January 22, 2010
Three rounds for time of:
50 Back extensions
Post time to comments.
Elliot Dow, CrossFit Red, San Juan Mountains, Colorado
"Rory vs Kate" at CrossFit Works: Ding Series Part 4, a CrossFit Journal preview video [wmv] [mov]
"Mentality" with Tony Blauer, by CrossFit Again Faster - video [wmv] [mov]
Posted by lauren at January 22, 2010 5:00 PM
Wish we had snow down here...
7:42 Double unders are tough.
sweet. double unders are loads of fun.
So the correct subs for this one would be tuck jumps and 'supermans'?
Any suggestions on where to buy a performance jump rope?
Howdy. I don't know about you, but I'm kinda liking this 1700 PST posting thing.
S'awright...Newbie Chronicles. Remember, the purpose of these posts, in general, is to attempt to "pre-answer" commonly asked questions. Coach, Lauren, and their team have been SERIOUSLY messin' with me by throwing in all kinds of new WOD's; I can't just say "click on compare to". Jes sayin'...
Back to back couplets, each one with a little mid-line stabilization along with a skill/speed movement. Pretty subtle and elegant combinations if you give them just a little thought. Again, this is 3 rounds for time (RFT), a timed WOD meant to be done fast. The more you rest the slower your time. This is a SPRINT.
50 Double-unders (DU). A DU is a jumprope jump in which the rope passes under your feet TWICE before you next make landfall. There are some very cool videos in the "Demos" section, both of WOD's with DU and of Buddy Lee doing demos. Stringing the DU together is the only way to go really, really fast. If you put a single-under in between the DU only the DU counts.
The standard sub for a DU is a tuck jump. From a standing start jump straight up, tuck you knees, quickly wrap your arms around your knees and release, hopefully letting go of your knees in a timely enough fashion that your feet are the first thing that hit the ground. 2-, 3-, 4-times the number of DU done as single jumps is NOT equivalent. Relatively low box jumps (15-16") are probably OK, and probably better than single-unders.
50 Back Extensions. This is tricky. Do Coach and Lauren really mean "Back Extensions", or are they really asking for "Hip Extensions" where you go really fast? Go to "Exercises and Demos"; there's a very good video that outlines the difference between a HIP Extension, a BACK Extension, and a HIP-BACK Extension. In a true Back Extension you fold down, one vertebrae at at time, rather slowly, followed by a curl up, straightening one vertebrae at a time along the chain. It's not really a fast movement. A Hip Extension is done with flexion and extension at the hip/spine joint while maintaining your lordotic curve; it can be done fast.
In any event, do 50 and record which type of extension you chose. Do them on a GHD if one is available, a Roman Chair, old-fashioned angled back extension thingamabob, or over an exercise ball.
Is that all there is? Well, you did 3 rounds of 15 PU/15 Dips/15 Sit-ups/15 Overhead Squats/15 Seconds of Samson Stretch (no back ext) for your CF Warm-up, right? Tomorrow is a Rest Day so if you really feel you must you could do a light jog or short run, but really, you're new and the volume and intensity will start to take their toll. Chill. Take a bath. Drink a beer. Get la_..well, you know.
Newbie post in the filter...again...
Supermans or Good Mornings w/minimal weight.
Smolov Squat program and physical therapy due to shoulder tendinitis
Lots of fun
8:31 the back extensions got tough at the end
Dude. I love DU's, I cannot wait.
Can only do one DU at a time. Though single unders can go 5 min. A set of 50 I might get lucky and do 3 in a row without realizing. Bring on the whippingboy!!!
coach I just wanted to thank you and all the fellow crossfitters i am fairly new ive been doing crossfit for a few months and my dad does it religiously with me it has saved him from a cholesterol scare and has made me and him even closer than we where before i feel like every crossfitter that i have met is a great person . I have changed my views on life due to ur your program/lifestyle I will continue to crossfit for the rest of my life and pass it on to my children i have seen great results and am truly grateful thanks once again for helping all of us i feel like this posts does my gratitude injustice i just cant put how thankful i am in words
DU's are a major weakness of mine that I will probably sub for something else. I worked on them the other day doing a CFE Strength and Conditioning WOD and kept hitting my shin on a somewhat fresh tattoo...OUCH! Tattoo kind of got infected and swollen from the rope blasting it and is just starting to heal right, so I don't know if I want to risk smacking it again right now. Was thinking Jump-Tucks, but Bingo's post mentioned box jumps and that sounds fun, too!
This is going to be great, I just need to get my rhythm down.
Great prices! Great equipment! Pick you up some rings as well if you don't already have some. Well worth it!
I've been working on my DU's for months! Looking forward to this one in the morning! 19 is my PR on chained, gonna try to beat it tomorrow!
F&@# yea! Thanks coach, can't wait for this intensity fest.
TAKING 2 WEEKS OFF,
D-12 (I AM MISSING THIS WORKOUTS BUT, I HAVE TO RESET THE BODY)
I've been doing CrossFit now for 2 years. In the first 8 months of CrossFit, I lost 35 lbs. I've been at 175 now for about a year and a half. My problem is, I would like to try to gain about 15 lbs. back. Does anyone have any suggestions on any good weight gain supplements? I've always been leary of taking any supplements, but I have no idea how to gain any weight back. Thanks for any suggestions.
Josh: The key is to eat, eat, eat! You need a good meal plan for this but you will need to eat bout 3,000 calories of clean food a day in 7 meals. I didn't believe it earlier. I had lost about 60#'s like you and I was afraid of getting fat. I used to manage a gym and all the trainers kept telling me the same thing for 2 years...EAT more! I finally tried it and gained 10 pounds in 2 months. 8 of it was muscle.
Josh, Im going to have to agree with Mark. Im not a Paleo/Zone kinda guy, but I do follow a good diet. Because of my age/ht/metabolism/ lifestyle, I eat between 3500 & 4000 calories a day over 6-8 meals. All clean foods. The closer it is to original form (had a face recently, just came out of the dirt or off a tree) the better. Me personally i only eat oatmeal and wild rice (outside of fruit & veggies) when it comes to Carbs, and only first thing in the morning and 1 hour after workout, respectively. This is so I can replace the Glycogen stores in my liver, which gets depleted during rest and workouts. This is very important for ensuring you have an immeadiate available energy store.
good info on the gaining weight guys! I myself would love to lean out. Just lost 5 lbs after gaining about 10 in muscle (from 145). Am on paleo, aiming for a suggested 65-85g/protein/day, the rest is fats (as much as I can) and some carbs from fruit but mainly veggies. Performance has gone up, and this has really been working. I'm back to my size 6's and size 29 jeans! For you guys who don't understand what that means, that's in between a small and a medium. I would say I'm at about 18% bf, have a friend who is doing a figure competition and is at 12%, one inch shorter and started dropping her weight at 150 and is now just below 140. I can gather I have a little more muscle, but find it near impossible for my muscles to really show (essentially cut the bf % down).
Pretty sure my eating is fine, I do eat other things, which is prob why I'm not seeing those 6 pack abs, or that I'm truly content with my size, there is nothing wrong with it and think it's way better than being an 8! the size shift all came about while sticking to a 90% based paleo diet, pretty sure that when I am focused on paleo, I'm naturally on a deficit, which is why I lost the 5 lbs in the first place. The non paleo foods help keep me sane, and help for the rest of the week to be successful.
Any suggestions would be appreciated!
I can't do double unders. Is 100 single unders a good sub? If not what would be?
I can't do back extensions because it put too much strain on my hamstring (ACL graft). Any good subs for this as well? My hamstring is real weird because I can squat and dead lift and it doesn't bother me, but this does.
9:15 I've never done 150 back exts in one workout before. I guess all the other CrossFit WODs were building capabilities I didn't know I had.
The Mrs. did this one in 12:22. Not too many 48yo women could do that.
is the ratio 1:1 for tuck jumps to double unders?
1 tuck jump per double under?
Sounds like you have a good thing going. Healthy weight lose takes time. As I said, I am very good with my diet, 90% of the time, also to stay sane. It sounds like your doing the right things though.
Personally, I would have to cut the fats down, I function better on about 50/30/20 pro/carb/fat program. Fats, good or bad, stick to me. I lost a total of 30# in 4 months and then gained back 10# of lean muscle on that "lifestyle". I was around 5-6% by then. I have gained some back, I like to stay around 14%, it is where I feel most healthy. And if I wish to drop a few pounds or percentages, its pretty easy from there.
Not really alot of help, I know, but you have to kind of play around with it, everyones body is different. Whenever I'm helping someone lose weight, the biggest thing is switching them to REAL foods. Once that happens, we see what works better as far protein, carb and fat levels for that person to obtain their goals.
It took me about 12 months of following different peoples advice til I finally just figured it out on my own. I then started doing a lot of research into it and found out that what I was doing is considered to be correct by a lot of well known professionals.
WOW!!! I really got long-winded there...
Have a good one everybody
27:03 as rx'd
first time doing DU's
R1- most consecutive DU's was 3
R2- " 5
R3- " 12
PS- back extensions are NOT fun with bruised/cracked ribs!
I'm doin' good! got 8 double unders in a row!! hahaha one day I will be able to blast out all of them. When we skip rope in bag or Thai class, I always end up with welts on both feet.
Fun stuff. dude those back extensions get hard towards the end..
flew through the double unders
subbed tuck jumps for double unders
Regular rope jumps instead of double-unders. 13 minutes.
Goodmornings 45lb for back ext
Bench Press 1/10/1/20/1/30 from FRIDAY 091225 NOT AS RX'd
Just have to say "holy crap" I can't believe that we were able to jump up to these weights and reps so quickly. My max at 200 lbs was 235 lbs. Hit 205 twice today.
CFWUx1 (Bangkok's local Globo was packed at 1700- we were a bit lazy this am and slept in)
185(way. freaking. easy.)/135(again, same as earlier)/205/135 broken (12/shake out /5/3)/205/95 broken (15/shake out/10/10 sec rest/2/shake out/3)
CFWUx1 w/Gravitron PU/Dips
95/65/85/55 broken (10/5/5)/85/45 broken (15/10/3/shake out/2)
10 minute rest- again, unable to put in 100% because we did not rest 3+ Hours
TABATA intervals 12% incline at :30 per mile slower than current 5K pace. 20:10x8
Crossfit Sri Ram Ashram
No GHD subbed supermans for back ex
Good mornings +45# for BE
Double-unders with singles in between
as Rx'd 34.55
DU's hate me, I can onle string together 5 DU's at a time, and thats only when am really focused.
Definatley a weakness for me... gonna do DU's everyday to improve. I love CF :D
24:25 - Subbed 31" box jump's for du's. Morning at gym. BE's tuff today could not get more than 10 in a row. Rounds@4:20,2:58,5:35,2:49,5:56,2:45
had to sub tuck jumps for DU's
supermans for back ext
#6 bingo: comments on your C&J comments from yesterday:
so you are basically saying that a power clean followed by a press to overhead takes the same amount of work as a power clean followed by a front squat followed by a press to overhead?
Only because the start and the end postions are the same this does not mean that you have done the same amount of work.
with the best intentions,
CG E-City CrossFit
*I am horrible at d/u and probably did 300 singles and 150 whip my shin double unders. Very humbling!
I need a d/u intervention!!!
as rx'd 7:41
My double unders have become worse. Previous best was about 30 consecutive DUs, today I couldn't string more then 10 together. And I don't think my back extensions (on an improvised roman chair) looked exactly like in the video, they felt like most of the movement was in my waist. I've got to work on both these exercises in my future warm-ups.
9:57 as rx'd
Jon A #42
Thanks for your thoughts. One must be careful to ensure that we are using the same definition of "work". In Crossfit the definition of "work" is load x distance x repetitions. How much stuff did you move how far how many times. Unless you are one of the original X-men and your height or arm length changes from rep to rep, the load that you move goes from floor to overhead each time; it travels a fixed distance.
If your definition of "work" is energy expended, then I can agree that one does more "work" with a "Squat Clean" because we are invoking the posterior chain and quads in the front squat. We do, indeed, expend more energy. This is actually a better explanation of the increased sense of being "worked" from squat cleans than the one I gave yesterday.
To be sure my explanation of the "work" involved (floor to overhead no matter how) is flawed if your "Squat Clean" technique is actually a "Power Clean" followed by a Front Squat from the rack position. In this case there is, indeed, more work done because the load is lowered from the rack height to the bottom of your squat, and then lifted back to the rack height prior to the jerk--the load moves further because it is moved twice. My theoretic explanation implies and relies upon an assumption of proper, or at least very good, full squat clean technique in which the weight is caught out of the "float" after the third pull in the front squat lower position, the athlete having "dived under" the weight.
Subtle but important distinction. Thanks for bringing it up.
I recently came back from a lower back injury.
Need some ideas on strenghtening lower back. Lately any WODs that include any cleans,front squats, heavy back squatsm cause a lot of discomfort during the WOD and soreness afterwards. ( several days at times) I have been scaling for lighter weight when possible, any ideas would be greatly appreciated.
subbed tuck jumps for DU
could only do 10 back extensions at a time (did 30 each round)
~ 25 minutes
subbed 100 jump ropes for 50 double unders
We don't have a GHD at the gym. Did the back extensions on the 45 degree back extension apparatus.
I could not get into a good rhythm with the double unders this morning.
3rd day doing CF WOD. Only had a beaded jump rope available and suck at DU's. I think the most consecutive DU's was 14 in the 3rd. Also had to do the the WOD in combat boots and ABU pants. Not making excuses, Just sayin..... I Like this whole CF stuff.
all as RX'd 14:57.
11:29- Tuck jumps and supermans
Limited options at my gym in Iraq
about 20 minutes - double jumps are hard for me!
I don't usually post on here, but I have a question that I thought CrossFit nation could help me out with or point me in the right direction to finding an answer. My girlfriend tore her ACL and MCL about 6 years ago. She has recently started to workout on her own again and I would like her to be safe about her knee. I know I saw a short CrossFit Journal preview a while back dealing with this issue. Could anyone help me out or point me in the right direction for safe exercising with a bad knee? Any advice or information is greatly appreciated.
Had to modify the WOD due to foot surgery a month ago. So far it's been along road back. Yesterday I did a lot of Back ext's, so today I did...
Modified CFWU x3
WOD(Vertual Shoveling & Walking Lunges 50-40-30-20-10)
Probably going to row the Endurance would in a little bit.
Get some, Go again
10:18 extensions killed me
Thanks for the info, I'm going to look into tweaking it all with my trainer to get into a better groove. As of now, I'm just grabbing whatever and whenever - sometimes just fats and protein together. So it's not really well thought out. When I was eating 100-120 g/protein/day I would feel sick, and this was JUST before I dropped the weight. Honestly, now I think I'm barely cutting 80, and am maybe around 60 with my nut intake. But I don't feel sick anymore, apparently protein is hard on your stomach.. found that out the hard way!
Eventually I'd like to get into being a figure competitor, but I really want to continue what I'm doing now, naturally figuring out (and sticking to) a proper ratio. If I can get down to 15% then I'll start training.. but no way will I start now. The meticulousness of the diet will drive me insane!
And another thing, I still eat about 25-50 g/day of non paleo carbs.. probably what's holding me back, but it's still a huge cut from what I was doing.. and I'm not killing myself.
Honestly, I guess I know where it's coming from, slowly but surely getting better with what I eat :)
Is anyone else having problems getting through to affiliateshirts.net? I can't seem to get a hold of them at all. I've been trying via email and phone for the better part of a month. Have they gone under?
subbed supermans. this was my first time trying to do double unders vice subbing tuck jumps. i quickly realized that my double under skills are virtually nonexistant. 3 in a row was the max i could string together.
#59 Joe, tough question, keep checking back on comments and someone with personal experience will likely step up...
Sub'd Tuck Jumps 1/1. BE on GHD.
@ Jon A,
The argument that crossfit uses is that the work outputted is the same in both cases. The inputted work is a function of form and technique. Ideally the efficiency or power ratio OUT/IN should be maximized for a given technique.
Can anyone tell me what the song is in the beginning of the Rory vs. Kate video?
I did full workout in 9:36....extensions took some time but I did very well on the double unders
I'm on day 23 of trying Crossfit, and I am loving it! But I need some help.
I'm a 6'4" ex-hammer thrower, and I have trouble finding a jump rope long enough. Any other big guys (or people who know big guys) have a source for long jump ropes that I can use comfortably?
Thanks for the help.
OK - I have been substituting tuck jumps for double unders for a long time since I have had lower ceilings. I now have a high enough ceiling, so double unders were on the schedule.... Well, guess who found a new goat? Here's how my morning went: Single under, double under, leg whip. Ouch! Single under, double under, leg whip. Ouch! Single under, double under, toe whip. What? How can you possible experience that much pain through your tennis shoe??? Anyway - this WOD quickly became double under practice - turned off the clock. Did some back extensions untimed... Something new for my list of things to practice.
Oh - I also now have found a use for my kids old soccer shin guards!
Chin up and happy weekend everyone!
as rx'd 8:56
the back extensions tired my legs out more than anticipated.
teq practice... did almost 300 singels and 50 doubles.
120 back extentions...
THIS is my kind of WOD. I'm pretty good at both of these movements so today was kind of just a little ego boost after getting killed on the last few WODs i've done on my own.
First round DUs unbroken, Second round 2 sets, 3rd 4 sets. I SHOULD be able to do them all unbroken. I can get this sub 6 if everything goes perfect
subbed 100 singles/rd instead of 50 double unders
Time = 11:00
Much slower than I wanted...last 2 sets of back extensions were broken up due to leg fatigue and lower back tightening
I finally got Carole on this one. She usually crushes me on this type of WOD. I better take it while I can.
OK mas, be kind. Don't beat me up too bad. You have the advantage knowing what time you have to beat.
50 single-unders with a handful of double-under (and fails) at the end
34 yom 225 bwt
agility ladder warmup (ROM and Speed work)
3 rounds of:
50 double unders
50 back extension (in this case hip extensions)
all double unders unbroken except for first set of 49/1 (nice leg whip too). Hip extensions fried me and killed my time.
11:15 rx'd. And yes double unders are one of my goats. Am I the only one who has a herd of goats at the gym?
7:14, did 25 back extensions & 25 situps (instead of 50 back each round)
well, had anything overhead and weight bearing ripped away from me again at PT yesterday.
Bicep tendon is a mess as well as misfiring scapula and muscles surrounding the area...I think it was the butterfly pull ups I tried 3 weeks ago because I was feeling GREAT....
set backs~they suck!
as rx'd 5:36
6:15 as rx'd
Made sure my buddy got plenty of pictures of me on my back, sweating, exhausted, and bleeding profusely
I'm relatively new to Xfit (4 weeks in) and wanted to ask others about recommendations on good training shoes. I have an old pair of Nikes which are not working for me especially after the plurpees and double unders this past week...any suggestions?
50 24" box jumps
Very new at the crossfit game. Really appreciated comment #6 by bingo...helped me alot with figuring out the lingo. How do I know what CF warm up to do, or is it always the same
"Am I the only one who has a herd of goats at the gym?" - Marc/engine2:
No, man. kipping a pullup, handstand pushups, hip/back extensions, burpees, rope climbs . . . everyday I find something new.
"mlahh, mlahh" or "bleat, bleat" (whatever it is that a goat says).
#77~ you'll be nailing them in no time!!!!
#82~ Kevin and Carole...WAY TO ROCK IT!!! NICELY DONE and thank you for the "pick me up/put it in perspective" email.
In8Girl~ How is your Mom recovering?
Fit Mom- thank you for asking! She is getting better-able to walk a bit with a walker and do some things herself. She is not as fragile aas in the beginning. I flew back to Raleigh yesterday and it was bitter-sweet...I was excited to get back to the gym here, but really sad to leave her :( We we close before and closer now :)
95# C&J x10
30 sit ups done as wresting coach showed me, similar to a v-sit
30 tuck jumps / 10 min trying for DUs (came close about 5 times)
18 back ext on a ball
8:10 with 45lb good mornings instead of back extentions. (No GHD in the garage gym)
The good mornings were a lot tougher than I thought they would be, I was pretty quick on the DUs. Big sweat today! Looking forward to the rest day.
vast majority of time spent a double unders since I never was able to string 3 together.
one arm deadlifts 90lbs
Turkish get ups 12lbs
Looks great! I'll see if I can grab one on my way home from work.
Tucks for DU's: 12:00
DU's w/a single in between, hip extensions on home-made GHD (a bit easier than a real GHD).
Great to see all the age-challenged Crossfitters kickin' a$$: cosmo, nutfam, Memuc, Adam, Alan, Quinn, marc, and jpatrick. Awesome performance Judd, Carole and Kevin - WOW! Good work to the young ones at Sri Ram Ashram and Fit Mom, and thanks for the laughs Olive Oyl!
no rope yet.......
50 tuck jumps
50 goodmornings (olympic barbell)
TOTAL TIME: 7:49
3 rounds: as Rx'd
Abs are killing me from yesterday's WOD.
50 du/s :43/1:06/1:01
50 BE :57/1:05/:57
Time to rest 8 straight days of legs for me.
Sub'd 45# good mornings for back extensions.
Nice time today. Enjoy your well deserved rest day.
my feet have been killing me since i did the 100 pu/burpees- landing when falling off the bar i think. imma do Lynne instead
That's a hard question to answer. I tore my MCL a long time ago, and i remember that it took a good while to really get back to normal function. I think the best and safest thing is to really focus on rehabilitation exercises prescribed by a professional, even at the six month mark, until it really starts feeling strong. Once she's comfortable doing high reps or unweighted squats and doesnt seem to be hurting from that, start easing back into workouts. Better safe than sorry with injuries like that.
As rx'd, 13:25.
Just didn't have it today. Had a bad feeling about back extensions today when the lower back was complaining in warm-ups. I tried to do these as true back extensions, not hip extensions, as per the video. But this seemed to make it harder - has anyone else experienced this? Very broken sets, much lower back pain. Even double-unders weren't clicking today. I haven't practiced these in awhile and it showed. Not terrible, but inconsistent as hell. Rest day needed.
BrandX site was down today, so we winged it on the scaling. Jen did:
Three rounds for time of:
30 double-unders -- SUBBED tuck jumps
30 back extensions -- probably more like hip extensions
Time: 7:24. Now that BrandX is back up, we find out she did this somewhere between Pack and Porch! She also practiced some double-unders afterward, and got a few.
Today's my first post. Been crossfitting for a while though.
Sub'd tuck jumps for the double unders.
Just curious. I'm behind a couple of days on my CF WOD's and there are some great ones that I missed. Is it frowned upon to do two-a-days to catch up (one in the morning, one in the evening)?
Comment #90 - Posted by: andy (M30/165/5'10") at January 22, 2010 9:51 AM
Andy, generally speaking flat-soled shoes are best when crossfitting. Most folks use Chuck Taylor converse sneakers, especially the low top kind. These are best used when lifting as they allow your feet more stable contact with the ground. You really don't need running shoes for the majority of CF workouts, except say for a 5 or 10k WOD. Personally, I use Vibram Five-fingers, which are like shoe gloves. I find them ideal for lifting and for running shorter distances. VFF are great to run in, but gradually increase your distances as you will be running more on the balls of your feet, and your calf muscles will take a beating.
Buy-in: 1 round of Barbara at warmup pace
800m run (Need to work on these)
50 Tuck Jumps
50 Back Ext
Running after back ext is not fun...
Probably did more of a hip than back extension - very little roll up.
14:47 subbed out the 50 DU's for 125 high knee single unders and 50 extensions. So 375 high knee single's and 150 extensions.. newbie 2nd full week of CrossFit and loving every min...
ran 3 miles
c/u x 3
50 d/u and 50 good mornings w/ 45 lbs
should not have ran then did the work out
Made up yesterday's, results there. I might go back and do this one later today since tomorrow is rest day.
Pat C - It depends. If your body is in shape enough to handle it and the two wods are compatible then it might make sense to do two. If there is doubt there is no doubt and you should let it go. Don't injure yourself trying to catch up.
13:57 as RXd
Half the time spent trying to shake out hammies/straighten legs...ow!
6:55 as RxD
First two round of DU's unbroken. Tripped up twice on the third round.
Subbed 100 single-unders for DU's
Went for unbroken sets on Back Extensions.. Yeah, right. Made it on first round, stopped around 30 on the second. Third? Bits 'n Painful Pieces.
3 rds cfwu
still working on du's, max unbroken was about 9...the rest were pretty small sets...gotta work on it
Subbed 20" box jumps for double unders.
5 min rest
7:20 much broken
(3) Rounds for time-
1 minute jump rope
25 tuck jumps
50 back extensions
today as rx'd
still can't string DU together
then a little later yesterdays as rx'd sq cln
Getting better at du's but hadn't tried em much before today. I'll keep working at it soon i'll be crossfit...
13:28 but cut back on reps
round 1 40
round 2 30
round 3 20
i need to work on my DUs...i did 100 crossovers instead with a weighted rope. Did all 100 in a row without a miss. Back extension machine was full on both floors of my globo after Rd1. that cost me a minute. time was 12mins
Rory is the strongest human alive....
This is what I love about crossfit. As soon as I think I got it together a WOD comes along and shows me I have a very long way to go.
subbed "16 box jumps for DU
Conclusion: work on DU's like there is no tomorrow.
comment caught in the filter--used a pretend naughty word. Kinda like this: I didn't have a chance in H.E. double hockey-sticks of catching you Kevin and Carole, what an outrageous job. Way to go. Same goes for Jim D.
Over 15 mins. If that doesn't fix my back, nothing will.
There are a lot of things you can do. The first I would say is continuing to scale the weight back a bit, but make sure you're performing with really good form right now on anything that has to do with hip extension, i.e cleans, squats, deadlifts, etc. Have your coach watch you very close, just doing those types of lifts with really good form will really strengthen your midline and core including your lower back. Another excercise is "good mornings", ask your coach or look up on google, the key is to keep really good lumbar position. Another is to get on a GHD and do back extensions. Another good thing to do everyday is "supermans" where you lie on your belly and raise you limbs off the ground. The other thing I would also suggest is lots of stretching post workout, a lot of times lower back injuries and extreme soreness can be a result of very tight hamstrings, don't stretch cold though, always be warm and sweating before you static stretch. Hope this helps! Best of luck!
subbed straight leg dead lifts with 100#.
I suck at double unders but I got through them.
Did DU's outside in the driveway...had to sub back extensions for supermans...did those inside so that added to the time
Didn't want to drive to work and to a crowded gym with no room for DU's this time of day
Had to sub good-mornings for BE's.
11:03. Best set of DU's was 24 in a row in rds 1 and 3. Needs work. I'm working too hard - not smooth.
1 - 3:00
2 - 4:02
3 - 4:00
I'm disappointed I wasn't able to find a jump rope for today, had to sub DU with 18" box jumps:
I pose a question for the CrossFit community, and would greatly appreciate any helpful feedback:
I started CF last August but was only at about 3-4WODs/wk (pick and choose, that BS). I took about 4 weeks off for holiday travel, then started hard Jan. 6th 3 days on 1 day off, doing the WOD (sometimes scaled) without missing a day. Unfortunately, I seem to have developed some really horrible shin splints, and now I can't get through any WOD with jumping/running involved (it's just too painful).
I'm stretching thoroughly, I'm fairly certain my shoes have good enough arch support (tho they are running shoes (Aasics GT-2140s) not cross trainers, so maybe that's an issue), I even started taking Glucosamine/Chondroitan (sp) b/c I heard good things about its effects.
Does anyone have any ideas on how to continue to do the WOD while allowing these to heal? Perhaps some random remedy that helped you deal with shinsplints while trying to stick with the Rx'd? I hate being limited like this, and the idea of just taking a week or two off completely sounds crappy.
Thanks for the help.
Chris - 25/M/205#/6'1
Full CF warmup
15 DUs - too much pain from shins
30 back extensionsx2 (sets of 10, still new to GHD machine movements)
Sub: Bench 5x5
John - 25/M/167#/6'
Full CF warmup
60 DUs (3x20)
20 back extensions x3 (same as above)
Sub: Bench 5x3
recent P90x grad and new into crossfit.. Wow, like going from a good undergrad program to grad school!
12:21 as rx - cept mostly single jump
Finally getting the hang of the DU's still cant do em in succesion but hey, a short time ago I couldnt do em at all.(Thanks again crossfit!) And I have great news...two of my fellow coaches wanna drink the Kool-Aid as well. Just waiting on computer work so...
Today As RXD:
as rx'd , 5.25.
doublers,unbroken,back ext. (35/15)(25/15/10)(25/10/15)( i suppose doin them last night wusnae a good idea !)
before F/S 5-5-5-5-5.
I missed yesterdays wod, so I combined and scaled yesterdays and today's:
30 double unders
30 GHD sit ups
10 65# C&J
30 GHD back extensions
DU were single, double, single, etc. I still can't string them together well but get into nice rhythm with single, double...17:39
C&J/SU WOD, details there.
tuck jumps for du
hip extensions @ 35 deg
Love double unders
4:42. I had to triple the number for singles. My hip still hurts and the impact hurt too much.
Subbed hip extensions for back extensions:
31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand face toward wall 10 seconds
Single under x 25-25 double under x 10
As rx’d: 15:14
Foam roll after
I got late start today, and when I got to PT this morning...there was a 5K in rememberance of one of our fallen, who was slain Sunday night. I saw it as a great sub, and tacked on a extra two miles in his honor, because he never stopped at 3.1 miles anyway! He loved a callange.
Best 5 mile time to date...35.46.22 RIP brother..you were one of the really great ones, and may God be with your family.
W/U: jump rope, 100 single-unders; 17 ROM exercises.
As Rx: 4:19.
C/D: shoulder press, 135x3, 145x2, 155x1.
I may be able to get this under 4:00, if I have someone hold the stop watch and I can manage a faster transition between exercises. Kept this one short and sweet. My body can use the rest. Let the wk end begin! :)
Subbed tuck jumps for DUs
Jump Tucks instead of double unders:
Eric Gohl - This is my kind of WOD too. I should have been way faster. I failed on about 7 DU when I should do 50 straight every time. The back extensions are no problem.
Snow day today so I was home with the kids. I had to do the DU in heavy snow outside. I did clear snow off the ground, but it was very icy. I will be heading out before dark to do this sub 6 min.
I hadn't done double unders in a while and it took me a while to get the rhythm back before i could start.
as RX: 6:43
back extensions were tough
as rx'd: 11:02
with vertebrae-rolling back extensions.
Thanks HQ staff!
Wow!!! I thought this was going to be easy...not the case. My lower back was burning after this wod. Did back extensions on the GHD.
Just wanted to get on here and share my experience today with learning to do double-unders.....
I have never been able to hardly to regular jumprope, let alone trying DU's.
Over the last six months I would grab the jump rope once a week or so and just get frustrated that I could hardly do ten singles...........
Today I decided to focus solely on getting two DU's in a row along with a little handstand skill work............
I FINALLY did two DU's in a row.....then almost immediately did a five. I rested a minute and then did nine in a row.......
What I wanted to share with all those out there that wimp out and sub the jumps for not wanting to put in the effort to learn it is that;
Commit to focusing on learning DU's instead of squeezing a few attempts in before the WOD......Make it the sole priority for the day..... It will come pretty quick if you aren't holding back.
Now I plan on completing five consecutive during each warm-up, then after a few weeks I'll bump it up to ten consecutive, and so on. Hopefully the next time DU's come up in a WOD I will finally do it as RX'ed.
SO PUMPED ABOUT THIS!!!!!!!
10:40, I couldn't do the last set of double-unders. I subbed 100 singles.
1st 2 sets of back ext's on gym back ext (no GHD contraption)
last set as supermans
Subbed Tuck Jumps for Double Unders, Otherwise as Rx'd
Did 300 pushups over the course of the work day in sets of 30 qnd 40. Went to gym after work. Did 150 DUs, some ring dips, L-sits, K2E's, and pullups. Did squats in the mirror and got VERY bummed out at form. Tried some Good Mornings. Again, VERY bummed out at form.
No back extension facility at Globo (except Swiss ball, which I couldn't quite get, I kept rolling over and looking incredibly foolish). They DID, however, pick up a new piece of equipment---a rope machine. Practiced on it for a while, then did a Tabata, and then a few extra pulls at varying settings. Loved it. Anyone familiar with that machine? I'm curious.
Subbed good mornings #45
weighted chin ups.
power cleans 3x5 85(4) 95(1)
rack jerk 75, 75, 85, 95, 95, 100
weighted chin ups were extremely liberating, who knew I could do all that!
Double-unders suck! (In a good way)
Sub'd 16 inch box jumps 50 X 3
3 RFT of 50 DUs, 50 BEs
1st time doning DUs in a WOD and I really suck at em. I actually tried to work on them yesterday before I new what the todays WOD was, go figure its DUs. 1st and 2nd round was horrible, but the 3rd round I started to string DUs with 1 to 2 single between fairly well. Time to really work on my goats.
MUSCLE UPS (When I finally buy rings)
5:07 Rx'd - Still can go faster.
I had to do this again knowing that I could beat my first time and seeing who beat me on the main page. Missed only 1 double under each round this time. Back extensions straight through first round, 2 sets on other 2 rounds. Minimal rest this time. Did DU in the snow. Snowing really heavy.
Was not going to attempt DU's since I kept hitting a 'still healing' tattoo when I practiced at them last week, but once I was at the gym I changed my mind. I am not good at them, so I decided to scale to 25 SUCCESSFULLY COMPLETED DU's per round.
Once I got started, I had 40 seconds into it and my rope broke right in the center of the line! Thankfully the gym had a decent leather rope for me to use and I started over.
I was hitting DU's better than ever! Hit a couple in a row even on the first round. Only missed a few tries, but had LOTS of Single Unders in there to keep my rhythm. Back extensions were done kind of slow, but probably not as slow and controlled as they should have been. Anyway, my DU'S vastly improved during the WOD and by the time I was finished I had hit like 6-7 consecutive ones! That is a new best for me...LOL.
I grabbed my watch going into the 3rd round of BE's and it was at 16:04. I tossed it on the handle of the GHD so I could stop it when I finished the last set. 48-49-TIME! Grabbed the watch and it was stopped at 16:05!!!! I must have hit the button when I grabbed it....GRRRRR!
Oh well, all is not lost over a stopped timer. I was stoked to have improved so much on my DU's. Few more months and I will be ready for Annie as Rx'd, since I have always only done SU's on her.
135lbs snatches x 10
3 rounds in 12:07
Spiced up the wod with a little oly practice. DU's were 3's and 5's, not a string skill of mine.
50x3 tuck jumps
Glad tomorrow's a rest day!
I took today off from skipping and back extensions and got myself out on the Rideau Canal for a 11 km skate. I have to start practicing for the big Winterlude Triathlon which I have decided to enter on Feb 6.... This should be a laugh.... 8km skate on the canal, 5 km cross country ski and a 5 km run. I did a fair amount of skating last year but that's when I had a baby stroller to hang on to. I got on the ice today,fearing for my life and really wishing I was wearing a helmet and that I had something to hold on to. Thankfully things got a lot better as the skate progressed. I don't think it was that tough of a workout but I did break into a sweat and my heart rate shot up each time I nearly fell. Yeah.. I may be Canadian but I grew up on the wet west coast. I'm used to muddy mountain bike rides in the winter... not snow/ice sports.
The skiing leg should be another adventure. Gotta practice that too.
Sooo... I'm relying on Crossfit's ability to train me for the unknown and to get me through this race. I'll do what I can to be competent in the skating, skiing and running, but the actual fitness and ability to push myself has to be trained through crossfit. I'll let you know how it goes.
3 rounds of:
100 SU skips
50 30kg barbell good-mornings
24:10 Had a 50 yard jog between stations
I needed to learn to jump rope again. DU's were difficult. I should have some nice welts on the back of my head tomorrow!
3 rounds of 50 tuck jumps
50 goodmornings 45lbs
pretty much unbroken
Do not usually have a jump rope but did tonight So did prartice double unders did about 50- 75 mainly singles some double a few triples and one quadruple. But did wod without in case it comes up again.
12:20 as rx'd
Used table and hand rail to simulate back ext. Anyone have a better idea.
As rx'd 12:24
subbed 100 jumps for double unders
About 10 minutes
Ran 1.5 miles in 12 minutes for warm-up
subbed good mornings #45
So I'm not very good at DU's... was getting 7 or 8 in a row by the end tho!
subbed 20# GM's
2:12/2:44/2:56 = 7:52 total
25 Double Under attempts
25 Good Mornings 30#
35 Double Under attempts
35 Good Mornings 30#
50 Double Unders
50 Good Mornings 45#
Connie and Julia were not able to do single DU, but they're starting to get close.
DU + Superman
DU + Superman
Shane, I saw your post earlier. I've also been doing CF for six months so I decided to give at try. I think I made a lot of progress. I did mostly 1s and some 2s. A couple of times I did 4s. I'm still not there yet, but I think I'm finally learning to do DUs. Thanks for helping me break that mental wall.
It took me 28:30 minutes.
Subed back ext with good mornings.
I did a round of 50 tuck jumps and 50 GM at the end in 2:40 to get the metcon going on.
Rx'd using GHD for back extensions
Subbed double unders with 30" box jumps.
still working on the DU...did mostly explosive jump singles
3 rounds for time:
-50 Tuck Jumps
with angled back extension thingamabob (per Bingo) 13:20
14:04 at FTS gym, used preacher curl seat for back ext. did 39 db unders non-stop.
Subbed good mornings.
Should have been 5 minutes or so, but my rope was too short and kept catching on my feet. =(
Most of the doubleunders were done just one at a time. I only strung 4-5 together at best. I also did some with singles between the doubles, but I only counted the doubles.
I did the CF warmup that Bingo pointed out first (thanks Bingo). After the WOD I ran 20mins as called or in the anaerobicendurance wod.
Three rounds for time of:
50 Back extensions
Last set was tough! Specially if your back is tightening up after the 2nd round. :P
Woo! Jump tuck sub.
Porch: Three rounds for time of:
35 Back Extensions
Double unders gave me a fit, but I was able to complete them with mostly 1's and 2's; but also able to string a few 4's and 5's together.
reffed basketball game
5 min on precor machine just to loosen up (I know everyone here hates those things.)
We both did this as Rxed but Maria can skip one hell of a lot better then me!!!!!!
as rx'd 15:35, double unders need work
I like this one! Can't beat bodyweight...
Subbed tuck jumps for double unders (no rope)
23 / M / 5'9" / 135lbs
Fight Gone Bad!
12lb wall-ball 29-22-18=69
box jump 13-10-10=33
Only sub was the lighter wall-ball. The first time I did this I did 11lb wall-ball shots to an 8ft target and 45lb sdhp's and pp's. This time I pretty much tied my first score (203) even though I did it almost as Rx'd. Pretty happy.
subbed tuck jumps for DUs
did sit-ups instead of back extensions, oops.
25:35 horrible at DU
50 20 cm box jump
50 hip extensions
Awesome pict Elliot!!! Love havin you apart of the CF RED Family =)
No GHD did good mornings subbed men's barbell 45lb instead
No problem really with the DU, but the BE took a while. Had to break them down into groups of 5s and 10s on the 2nd and 3rd sets.
subbed box jump
5:04 as rx'ed
Still plenty of time to gain on the DU's
50 50lb strt bar dl
5:04 as rx'ed
Still plenty of time to gain on the DU's
subbed 50lb sandbag good mornings for back extension
made up thurs wod first---12:30, then did today's after 15 min rest.
100 singles subbed for du's, several strings of 4-6, intermingled with strings of 30-40(prs on those)
not speedy, but very happy with progress on jumprope. first mu this yr, hoping du's are next.
18:56, had to sub box jumps, started with 24" in the first round, dropped to 20" for round 2 and 3.
shoulder sprained from skiing
Murph in Body Armor (26lbs or so): 42:25
sub supermans for backextensions
struggling with double-unders
- 15 in a row(the most)
scaled up slightly...
100 double unders
50 back extensions
subbed tuck jumps without arm wrap for double unders, hip extensions for back extensions.
As Rx'd (full roll down/roll up Back ext.)
sub box jumps and good mornigns = 12min
25 Back Extensions
note: apartment gym. 5x5 OHS afterwards. 55-60-65-70-75
3 rounds of 150 standard jump-rope and 10 30 sec. 'superman' holds subbed for BE's
first fifty du straight
as rx'd: 11:59
Craig: 20:55 - I have to give him credit for sticking to the double unders.
this morning did "baby kong"
3 rounds for time with 2 and 1/2 min rest in between rounds of:
1 rep of: 295 pd DL, jump MU, HSPU, hanging 60 pd. dumbell squat clean
3 reps of: 295 pd DL, jump MU, HSPU, hanging 60 pd. dumbell squat clean
5 reps of: 295 pd DL, jump MU, HSPU, hanging 60 pd. dumbell squat clean
22:32 including rest
for todays workout had to jog to good location and didn't have a clock. judging from amount of songs that passed on ipod must have been less than 8 minutes. did some sprints and agility drills afterwards...
CFWUx1 (have a hockey game tonight)
I'm sure I was faster but I forgot to start the watch. Started it after the second round took 3:19 to finish so x3 is my best guess.
sub'd 100 single unders for du's
did 100 singles and 50 back ext. 11:35
14:15 with hip extensions.
Double unders unbroken, but the hip extensions killed me.
15:54 of one-at-a-time flogging
14:30; need to practice double unders
100 singleunders. 50 b/e x 3 = 18.04
great times posted people, definitely some great athletes doing crossfit.
Still trying to get the hang of double unders. Got better as the workout progressed.
Good mornings with 65 pounds first round
Hyperextensions with 25lb plate for the last two rounds
100 single unders, 30 back extensions
as rx'd 12:47. gotta get better at the double unders. don't let the mind unfocus and mentally get frustrated. back extensions were pretty hard. most i did was 25 straight. first round only
subbed 100 singles
As RX'd: 18:06
Tough. Still can't string the DU's together. For every DU I do a single.
Three rounds for time of:
50 Back extensions
Correction to entry #295
Three rounds for time of:
50 Double-unders SUB Tuck jumps
50 Back extensions
BEs done on an "old-fashioned angled back extension thingamabob"
Horrible!! First round was fast (1:55) then I crashed and burned…my back is STILL so f’ing weak
As Rx – 12:18
subbed 20" box jumps
Subbed later side jumps. Scaled down to 35 reps.
Three rounds for time of:
50 Double-unders (subbed 15" box jumps)
50 Back extensions
17:01 (recovering from cold)
WOD100122: 3RFT of 50 Double-unders and 50 Back extensions
First round as rx'd, then 5 DUs and subbed Tuck Jumps for the rest of the DUs.
First time with DUs (that is, not subbing all of them)
3 rounds in 12:06
35 double-unders (1 single then 1 double)
35 back extensions
WU then WOD:
4:58 as rx'd
few min rest, played with sandbag then:
1mi run - 6:04 (1:00 rest)
135x10 C&J / 20x situp - 1:18
800m run - 3:34 (1:00 rest)
10xKBS/20xBurpee - 2:09
800m run - 3:35 (no rest)
CJ/SU - 1:54 (1:00 rest)
800m - 3:29
kbs/BP - 2:10 (:50 rest)
800m - 3:25
Three rounds for time of:
35 Back extensions
105 clean and jerk 10reps
jumprope 2mins 15sec on 15sec off
35yom / 206lbs
Pack, three rounds for time of:
25 Back extensions
Great workout. BAck extensions were less than perfect using the silver Swiss ball and the Smith machine...still need to find an optimal setup/leg position to rock those out. Double unders were FANTASTIC compared to prior attempts. Had to do two singles - one double under - two singles - one double under, but doing this allowed me to do many unbroken double unders (instead of stopping after each one and resetting.
M/ 36/ 132 lbs/ 5'-6"
As Rx: 8:13
first round unbroken D.U. & 3 sets (20,15,15) of lower back extensions)
2nd round: a few mistakes with the D.U. and 4 sets broken with the back ext.
3rd round: messed up a few times more then got into a groove and did about 30 to finish it off and then it was 5 sets of back ext.
Lower back/ post. chain was feeling it... great WOD... I'll have to try this after a workout of more frontal concentration if I have time to burn,
Did more walking lunges with 45 lb plate overhead... great exercise. Did some D.L. and towel pullups to finish off my posterior chain and because the WOD was so short.
*Subbed 100 singles with DU after every 8-10 singles
45# good mornings subbed for Back Ext.
3x single unders
did last rd of du's one at a time!
my time suffered cuz of it.
no big deal still a good workout!
@ the sweatbox
did the squats-pullups-squats-pushup wod
instead of today's wod due to knee injury
Three rounds for time of:
50 Back extensions.
hrt avg 73%
hrt rec 149-115-=34
Double Unders then Back Ext
rnd 1: 1.20 hrt 69%: 1.23 70%
rnd 2: 1.04 hrt 75%: 1.25 72%
rnd 3: 1.40 hrt 78%: 1.19 74%
did every other DU skip DU 1st rnd.
2nd Did straight DU attempt, got like 30 in a row there.
3rd tired.... DU then little skips from 40 on...
then wrestler 1/2 warm up and 2x2 min wrestle matches, whew tired...
Getting back in the swing of things after several months off and a recent bout of flu.
Sq & Press
Metcon sub'ed Pack CF wod
Finished off with windshiel wiper knees bent.
haha, my double-unders are BAD!!! by the end of it i was getting more comfortable with them, even got 15 in a row at one point. will be shooting for under 14 next time... should be very possible now that my technique has improved a bit (first set would hopefully be around 4 minutes tops).
set 1 - 6:30
set 2 - 4:30
set 3 - 5:30
total of about 16:30. tough times.
6:17 as rxd
Double-unders done every 3rd jump (best I've done on these to date) and I counted misses. Subbed Oly-bar good mornings.
50 double unders (40,10)
30 back extensions 2(15,15,10,10),(10,10,10,10,10)
lower back was burning up!
Did most double-unders one at a time. I suck at these!!!
8:41 alternate su du (tot 25 du each rd)
3 rounds for time:
25 side-to-side jumps
25 back extensions
I still suck at DUs
50 double unders
50 back extensions (45 deg)
As RX'd: 16:24 (over 11 min for DUs), BEs done with 3 breaks per round.
The double unders were easy, but I haven't done proper back extensions before today and I have to say...i need to get used to them!
subbed du's w/ knee tucks
30/m/71"/175#/Camp Taji, Iraq
As Rx'd - Time: ???
It finally happened. I often worry if I pressed the stopwatch start/stop button hard enough to start the clock. Normally I do. Today, I failed.
Good workout, though. I need serious remedial jump rope practice. I finished out with 40 wall-walk steps and some flag practice.
Scaled to singles, not much good at this rope stuff yet.
3 rounds, 7:24
CFWU-3 from home.
Actually strung together a few consec DU. Holding rope higher seemed to help. Back ext not real good since had to do them on steps.
...of me doing tuck jumps and hitting myself with a rope... and stepping on a rope... oh, and i pounded out a bunch of hip xtensions too... did it really take that long???
*3x single unders/double under
new to double unders - no rythm. 3rd round did 30
Still getting used to DUs; did 5 single unders followed by a double under 20 times per round, plus hip extensions.
Misread as 5 rounds for time!
scaled due to left angle problem
15 DU / 1:00 44# KB US swg x 2 with :30 break / 1:00 20" step up with 25# dumpbell
40 hip ext
1.30 mile run wu
60:00 spin class
Three rounds for time of:
50 Back extensions
As rx'd, 7:04 (PR).
I ain't gonna lie - I needed an "easy" one today, so I totally cherry-picked this one. I'm STILL sore from Thursday and Friday's workouts last week, wasn't mentally ready for olympic lifts, and didn't feel ready for anything heavy. I did do an extended warm-up though - including standard CFWUx1, Burgener warm-up, plus some 95# OHS, 95# power cleans, 95# squat cleans, 95# jerks from front and back, push and split. Light weight, just trying to get the blood moving and the muscles warm.
Anyway, double-unders felt great and back extensions were good. They started to get very fatiguing in the lower back at the end, but this had no ill effects on DUs. Each round was about the same, 2:15 or so, with some rest coming back into the double-unders.