornings w/45# for back extensions

10 rounds + 15du, +15ghd

Comment #288 - Posted by: joecam 35/M/188 at November 30, 2009 4:36 AM


6 full rounds completed plus an additional round of DUs

Bolling CF gym

Comment #289 - Posted by: Spy at November 30, 2009 5:16 AM

8 rnds + 12 du.

Not very good at double unders yet.

Comment #290 - Posted by: Andrew Cobin/M/34/72"/195 at November 30, 2009 6:47 AM

btw: 155

10 rounds + 15 double unders, 15 ghd situps, amd 7 back extensions. finished the 11th round after time. should have pushed harder/transitioned faster.

Comment #291 - Posted by: seth c at November 30, 2009 7:01 AM

Still doing my own programming...

With a continuous running clock 1 pullup first minute, 2 thrusters @ 75# the second minute, etc.

19 rounds + 14 thrusters

100 pullups, 104 thrusters. First time with this workout, didn't know what to expect. Thrusters started off easy, but got hard quickly.

Comment #292 - Posted by: Arthur M/34/5'11"/175 at November 30, 2009 7:58 AM

13 rounds total +
15 double unders
15 sit ups

Ah! 1 set of 15 away from 14 rounds :)

Comment #293 - Posted by: Leandre at November 30, 2009 8:14 AM


3 x single unders for double unders
regular situps

7 rounds

Comment #294 - Posted by: AST at November 30, 2009 8:17 AM

15 DU
15 regular sit ups
15 back ext

11 rounds

Comment #295 - Posted by: yetiman at November 30, 2009 9:22 AM

CF warm up minus the sit ups.

Subbed 3x for Double unders.
Subbed 20 sit ups for GHD.
Subbed 15 Good Mornings for back extensions.

15 rounds.

Comment #296 - Posted by: Madman75326 at November 30, 2009 10:53 AM

7 rounds

Comment #297 - Posted by: heffe at November 30, 2009 12:51 PM

Had to run out to the basketball court from the weight room to do DU's at the gym on post. No GHD, just a 45 degree hyperextension bench.

7 rounds.

Comment #298 - Posted by: Pete Mielo at November 30, 2009 12:56 PM

as rx'd

7 rds
+ 15 double unders

*did double unders 1 at a time after round 3...horrible!

legs are destroyed thanks to the walking lunges around the world!

Comment #299 - Posted by: al deezy (32-m-155) at November 30, 2009 2:43 PM

SUB tj

7 rounds

Comment #300 - Posted by: Ticotexas M/40/69/150 at November 30, 2009 5:35 PM


As Rx'd. 9+15+15 I think. Lost count in there somewhere so it might be 10 but....

Comment #301 - Posted by: denob at November 30, 2009 8:39 PM

subbed sit-ups and supermans

10 rounds

+15 du +9 sit-ups

Comment #302 - Posted by: cory at November 30, 2009 10:02 PM


as rx'd
*3 single unders/double under
10rds + 45 single unders, 15 GHD, and 3 BE

Comment #303 - Posted by: Francis Vu Nguyen at November 30, 2009 11:38 PM

(5x5 deadlifts to 350)
9 rnds+15du+3GHD

Comment #304 - Posted by: Seth H. at December 1, 2009 9:33 AM

6rd as Rx'd - first time doing double unders rather than tuck jumps - lost time learning the rhythm + ran into some equipment problems

Comment #305 - Posted by: gary martins at December 1, 2009 10:04 AM

10 rds as rx'd

better late then never...didn't push too hard did linda yesterday

Comment #306 - Posted by: NUcf m/23/5'7"/155 at December 1, 2009 10:39 AM

first time, as rx'd

8 full rounds + double unders + 10ghd sit ups

Comment #307 - Posted by: ccfeldt at December 1, 2009 1:17 PM

6 rounds and 11 double-unders

subbed sit-ups and good mornings


Comment #308 - Posted by: Logan S at December 1, 2009 2:14 PM


11 rounds. Sub'd 35# situps for GHD.

Comment #309 - Posted by: Erik 28/M/76.5"/200 at December 1, 2009 3:55 PM


10 rounds + 15 Double-unders rxd

Comment #310 - Posted by: Chris @ Coastal CrossFit QLD at December 1, 2009 4:48 PM

15 rounds as rx'd

Comment #311 - Posted by: Rosie in Atl at December 1, 2009 4:50 PM

10 rds + 30"
Damn skipping rope.

Comment #312 - Posted by: James GS at December 1, 2009 6:46 PM

As Rx'd 
9 rounds+15+15+11 

Comment #313 - Posted by: Simon/M/5'10"/170 at December 1, 2009 8:04 PM

CFWUx2 + 50 singles each round
9 rounds
Alternated between an incline situp bench and leg raises on a L sit(?) bench. Good mornings with a 45 lb bar for the BEs.
At OVA while Matt was reffing a game.

Comment #314 - Posted by: Doug at December 1, 2009 10:05 PM

double unders/regular situps/back extensions
11 rounds

Comment #315 - Posted by: Jon E at December 2, 2009 5:14 AM

12 rounds of 15x
tuck jumps
open legged situps with 10k medicine ball on feet
back extensions

Nice workout

Comment #316 - Posted by: BarryT at December 2, 2009 6:05 AM

15x Tuck Jumps
15x GHD Sit-ups
15x Back Extensions

5 rounds plus 15x Tuck Jumps and 10x GHD Sit-ups

Comment #317 - Posted by: Matt Gilson at December 2, 2009 6:13 AM

Complete as many rounds as possible 20 minutes of:
15 Double-unders (subbed pullups)
15 GHD Sit-ups
15 Back extensions

Subbed pullups for DUs because of injured knee.

Completed 8 rounds minus 6 BEs

Comment #318 - Posted by: blades at December 2, 2009 9:58 AM

As rx'd:

8 rounds

Comment #319 - Posted by: Woo - m/28/185/5'7' at December 2, 2009 12:40 PM

15 rds

(subbed abmat sit ups and abmat back ext)

Comment #320 - Posted by: Zeb G at December 2, 2009 12:55 PM

Complete as many rounds as possible 20 minutes of:
15 Double-unders SUB Low Tuck Jumps (1-6 inches) {Bad right knee pain}
15 GHD Sit-ups
15 Back extensions

13 rounds completed

Comment #321 - Posted by: Louis Herrera 50 70" 181 at December 2, 2009 1:25 PM

9 rounds + 15 du's +15 ghd sit ups

Comment #322 - Posted by: biff f/27/5'5/135 at December 2, 2009 2:18 PM

5 rds plus 8 DU's

Subbed sit-ups (unanchored) and supermans

Ran into some coordination issues with the DUs

Comment #323 - Posted by: tgremillion at December 2, 2009 4:15 PM

11 rounds and 15 DUs

first 5 rounds I touched the ground w/ both hands, after that I started going just below parallel

Comment #324 - Posted by: soccerman/CrossfitRenaissance/182/6'0 at December 2, 2009 9:41 PM

6rds + 15 as rx'ed

Comment #325 - Posted by: Joe Casale/m/5'5"/170 lbs at December 3, 2009 4:25 AM

10 rounds

Comment #326 - Posted by: JerryM M/38/245/6'2 at December 3, 2009 7:40 AM

as rx'd
8 rounds + 15 DU + 15 GHD's + 3 Back Ext.

Comment #327 - Posted by: SB at December 3, 2009 10:40 AM

as rx'd
8 rounds + 15 + 15 + 3

Comment #328 - Posted by: SB at December 3, 2009 10:42 AM


13 rds plus 3 DU in 14th

Comment #329 - Posted by: MoGreene at December 3, 2009 5:08 PM

6 rounds + 8 Double Unders

Comment #330 - Posted by: RB at December 3, 2009 6:15 PM


CFWU-3. Reg except no back ext 3rd set. Superman. No Burgener or DU in warmup.

7 rounds even.
Pretty happy w/DU, esp in early rounds. Kept rope at my side, not in front. Able to get good whip w/wrists. Need to go faster on GHD. Most back ext done on older bench.

Comment #331 - Posted by: jrm at December 3, 2009 6:45 PM

9 rounds + 15 DU's

Comment #332 - Posted by: MikeyPaul/m/28/170/5'8" at December 3, 2009 7:06 PM


tuck jumps
medicine ball unanchored situps
25# dumbbell stiff legged deadlifts

definitely beat this next time.

Comment #333 - Posted by: blckorder at December 3, 2009 10:34 PM

subbed tuck jumps for double unders

12 rounds + 15 tjs

Comment #334 - Posted by: bookworm at December 4, 2009 2:11 AM

8 rounds + 15 double unders; 15 GHD & 10 back ext.

Comment #335 - Posted by: Nicholas at December 4, 2009 6:15 AM

as rx'd
9 rounds

Comment #336 - Posted by: Go at December 4, 2009 3:53 PM


AMRAP in 20 minutes of:
15 Squat thrusts - couldn't sub tuck-jumps as knee too sore from lunges yesterday
15 Sit-ups (anchored abmat)
15 Back extensions

12 rounds + 9 squat thrusts

Comment #337 - Posted by: Josh R at December 5, 2009 9:15 AM

subbed tuck-jumps, KTE's, and burpees

4 2/3 rounds + 5 burpees

Comment #338 - Posted by: Manchild at December 5, 2009 3:55 PM

was so sore from lunges day before...
did on 091207

subbed tuck jumps for double unders

8 rounds+15 tuck jumps + 15 GHD + 11 back xtentions

Comment #339 - Posted by: Isaac Twist m/30/167/5'11" at December 10, 2009 3:43 PM

34 yom 207 lbs.

First time doing this one.
6 rounds +15 double +15 back extensions. Got 21 double unders in a row today

Comment #340 - Posted by: kgw at December 12, 2009 4:54 PM

As RX'd. 8 rounds. GHDs and exts both unbroken. Double unders pretty terrible.

Comment #341 - Posted by: R.Lee_Seattle at December 15, 2009 4:32 PM

Complete as many rounds as possible 20 minutes of:
15 Double-unders (subbed 3:1 single unders = 45) + 2 attempts at double unders per set
15 GHD Sit-ups (subbed regular situps)
15 Back extensions

Completed 7 1/3 rounds;

Comment #342 - Posted by: Chuck m36/5'8"/175 at December 15, 2009 7:09 PM


Subbed Tuck Jumps

Comment #343 - Posted by: mcdontron at December 17, 2009 6:20 PM


WOD: As rx'd, 7rnds + 15double-unders + 5GHD's. Gym was not very friedly for this workout, lots of time wasted walking back and forth.

Comment #344 - Posted by: basebplyr1 (M/31/6'3"/215) at December 20, 2009 9:55 AM


6 rounds & 15 DUs
Scaled GHD Sit-ups to 5 (first timer; actually used a dip-machine for the movement)

Ernest 39/M/61"/167

Comment #345 - Posted by: twiki2 at December 21, 2009 11:14 PM

10 rounds

Comment #346 - Posted by: TROY at December 22, 2009 7:40 AM

m/42/6'/155 12-13-09
did regular situps and good mornings w/bar
6 rds
finished w/ 4 - 44# getups

Comment #347 - Posted by: PB at December 26, 2009 8:45 AM

Good solid WOD. 12 rounds + 2 double-unders RX'd :)

Comment #348 - Posted by: Jason H. 23/M/5'8"/146lbs at August 29, 2012 2:45 PM
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