double-unders after deadlift... good times!

3..2..1..GO!

Congrats to Nick, Nino, and Justin at BGI this weekend. I am sure you represented us well.

Sidelined with tendinitis/bursitis or worse of my right shoulder, MRI done, waiting on the Doc's call
Today: 6 rounds of squats and Kettlebell snatches with healthy arm

Thanks Steve, the boys did very well and we definitely represented the gym. Want to thank Chuck, Mike G., Justin, Chris, J-Mac and Jenni for yet ANOTHER great cert. This was my 3rd and hopefully my final one before tackling the L2 sometime soon. Chuck you especially, bud, have a great presence in the room and really know how to run that cert. Thanks again to all of you, Dana and Todd also for their hospitality.

30/M/146/5'10

THIS IS GOING TO BE A NICE AND QUICK WOD. HAVE FUN. BRING IT COACH.

SANTI

Best money I've spent in a long time.

Thanks to all the Cert staff in San Antonio this weekend, it was the most informative and fun weekends I've ever had, and we still got our asses kicked. Good luck to all the new trainers and happy crossfitting.

Just did the Hawaii Sectional workout last week...This will be fun too

loving all the deadlifts lately...

Holy crap! I'm wearing that same Texas t-shirt right now.

It certainly took me awhile to save up for the
level 1 certification, but, it was worth every penny! Chuck, Justin,Chris,Jenni, Mike G., and Johnny Mac were sensational. Their passion and knowledge was evident throughout the weekend. While the journal information is invaluable, having a hands on experience with great coaching
cannot be matched. A special thank you to our gracious hosts Dana, and Todd. Last weekend they hosted the sectionals, and this weekend they host the certification...they certainly went above and beyond the call of duty!

9.20. thats a big weight to be lifting so often. loved it,i love the heavy weights. bring em on. smashed the double unders, great combination.

Ahhhh!!! I knew it, I just knew DUs wear coming up and of course I suck at them. I think fanilly I am getting the hang of it. Its not that I cant do them its just sometimes I do about 40 in a row and then there are times I cant do 4. I think I figured out what I am doing wrong when I suck at em, cant wait to test my theory for time tommorow.

DO WORK!!!

Great weekend. What an amazing box you have Todd. Wonderful group of trainers, received an amazing amount of info and knowledge about CrossFit. Again, a big thank you to Todd and his staff and congratulations to all of you who got certified over the weekend.

This is interesting:

"Perception of effort, not muscle fatigue, limits endurance performance"

http://www.physorg.com/news188205906.html

(work/family safe)

Huuuuuge thank you to Drew, Rory, Todd, Nadia, Trish and all the other amazing trainers at the SD cert!!! I had such a good time, learned so much and met so many awesome people! 9-5 went by so fast that I almost wish it was a 3 day cert! :) Todd, I have a new favorite saying: Dig it. Haha Thank you again, you all are inspiring and incredible coaches! :)

Ok. My lower back does not go for deadlifts. Haven't seen a substitute for this. Any suggestions?

Great cert this weekend at BGI!

Thanks to all the instructors, especially Jenni for bringing me into the circle and fixing my squat. :) You guys (& gal) also motivated me to the max on our day 1 WOD -- a new Fran PR and getting certified in one weekend was absolutely the best CrossFit experience ever.

And also many, many thanks to Dana and Todd for hosting. West Palm is gorgeous, and I hope to visit again and drop in for a WOD at your great facility. I'm still in shock/awe that you have A/C. :)

Spealler vs. Khalipa
My money was on Spealler and I wasn't let down. His work capacity is amazing!

How long did it take you folks to really nail DUs to the point where you could get them more often than not? Was there anything in particular (aside from regular practice) that really helped? How much does a good jump rope help?

I could bang out the deads without a problem but 150 DUs would currently take me about a day!

#19 - the thing that helped me was to learn to raise my toes while in the air. The tendency is to point the toes down rather than up.

Flexing up got me from doing 10 or so in a row to where I almost always get 50.

Deadlifts @ 275? that will take me a week. Going to scale that.

Great videos!! Spealler,love the tattoo-Romans 1:16!
Looking forward to getting to my Level 1 Cert in OK, next weekend!!!
DLs and DUs....Yikes!

It was a great couple of days in Milford, CT at the New England Sectionals. A few of us Mainers made it over and were treated to an extremely well-run event, CrossFit celebrity guest appearances, opportunities to meet an awesome group of athletes and coaches, and a thrilling burpee sprint finish to the last heat of the final WOD. Host/emcee Jason Leydon was even gracious enough to give my non-profit a shout-out. Thanks again to all who made it worth the soreness in my everything. Now to get some quality recovery...

31yo/M/6'4"/215#
Funny enough, this is the WOD that a few of the guys at CFRx did Friday and Saturday....that's F'ing weird :-)

As Rx 7:55

Very disappointed! I just knew it would be sub 5 mins, but the 2nd and 3rd round of DU's were unkind.

whats a good rope that people recommend? i wanna get a buddy lee speed rope but theyre currently out of stock. i may still order one on backorder but i would like to see others opinions too. thanks guys

as RX'd

9min

KILL!

24/m/5'10/180

Crossfit Sri Ram Ashram, India
No one did rx today.

Uttam 5'7"/60kg/M
7:50 115 kg (253lb)

Bachendra 5'5"/65kg/M
13:13 95kg

Gautam 5'7"/60kg/M
10:35

Arvind 5'7"/63kg/M
8:02 110kg

This Certification was absolutly one of the best envestments I've ever made. BGI Fitness in West Palm was an amazing host, and the knowledge of all the instructors was mind blowing. Mad props to Jenni, Justin, Johny Mac and Chuck; I'm truely inspired for the first time in probably 6 or so years. I will see you all again soon I hope.

My only issue at all... and I believe all the intstructors would probably agree... is that this could have easily been a 5 day event. Sadly we all have limitations.
Thank you all,
Jared

good one, lung was burning!
as rxd: 4:35
m/26/192/177cm

31 y/o, M, 65", 174 lbs
Subbed tuck jumps after two false starts (read: Hitting myself on the back of the head with the rope about 25 times).
3 RFT
10 x 275 lb DL
50 tuck jumps
11:20

can anyone tell me what song they are using for the Sectionals video?

Thank you, thank you, thank you. Crossfit level one was the most informatively painful two days I have ever experienced. After spending nearly a decade as a trainer and most of the decade before that in the military, this training brought the intensity of bootcamp with the seriousness of real-life all to one place. Its a very sore place, but a happy sore... mahalo and many alohas!

ps. NADIA... you are my role model

The people in BC are NOT very happy right now...

SERIOUSLY. POST THE BC SECTIONAL INFO. PLEASE.PLEASE.PLEASE. WE CAN'T TAKE IT ANYMORE. IT IS 11PM HERE. I NEED TO GO TO BED. I EXPECTED TO SEE A POST THIS MORNING. IT IS ALMOST TOMORROW BY NOW. PLEASE.

17:19 DU took forever....

Flew over 3000 miles for my certification class. Thought the weather was gonna make my weekend and although it was unbelievable, it was the trainers that did it. Some of the most professional, intelligent, and kind people I have ever met. The level of humility and bank of knowledge was inspirational. They made it worth the trip, the money, and everything in-between. Thank you to the USD Level One Staff for a great weekend and thank you Coach G for paving this foundation. Without you none of us would be where we are today. Cannot wait to see what Crossfit evolves into and how it changes peoples' lives in the future.

1st guy on 2nd video looks like morpheus from matrix

09:40.....that was great =D

09:40....great workout

as rx'd
13:51

anyone know any sub for DU? Im In afghanistan and we dont have any jumpropes.

QUESTION: What is the default CF setting for concept rowers???????????????

m/22/89kg/5'10"

subbed 50 DU for 100 normal skips and 209# first 2 rounds and 220# last round

6.50

female weight : 90kg?
8:47
DUs were pathetic.

Comment #16 - Posted by: GH at March 21, 2010 7:38 PM
- Double unders are a skill. In my humble opinion, they are not like a power lift where you can just keep doing it and it will come. Rather, you have to practice it. It's a neurological thing... that demands practice. You have to develop speed, agility, coordination, etc. A friend of mine said a good way to start getting them is by doing a conversion set where you do three regular jump ropes and 1 double under. Once you can do that for a while, then you change it to two regular, two double under, then 1 regular three DUs, and so forth until you can nail some DUs. That did not work for me and confused more than it helped me so I just worked on DUs as an individual skill and worked it hard over the past few weeks. I just nailed 30 straight for the 1st time two days ago!

Again, there are others on here way more knowledgeable than I, but that's my 2¢

As rxd, ouch, 10m31s...at 6000ft, more air please!

Charlie

champ...i think for a pullup to count in the WODs (unless stated 'chest to bar') you have to have your chin 'reach' the bar...so his count...personally however, i agree with you in both respects, ie chin over for me counts and spealer is a freaky fit/strong farker...also if you want to be critical, not like khalipa's squats were exactly deep! again khalipa youre a freak...

some will argue intensity over ROM, but i will always argue ROM...i mean i can do a mean fran time and not lock out on the thrusters! referring to a gymnastics crossfit qual i did with tuck, he said gymnastics is a constant effort to reach perfection...i think this applies to our technique in lifts and ROM...

PS- 14:15
PM- 18:20

23:24

185 pound dead lifts, took a while to get in a good rythem for the DU's.

Chris Spealler continues to astound.

Rx'ed

5:58

Re: Double Under technique
Two things helped me;

1. Once i could do 10 in a row with really inefficient technique, I took a step back and worked on doing 5 in a row with better technique (smaller jump, less arms flying about) and not stuffing at all. As the poster above mentioned, it's a practice and co-ordination thing. By practicing better technique in sub-max efforts sets, I improved rapidly.

2. My girlfriend being better at double unders than me was killing me inside!!

Wod
3 rnds for time of:
10 deadlifts,275lb
50 tuck jumps
Time=7.01

1st round was about 1.18 but after that I couldn't keep the pace up. Great wod though!

On DU technique:

I couldn't do them until a year or so ago a woman who could knock out 200 unbroken in about 3.5 minutes (former HS jump rope champ) told me to keep my legs fairly straight, jump higher than for singles, and bend forward a bit at the waist the whole time with toes up a bit. After that, I could do them well almost immediately. I don't usually go over 30 at a time, but that's a conditioning thing, not a skill problem. This type of form is murder on the calves too! My typical DU standalone workout is 200 for time, and my calves hurt without fail for a couple of days.

Standard Monday rest. Very impressive group of folks at the Coaches clinic in Santa Cruz. How cool to get coaching tips from Lauren!

Scaled the Deadlifts 100kg ( 220lb)
Great output of power, took my breath away :-)
Time 8:02

as rx'd
3:30

6:57

with tuck jumps for double unders.

M/42/5'11"/180

As rx'd

Attempted to string DUs together with singles in between but could not get into a rhythm today so I rarely did more than one DU at a time.

19:20

42/m/176cm/73kg

Scaled the deadlifts to 225#

9:07

Last round of double unders a lot of time.

9:32
175lb DLs (as rx'd for woman my size)
Did about 30 DUs per set (lots of singles in between)

Rough after yesterday's killer pulls workout.

M/48/6'/180

16:32
Scaled 255# DL

29/6'8"/219

13:47

Not trying to start a fight here, just some healthy debate/discussion. All though I know someone will get pissy/defensive just because they have to think about what they do. Here's the question: Why do we do handstand push ups? I mean really? Why wouldn't we just do shoulder press? I think it's an attempt to incorporate a gymnastics component, but I really don't feel like a better gymnast just because I can do HSPUs, especially since it's against a wall and doesn't really require too much stabalization. If we were required to do free standing HSPU, I could see that, and then use the wall to scale/modify the workout. And trust me, I would be the first one to scale/modify, lol. Well there it is. Let whoever wants to do some critical thinking and discuss the topic let me know what they think. Whoever wants throw attitude at me for critically and respectfully questioning something on CF's mainsite, well that's fine too. It will give me some amusement for the day.

205 lbs w/ tuck jumps 19:03

DL 200# (last set, lifted straight through, all 10)
Single unders just over 50 per
I don't have my single unders down yet.

17:12

4:56 subbed tuck jumps

Pat was right, MMA guys dont smile.

19:18 sub 200 reps of jump rope intead of 50 double unders, i hate subbing but i still need to learn how to do double unders.

14:00. I broke the jump rope at the second set of single-unders (attempted to do 100 SU's between the deadlifts), so I had to sub the jumpropings with box jumps.

as rx'd.

Time: 7:50

My jumprope snapped in the first set of DUs, so my clock was running for a while as I tried to tie it off. Did the rest of the DUs with a shortened jumprope, which made them a lot harder. Was really looking forward to this WOD; I love DUs!

Brian (#62)
I would submit it's mainly a case of increasing one's ability to move his or her body within a certain set of circumstances. Besides the sheer physical challenge of lifting close to one's own body weight, the balance and coordination necessary make it pretty interesting.

This is not to say that shoulder presses are not lovely things. However, if you were to say that presses from behind the neck were different things from presses in front, from the standpoint of leverage and the proportion of loads placed on assorted muscles, then HSPU's can be considered, at the very least, another variation on that theme.

16:30

M/29/183/5'10"

as rx'd

7:53

1st round of DU's were bad. took a while to get in the groove.

Did this WOD Saturday as part of our competition to choose the team that will go to regionals in TX. Finished around 5 min. for first place..could've pushed a bit harder but my body is not used to so many workouts in one day..we only did 2 workouts a day for 2 days and I had trouble recovering..the soreness just increased after every WOD..any pointers on speeding up recovery?? (besides ice and heat)

DL: 225
Tuck Jumps

11:22

m24/6'1"/163 lbs

DL: 225
Tuck Jumps

11:22

m24/6'1"/163 lbs

What an awesome weekend at the San Antonio Cert! The level of professionalism, knowledge, competence, and expertise possessed by the cert staff was very impressive. If you haven't yet, find a way to scrape together the cash and get to a cert. Just do it. Don't wait 5 years like I did. Best money I ever spent, even though my throat is still a little bruised from having pvc jammed into it haha!

i thought i was sore after yesterdays workout and a "rest" day(played soccer)before that...this was great. Originally thought I could do 250# but come second round had to scale further to 225. DUs as rx'd 11:58.48

Great cert at BGI this weekend! Chuck and the trainers are true professionals and provided some world class training. Special thanks to Jenny who worked harder than anyone this weekend and Todd & Dana for hosting. I really Appreciate everyone's advise on opening a box. Awesome weekend! - Jerry

Just finished a gymnastics cert with Coach Tucker. It was an awesome experience. Tucker is an amazing teacher with the ability to break everything down so that it is teachable to every one.If you want to be the best crossfitter you can be, you have to go to this cert. I think every trainer should attend one. It is absolutely essential for client safety and for maximizing results.Gymnastics will help you in every other aspect of crossfit. I don't think anything else comes close to gymnastics in developing core strength, upper body strength, balance and agility. Jeff Tucker is now my hero.He cares deeply about crossfit and the people he coaches.He also makes it fun.
Thanks to Crossfit Charlotte for hosting-great box and great people.
Uncle Dan, Carolina Crossfit

#64 Brian,
Do you know the difference between open chain and closed chain movements? An open chain movement is where the force applied is sufficient to overcome the resistance, so the load moves away from you. A closed chain movement is where the force applied is INsufficient to overcome the resistance, so YOU move. HSPU = closed chain. Shoulder press = open chain. The motor recruitment pattern for these two movements and the activation of the CNS are very different. That's why lat pull downs don't make you a better climber. Notice that crossfit is taking advantage of the benefits of both open and closed chain movements to accomplish more comprehensive athletic development.
There is also the ten general physical skills to consider. While you may not find yourself needing to do a handstand every day, it is a great way to improve your balance, coordination, accuracy, kinesthetic awareness, strength, and agility. That's a lot of bang for the buck.

bw 165

subbed 2x for double unders

4:48

Brian #64
I would also say that getting folks comfortable with being upside down has some benefits.

as rx'd

7:44

As rx'd

13.45

32/M/190

I'm done with lifting from the ground on workouts until I can't figure out how not to use my lower back.

Did a variation of Elizabeth with 95# hang cleans instead of power cleans.

4:47 - should have used 105, will next time or maybe 115

Had a great time at the San Antonio cert this weekend with Pat, Speals, Lisa, Crystal, Joe, Russell, Big Mike, and everyone else who came out. Everything was presented clearly, and it was very easy to take home teaching points on both the movements and the information.

Can't wait to start training!

Speal vs Khalipa- Wow. Just, wow.

Been on a hiatus from the daily WOD...

AS RX'D 8:40

WB - 225# DL and Knee Tucks 8:40

4:17 women's rx (190#DL)

What the crap is wronmg w me lol I couldn't do 275 deads and I can't do double unders.. I did 135 deads 128 and regular jump rope took me 13 mins and I only burned 273 cals........ Wtf

M/37/205

DU form is so bad each one is an individual event, reset and do another, but did my 50.

Scaled up on DL to 295# to make up for slow DUs.

17:00

Comment #62
I agree that if you are just focusing on doing HSPUs against a wall then it is almost the same as doing a bodyweight shoulder press. The main difference is that you are incorporating your core more in order to balance yourself, as well as developing greater hand and wrist strength. But it is a good idea to remember that the ultimate goal is to be able to do freestanding HSPUs. So by practicing against the wall or with bands you are building the strength and balance you need in order to do this, which you would not be able to accomplish by just doing a shoulder press.

As RX'd

10:00 Flat

Getting over a cold, I think I could go faster next time. Maybe 9:00

Hey All! Just wanted to say that this weekend's Level 1 was AWESOME! For my profession I take almost 100 hours of continuing ed classes a year and I can tell you that this is one of the most organized, professional, informative and FUN weekends I've had in a long time. I'm used to spending two and three times the amount for a lot less! Thanks to Chuck, Mike G., Justin, Chris, Jonny Mac and Jenni(WOW!).

4:16 (#185 dl)

M/26/170

As Rx'd
09:30

Scaled up on deadlifts
315 deadlifts, 10 reps
50 double-unders
3 Rounds

19:33

my double-unders SUCKED this morning!!! I could not find my groove!

2010-03-23: 8:07. Subbed 100 singles for du's, not a good sub but need to get feel of the rope. Can't even string respectable number of singles in row. Deads felt good. 10,6+4,6+4. Rnds@2:20,2:51,2:53.

9:56
m/43/200

m/44/79kg

8:11 w 110kg (242#) DLs

Chris #54,

Thanks for the advice. Does "keeping your toes up a bit" mean you are landing on your heels, or are you concentrating on bringing the toes back up after the foot stroke ? For me, the thing about double-unders (and tuck jumps) is that they put quite a bit of strain on my knees. I actually think I may have a bit of fluid build on my right knee up because of them. So I am grateful for the help with technique.

26/m/5'11"/214ish
4:54 rx'd

30/M/146/5'10

AS RX'd

Time was 9:51

I was able to knock out the deadlift atleast 1 to 3 at a time with a 1 to 3 second rest to keep going, First round of DU was not a problem, second round of DUs start to get tired, I ran out of gas right at the start of the 3rd round of the DUs, The last round of DUs took me almost 3 minutes, next time this workout comes around will aim to hit the 5 or 6 minute mark. after the WOD, did a lot of lower back, stomach, upper and lower body stretching exercises, then did 3 rounds of 30 seconds of Hollow holds. my lower back didn't feel the WOD as i thought i was going to feel it, my core is getting stronger and I am able to move more weight. overall I am getting better. Have a nice one everyone and again good WOD.

SANTI

13:06

subbed vert jumps (knees to chest) for du's

13:06

subbed vert jumps (knees to chest) for du's

Sweet! Two goats in one workout!

6:04 as Rx'd.

Have had an exponential improvement in DUs. Couldn't go straight through on the DLs on the 2nd and 3rd sets. Had to go 5/5 and 6/4. Next time straight sets is the goal. Working your goats works.

NEVER QUIT!

Mark
225 DL 10 reps
50 DU
9:48

18:01 as rx'd

Deadlifts about killed me. was doing them by ones in the last round. Not much better in the second either.

This weekend at the USD L1 was the best 16 hours of learning I've spent in a long, long time. The lectures were incredibly well structured and informative, yet entertaining and impassioned. The coaching was nothing less than inspiring and I came away wanting to emulate these amazing coaches. I am honored to be a part of this movement and privileged to play a role.

Good luck to all those competing this weekend in SD and Sacramento!!!!

185# deads
Double unders were crap

TIME: 4:46

Rested 40 minutes and then did Sunday's Row/squat snatch WOD

TIME: 20:27

oops, 25# DB for row/squat snatch WOD

M/40/6'1"/188

RXD - 275.6 lbs DL

09:51

scaled to 250,270,270
12 minutes

35/M/193#/73in

As Rx'd: 15:47

Good points Charlie. Just bothers me because I can guarantee, and I've seen, new CrossFitters improve their times/loads by reducing their ROM and/or sacrificing form for intensity. This results in poorer performance and possibly injury.

good:
1. Keep a full ROM and good form
2. Times go down/loads go up
3. Improved performance

bad:
1. Shorten ROM and bad form
2. Times go down/loads go up
3. Performance decreases/increased potential for performance

scaled to 225lb with deep squat tuck jumps

14:35, but i spent ~3 min of that time arguing with gym management about where to do olympic lifts now that they have a new equipment rack where i used to do it. time to find a new gym i think...

6:42 as Rx'd

33/m/165

1st round as rx'd but took 8 mins for du's next 2 rounds subbed tuck jumps 18:54

6:40 as Rx'd

21/m/5' 10''

M 43 6' 215

As RX 4:25

M/36/175

Had to make up yesterday's so did:

800M Run, 10 x 225# DL, 50 x 40# DB Snatch, 10 box jumps

600M Run, 10 x 225# DL, 35 x 40# DB Snatch, 10 box jumps

400M Run, 10 x 225# DL, 20 x 40# DB Snatch, 10 box jumps

In 18:42

oops "increased potential for injury"

Had to scale a little bit, but my time was really good, maybe I shouldn't have scaled

10 x 245lbs DL
50 Double Unders

rcd' 4min 20 secs

22/m/210lbs/5'9''

as rx'd 18:13

19:15

10x Deadlift @275bs
50x Single Unders

5:03 as rx'd - tripped up on the last round 48th double under .... wow that made me mad

6'0"/200/m

9:52, subbed 100 singles for DU's.

34/M/6'00/197

11:14

Double-unders fell apart. Best string was in third round - 34. Other than that, they were a mess.

I just want to say how impressed I was with the class and more importantly the instructors! You guys ROCKED IT!! It was not only informative but definitely inspiring to witness our group and those who led us. Phenomenal Experience! Thank you, Thank you, Thank you!!!

225 # DL
9:47

Subbed DU for tuck jumps.

Scaled down deadlifts
Round 1:- 80 kg x 10 reps
Tuck Jumps- 30, 20.
2:- As above

3:- 80 KG x 4 scaled down to 60kg due to loss of form.
Tuck Jumps 50 in one hit!
M/39/185/5'10"
Still enjoying it!

CFWU: 1000m row, 3 rounds 15 reps of: Air Squat,Chinup,Pushup,Situp

CFSB: DL 3x5 315#

WOD: Sub double unders with 20" Box Jump due to globo gym space issue

(4:13)
3 rounds: 10 x 275# DL
50 20" plyo-box jumps

Scaled to 225# all sets broken, especially the DUs. No more WODs after lunch...
23:24

Thanks to texinma, Chris M and Steven M Platek on the double unders tips.
Not real good at them, need more practice, but I was able to string 3-4 in a row with the pointers.
Better than I have done in the past.
I completed around 30 DU and around 120 singles each round.
I kept my jump rope time around 2 min each round.

Deadlifts: 185# 10 reps unbroken
DU 30+or-; singles 120+or-

8 minutes

Laura f/47/5'7/150

did "Speal vs Khalipa" C+J Cindy @155

Great workout! Those last 2 rounds are tough, forces you to be dialed in technically.

22:34

AS RXD
5:02

6:19

I thought the deadlifts were gonna be the hard part but I couldn't get in a rhythm on the double unders...disappointed.

M/27/6'2''/210

4:42 As Rx'd

M/44/180#

As Rx'd 9:19

14:50. not a good workout for me. deadlifts were a struggle.

m/165/35

Monday 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

time 16:02

How rough was that?!?!?

I thought the deadlifts would be the easy part and the only thing to worry about time wise was DU'd.

1round was 7reps(hook grip failed) and 3reps
2nd round I was looking for 5 reps and got 3 hook grip again, then I thought I'd get 3 more reps and got 2reps. I thought I was going to have to scale it, but I got through it with 3 and 2 reps.

3rd round was 3/3/4. I made sure my thumb was dry and really pressed on that right thumb. There was alot of ''touching the wall'' in the breaks. 275 was tough on me.

DU's were all broke as usual. I'd get hung up arround 20 and miss a few reps and get it done in bites. BUT I figured out to hold my hands low and focus on wrists, and bouncing. It got better as it went.

Happy with my snales pace today.

what the people mean with "rxd"?!? a german police officer needs help...!?

subbed tuck-jumps for the double-unders, 'cause i've forgot my jump-rope at home! :-(

need 9 minutes for the wod.

tough wod...good wod...thank's coach...!

10x 205# DL
50 Tuck Jumps

5:21
Should have done 225 DL's on this one, did not see the fact that the RXed was 275

15:39

subbed 220lbs deadlifts

3 rounds:
plate drags 45lbs
see saw presses 30lbs

Chris #140 "rx'd" means as written without scaling or subbing

m/36/155

Started the day with 1mile run 3min rest .75mile run 2min rest .50mile run 1min rest and .25mile run. Then I waited 10min did mainsite wod as rx'd 8:15....deadlifts at 275lbs was heavy this morning!!

Time 6:46.07 Had to sub 6 inch box jumps for the double unders. I need a jump rope, they don't sell them at the walmart here in Afghanistan haha.

34M/5'10"/195#

8:29

CFWUx3
-8 kipping pullups (8-4-3, 6-5-4, ???)
-8 body weight dips

185# DL (broken into sets of 4/5)
50 double-unders (I counted "attempts" where the rope got caught on my foot because I'm still new to double-unders. That happened probably once every 5-10 reps. In the future, I think I'll only count real double-unders since I think I'm more than capable of getting them done now.)

3 rounds = 32:30 (although I did have to set up a new bar for my third round of DLs cause someone stole mine, so perhaps subtract 2 min if comparing in the future.)

11:19

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Tried out 275#, and PR'd lifting it, but dropped the weight to 245# for the remainder of the workout. Subbed tuck jumps for double-unders for the 2nd and 3rd rounds in the name of EVER finishing the workout. Couldn't chain the DUs together for the life of me. Still working on it!

@35 minutes, working in with another CF'er. (Only one good bar, and not enough weights to load up 2 if we had 'em!)

Did this workout with my Advanced Fitness and Nutrition class today.

One of my students was able to go as Rx'd,

16 yr. old Ryan Stroh finished in 5:12!

Dan subbed tuck jumps 12:13
James subbed tuck jumps 95Kg DLs 13:43

rx'd 9:11

M/35/69"/167

11:42 as Rx'd

3 rounds
Deadlifts 10 reps @ 115lbs
50 Double unders (more like double blunders!)

8:50

F/34/5'0"/109lbs

M/32/189cm/111kg

3 rounds:
10 DL 275lb
50 tuck jumps

10:37

m/22/160#

As Rx'd except:

2nd round 25 DU and 50 single jumps
3rd round 15 DU and 100 single jumps

8:36

need to work on DU!

Carole
F/51/5'6"/133
155# deads
50 double unders
clock malfunction-no time.

Kevin
M/51/5'11"/168
Worked in the woods today, logging. Will do tomorrow.

Did Sunday's WOD, details there.

18:02
Subbed 24" box jumps for the double unders

M/20/6'1"/170

subbing tuck jumps for DU's:
9:52

6:16

subd tuck jumps for double unders and used rx weight on DL

M/24/6'1"/180

Subbed 225 for DL's

8:27

275lb D/L's

subbed 18inch box jump for D/U's

11:49

26/m/5'11"/180
as rx'd
8:47
dang double unders

15:08
need to start practicing doing DUs consecutively. As of now I am doing them every other jump... single double single double...
DLs went ok.

250# & 36" box jumps

9:40

20 x 36" box jumps

f/40/173/5'11"

time 11:15

tuck jumps and 195# deadlifts.

tuck jumps and deadlifts were broken

I can't even use the excuse of getting tangled up in my skipping rope for my slow time. The tuck jumps winded me and the deadlifts were heavy.
Whew!!

As Rx'ed
13:17

M/22/5'7"/160

Did 100 Skips instead...
6'32"

Lost track of time. tried it at the local globo gym. I really like to crossfit at the health plex. It just brain freezes the trainers there

Subbed tuck jumps and 225# deadlifts

12:40

age 20 bw 170

5:49 as rx'd

2 mile run
14:55
then
3 Rounds
10 135# Cleans
50 Double Unders
14:53

Good workout

603 ptp

280/255 dl
115/105 sp

then MAQ #2 as Rx'd:

3:16(pr)

4:58 as Rx'd

34/165/5'9"

Louisville, CO

As is.

6:59. (DU weakness)

CFWU x 3

Push-ups: 14,18,14,14,20

WOD:

1. 10 x 275lb Deadlift
2. 50 x Tuck Jumps

16:37 - pretty slow!!

M/40/6'1"/250

m/39/250

krav and ran 2.3 miles

cfwu x 3

3 rounds
275 lbs dead lift x 10
100 single jump ropes
6:14:54

CG E-City CrossFit,
Leary
10:28*
double & single unders
1:30 to do deadlifts,
9:00 to struggle throught D/U's
I need an Intervention!!!!

as rx'd, time:
9'22

3 rounds:
10 275lb deadlift (10)(5,5)(5,5)
50 double unders

6:26 03/22/2010

M/41/186

CFWU x 1

Scaled to BrandX "puppies"
45 lbs deadlift
2x single unders subbed for double unders

3:33

m/170

rx: 5:22

48/M/182
sub'd
205 DL
12:56

Ankles/shins hurting too much to do DUs (damn genetics, my ankles are sh!t). Subbed 10 PU 20 GHD situps for DUs. DL as Rx'd

8:29

225DL 7:07
Right IT band is acting up so I wasn't going to even try 275.

10 DL :28
50 DU's 1:14
10 DL 1:32
50 DU's 1:09
10 DL 1:49
50 DU's :54

21/m/255/6'1

4:38

HOOAH!!!

15:25 @225lbs... DU's are special!!!

47/183

7:26 as Rx'ed.

M/41/180

As rx'd: 8:45

I did a terrible job on the DUs, hitting my feet every ten swings or so. Normally, I string together 25 reps. No rhythm today.

More better faster

Threw up for the first time, while clearing away afterwards. Do I get a badge?

3 x (10 x 76Kg DL + 30 TJ) = 7:48.
Tuck Jumps were in batches of five. DLs were unbroken until the third round (6 +4).

m/38/6'5"/78kg, just like last time. :-)

subbed tuck jumps for du's
315lb for deads
8:43

3 rds:
10 x 275# deadlift
50 box jumps (~18")

9:25

23 / M / 5'9" / 135lbs

For time:
Row 1K
27.5 pound Dumbbell snatch, 35 reps
Row 750m
27.5 pound Dumbbell snatch, 25 reps
Row 500m
27.5 pound Dumbbell snatch, 15 reps

28:31

m/44/185

as rx'd
8:47

"CrossFit has never failed us be for"

Someone said that this comment sounded creepy and that, Crossfit was becoming cultish, like we are all mindless drones following HQ!

Please note that if you don't understand Crossfit then you might question some of the methods of HQ.

Please let me quote CF Journal 56, 2007, page 2, Methodology. "CrossFit is EMPIRICALLY driven, clinically tested, and community developed."
...need I say more? Oh, I love CF.

"CrossFit has never failed us be for"

Someone said that this comment sounded creepy and that, Crossfit was becoming cultish, like we are all mindless drones following HQ!

Please note that if you don't understand Crossfit then you might question some of the methods of HQ.

Please let me quote CF Journal 56, 2007, page 2, Methodology. "CrossFit is EMPIRICALLY driven, clinically tested, and community developed."
...need I say more? Oh, I love CF.

113 lb deadlift, 10 reps
150 single jumps
three rounds

I can't do DUs yet :( i keep trying ... my ankles are striped!

time = 9:28

So i have a question all, I notice that some of s posting comments say that they did the WOD and anotehr WOD..... its there a reason for this?? or just because you didnt feel challenged enough??

13:26

bw-200

modified WOD
3 rounds
275# dealift 10 reps
tuck jumps 50 reps

8:54 total

broken sets
6-5 deadlifts
25-25 tuck jumps
4-3-3 deadlifts
30-20 tuck jumps
4-3-3 deadlifts
30-20 tuck jumps

As Rx'd
5:15
That was fun :)

7x3 deadlift aftewards. First set at 315, the other six at 405. Rawr.

225lb DL
50 singles
three rounds

45 pushups mixed in

14:45

As r'xd. No love for the DU today but DL felt good. Slowest time at our box, enjoyed Claires' talk with Gav on buckets and things though.

Time 19:27 (I think)

22:50

Rd 1 275 DL, 50 DU : 7:20
Rd 2 225 DL, 50 DU : 8:46
Rd 3 225 DL, 50 DU : 6:43

Started getting the hang of DU's a bit more by the third set. Need to pracitce these more. Right now its a DU evewry third jump.

16:31

Tuck jumps instead of double unders.
The deadlifts were pretty darn heavy for me, and took pretty much all of the time, but I stuck with the recommended weight.

As rx'd 8:30

12:10

Attended the COACHES PREP COURSE in Santa Cruz. It was quite honestly the best certification I have attended. The coaches were professional, thorough, approachable, and shared more valuable information than I could possibly have imagined. I highly recommend this course to anyone hoping to further their knowledge of CF.

Thank you to Dave, Adrian, EC, and Austin. You all did an amazing job! P.S. Thanks also to Tony - my arm crossing days are over!

I've been waiting for a short wod!
was trying to catch my breath the whole workout, definitely hurt my time

as rx'd
9:19

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 255lbs x 2 275lbs x 1-1
Single under / double under practice

As rx’d: 14:20
Foam roll after

34 yom 230 bwt
as rx'd
time 4:33

9:21 as rxd

used 135 lbs for DL after maxing out on Thursday

24:02 as rx'd

For some reason, after second set of deadlifts I couldn't string together any of my du's. Very frustrating!

Oh well, going to have to start putting them into my warmup again....

15:32 as rx'd

I forgot my wrist watch, so I punished myself by doing today's and Sunday's WODs back to back...sweaty, thats all I can say, sweaty.

-doWORKson

comment #200 vincent: I totally agree with you!!Crossfit Community is positive and I do not tolerate negativity. Happy Crossfitting!!

10min < time < 11min

212 lbs Deadlifts
150 Single Unders for each round.

CFWU

WOD as prescribed:

6:36

M/34/70/210

135 # DL
100 single unders
7:36

To the entire CrossFit HQ staff that was in San Antonio this weekends Level 1 Cert you rock! Great coaching! We learned a ton and had a great time....

I second all the coments on BGI this past weekend. Unreal experiance! Everybody rocked! I'll do my best to spread the word. Thanks!

39M/5'10"/170#

W/U: jump rope, 100 single-unders; deadlift, 3x5 at 135-185-225#.

As Rx: 5:40.

C/D: static hamstring stretching.

Controlled drop on DL (no bumpers). Ugh! This should have been faster. Low back was a little sore today, prob due to bending at the waist to set the DB down after each snatch yesterday. But I dunno...I think my body is just worn down. Last round probably consumed more than half the time.

Cfwux3x15

185# DL

1:59/3:50/4:05 - 9:55 total

Need to do a warmup set of DU on this

185# dl
4:55

M/26/140/5'11"
As rx'd 10:35
Jump rope handle broke on rep 13 of third round, but still finish with one handle.

SUB 225# dl
SUB tj

16:59

As RX'd:

Rnd1 - 2:17
Rnd2 - 6:02
Rnd3 - 9:29

Good WOD. After, wife, myself and our 5 month old went for a 3 mile jog pushing the jogging stroller. Now that the weather seems to be a bit better, we're going to add the 3 mile run to the mix as many evenings as possible.

Thanks to all the coaches at the Level 1 San Diego this weekend. Good times!

9.17 sub 134# dl's
wu=stairs 33 mins lvl 8
xfwux1

BTW props to the SICFIT crew on their videos so far - very entertaining stuff.

Dropped the DL weight to 135lbs, and did 35 tuck jumps as my DU talent is non existent. 7:00

As R'd- 16:04

Lots of singles in there to get all the Double-Unders...LOL...Bet I did over 100 extra jumps each round to get the 50 DU's...LOL.

M/49/6'3"/195

8:08
subbed 50 tuck jumps for DUs
275 lb. DLs

Sorry for the late post.
Drew, Todd, Rory, Nadia, Eli, Brian, and the others whose names I can't remember right now. As many have posted before, professional, organized, and truly had efficacy and efficiency.

The whole program is kind of like a WOD. Nervous and excited at first, then the fundamentals are presented and it is like reading a WOD posted and thinking "this isn't so bad" then you get into it and are going.."wow!"

Drew--sweet and simple--well run and managed
Todd--what can I say? If you don't embody the spirit and represent what CrossFit is all about, I don't know who does. Class act.
Rory--favorite moment..watching you guys do the swimming pool WOD (just putting yourself out there in front of all of us and showing broad modal domains constantly varied and not in any of your elements) and then talking to you afterwards and you trying to catch your breath to answer me.
Nadia--you just flat out bum me out..your form and technique are so good it just makes me want to cry and then right after that think to myself..damn I have so much more work to do. way to represent..truly.
Eli--just a shout out to you...I really enjoyed your teaching method, your patience, your different ways of trying to make one improve their technique. I would definitely recommend anyone to check out CrossFit Hollister.

Drew, you asked for feedback on suggestions to make it better. Just two and I understand it is about logistics.
1) change up the groups on the 2nd day--that way we can interact and meet others, building the community
2) if possible, more time on the 2nd day for the snatch, muscle ups, etc. skills and maybe break those into 4 different groups

All in all, just two suggestions on what is an amazing experience...like the first time you do a CrossFit WOD and think, man, that was tough, something real different, and where can I get more?

m/28/161

subbed tuck jumps
8:16 with half flight of stairs between each exercise

225lb DL's
11:54

I am no good at DU's and they cost me dearly.
M/5-4/145/33

40/m/190
as rx'd

9AM finished...no time-clock malfunction

7 hours later
as rx'd

5PM finished...no time-clock malfunction (this is not a joke!)

10 minutes later (5:10 PM)
as rx'd

6:53

Three rounds for time of:
225 pound Deadlift, 10 reps
50 Double-unders

12:30

as rx'd: 3:26.

As rx'd ~14 minutes

Double-unders killed my time, I couldn't string more then 5 together at once and most of the time it was fewer then that.

m/37/185/72"

10:45 as rx'd

245 DL
50 DU's

12 minutes

M-30Y/O-5'10"-232

Modified Rx:
4 Rounds of
Deadlifts 185 pounds 10 reps
Jump Rope 200 reps ea round

16:43

As rx'ed - 3:48

7:15 as rx'd

Scaled DL's to 210lbs.

Time: 7:14

M/38/140lbs/5'6"

CFWU x 2

As Rx'd:

7:43

As RX'D 6:45

This was a sectionals workout last year right? What was the time to get in? <6:00?

11:23

subbed 225# and 100 singles

mod

275# dl 10 reps
50 - 20" box jump

3 rds

17.20

CFWUx3
10:27
At Station 31 with fireman Rick Ihrie to supervise my DL form :)
Thanks again Rick!

m/31/220

8:38

Subbed tuck jumps for double unders.

M/45/6'1"/190

DL-275
Tuck Jumps
8:23

23/m/6'0/195

12:07
DLs as rx'd
Sub'd tuck jumps

Really wanted to to hit 7:00, but couldn't do it. DLs were weaker/slower than anticipated b/c I pushed back the 1-1-1-1-1-1-1 DL WOD 2 days. No excuses though and excited to get back on it tomorrow.

M/25/5'9"/178

Time: 12:27

DUs werent horrible this time, I am getting better, finally!

DO WORK!!!

250# dl, 50 20" box jumps sub for double unders, 14:10.

33m/5'8"/175
I did the "Speal vs Khalipa" wod as rx'd 25:47

19:37

3 rounds:
10x 225 DL
50 double unders

30/m/200lb

3rounds
275lb-DL x10
100 singles

time: 5:36

*still can't get the double unders

Thank you CrossFit and Pat, Lisa, Russell, Spealler, Crystal, Big Mike, and Joe for putting on a GREAT level 1 cert. My exposure to CF thus far was just explained, defended, and better translated than I could have hoped. The info was delivered in clear, precise manner and I appreciated the amount of knowledge our cert coaches had. They didn't give a "typical" or "from the lecture" answer...their responses and critiques were genuine and clear, as well as extremely educated! This will for sure make me a better athlete and coach! I learned a lot just seeing and observing how the coaches run a group, teach a movement, and help individuals while keeping the group flowing. Thank you, Thank you!!!

7:49

135#
150 single unders (each round)

M/24/155 GregAwu

As rx'd - 6:53

Who said we don't have short and intense WODs?

M/25/150#/5'7"

Subbed 50 tuck jumps for DU. Otherwise as Rx'd

Time: 9:51

Such an amazing time in San Diego learning the structure and methods of CrossFit training, I couldn't have asked for better coaches. I enjoyed meeting so many people with a passion so similar to my own and only hope I can convey that passion to my clients the way the coaches did this weekend. The skill training and lectures were beautifully orchestrated in a way that kept me focused through ought the day. I know that this certification will have a huge impact on my life and hopefully any community I can bring my skills to.
Thanks to all the coaches and peers who made this last weekend an amazing weekend, hopefully I'll get to see everyone down the road...

subbed 185lbs
34 minutes

m/34/160
225# DL's
9:09
30 mile bike ride prior, legs were hammered

scaled dl - 225
subed - tuck jumps

9:50

m36/175/5'8

as rx'd, 15:15

First crossfit workout. Dome as rxed in 7:57.

Three rounds for time of:
185 pound Deadlift, 10 reps
50 Double-unders

10:28

M/32/5'9"/150

Subbed 245lbs deadlifts.

10:24

250 deadlifts 10 x3rnd
50 double unders x3rnd

time= 15:50

disappointed with my total time. But happy my double unders are improving. By the 3rnd I was able to link my DU's into groups of 15.

3 rounds
10 deadlift 130 kg
ad 30 push ups
50 double unders

time=10:03

I want to thank everyone at the Coaches Prep this weekend. It was an awesome event filled with the nicest folks and the best of HQ staff. I particularly enjoyed the break out sessions and interactive learning. I picked up some great cues from other partcipants and HQ coaches alike. I appreciate the push to go heavier and test my abilities outside my comfort level. I left with some new PRs and a wealth of new ideas to take back to my clients. Thank you for the valuable learning experience!

I was still feeling it in my lower body from yesterday's work-out so when my double-unders went to complete failure, I forgot about the time and didn't really try that hard. I was upset though that my time wasn't under 10 minutes though. Go figure.

My Time: 10:33

"PROPS TO THA FRAT!!!"

Franiel

P.S. At least I did something today... right?

CFWoD 36

3 rounds:
100kg DL x10
20 Double unders

5:25
6:16
5:36

Total: 17:18

MGySgt. USMC M/48/6'2"/209

As Rx'd 15:56

OooRahh CrossFit

as rx'd

5:33

did 225lb DL instead of 275. Not sure if it was necessary b/c I was able to do them all unbroken, but it kept the workout Metcon, so that was good.
I have zero DU technique, so I did 200 crossovers per round. 11:30 or so.

I need to go buy a Buddy Lee speed rope like I had when I used to wrestle and knock those suckers out - no excuses for not having them in my arsenal.

21/m/240/6'1"

9:35

did 100 regular jumps with jump rope for each round. could not get the hang of double-unders.

1 mile run warm up

3 rounds for time

dead-lifts rx'd
25 tuck jumps
25 pull ups

8:18

damn im out of shape 20 min

#143 Chris...

as rx'd means 'as received/requested/posted' in this community...ie, if you do the WOD with the listed weights, reps, rounds without scaling, then you have done the WOD as rx'd...

broke up deadlifts into sets of 5 (so 2 sets of 5, 3 times) , tuck jumps into sets of 25

13:20

11:50
sub'd box jumps

6:16 Rx'd

My figures got eaten by the filter.
10 x (76kg DL, 30 tuck jumps) = 7:48. Threw up for the first time too - do I get a badge?

Three rounds for time of:
275 pound Deadlift, 10 reps
50 jump tucks

9:30

33/m/198

17:02

Having trouble with the double unders!

Heavy DL for me as it was 85% of my PB

17:50 KAF

17.49

33/m/190

as rx'd

14:41

All DL sets unbroken. Usually sub singles x 2 or tuck jumps for double unders because I suck at them. Obviously this is an exercise I need to work on. Started linking together more than 2 or 3 towards the end.

Subbed 24" Box Jumps for DUs ~ Still working on these!

DLs as Rx'd

21:49

Really need to get those DUs going. Planning to practice them daily for the next week while on vacation.

comment #93, re: comment #62

Doing a HSPU against the wall is not the same as doing a bodyweight shoulder press. If you read my previous comment regarding the difference between open chain and closed chain, you'll see why. Also the motor skill, coordination, neural drive, and agility to perform a handstand pushup are radically different and far more demanding than a bodyweight shoulder press. That's why they are included in programming.

Rx'd

9:43

27/f/5'2/128

185 dl

time = 3:00

3 rds:
10 x 110 kgs deadlift
150 single unders (tendonitis makes double-unders damn near impossible)

9:25

3 rounds:
10- 225 # deadlifts
10 - Burpees

6:46 Can hardly do double-unders so I subbed burpees to increase the suck-factor of the deadlifts and maintain the metabolic component of the workout. Probably should have done 15 burpees per round.

Double-unders are the biggest of of my herd of goats, so I did 50 as a post-WOD cool down. Took me 9 minutes to do that. On the plus side I finally was starting to get to the point where I could alternate singles and doubles pretty consistently.

Subbed 225# DL. Still nervous about tweaking something back there. Double-unders continue to suck, but a little less.

17:46

USD Crossfit Cert in SD was awesome!!! The coaches were top notch. Overall this was a great experience.

M/35/72/240

17.23 as Rx'd

Never been able to do D/Us before today. 1st round, I was only getting 2-3 at a time. 3rd round, I started with 18 straight, struggled for a while, and then ended with 15 straight. Thanks for the demo vids CF!

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America

M/47/178
rx'd 8:00

15:42 as rx'd.

Missed – tendonitis

m/25/5'10/195

as Rx'd

5:59

does the link to the 2010 crossfit games work for anyone? I can't seem to get onto the page.

#3 revised
Today: 6 rounds of squats

115# DL
tuck jumps

16:30

9:40 as Rx'd

5:10 RX'd, but with 100 singles

M/39/180/5'10"

subbed 225; 14 mins

35/m/5'10"/185#

Am a day behind so did 100323: As Rx'ed, which was scary, because I'd been backing off on DLs. Only recently Max Effort DL WOD a few days/weeks ago had I gone above 225# It was the first time I'd been above 225 in, well can't even remember how long.. ;-)

9:22

Scaled DL to 185#

10 x 185# DL
50 DUs
3 rds for time

Total 6:41

M/36/142/5'7"

7:23 rxd

Completed three rounds of deadlift as Rd'ed, but ran out of time before completing third round of 50 double unders (completed two rounds).

Total time = 24:30

Thanks to all the HQ Crossfit Coaches that came out to San Antonio, Tx for the Level 1 Cert! It was wicked, and I learned a quite a bit from you all. Keep up the great work!

It wasn't boring or dry material. I was quite impressed with the topics of discussion and how the classes were interactive.

Great team!

M/50/153/1-1-06

225# DL

12:36

M/24/6'/180

As rx'ed
10:37

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

D/L at 70kg.

Time 15 min 35sec.

D/L's were OK. DU's took forever. Managed to break one set of ropes (sorry Pedro) had to have next set all knotted to make them shorter and now have bruises all over my arms from the ropes skelping off them.

Also did D/L 5, 5, 7 and B/P 5, 5, 15 (nearly, soooooo close)

Good Fun

m/38/5'10/195

3 Rounds of 10X DL (@295lb) + 25 Double under +30 singles – it was taking about 3-4 singles per double under and I was doing DU one at a time for 10, then 15 singles then 10 DU and then 15 singles +5 Du

25:45

225# DL for back. Good to go 275 next time.

Counted fouls for first 2 rounds of DU's because it took so long to get in rhythm. By the third round I was able to do about 10 in a row.

21:53

As Rx'd - 12:27

My lack of skill at double-unders killed my time.

12:45 as Rx'd

My lack of skill at 275 lbs deadlifts killed my time.

16:46 rx

deadlifts 225 1st 15, then 205.
21:28

As rx'd, 5:13. Deads felt good and went pretty well - the home bar is head and shoulders better than the gym's crappy bar, and bumpers make a big difference. Did these: 10 / 7-3 / 7-3. Form a little shaky at the end (some rounding). Double-unders okay, not great. Strung a lot together, but had a lot of misses too. After first round, I was at ~1:30, so I was hoping for sub-5. Next time. Note to self - compare length of home jump rope to the one at the gym.

19:05 as Rx'd

8:45
scaled to 225, single-unders X 200/round
AM, WS gym

WOD
as rx'd, D/L @ 125kg,
6.52

was expecting sub 5, but D/L's took longer than i thought,had done D/L's earlier as part of 5-3-1 routine,stupid as usual ! d/l's definitely affected legs on doublers !
earlier 5-3-1 , D/L, B/P.

12 min
275lb DL
150 Jumpropes
x3

Difficulty with double unders..... Deadlifts no problem.

Rx'd 15:33 meh

Rx'd 7:55 D/U's completely deserted me. Sub 7 next time

16:34 rx'd

Deadlifts were no problem. Couldn't get more than 3 double unders in a row!

7:02

m/41/6'0/195

Sub'd DU's for regular jumprope and 225lb DL

8:14

Did as RX'd 4:35. Could have been under 4:00 my rope got tangled on the 2nd set of du's...

10 mins jumping rope to warm up, still suck at it.

WOD
Three rounds for time of:
95 pound Deadlift, 10 reps
25 Tuck Jumps

5:49

Oops, did DL with two 45# dumbbells.

CFWU.

15:38

9:07, crap job with the dus. New rope, cramped space didn't help.

225# Dead lifts
50 Tuck Jumps

Time: 9:58

I want to thank the Cert Staff that was at the BGI-South Location this past weekend. The cert was more than I expected. The professionalism of the staff was incredible. And the amount of knowledge that they posses and want to share with you and everyone is amazing. The mix of lecture, demo, having to do it ourselves, and rotating the staff for the different 'lectures' is the best way to learn. The treats were great and overall I had a rewarding experience and ready to do it again because I'm sure I'll learn something new next time!

15:34, my du's sucked, it hurt.

M/38/170

6:39 as rxd.

WU: 2 min single unders, 1K row

Rx'd: 5.51

10 minute break and then 30 MU: 7.59

m/31/5'10"/196lbs crossfit city of athletes

as rx'd

4:27

Both of these are my strong areas

as rx'd

10:58

M/22/167#/6'

Started with 245# on the DL, but had to drop it to 225# at the beginning of the second round.

Time: 21:04

Rxd
9:45

7:02

7:20

absolutely amazing workout - we have some real beasts posting on here - 3:30 times are just incredible.

pushing your body to those extra limits, when your mind is telling you to stop, that mental toughness is truly the greatest benefit from this program I feel - self control and discipline

as rx'd

6:12

finish strong

DLs scaled to 155#
10:04

PR of 25 consecutive DUs
followed by muscle up practice

7:20 as Rx'd

dl scaled to 225

13:05

DL scaled to 225
DU as rxd

13:05

225# dl
50 du (20 in row today!!)

11:01

33m/5'8"/175
as rx'd

9:14 need to work on du's

F/27

185# dl
rx'd 7:45
This was a gooder!

#102 Runningeasy - I sent you a separate email to explain. Toes up is just for after the jump to keep the rope from catching on your foot. You definitely land on the ball of the foot. Hope this helped!

Pack:
Three rounds for time of:
185 pound Deadlift, 10 reps
35 Double-unders

5:25

10.58
M 42/182/5'8"

recovering from broken wrist.

3 rds for time of
20 Good mornings with 20k bar
50 tuck jumps

Time - 07:42

M/41y/68"/160# GEORGE
3 RFT: DL 10 reps 245# (all I had), 50 DU
21:33

3 rounds

225 lb. deadlift, 10 reps
50 double unders

10:56

everything broken

3 rds sub'd 150 singles for du's.

9:30

235LB DL

17 minutes

Gunnar: 7:50
Harold: 9:18
Mark: 7:30 w/ singles & 185#dead
Ryan: 11:59 w/ 201# dead
Jen: 13:22 w/all sorts of modified jumping & 165#dead

subbed 185# dl. Still had to break them into 2 sets of 5.

Thought I was decent with a jump rope as I can do DUs, crossovers, even occassional triple under, but I still can't string together DUs back to back. In fact, even with alternating in a single skip with a DU, I have to stop after about 10. Not a great day but I got through it.

27:20

I think that is the longest time on here!!!

M/20/6'1"/170

rx'd: 10:58

225# deadlift
50 double unders

getting better with the du's but they still kill my time, especially the first set when i couldn't get my rythem down

16:45

10:08 as Rx'd
first time to try continuous DUs. Had trouble with the rhythm

Subbed tuck jumps. And did a little CFWU as well.

16:40

Felt alright but not too fast.

6:40 Rx

Mod 245 and 150 SJR
Rd 1: 0:26/1:11 (with 255)
Rd 2: 0:45/1:50
Rd 3: 1:24/2:05 (regrip DL)
Need DUs!
Total: 7:42 (120/192)

9:35

Scaled to 225 DL

12:06

Each double-under had a single in between.

225 DL, 10 reps
50 tuck jumps
8:31

used 120kg

10:33

CFWU x 3

Scaled to 225#, tore my Calf muscle in second rd of DUs. Done!

DNF

16:14

double unders still need help.
d lifts under 1 min. du's 15 min +

m/19/5'11/71kg

three rounds:
80kg deadlift, 10reps
50 double unders

time:5:25, good workout

as rxd
12:58

Couldn't find my DU rhythm

sub'd 85lb DBs
4:13

3 rounds of 235# DL (10 reps)
3 rounds of 400M Treadmill

28:03

C-
5:33

Scaled

3 rds for time:

135 lb DL 10x
20 tuck jumps

9:07

m/ 27/ 205/ 74"

5 x 5 squats and bench

WOD as rx'd in 3:15 (CFFB has made me a DL beast! Also, I'm really good at double-unders)

All REAL deadlifts (no drop from the top)

Modified: 185# DL
100 reg jump ropes (I know that's not the best sub, just what I decided to do for this one)
:-)
5:38

Scaled DLs to 225 lbs and regretted it (too easy)

6:11

Punished myself for this poor judgement by doing Grace (C+J x 30 reps @ 135)

6:37

Great WOD, tough DL weight for this 165lb fella but i'm working on it.

As Rx'd

11:24

Didn't stop the watch was around 11 to 12

m/32/5'9"/175

scaled 225 because of my back. I should have done it as rx'd because my back is hurting anyway!!!

6:30

32/m/5'10"/210

6:46 as rx'd

4:07

subbed as follows:

205# DL probably could have gone to 225#
50 tuck jumps

did half angie to warm up and cool down. timed the last half angie at 5:00

cannot wait until tonight....

wow...some of these times are amazing (#57 3:30!!! wtf)

I clearly have some work to do...

225#DL
Tuck jumps
-
13:38

scaled deadlifts to 65#
3 rounds 7:52

WOD - 18:04 (4+7+7)

Brutal & beastly--dang near double my lean body mass. Syncopic on last few pulls.

Rx'd
12:09

Mahalo to the Crossfit Coaching Team at San Diego. They did an amazing job teaching, encouraging and representing what Crossfit is and making sure we "got it". I came with an injury and I was super grateful that everyone was accommodating. I was impressed by the group that was there to learn and came with an open mind. I have been around so many "know-it-all's" and it was really refreshing to be around this great group of people, both coaches and athletes alike. Though my physical abilities were limited, I highly enjoyed the hands-on physical demos, since most certs are lecture-based.

3 rounds for time---
155lb DL
50 single unders/regular rope jumps
10 box jumps; 15 last set.

Total=13:17

26/F/5'7'/151

CF warm x3 rounds.

Subbed 3 to 1 for double unders.(150 jump ropes)
Subbed 185 lbs for deadlifts. Lori 65 lbs for deadlifts.

Times: Me- 6:18
Lori- 7:20

As rxd; 9:54.
Broken sets on 2 and 3. DUs need improvement.

Surfed 4 hours yesterday / shoulder are toast.
225 DL
100 singles
12:05

great cert in sd. just wanted to thank drew, todd, nadia, rory, trish, dave, and any other trainers that im leaving out. without a doubt i learned more stuff about crossfit in 2 days than i have in the last 6 months. definitely a life changer. thanks again

Been doing CrossFit Football lately so this was much like their workouts. Loved it!

as rx'd 5:04

As Rx

9.29

m/31/6/205

2:50
4:13
3:40

Total: 10:44 as rx'd. For some reason, 1st rd double unders were my worst. Kept catching my toe. Sucked air in between rounds, but DL were unbroken.

used 135
did 105 singles and then 35 doubles(2-3 in a row)

3X
approx 40 min

subbed tuck jumps for du

time - 9:50

31 yom, 190 lbs

16:22

subbed 225 lb on the dl

14:00

EJ
M/36/170
14:35
DID 53 DU IN A ROW ON FIRST SET, PR
WENT SLOW ON DL COMING OFF HERNIA SURGERY AND DONT WANT TO GET HURT AGAIN
EJ

m/29/185

18:21

11:21

Five rounds for time of:
275 pound Deadlift, 6 reps
30 Box Jumps with 24 inch box

Broke into a few extra sets to speed it up. Also, can't do double-unders; would've taken all day.

M/25/5'11''/200

Rx'd.
7:46

Tough one, I still need a lot of work on DU, can't get more than 5 in a row.

as rx'd 19:00

as rx'd

did 1st set of deads straight thru
2nd and 3rd rd broke up 6-4

double unders were done mostly 1 at a time!
I don't know what happened, I used to be able to do 4/5/6/7 even 10 a in a row at times
I'm losing my touch i guess!
anyway,

16:59
double unders really slowed me down!

225 dl 10:16

24/m/170lbs/70"

as RXd

7:47

Completed Friday 3/26/10

Three rounds for time of:
275 pound Deadlift, 10 reps
50 20" box jumps

12:34

Focused on technique. Completed all deadlift reps making sure the shoulders were behind the bar at full extension. Completed all box jump reps making sure that the hips and knees are at full extension on top of the box.

"Mrs. Miyagi"

Three rounds for time of:
135 pound Deadlift, 10 reps
50 Double-unders

15:36

As Rx'd:
5:18

Grip was diminishing after the first round, and the last round of DUs i messed up more than i usually do. I can definitely get sub 5 without a doubt!

also did 4 135# sled drags to 60yds 10 minutes before and after this WOD. Rest 1:00 between each drag

225 deadlifts and 50 double unders, very poorly done. Just didn't have it today.

11:17

m.155.37

6:37 as rx'd

M/54/143/5'8"

as rxd 13:24

dbl unders are the only thing holding me back. My own fault for not working on them......

4:45 as RX'd.

23.m.137.65"

as rx'd
7:36(PR)

49/m/190

11:15. DU's were not my friend today

225# DL

6'30"

25/M/5'9"/170

225# DL

6'30"

subbed tuck jumps for double-unders

16:26

wow. 6:29! d.u. techinque sucks!

03/28

Sub'd heavy rope @ 100 reps

11:22

m/41/169/5'9"

As rx'd:

13:39

m/38/187/5-10

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
as rx'd
rnd 1 = 1.48 at 75%, 10dl
2= 3.04 at 80%, 5,5 dl
3= 3.16 at 82%, 5,5 dl
total time = 8.09
AVG HR = 80% a PR. calories =181
hrdelta = 185-131=54

+ 1 mile slow jog.
followed 10 min later with

10-9-8-7-6-5-4-3-2-1
Chest to bar PU
GHSD situps
30" box jump.
rnd-time@ avg hr%
10-3.00@70%....9-3.18@74...8-2.38@77...
7-2.29@78%...6-2.16@79%...5-2.11@78...
4-1.46@78... 3-1.19@79... 2-.59@80...
1-.38@80%.
total time 20.38
hr avg= 76%. cal= 425 hrdelta=176-151=25.
Box jumps needed a step to make it, but pretty happy I didnt miss, a fall would have been ugly.

All in all a pretty good day.

M/30/179cm/84kg

Scaled:

Three rounds for time of:
100Kg Deadlift, 10 reps
50 Double-unders - static rope

Time 10:40

m/36/5'9/179
CFWU-3. Reg. Superman. Burgener. No DU in warmup.
12:04
Broke last set of DL 6+4. Mainly so I didn't have to get back to DU so soon.
DU not too bad. Able to string 6-9 together pretty often. Rope in fingertips. Out in front & using wrists to generate rope speed.

21:14, but reduced the deadlift to 205lbs. The rest was as rx'd.

Also did a 5km run later today at 24:50. My legs are sure gonna feel it tomorrow.

M/29/6'2/198lbs.

Anyone out there doing the level 1 cert in brooklyn this june?

WU
21:45
struggled w/ DU
M/49/197#/72"

7:12

9:16

15:30, 205# DLs.

9:50

scaled to 185

Long CFWUx3 with jump rope

did one round of WOD and realized my timer didn't start (!) wasted effort.

3 rnds 275#DLx10, DUx50

4:17 as rx'd

then did Shoulder press up to 160 singles, snatch 155, C&J 155

run 1 mile cool down 8:00.

later,
b
m/33/5'8-1/2"/165

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders SUB Tuck jumps

15:29

3 rounds:

DL 225x10
50 tuck jumps

7:49

Very pleased with this time; in comparison to others doing my scaling I'm never this favorable. This was a good weight for not having to break any DL sets. Next time could go up a bit at risk of broken sets. TJs broken mostly into 10-20, give or take. 50 DUs would take me 15 minutes, so TJ sub seemed more likely to maintain the spirit of the WOD, which seemed intended to be a sub-10.

CrossFit Warmup followed by WOD subbing 264lbs for 275 and 50 tuck jumps instead of double unders.

10:12

warm down with 20 handstand pushups

M/33/5'4"/140lbs
As RX'd
6:57

M/33/142lbs/5'5"
As rx'd
6:50

m/18/5'11"/165

DL: 225,205,205
50 DU's

9:37

As rx'd

9:30

DLs were a little heavy for me, but managed two or three at a time.

"The fool says in his heart, "There is no God." They are corrupt, their deeds are vile; there is no one who does good.”- Psalm 14:1

As rx'd.

14:28

[14:28]

As RX'd 12:59

1st round of DLs unbroken, DUs need a lot of work.

3/26...17:42...162/185
225# DL's felt good. D/U's terrible in rd 1 but improved each round thereafter.

225# DL

6:30-ish

29/m/185

as rx'd: 8:14

185# and tuck jumps

7:55

should've used more weight, like 225

34 yom 190 lbs

Used 225 lbs. In Keto and feeling not too good.
17:17.
Last set of double unders really slowed me down

did 225lb deads ...took me 12:00

31/m/160/65"
9:45 as RX'd
double unders destroyed me

M/34/173

Three rounds for time of:
215 pound Deadlift, 10 reps
50 Double-unders

12:40

finished w/wall walks and some jump rope work.

46/m/170

18:10

I'm a newbe, so let's do it.....

3 Rounds for time:
10 reps 275lb DL
50 DU's
3:00min

M/28/75kg

as rx`d
6:53

3:24 @ 235# deadlifts

as RX'd 6:25

3:27 As Rx'd

18:30, damn double-unders took 15/18 minutes to do

185# dl, 150 rope jumps
8:55