January 23, 2011
Three rounds for time of:
275 pound Deadlift, 10 reps
Post time to comments.
Compare to 100322.
Aarhus Crossfit, Denmark.
"Inside a Strongman Seminar" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
CrossFit Old Town honors the Tucson fallen - video [wmv] [mov]
"A Different Kind of Pull-Up" with Pat Barber and Jon Gilson- video [wmv] [mov]
"Error of opinion may be tolerated where reason is left free to combat it."
Posted by lauren at January 23, 2011 5:00 PM
- Thomas Jefferson
I'm interested to see if I could even do that pull up! hahahaha thats pretty funny.
Love this WOD!!!
Quick question for anyone, I am going to do Jack tomorrow (about 2-3 weeks behind mainsite) and am wondering if you are supposed to take the Push Press off of a rack or not. The last time we did it we took it from the floor, which is a great incentive to do them unbroken, but a bit harder. Thanks for any input.
Interesting pull-ups. Good on you Herold. Spoken very well.
Please don't turn the comments page into a high school message board just because of that video...
I guess this is a movement that truely has to be scaled for women.
You know, I understand the idea of how your form gets sloppier when you're working intensely, and I don't want to knock these elite CrossFitters, but seriously can we have some better judging standards on the C-to-B pull-up form? I mean, especially in real events like the one shown in the video. It's just disappointing that I work so hard to do those—frequently with resultant crotch pain and nausea for hours afterwards—but these pros don't get called on their bad form on the C-to-B p-ups, or as I sometimes call them, "barbusters." Sometimes I think they just want to avoid the pain, as heretical as that may sound!
That's all. Just saying.
We did burpee hop through tire flips, sledge hammer swings plate carry after doing jerks.
Nice picture today.
Big Props to Old Town. Us CrossFitters out here in Tucson appreciate you honoring all those who suffered from that tragic event. Thank you Harold, it was an amazing WOD.
Check out bartendaz on youtube. They do some ridiculous pullups including these "new pullups" as well as one arm pullups and some other amazing upper body strength stuff. Lots of good pullup variations to incorporate into a workout.
Not a lot of comments yet. You'd think it was Saturday night or something. :) Vet school = no life.
The BFPU! Now with a shiny new name.
It was not a big surprise when Barber dominated, he's built like a gymnast. But the movement is a great one.
Too funny : )
C to B p-ups!
I will be incorporating c-to-b pull ups tomorrow. Raising the bar so to speak...
Wonder what Kelly Starett would have to say about the potential effects of crotch-to-bar-pull-ups on the elbow and shoulder. Love the MWOD.
Barber is very definitely not a newbie. Don't hurt yourselves. Listen to Tony and scale.
Out of nowhere did a sets of (50) (40/10) (25/25) on the double-unders after not having done a DU since October...am sure it must be 8 weeks of heavy squating and power cleaning.
Soooo 11 days ago we had a pic of 5 folks hanging from a bar with their asses showing and now we have a video posting of "cock to bar" pull ups...WTF?!?!? I am a box owner and proud of what CrossFit is!! I am also big on having a good laugh and having fun but this shyt is fukn WACK!! I look at the HQ site as my strength conditioning Holy Grail!! If I want to watch a bunch of mindless highschool prankish bullshyt I'll get on Facebook!! Great WOD posted tho and I am lookin forward to getn that in!!! But come on HQ!! The ass n cock is gettin old like very very very fast!!!
25 y.o. male. 68" 167#. Under 9 mins.
Happy Sunday to all. CFE trainers Swim Cert registration is underway on the website as well asnon the CFE site. March 12-13, in Sacramento, ca. This trainers course is being put on by Crossfit Arden Hills Swimming. Anyone that is interested in trying something new or just need learn to be more efficient should sign up. Have a great weekend.
I can't get a jumprope before my workout tomorrow and I need a sub for double-unders. Suggestions???
Denmark = Ridiculously hot blondes...
@ #23: Nate, I will pass your compliment on to her, when I see her today;) Nice to get represented on mainpage!
#22 to me a lot of the subs that are suggested by the main site are punishment subs for not being able to do the exercise as rx. ie. 3-4 dips for one ring dip. When ever I dont have access to a jump rope I sub the same number of lateral hops over a bar bell with bumper plates or metal 45's. Sometimes I will place two d-balls together and do lateral hops over those for a little someting extra. Using two makes you less inclined to move your feet around the ball rather than over it. D-balls are a little more forgiving too when you forget to jump high enough. Today I will probably just use the barbell since it will be right there at my feet anyways. I like the lateral hops better because it seems like a more related ROM than tuck jumps (with lateral movement as an exta). Similar height required in the jump(for some people not all). You can also concentrate on keeping your arms in a similar position as you would during double unders and not using your arms to propel your movement over the balls or the bar. This is all just my opinion though.
Are there going to be a lot of comments today, as on the day with the butt picture, with people saying videos promoting "cock to bar" pull ups should not be uploaded?
There could have been a health warning for the C2B at least.
Don't get your legs too vertical and do an upside down pull up.
That nearly went horribly wrong.
I've been doing these wrong all along, I was hanging on with my 'crotch' and trying to get my hands to the bar, doh!
Thanks for the video, it's helped me correct this easy mistake.
I reckon Josh Everett does WOD in 5 mins :-)
Crossfit Sri Ram Ashram, India
Ravi 10:33 rx 125kg
Vijai 7:02 105kg
Arvind 6:30 95kg
Bachendra 11:12 100kg
Gautam 7:02 100kg
Shubham 5:06 65kg
Rajpal 10:51 55kg
6:16- 150 single unders per rd with dock line as I broke jump rope
#2 From the rack is cool.
#22 The place I train says three singles to one double. I still can't do them either. WODs where we have 50 DU's aren't to fun for me. It's more motivation to learn the movement.
#28 Awesome! Send the vid to HQ for that.
3:58 RX'd Male, 18, 191 pounds. Only person doing crossfit in Newquay, England
Yawn. Streeeeetch. Wow...lookit that! The dogs slept in. Amazing what 7.5 hours of sleep will do for ya.
It's January 23rd, so while you're not quite yet over your Newbie status (takes a couple months, usually more), you should have the hang of some of the basics by now. Today's WOD is a couplet, two exercises, and we will do each round of the couplet 3 times. Start watch, 10DL, 50DU, 10DL, 50DU, 10DL, 50DU, hit Stop. Record time. You will likely see some really fast times today because 275 is really not that much weight for sorta strong people to deadlift, and double-unders are not really all that hard for those who've acquired the skill.
Let's drill down, shall we?
275# Deadlift, 10 reps. Remember Tony's statement a bit ago about goal-setting in your workout? No? How about when I mentioned it last week? Look at this weight and decide what your goal for today's WOD will be. What is your 1 rep max for deadlift? Is it substantially >275? For you this is a "speed kills" workout as Rx'd. You can make it a strength endurance stimulus by scaling the DL weight UP. LIkewise, if 275 is really heavy when you read it, you can still get a strength/endurance stimulus by scaling to a weight with which you will have to break up the 10 reps a couple times. Wanna sprint like the big boys and girls? Sure. Why not? Pick a weight that looks like your 10 rep max. After all, it should STILL be hard.
Straight bar deadlift (lots of videos on the Exercises and Demos), sumo deadlift, trap bar...no one cares but you. This is a training day, not a competition day, so you get to choose. Gloves? Meh...let's not have THAT conversation. Wear 'em, don't wear 'em, they're YOUR hands. No one else should care. Belt? Probably not since this is not a max effort day. Straps? NEVER. You are training your grip in these, as well as strength and metabolic capacity.
There is no sub for deadlifts. Find something heavy and lift it off the ground 10 times per round.
Double-unders are kind of, how shall I say it, special in the eyes of the folks who develop and publish HQ-sanctioned WOD's. They are a metabolic stimulus like running and rowing (and IMO burpees, which have long-ago lost any semblance of gymnastics), but they are also skill-dependent. People who can do them simply fly through; go find the video on the 2010 Games site of Chris Spealler doing a version of this WOD and try to find the slow-mo speed that allows you to see his rope. When I'm doing these in a timed WOD I usually go "single, double, single, double", counting only the doubles. I just miss too often when I try to string them together, and misses hurt, man.
Subs? I have to admit that I, too, find some of the published subs in the FAQ to be somewhat punitive, penance for either the inability or unavailability of resources to do what's requested. The clear exception is the SDHP for rowing (bonus points for anyone who describes why). Established subs for DU include Tuck Jumps (jump up, tuck knees and wrap arms around them at peak of jump, land, stand straight up), and 3:1 single-unders. I have used a relatively low box jump (~16"), and a straddle-jump (jump over a box, ball, or bar) is cool, too. There's a speedy lateral jump which might fit the bill: low box, jump sideways onto box, jump off other side, jump onto box, return to original side, one. Seems to require a little more accuracy, a la DU. Hold hands in jump rope position.
It's hard to see how you could hurt yourself too very badly doing DU, but let's be reasonable about the Deadlifts, OK? If you are reading this and you are truly new to Crossfit, even if you've done thousands of DL in your career, you've still not done them this fast at this level of intensity. Be careful. Choose a safe weight. Watch your form. No rounding of the lower back. No matter what you choose to do between DL sets you're gonna be tired. Concentrate.
I hope these posts have been helpful thus far. Today's WOD is a classic Crossfit couplet. If ya canna enjoy this'un, ya canna enjoy Crossfit.
Your posts are very helpful. Especially for those of us who are new to crossfit. Thank you very much and please don't stop.
5:13 as Rx'D
Salerno Fire Department, FOB Salerno Afghanistan
i did this WAY back with Judah and he crushed it...i didnt rx it. just finished...4:42. not bad at all.
this is all is Dan B and Judahs wheel house...should be good
Scaled the deadlifts to 242 pound (110kg)
5:29 PR (last time 9:07 with 225 pound DL)
DLs 10-10-6/4, last round of DUs unbroken.
I guess I'll have to go as rx'd next time.
Musings? Need my Sunday morning paper please bud!
Found out about crossfit 2 week's ago and I'm loving every minute....and not doing so bad !
2011-01-23: 6:40. Sub 100's, deads unbroken, straps last two for finger, Rnds@1:36,5:04.
2010-03-23: 8:07. Subbed 100's, deads 10,6+4,6+4. Rnds@2:20,2:51,2:53.
what is an appropriate substitution for a double-under?
after 2 years of CF subbing tuck jumps, i decided to step up to the jump rope. subbed no fewer than 10 single unders before each attempted double under until i got 10 completed double unders per round. 225lb on DLs.
I'm not sure who you are, though I'm sure you are HQ.
But, I just want to say that I think your posts here (e.g. #36) are really great! Thanks for explaining the workout, the logic of modifying, and such for newbies (and less than newbies who are still always learning).
Bingo your posts are great for newbies who are learning the exercises and judging form and trying to scale. As are coach b's notes and tony's reviews. It really helps us judge our progress and filter some of the other comments.
Cold DB Presses @ 45# each
Dynamic DL 9x3 @ 185 too heavy bar speed was slow
Dynamic Bench 9x3 @ 135 move up 5-10 LB's
Added Half Mile Run
Jack Black invented those pullups along with the cock pushup variant...
Sunday musings (tip o'the hat to J-Bird!)
1) Oxymoron. Mature boy.
2) Vision. My dog, a border collie/aussie shepherd mix, climbed up on my kitchen table and ate my work project. That's right...my dog ate my homework. As if that wasn't enough she also ate my reading glasses.
The irony of that is simply too perfect for words.
3) Candor. Do you have any management responsibility? Any direct reports? How do you manage criticism? Do you reward candor? Honesty? I'm always looking for an expanded vocabulary to both understand and explain things I do, or would like to do. Here's a good one:
"In order to promote honesty and candor among staff you must offer 'umbrellas of grace', reassurance that candor won't be punished." William Hubels.
I would add that candor leavened with kindness is an invaluable trait in people who work for you.
4) Marketing. I just read the Slate article on P90X and Crossfit. Pretty light fare, if you ask me. I also read through the comments that followed. Deja vu barely touches the ennui they provoked. Best quote: "Is it possible to be supportive of Crossfit without being ridiculed as a fanboy?" P90X is cool, even if you are a Crossfitter. Think about it. You are a Crossfitter and you understand the value of actually WORKING during your workout. Compared with what you see in most settings the folks who do P90X do waaaay more work than, what, 90% of other workouters? You should be fine with that. Really.
The fun part, I think, is drilling down into the business of P90X (not too hard since it's pretty standard marketing stuff) and Crossfit. I have been a student of the Crossfit business model from day one, and an unabashed fan from the start. Really. The business started in pure "react" mode, Coach and L responding to their clients' requests/ideas/demands near and far (make a website, give us something to study, come teach us this stuff). In contrast P90X was corporate marketing 101 from day 1. No knock there--it's certainly successful. Just much less INTERESTING for my mind.
Crossfit is a virtual company, one without a central location, with growth initially and still mostly viral in nature. Now both reactive and proactive as it moves into adolescence, Crossfit Inc. still appears to be very much a work in progress. Nothing more than the marketing style is greater evidence than this. Crossfit has been marketed like Facebook has been marketed, just earlier and with more sweat involved.
These are smart people doing stuff that is really new and different in business. Do you run a business of some sort? What can you learn from Crossfit?
5) Need. Mrs. bingo and I watched a rather disturbing movie last night, "Winter Bone". Very impressive acting by the lead. Hard to watch, what with all of the privation displayed, hardships open to view without airbrush. The movie instantly became a part of my ongoing education in the vastness between 'want' and 'need'. Compare the stated goal of the 17yo heroine--I can't keep this family together if I lose this house, with the bleatings of some Gen Y'er in the WSJ yesterday--"we face a bleaker investment future that our parents did".
Seriously, he used the word 'bleak'. We have 'evolved' as a people in North America where someone, presumably with a straight face and in all seriousness, uses the word 'bleak' in the context of his potential lifetime ROI. That type of navel gazing is part and parcel of a society displaced from the concept of "need".
Food, shelter, and clothing. We've mostly licked those issues in North America. That's why a movie like "Winter Bone" with its unsparing depiction of a life in America still focused on food and shelter is so disturbing. A former partner's son took his life last week on the day that his house was re-possessed. And yet, his family had already been re-sheltered, the 'need' covered. I'll not cast aspersions on this young man and his tragedy; I do not for a moment pretend to understand it, and please trust me that Clan bingo has had much too much close experience with this sort of thing to be dismissive or disrespectful. I only bring it up in order to marvel at those who persevere, when all seems lost and hopeless, in the pursuit of real needs.
Look around you today. What do you need? I'll go out on a limb and say the truth is 'nothing'. We have 20% or so of the income of 5 years ago, 5% of the net worth, and yet we live in abundance chez bingo. Heck, we have a washer, a dryer, and a dishwasher! Mrs. bingo and I always said that we would be grown-ups, we will have made it when we have a washer and dryer of our own! And yet even those are simply 'wants' that are closer to our needs, but are still 'wants', nonetheless.
Look around yourself today. See that all of your needs, your true needs, are more than covered. Want what you need. Need what you have. You have it all. You are blessed.
Everything else is just ROI.
I'll see you next week...
Sunday musings (with a shout-out to J-Bird) banging around awaiting moderation.
jd @49, I'm just a guy who types. In my introduction to these January posts I always note that I do not work for CF, and that pretty much everything I write is stuff you could find on the website somewhere, as I did. I'm glad that you (and chris and others) are finding them useful, and particularly glad that we have fewer repeat questions ;=)
3:42 @ 225#
Todd from Atomic Crossfit in Stafford, TX
11:30 as Rx'd
got reaquainted to 6000 ft above sea level today after coming home from Iraq, holy crap I've never felt so out of breath so quickly! need to work on both DLs and DUs
I cant do Double unders to save my life...
@ comment 56
Welcome home RyanS!
Jeff 3:23 RX
Joe T 3:52 RX
Nick B 3:56 RX
Steve S 4:04 RX
Rodrigo 7:00 RX
Greg 5:35 (245)
Tiff! 9:59 (155)
Welcome home bro
sudded 225# dl
4:02 as rx'd, PR by over 4 min, double unders
Great workout this morning, although I did modify the workout a bit to fit what I felt I was capable of.
3 Rounds for time of:
135# Deadlift, 10 reps
~20" Box Jump, 35 reps
Let me say that this was my first time doing deads without the aid of the Smith Machine, so I chose a weight that I knew wouldn't hurt my back. 135# was a bit too light, and I know that, now, I probably could have done 185#. It's all about learning, right?
The hardest part was the box jumps. About halfway through the set my legs are just numb, but it's all good, you gatta feel the burn.
I did the whole thing in ~11:00. I really need to get a stopwatch.
Thank you, CrossFit for creating engaging workouts that are challenging and fun every single time.
max 1 rep dl= 185
max 5 reps= 155
did at 135 and had to sub jumping over barbell bar for double unders
* scaled 225/245/265 hamstring has been sore for weeks so trying to ease into everything.
* 50barbell hops
16.09pr; last was 17.49 on 102310
couldn't find my rope this morning. and 24 hrs rope is apparently a kids jump rope. Did "Diane" this morning instead w/ 275.
Subbed a boxjump for each double under.
310 lbs deadlift was my personal record (last week), so 275 lbs was kinda tough on the last set.
did 5 x 3 deads 2 days ago so subbed 155 power snatch
9:50 as rx'd.
Double-unders could have/should have been faster.
As rx'd, 4:24 (PR).
Fast and fun. Unbroken deads, which really saved my time - because double-unders were difficult today. Lots of misses, just like last time. Wonder if deads do something specific to make DUs harder? Anyway, plugged on through - really wanted to drop that bar in the last round.
9:07 subbed tuck jumps after 20dbl unders cause the rope broke.
Needs: My family, My fellow soldiers, My fitness.
Wants: A career in Law Enforcement to better provide for my family(Graduate on May 24th from the Academy), My fellow soldiers to come home safe, And to have the strength to keep Crossfitting every WOD for my mind, body, and soul!
Bingo, Thanks brother you really know how to make a man think! May all your WODs be PR's! J
(50DU)] x 3
Starting this 3rd week back with CF after 3 years away, I decided to scale so I could go largely unbroken and not fall on my face doing DUs, which I haven't tried in about....3 years.
175lb. DLs; 75 Singles (2-legged jumps knees to hips): 8:15
Bingo, nice reminder of the difference between "want" and "need". The older I get, the more I experience the psychological power of this discernment.
7:52, Last time 7:23, couldnt get rhythm on last set of dus.
6:20, with 225#.
Unbroken all three rounds of deadlifts, and first round of double unders. Rounds two and three of double unders the wheels came off. Couldn't string any together. First round under a minute, got killed by double unders in last two rounds.
Carole took long dog walk today instead.
5 months Post Op Rotator cuff surgery and a
Strained calf the doctor thinks
4 rounds of 15
5:41 subbed 225# DL's (still working on feeling out my L5/S1.)
I've noticed less discomfort with DL's, and O lifts when using my Do Wins.
DL's unbroken, slowed the pace down in rounds 2 and 3 to really concentrate on form. DU's were hit or miss.
4:16 as Rx'd.
Beer drinking and staying up very late the night before does not make double unders any easier. On a cooler note though, I met Willie Mays and that is awesome!
6:20 coulda pushed harder
great workout. I thought I had a fast time until I looked at the comments. Great job everyone.
Did not feel 100% today.
sub: 90 kg DL
CF forever <3
Cool, I see your post here Todd!
225# DL as before.
12:50 (PR is 12:36)
Today is apparently a "high gravity" day. Boy, did those DL feel heavy.
subbed 225# DL
no jump rope so lateral jumps over the bar. 50 reps (over left and back over right for 1 rep)
FOB Todd, Afghanistan
Great quick workout
As Rx'd 5:40
broken sets on tuck jumps
11:05 - and that's an improvement on the double-unders
first three reps were 275 but brought it down to 255 and finished the rest of the WOD with 255#.
28 / m / 6'3" / 195#
8:10 rx. (after 4 set benchpress workout)
DUs ruined time
Not good at DU yet, subbed regular jumps for most of it.
3:55(PR) subbed tuck junmps
NEW PR ON FRONT SQUAT!
CrossFit is my game changer!
9:30 rx'd in freezing 58 degree temps. Crap winter.
W/U: 500m erg row (moderate pace, 1:38); deadlift, 7x5 at 135-155-175-195-215-235-255#.
As Rx: 4:08.
C/D: PNF of hamstrings; static stretch of shoulders.
New PR by 1:32. Controlled drop on DL (no bumpers). On pace for a solid sub 4 until the last round of double-unders.
Today was my first CrossFit workout ever. I finished in about 18:10, which is pretty poor when compared with other posted times, but this was my first time and I'm about 25 pounds overweight.
Does that seem like a reasonable base for a first time?
Also, what kind of shoes does everyone wear? Is it okay to wear vibram five fingers (like I did) for CrossFit exercises?
7:39 as rx'd
Scaled w/225# DL
& 1:3 (double:single unders)
14:42 as rx'd
first day back after strep. grip was failing on dl and need sufficient work on dus.
175 lb Dead lift with 50 jumps over the bar to substitute for DU...don't have a jump rope at the moment. Then did power yoga and finished up with a 15 minute swim for a little extra cardio.
9:21 (a pr by 2 minutes)
First wod in 10 days. Needed the rest but definitely felt like I needed to get moving today, despite a lingering cold and crappy sleep. Felt great during round 1 and 3. 2 was tough.
First 50 DU unbroken. 2nd rd was 17/8/15/10. 3rd was 27/12/11.
@ J-Bird #80,
Providing for the needs of your family is honorable for sure, but I sincerely hope your choice to become a LEO is to provide for the needs of the community, and not just your family. Chances are your marriage won't survive, especially as the effects of the job begin to change you, but the needs of the community you will swear to protect will always be there.
Hope you are the exception, and your family stays together!
Subbed 225# for 275#
Subbed tuck jumps for D.U.'s
Then did 150 Burpees in 13:02
As rx'd: 5.10
Last time: 5.51
Second round of doubles unbroken. That shaved some seconds. 2-3 broken on DL (6-4, 5-3-2)
As rx'd: 6.12
Ozymandias, by Percy Bysshe Shelley
I met a traveller from an antique land
Who said: "Two vast and trunkless legs of stone
Stand in the desert. Near them on the sand,
Half sunk, a shattered visage lies, whose frown
And wrinkled lip and sneer of cold command
Tell that its sculptor well those passions read
Which yet survive, stamped on these lifeless things,
The hand that mocked them and the heart that fed.
And on the pedestal these words appear:
`My name is Ozymandias, King of Kings:
Look on my works, ye mighty, and despair!'
Nothing beside remains. Round the decay
Of that colossal wreck, boundless and bare,
The lone and level sands stretch far away".
Still need massive improvement on double unders, I can't string them together, so every double under is followed by a single under to set up for the next double under.
Scaled deadlift to 225 lb, felt just right
10 deadlifts@ 65lb
25 tuck jumps
Was inspired today by CrossFit Old Town to do "Christina." I must say, good job with the WOD. It's like a 20min grinder workout - incredibly taxing. Got through 3 Rounds, 9 PUs, and 1 Clean.
Thank you all very much, and prayers be with the families of the injured and fallen.
subbed 150 single unders
6:16 as rx'd
great video from Crossfit Old Town
#20, get over it. just try the pullup variation and give it another name so you won't be offended by it
Warmed up w/ jump rope.
10 x DLs w/ two 100# dumbbells
50 tuck jumps
Rounding my back some. Can't do DUs yet.
Three rounds for time of:
275 pound Deadlift, 10 reps
OK.. this is kind of funny....
I suck at double unders but today I was able to string together 15 at a time and I've finally managed to jump on my toes and not be flinging my knees to my chest and slamming my feet back into the ground. I also prepared myself so I wouldn't be so distracted by my old-lady bladder.
I chose 195lbs for the deadlifts and found that as the workout went on, they got easier and the last two sets were unbroken. I was pleased with this workout and wondered how my time of 17:05 would hold up....
Terrible! Wow!! What was I doing? This wasn't a sprint at all...
Then I realized that I did 5 rounds... instead of 3.
For once I am capable of doing a workout as RX'd and what do I do??? 67% more than I have to.
@ Jeff #128
Appreciate the concern bud however, in reply I must say this, The main reason for becoming an officer is 2 fold number one would be instead of complaining about the problems we have criminally in this world I'd rather be a part of the solution. Number 2 as a man who has not been blessed to be able to have his own children and a youth football coach I can reach a whole lot more of the youth of my community by serving and protecting them. Being able to provide for my family is just an added bonus and lets me rest easier at night.
As far as the marriage goes, she stood tall by my side as I put both of my parents to rest, stood proudly behind me as I served my country and had to leave her numerous times, and has been nice enough to allow me to be the father that her children did not have before I came into the picture. Bro, I really don't think she's going anywhere. Unless as she is saying it, it's along side of me because she couldnt be more proud.
I do appreciae the insight though bud, sounds as though you speak from experience. I am the only Male in my family not to have been a L.E.O. and only because I was a soldier but now in the tradition of my family I will serve my country from the homefront.
"Thank a soldier, hug a child, and make sure Momma knows you love her!" Words my Father always said to live by.
as rx'd. 5:48
kept messing up on the damn double-unders
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dip, 2 HSPU per round
Deadlift 95lbs x 5-5 135lbs x 5-5 205lbs x 3 255lbs x 2 275lbs x 1-1
Single under x 50-50 Double under x 10-10-10
As rx’d: 11:50
Foam roll after
Compared to 100322: 14:20
Last Time: 7:44
This Time: 4:31(pr)
(WOW, my db unders really sucked today. usually can do 10-20 in a row, but was only able to do 5 max at times and that is prob being generous)
10 reps 275lb DL
50 reps DU
3 rounds for time:
275lb DL, 10 reps
50 DU's 50 reps
cfwu, 135x5DL, 225x3DL
as rx'd 18'41"
put together 25 DU's one set and about 15 in another, the remainder of DU's mostly one at a time. Need practice.
As rx'd 7:21
1st set started strong unbroken DL and then DU's about 25/25.
2nd and 3rd set DL's had to be broken 5-5 and DU's were in sets of 10.
Did about 120 DU's the day before just for some conditioning.....bad timing!
Recovering from ankle injury so did
10 75lb push press
50 unanchored situps
Three rounds for time of:
185# Deadlift, 10 reps
35 tuck jumps
Subbed lateral jumps over the bar for DU's.
100322 - 7:02
50 box jump 20"
Sub 20" box jumps for DU.
WU: 500m row, light DL's, etc.
3:58 rx'd (PR)
messed up the DU's a bunch, first time using wire speed rope. DL's broken up 5+5 for second and third rounds. Did an additional round for fun, finished in 6:30 something.
fourth rnd in 6:30 something total.
3 rounds for time of:
225 lbs deadlift, 10 reps
50 tuck jumps
4:15, done at 225lbs.
Subbed lateral jumps over deadlift bar for DU's. DL's were done 10, 5-5, 5-5.
broke my rope on second round, last round and a half were awkward.
Could have been in the 2:30 range... DL's unbroken, DU's just weren't on fire today.
Broke old jump rope, so I tried the new fancy one I got for Christmas. I use to have little problem with double-unders, but today I had to switch to singles. Fancy-yes, better-no. Killed my time.
subbed 225# dl and tuck jumps
85 pound Deadlift, 10 reps
50 double unders
Camp 9 Crossfit
10 reps deadlift (190lb for rnd 1, 185lb for rnd 2&3)
Smashed my previous time. I am happy with this result.
first post to mainsite.
as rx'd -> 5:35
Did this WOD last night
5 Rounds for time:
185# (~body weight) x 10 reps
50 double unders (still need work)
Scaled to 165# DL
Double unders still need work
Sore from all of those pistols two days ago. I still really enjoyed this wod. Or rather, I really enjoyed my scaled version:
Tuck jumps instead of double unders.
Should have gone probably heavier on DL but dont want to hurt my weak lower back. 5.5months after the birth of my junior.
Went 70 in the last Rd and it felt OK.
4:07 with 155# DLs
CrossFit Aphesis (Australia)
fastest time was a 13yr old did 75kg RXD in 6:26
Name - Mahinarangi Congrats!
10 (135#) Cleans
50 Double Unders
Completed early mon morning
Deadlifts 185# unbroken
150 single jump rope
Great time Kevin C and Julie, the 5 round queen.
Ted I'll take 58 degrees any day. It was 2 in my pasture.
Rnd 1= 1.12 at 69% HR,
rnd 2= 2.23 at 79%,
rnd 3= 2.36 at 79% = 6:12 at avg 77%,
new PR down from 8:09
Cal = 130, HR recovery at 176-142=34. DL were 10, 6-4, 5-5
275 pound Deadlift, 10 reps
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
Rx'd weight for first 17 reps. After that, 225 dl. 14:57. Max dead is 300
(4 rounds: 10 steps 40lb overhead walking lunge, 10 sdhp @40 lb, 10 steps overhead walking lunge @40lb, 20 18 inch stair jumps)
Finish with one 400m run including running up and down 6 flights of stairs
275 lb Deadlifts
+ 1 mile intervals @ 30 secs
9:40 @ RX'd
I havent quite got the double unders down pat. I cant seem to link them, so i doubt single double. Sucks but ill get there.
FOB Tarin Kowt Fire Dept Afghanistan
Being a powerlifter I enjoyed working on the DL's today. 275 is not a lot of weight by itself, but when coupled with double unders (I substituted with box jump-no rope)it made the weight harder very fast!
6:14 . 165lbs. Sub 150 single unders for 50 double unders.
total time: 8:22
1 round in 1:20 .....
As rx'd 4:18
155 pound Deadlift, 10 reps
A great wod to remember the Tuscon fallen Harold.
Great Video Koz, very emotional.
Late entry on 1/24:
last time 8:00
Scaled to 221#, and did tuck jumps
7:22 as rx'd...slower than last time.
6:04 as rx'd
Big time PR. Used 225# for DL last time. Double unders let me down this time.
todays lunch time wod :)
felt great. went lighter on dl's and worked on "speed" lifts.
5'11'/190lb/42 years old
Not sure if I can post retrospectively. Here goes...
My first ever Crossfit workout today: a Cindy. Managed 6 complete (to form) rounds. The session made me aware that my current weights programme is neglecting my core and cardio. What a baptism of fire this session was.
3 rds cfwu
subbed 225# DL
50 DU - horrible at these and I keep saying i'm gonna practice them more and never do...
Rx'd 7:10. Getting back in the swing of things.
Prelude: bench press and front squat 5-5-5+. Weak.
Coda: handstands, held a freestanding handstand for 10 seconds after using the wall to kick up into position. Progress!
For some reason I thought it was an AMRAP.
Did 5rds in 20 min. That'll teach me to read everything.
49 / 182
subbed 250# for DL
subbed 25 Toes-to-Bar for DUs
12 dead @ bodyweight (85)
21 box jumps
wanted to post on this one since I had such a great time doing it.
3 rnds RX
on the 5/3/1 8 week plan to improve snatching, pressing and cleans. did cleans and clean shrugs beforehand. 3 mile run after.
Coming off being sick but still disappointing!
11:19. DUs killed me.
Just started crossfit and I'm loving it! Bingo you are a big help. I'm a day behind so just got done with the 3 rds of DLs and DUs. Disappointed in my time of 19:43 with 225 lb DLs. But it is the first time I've ever attempted a DU and I did all 150 so I guess it's a start.
DLs as rx'd, then 50 lateral jumps over the bar.
6:12 as Rx'd with 20lb vest
1.5 hours later
5:14 as Rx'd (no vest)
Total suck-fest... still getting over my cold, dead's were easi-ish, double got tough real quick
with tuck jumps for double unders.
pack workout from brandx: 185 lb DL and 35 DU
Stumbled through a lot of the double-unders. A PR by half a minute but there's a lot more to be done.
More better faster
6:45, crushed my last time of 9:52. su's almost unbroken.
ugh! I wasn't feeling good to begin with (thought pukie was knocking on the door and it was only the warmup :(
185# & single double single double...
as rxd 6:02
3:16 as rx'd, Port Macquarie, NSW Australia. Loved this one!
10:00 for 135lb DLs & 200 single unders. .67 mi run wu 4:42. 15x abmat after.
17:27 as Rx'd - single double single double...
275# DL (rounds 2 & 3 unbroken)
200 single unders
10 mins even, DOUBLE UNDERS! Started w DS Strength Press, 135x5
5:48, 3 rds
150 single unders
took it light on the weight, but it was fun!
SUB 225# dl
i don't know how to explain it but starting about a month ago i just can't do double unders anymore. the most i got in a row was 17 to start out round 2. i guess this is something i'm going to have to work on, again. here's to getting better.
225 dl 1st 2 rounds, then 205
Scaled D/L to 230 lbs
8:27, really struggled with the dus especially during the first round, got to 12, then only got singles for about 5 in a row. Deads were very manageable, just need to work the dus more often in a fatigued state.
10 rep scaled deadlifts to 225lb which were still pretty heavy and my form suffered because of it
scaled 100 rep singles
8:27. As with most posts dus the big problem.
15:18 as rx'd
double unders difficult with an 8 ft ceiling
Done on 1/24 after a press/push press/split jerk WoD. I didn't think that would have the effect it did - oddly enough on my shoulders trying to work the rope.
1:12, 1:47, 2:27. Last round of DUs was laughable.
Good SP/PP work. Split jerk form came around at the end, as well. Oly meet on 2/5. Anyone going to the Vegas Open?
24" box jumps, no rope at gym:(
13 mins? I forgoat to stop watch
Scaled DL to 225#
All DL sets unbroken. DU's mostly unbroken (4/46, 47/3, 50).
6:54(9:30 last with jump tucks)
need to work on stringing DU together instead of single jump in between
11:22 @ 130#
Just getting back in to Crossfit and the first round of DUs was not good. Could have gone heavier on the DLs but I wanted to make sure my form was good. Nice to be back.
pack, 9:50, sub tuck jumps
185# dl's tuck jumps 8:01
OMG, my FOREARMS! Did not expect that to burn them so bad.
As RXed 6:24
8:00 flat as rxed outside 40 degrees cold bar
chalk would've helped
15 min even
DUs are getting better day by day . . .
Three rounds for time of:
10 Deadlifts @ 185 lbs.
293# dl otherwise as rx 12:45
M/27/165/5'9 el paso tx
as rx'd: 3:04
i like deadlifts and double unders.
31 yom, 190 lbs
13:49 (pr) as rx'd
10 275lb deadlift (10)(6,4)(5,5)
50 double under (50)(30,20)(15,10,5,10,10)
5:31 01/24/2011 (1:03, 2:01, 2:27)
3 rds for time
10 Deadlifts 155#'s (all the weight I had, could have done 175#)
50 double unders.
subbed 100 regular jump rope for the double-unders
Jeff @ work
3 rounds 2:48
5 rounds 6:04
subbed 45 tuck jumps for double unders
as rx'ed deadlifts - 9.46
Scaled 225LB DL's & 100 SU's 3 Rds: 8:21.
Enjoy your posts Bingo, keep it up :)
5:01 as rx'd
Realised at end of workout I only had 90kg on the bar. D'oh!
Three rounds for time of:
225 pound Deadlift, 10 reps
couple days behind with coach on vaca mixed with home wods.
6'0 male 210# Rx 6:30
10 deadlift @ 125 kg
My DUs are terrible.
Time: 6:54 with 275dl and su *3
160# DL, 10 reps (in 2 mini-sets, 6 & 4)
50 DUs with single-under between each
can string 3-5 DUs together, but it's not consistent enough for efficiency in a WOD
160# DL, 10 reps
50 DUs with single-under between each
11:24 PR! (13:39 on 100322)
8:18, scaled to 225/DU as rx'd
AM/garage-driveway after snowshovel warmup
scaled to 225, single-unders X 200/round
AM, WS gym
Sub'd: Spalding hvy rope for dbl unders. Followed by battling ropes Tabata.
A few days late
last time 120kg - 10:36
this time using 255lbs (all I have) - 7:28
16:59 last time. Did a little better on the double unders this time I guess!
Sub 50 knee tuck jumps
Scaled to 185#. Rest as Rx'd.
DL pretty easy
Double unders still a problem but improving!
this would have sucked really bad doing it a minute faster or more. Props to everyone who did it that fast.
This is the best I've ever done on DU's. I have slowly been working on them, then not, then sucking, then working on them. I should commit to every day practice....but I haven't. Anyway, it went very well, first round unbroken, second broken at 40, third not so good, but still WAY better than ever before.
35 yom 210 bwt
DE Front squat
10 sets of 2 reps @ 190 (one minute rest between sets)
wod as rx'd
time 4:08 pr by 25 seconds
Have had no energy for a few days so took a few days off
Subbed 225 for 275 because of the break...getting better at DU's
Used 225# for the deadlift. All Double Unders done after a single under. 3x50 DU and 3x50 single unders + about 20
Puppy scaled to 135lb deadlift and did 25 Tuck jumps to sub DUs.
35 m 200 lbs.
8:26 (pr) using 245
Destroyed my last time of 17:17 @225 lbs.
CFWU-3 - from home.
DL not bad. Pushed hard to do unbroken.
DU much better than last time. Stringing together 20 or so at times. Still need to work on jumping on outside of foot w/knee over foot.
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
275 DL 50 DU
225 DL 50 DU
225 DL 50 DU
D-U's all over the shop
65# DL x 10
50 single unders
BrandX Scaled - Puppies
CFWU x 2
3 Rounds for time:
95lb Deads, 10 reps
25 Tuck Jumps
Bwt:186 today's wod: 20min warm up endurance training on the spin bike, 3rds of 155lb deadlifts 10reps, 35 tuck jumps for time :15::57
DU's went well, 30-40 in a row then lost timing.
275 still pretty heavy for me. 3-5 reps, then drop and reset.
last time only was able to do 225# and tuck jumps.
wod as rxd: 5:48.
double unders sucked!
7.32 double unders fatigued killed me - way too broken, just something else to work on.
CFWU x 3
#185 on DLs
DUs were usual nightmare, totally lost rhythm on 2nd rd, plowed through them in 7s and 8s;
dl of 245#
splits = 4.43, 4.51, 4.53
total = 14.28
as rxd 12:23
DU very much broken
Anyone know a good scale for this 275 lb deadlift? My max from CF Total was 295, I was thinking about doing less weight to get through the workout at a decent pace...
DL: 205lb x10
3 rounds, 8:28.
Warm Up: Greg A's Warm Up
Deadlifts: 225lbs broke it into 5 and 5 per round just to catch my breath.
Double Unders: Did 50 doubles and 50 singles... single, double, single, double.....
Smoker, of course...
Have Fun, Train hard,
dl 120k (97%)
dbl u's 50
this was a big weight for me so dl's were broken. dbl u's were done, alternately or in bursts of 2's to 6's, between singles. still getting the form.
75 single jump rope
Aly: 4:16 (85# deadlift)
Mancini: 4:44 (85)
Ryan: 4:25 (185/35 double unders)
Saad: 4:53 (75)
Jake Cor: 3:26 (95)
Cara: 3:45 (65)
Lexi: 5:01 (45)
Kim K: 7:31 (65)
Crossman: 4:36 (45)
Anita: 4:21 (95/35 du's)
Erin: 3:49 (65)
Erika: 5:17 (95)
Ashley: 3:47 (65)
Kroll: 3:13 (65)
Avery E: 5:50 (65)
Abby: 3:32 (95/100 singles)
Emma: 3:37 (95/100 s)
Ko: 3:10 (95)
Jack: 7:23 (185/35 du's)
Mikey: 6:23 (135)
Bad chest cold right now. Been sick 4 times this winter so haven't been crossfitting enough. Short of breath as is so next time I expect a sub 5 time easy. Sets broken: 10/19-31;6-4/25-25;4-3-3/27-7-12-4
3 minutes slower than last time, slow on the DLs. (Had bumper plates at the firehouse last time).
Subbed: 225lb DL, 100 single jump ropes
WOD: As rx'd. DLs no problem, sets of ten unbroken. DUs...a different story. :0/ Time: 11:09.
SCALED- 235# DL's...
Three rounds for time of:
76kg Deadlift, 10 reps
7:09 as RX'd. Horrible, it turns out that I've forgotten how to do DU. Last time I did this, my time was 3 something!