February 17, 2011
50-40-30-20 and 10 rep rounds of:
Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17), Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26, Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD), EJ 10:32 (age 9).
Post time to comments.
Compare to 100813.
"CrossFit Endurance Swimming: Three-Quarter Swimming Parts 3-4" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
Matt DellaValle on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
CrossFit New England Kids on today's WOD - video [wmv] [mov]
From the Vault:
WOD Demo with Chris Spealler - video [wmv] [mov]
"Major Hasan, 'Star Officer' " by Dorothy Rabinowitz, The Wall Street Journal.
Posted by lauren at February 17, 2011 5:00 PM
thanks crossfit for all you do!!
My first wod. Ah the memories.
I have never done it with anchors... I have to think I could go FASTER with anchors...
Was dumb and didn't copy the workout down from today. Ended up doing a hybrid of Eva and Helen. Won't happen for tomorrow.
As rx'd with 35lb WPUs added (15-12-9-6-3): 19:10
From the WSJ article:
"He was a star not simply because he was a Muslim, but because he was a special kind—the sort who posed, in his flaunting of jihadist sympathies, the most extreme test of liberal toleration. Exactly the kind the progressive heart finds irresistible."
The author is using the Hasan case as evidence to make a sweeping statement that "progressives" find violent jihadists irresistible. Disgusting.
Excellent article on Hasan. Individuals will be blamed but the the culture is what ultimately needs to be changed.
That whole article and that's what you pull out of it? I don't think you drew the correct premise from the author's statement. The author is stating that "progressive hearts" find those who test the extremes of liberal toleration irresistible, in this case it happened to be someone who flaunts jihadist sympathies. That is quite a stretch from saying progressives find violent jihadists themselves irresistible.
Good thing they're wearing reflector belts...didn't want those tanks running em over.
I think Speal could go a touch faster if he scooted his butt up to almost touching the dumbbells. This would cut the necessary range of motion by about 30%.
4:34. i got sick watching...love the throwback video!
Awesome job on the WOD Chris! Great tips on double unders, too!
Am I the only one that wants to know the name of the song on the speal video? it's the only song that comes close to being as intense as his time. Ha unreal
#11~ I agree, great pointers on DU's Chris.
hip flexors and abs still sore from GHD Annie.
TEAR IT UP EVERYONE!
Crossfit Sri Ram Ashram, India
Rajpal (age 15) 9:44
Shubham (age 14) 8:03
Ravi 16:10 anchored sit ups
Gautam 24:54 GHD sit up. First time trying a WOD with our new GHD. Props to Gautam for giving the GHD a shot.
Love seeing kids times posted along with the other elite of Crossfit. Amazing GHD time for Kim Malz.
Just did my first rx Annie - took forever to get the DUs down!
One of my favorite girls....
Did this a few days ago, after stripping my bicep:
5:17 (PR by 90 seconds!)
Yea! for including times for some kids. It provides motivation to other kids that they too are included in the definition that CrossFit is for everyone. The needs of Olympic athletes and Grandparents differ only in scale, not type. And kids too.
Love those glow belts! Daytime, nighttime, ya gots to have your glow belt.
anchored sit ups!? man I could break 5 minutes with those.
6:05 Rx (non-anchored sit ups)
Self propelled artillery...not tanks!
Regarding the WSJ Article - We should never allow ourselves to be blinded to reality by attempts at political correctness. Our continued denial of of this and our refusal to recognize the nature of the conflict in which we are engaged will only result in further loss of life of Americans and tactical victories by our enemies.
A rebuttal to today’s mind-expanding article:
I am an officer who was serving at Ft. Hood at the time of the shootings. My unit was only days away from processing through the site where the shootings occurred. In short, I consider myself lucky to not have experienced that tragedy first hand. I also was acquainted with one of the victims. A few points:
1. Anyone who massacres their fellow man in such a way is NUTS. Period. Its been my observation that those same nuts often come wrapped in one banner/creed or another. These trappings do not justify their acts and certainly their acts are NOT a representation of everyone else under said banner/creed. This article very malignantly hints at Islam itself (or the acceptance of other cultures in general) as being an evil, as opposed to the brand of extremism MAJ Hassan espoused. A brand of extremism that was apparently NOT supported by the Muslim community MAJ Hassan belonged to stateside. (A caveat to the “nuts” comment: I do not consider MAJ Hassan insane in a way that would prevent him from standing trial for his crimes…trying to not get into legal hair-splitting here)
2. I do not see MAJ Hassan’s irresponsible retention/promotion as being exclusively due to “multiculturism” AT ALL. Over the duration of the two wars, the Army retained vast amounts of relatively worthless Soldiers. Especially those in high demand MOS’s. I served in such a unit. I know first hand of several situations where commanders were prevented from chaptering individuals who repeatedly failed to meet minimum standards. Not only were they retained, their evaluations were written with same inflation most evaluations contain…so as to not damage his or her “future career.” And even worse, some got REDICULOUS $$ to reenlist (vomit). This is pathetic and yes some units are worse than others. But it is institutionalized (Army wide), and has been for quite some time and you certainly can’t blame THAT on “multiculturalism.”
3. With regard to MAJ Hassan’s blatant extremist views…this is the scariest part to me…I’ve worked with numerous Muslim Soldiers. And obviously many many Christian Soldiers (and of course Jews, Wiccans, etc). I’ve heard the “I put God/my religion ahead of the constitution” sentiment many times. Frustratingly, often it comes from senior NCOs and officers IN FRONT OF junior personnel. Guess what? They’ve all been Christian. I’ve certainly heard the viewpoint that we are in “Holy Wars” or that Islam is an evil/bloodthirsty religion. Typically, when I express (polite) dissatisfaction with this viewpoint, I’ve gotten ignored or argued down. At times when I’ve heard it from subordinates, I reinforce that conversations pertaining to politics/religion be limited to non-duty hours. (although while deployed, as a means of blowing off steam, I and my Soldiers often had academic discussions including multiple viewpoints…but proselytizing strictly forbidden)
4. Lastly (and this was not a point discussed in the article but one that has continually frustrated me) after the shooting, several (civilian) friends emailed/txted to say something like: “see, if they let you ALL carry your weapons on post, this would have never happened.“ WRONG, FLAT WRONG. This guy, coward as he obviously is, was certainly nutty enough to not be deterred by threat of death. Would he have killed/injured as many? Probably not. But more importantly, when everyone carries weapons, it becomes more difficult to keep everyone safe. Just ask our Servicemen/women who have had to act as police in a society where civilians can carry weapons. It makes their job harder. And easier for enemies to blend in, cause damage, and then recede into the crowd.
Respectfully (to all religions),
A Midwestern-Born, Christian-Raised, Career Army Girl
Speal and DellaValle you guys are studs and an inspiration to watch! To the lady getting her mobility ball in the DellaValle video...Did you not see him filming himself? Get out of the way!
I tried to catch Chris but he's so damn fast!
@#5 Which do you find disgusting? "Progressives" themselves or the assertion that they find violent jihadists irresistible? Just trying to more fully comprehend your point of view. Thx.
ok, my initial response to today's article is apparently too long for posting.
suffice to say that i find the article to be rather disgusting and misguided, for many reasons. I still feel this way despite knowing I very nearly missed being present at the site/time of shooting. Sad that i have to spend so much time divorcing an activity i love from a political ideology that HQ whats so much cement as part of the "brand." yeah yeah yea "don't read it if you don't like it...." got it.
and a parting shot: for a group of people who seemingly are all about non-political correctness, CFers sure do get their panties in a bunch when the same lack of courtesy is hurled in their direction. just a thought.
If only this article had a different thesis, it would not be such drivel. It opens with a wild distortion of comments by three political world leaders without ever referencing when, where, and to whom they were spoken. No attempt was ever made to even paraphrase. The credibility establishment section of the article just crumbled right then and there.
Yes, the Hasan case was a tragic and compound failure, but multi-culturalism had nothing to do with it. To suggest otherwise either shows the author is frighteningly ignorant, or more likely, that his aim is to play to the ignorant among us. This is not to say that the rest of the article lacks truth. Many of us were surprised that there was little to no emphasis on Hasan's beliefs in the reports. Perhaps it reflects the fact that the actual cause of his behavior was his problematic psychological state. These issues manifested themselves through radical islam, but radical islam was just the medium, not the cause. Crazy people with violent tendencies, if they aren't prevented from doing so, will act according to those tendencies. Radical islam is great fodder for these crazies. Instead of blaming multi-culturalism, we should be focused on rooting out the sick and violent among us - especially when we are giving out weapons.
Always treat your 120mm smoothbore gun as if it were loaded. Great picture!
why on earth do people get all bent out of shape about political correctness? political correctness, multiculturalism, and other such "progressive values" are a GOOD THING. They are really just other words for TACT and ACCEPTANCE. Jesus would probably approve.
What is NOT GOOD? Being too insecure/weak to present TACTFUL, TIMELY, PRECISE, and ACCURATE CRITICISM. Something that if MAJ Hassan's superiors would have done...
Anyways, there is a big difference. Can the same individual/organization do both? can i wear a purple shirt and red pants at the same time? of course, that does not mean they are the SAME THING.
In my experience, being tactful is very rarely a hinderance in ANY relationship/mission. But for some reason this community scorns tactfulness. Its the "dumb brute" mentality. I'm here to tell you its not becoming. Please Stop. Sometimes acting all hard/cocky just makes you look inept/ignorant.
And I believe the religion/extremism issue does NOT belong in the same conversation...or only if very carefully done.(i could go on about that...)
5:02 a couple weeks ago. Fun wod. The sit ups get extremely hard during the set of 30.
Been looking forward to this one!
#22 GET OUT OF THE WAY! ROFLMAO! In all my years of watching videos of these beasts, that was the first time I've ever seen anyone get in the way while the athlete is working and then have the athlete shoo them off like that. Matt, I loved how you didn't even break your stride either. EPIC!
Yeah Keegan! Great job...
Compared to Eva this is a cake walk! Thanks for throwin' us a bone coach!
this was the first WOD I had ever done! time to hit it hard tomorrow and see how I have improved!
PR: 7:04. Still have lots of improvements to be made on DUs.
This reminds me of the same pattern as other incidents of work place violence. The biggest commonality - no one confronts the offender with the truth. No one says "you frighten your co-workers and your work is not acceptable in quality." No one says, "if you want to continue to work here, do this this and this." "Do not do this, do not do that, or we'll fire you." Whatever the current protocol is for that circumstance, I don't know, I have not seen the training in years, probably very few military leaders have, and never mind the fact that among those of us who at one time practiced warfighting, the medical corps/nurse corps folks often seem like they are more like civilians than like us. And that's with good reason, they have a different mission.
As to the author, she's right and she's wrong. She's right that these reports should at least discuss the aspect of religious extremism, and how we can better train people to respond to it. She's wrong that we should focus on Islamic extremism, as it doesn't matter what flavor of religious extremism comes into play, the response should be the same within the military. It should be confronted and dealt with just like any behavior that threatens good order and discipline - forgive the wretched generality of that description - and always the safety of the offender's co-workers should drive the response.
We don't have to go around witch hunting muslims to take care of our force. But what they allowed Hassan to do, without taking action, before the shooting was an astonishing failure of leadership. It's not about political correctness, it's a failure of leadership which political correctness is but a correlate. Paul
That ain't no 120mm pea shooter, that is 155mm of rifled death and deeestruction, able to reach out and touch you at 18 KM on charge 8 Redbag.
All hail the King!!!
Those aren't 120mm smooth bores. They're 155mm self-propelled artillery pieces, and they're rifled.
You've fallen for the same political correctness that infected the people who kept Hasan in the Army.
If a Caucasian officer spoke approvingly of white supremacist terrorists, he'd be reprimanded and his career immediately terminated. Making such statements violates the Uniform Code of Military Justice.
The only reason Hasan didn't suffer that fate is because he is Arab and Muslim.
Hasan's motivation was clearly Islamic extremism. He said so, as did his religious mentor, Ayman al-Awlaki.
By refusing to even consider the obvious - that Hasan and every other Muslim terrorist is motivated by Islamic extremism - and instead swallowing politically correct, multiculturalist nonsense hook, line and sinker, you prove right the article you just dismissed as "drivel".
I have to disagree with the author that Hassan's failure to be pushed out of the Army his murdering Soldiers has anything to do with multiculturalism. If anything, it has to do with the failure of his raters and senior raters to demonstrate the courage and the professionalism to do their jobs. The author also a missed a perfect opportunity to criticize the overinflated evaluation system of the Army. I assume other services are similar. Has anybody tried to rate an NCO a 3 or 4 block on an NCOER or an officer anything other than "among the best" been successful without proper counseling paperwork? If you have tried, you've probably been unsuccessful. Even with the right paper work, the senior rater or rater will always get some "mentoring" from the reviewer. Not a bad thing, necessarily, but definitely requires a rater to stick to his guns. Rather than give this guy middle of the road evaluations, they touted this idiot as a beacon of helping others understand Islam. Drivel.
Here's what a wise CSM once told me: there are three "yous." The first is what your subordinates say you are. The second is your reputation amongst peers and other leaders. The third is the you on paper. The truth lies somewhere in between. Clearly, for Hassan, the paper him was far off of what everybody thought about the guy- a failure of the system with tragic consequences.
Do I agree with multiculturalism as a mantra? Certainly not. However, I don't think the European model of reactionary politics is necessary a solution that is going to solve the problem, either.
Just got my speed rope today! hopefully I can string together the double unders
6:44 PR (last time 7:16 PR, before 7:52 PR)
Anchored abmat sit-ups.
Smoking double unders, only one lapse in round one. Fast unbroken sit-ups, quick transitions.
"Annie" used to be a matter of DUs, but these days it became a matter of sit-up speed for me.
spealler is the man, enough said.
Multiculturalism is a joke. It is a Marxist philosophy. The opposite of Multiculturalism is assimilation. Multiculturalism was championed in universities by progressive leftists. Nassan never saw himself as an American. He never saw the constitution as his liberating document. He saw himself a an arab. A subset of American, Arab-American. Whether it is Arab-American, Asian-American, or African-American the labels are meant to divide us for someone else's political power. You tie this with an extremist religious ideology and the PC culture that didnt allow his peers to speak out and say that is un-American who have this. You can see the same manipulation of people on other left leaning organizations like Nation of Islam or La Raza.
sub'd box jumps for double unders
When I stopped my watch at the end of the WOD, i accidentiiily reset it at the same time. Best estimate is:
9:44 rx (anchored abmat sit-ups)
6:28 non-anchored sit ups
Correct me if I'm wrong but at the video the first round that Spealler did was of 40 reps.
I know he still a beast!! but the time was based on 40,30,20,10 or that was a video error?
Modified it some: 25 x 20" box jumps, 25 x push-ups, and 25 x sit-ups and went down 5 reps each round.
12" box jump sub for du 7:57- rested 3 min then 30 snatches for time w/ 50percent of 1rm- 1:14 80lbs
Wow. Compare the archive video of Spealler to the present one. Looks like the old man is getting is loosing some substantial capacity. Must be all that heavy training he's been doing. Haha!
9:17 w/home-made abmat for the sit-ups.
New P.R. 4:52!! your a beast Chris
Subbed 3 singles for DU in the first round, then decided it was time to learn DU...so I did DU the rest of the time (just didn't count all the singles in-between). Finally went unbroken on the DU the last round!
Just goes to show you, if you want to learn how to do something, you just have to do it.
I'm looking forward to crushing this next time.
the last time I did this one I tried it from 100 down to 10..... 16:46.... lot more situps than i imagined haha
why do we still have Paladins in iraq???
Anchored Sit-ups, no ab mat - 6:19
did this around Christmas, as rx'd unanchored-7:12
did today with ghd. 15:24, ouch!
Press 1-1-1-1-1 got 135, pr by 10#
Overhead squat 1-1-1-1-1 got 160, pr by 25 # from last ohs("the other total"). i snatch balanced 155 though, so whatever
That is one bad ass picture!!
Great, I managed to beat the 9 year old, by 6 seconds....
as rx'd 7:37 pr is 5:52 so I'm Faaaaaar off!!!
as rx'd 8:35 (pr)
6:58 rx. Unbroken. I lost time on the sit-ups. These were un-anchored, Abmat sit-ups. Elbows past the knees at the top.
I thought you were NOT supposed to use anchors. Would they be used in the Games?
I know anchors help with speed, but ...... is that ALL that ever matters?
08/26/10 - 26:38
02/17/11 - 13:03 (PR)
6:04 subbed tuck jumps (PR)
12:05.41 Sub'd tuck jumps. Need to push harder.
Did Eva this morning.41:22
8:25 rolled up towel for abmat effect
Ab-Mat situps, anchored
Double Unders~ Thanks Spealler for the advice...was thinking about it the whole time and helped to distract the pain!
Not every extremist is a murderer and not every murderer is an extremist. To say that the people around him were in denial or had magical thinking is a total farce, hindsight is 20/20.
Just over a minute faster than last time due to more continuity (less rest)on the situps - had lots of misses on DU's b/c inability to keep rythm with a shortish rope.
Kim Malz, your time with the GHD sit-ups is unbelieveable. Nice work!
Subbed DU's for knee height Box Jumps.
Sit-ups were done on a gymnastics ball.
Unanchored situps with full ROM - shoulders flat to ground at the bottom, chest to knees at the top.
Double unders sucked couldn't get more than 15 in a row
Unanchored - no abmat situps
DU was hard today.
Quads pulling over knee to cause pain - will have to foam roll them.
I think I beat some of the kids ;-)
Subbed w/1:3 double:single unders
Anchored, no rope so did 12 inch box jumps
Second day back with crossfit in almost a year. Eva yesterday with 35lbs kettlebell in 39:13. Today I failed miserably at DU's so I subbed tuck jumps and got her in 8:23 with anchored sit-ups. Feels good to be back!
@ Rick - Dont get all geeked out on little stuff like that. If you need to work on ROM then work on doing the situps all the way elbows past knees. If you are wantign a fast tough push thru mentally then do the workout with or without anchors, however you want. I say never sacrifice ROM but chill and the anchors dont so this. He isnt in the games today so thanks to Chris for posting a video!!
8:59PR with abmat/without anchors
49m 200# 6'0"
7:35 feet anchored, w/abmat. had some several misses on my second round of du's, otherwise they were unbroken. I suffered on the situps. And tired from yesterday's scaled Eva, which still took 34 minutes.
The song is called "Homage to Patagonia" by Lemon Jelly
why would this be anyone's first wod? double unders for the first wod? jumping rope doesnt even compare, even if you double the single jumps to scale the wod. not even comparable. maybe a wod with 20 du's, but up to 50?
Last 2 rounds done on GHD
Did anyone else find it amazingly cool when Kevin Montoya picked up his rope for the 10 double-under set and went straight from rope-on-floor to knocking out DU's?
8:13 w/ab mat unanchored
5:23 (PR) abmat anchored situps.
Still room for improvement on DU's. On the last set my rope ended up knotted at the bottom so I lost a few second doing the 10 du's.
Took a video to see if I utilize Speal's DU tips.
gaul 8:37 tuck
abmat sit up
Lumbar situps with hands on the floor above my head to feet
It is so great to see the kids times on the board of honor! and that my ass was thoroughly schooled by a 9 year old! Great job Martins and EJ!
Couldn't do one DU when I started following HQ WOD six months ago!
Still have to do them as double-single, but cranked out 20+ more than once on this WOD.
as rx'd, smoked through the DU, situps took a little longer
83 159 170
6:45 Rx'd, PR.
Speal for 2011!
wow, just looked at my time from 8/13/10 and I beat it by almost 3 minutes! Crossfit works! :)
DU were 50, 39/1, 30, 7/13, 10
Annie pr is 6:40
One second difference between both of Speallers Annie times, crazy.
12:17 rx'd - gym only had short ropes!! i had to tuck my head and raise my feet to get the rope around. Frustrating. Time to start packing my own rope...
Did 1st two rounds with 100 and 80 single unders. Coach told me to do the rest as half double unders b/c I struggle so much with doubles. Sit ups done parallel or below on GHD machine. 22:26
forgot my jump rope so used gym's. it was way too short to do DU so subbed 3 singles for 1 DU
Did a combo of tucks and regulars...still working on DU's. Man they hurt when you miss 50-60 times!! I'll get there though. Quick question, is there a certain kind of rope that most of you use that works best?
100814: 13.08 (GHD)
100518: 6.32 as rx'd
090918: 10.00 as rx'd
WAY better on double unders!!
Anchored abmat situps
"WOD done 4/4
HSPU feet over bar on Smith machine
6:40...dizzy and rocked. Need to get over fear, improve technique so that I can increase weight on DL.
Comment #249 - Posted by: Bingo at April 4, 2006 6:02 PM"
Today, As Rx'd, 9:33 (PR by :16)
I'm a big fan of the Again Faster Revolution rope, Robbie.
I loved Annie! I got my first DU lsd than a week ago so I'm glad I pushed through and finished!
Can only string together combinations of DU, SU, SU, DU,... Etc
I only counted the DUs. So I estimate that I did 150 DUs + about 300 SUs. I didn't count failed attempts.
Feet were anchored on sit ups, no abmat.
7:37, as rx'd
situps in swiss ball/feet under car grill. DU form improving, no longer "tucking" knees.
last time: 9:50 as rx'd, situps AF-style on swiss ball. parking lot/gutter for feet
Decided to go for it before heading off to teach class:
Rx'ed: 4:49 (27 second PR!)
Should have been faster, but my first 50 double unders did not go unbroken! Argh!
First of all, Happy Birthday, Heather Szabo
Annie as RX'd and my time was 12:18
That isn't very fast but it's absolutely SMOKING compared to 18:01 which is how long it took me to do Annie on 100813
I can now regularly do 20 DU's in a row. I love seeing improvement.
Subbed tuck jumps for double unders
10:51 (pr by 24 seconds)
had to sub 50-40-30-20-10 jump ropes on each leg. can't do double unders consistent enough. I got owned by a 9 year old! Damn it!
4:48 with the dumbbell anchors (45's) like Spealler used and an abmat.
PR for me!
Best flow on double unders to date, but still need practice.
First time doing 'Annie' and first time in over 4 years jumping rope. 50 sit ups off the bat got me good!
I don't post here often since most of my times suck!
But today was a different story.
2011-02-17: 6:23. 2Xsingles.
2010-08-13: 6:23. 2Xsingles.
2010-05-18: Sub 45kb swing.
2009-10-29: 23:31. Sub 30" bj.
Subbed 4 singles for 1 double. The videos make it look so easy!!
subbed 2X singles instead of double-unders
Anchored sit-ups. Wanted to do Eva today, but I got a big blister from pickup basketball last night, so running was not in the cards. Sit-ups went faster today. DUs about the same - struggled in the round of 50, pretty clean after that.
10 minutes rest, then dynamic bench press 10x3 at 175.
As rx'd 6:18
as rx'd 6:15
a touch of mono will be slowing my times slightly for a while lol. no problem
--DUs (with singles in between--really bad at DUs (very often only did one DU at a time))
--unanchored sit-ups (hands to ground overhead and then to feet that are sole-to-sole)
Had a terrible rope that wouldn't turn over. Doubled the reps and did singles instead.
Twisting GHD sit-ups as rx'd
Braving the new world of Xfit and I love it! DU's did not go well, but swapped back and forth between singles and DU's at each mess up. Took a long time...Hopefully the mess ups will get farther apart as I improve the DUs.
10:30 doulbe single unders, 1/2 ghd situps
DU have got to get better.
"Annie" 12:55 modified.
15" box jumps
Incline situps @ max incline
Box jumps fast and unbroken. Situps very hard, was doing 3-3-3-3-3 by the end. Abs/hip flexors are killing me.
6:45 Rx'd, a PR.
Speal in '11!
Filter kickin' me little arse!
I've done Annie over 10 times now, it's easily my favorite workout. 4:28 rxed. Did consecutive double unders other than the 30s I did 5 and 25.
WOD 39 - Double unders still need work. Gotta get me an "Again Faster" rope. Or just lose some more weight. Finally got in rhythm when I got in the 30's. Also figured out that three singles work better for me than two or one when getting started.
Greg A.'s warmup
WOD Time - 18:54
WOD subbed tuck jumps for double unders
followed with 10 L sit pullups, stretching and 21 handstand pushups.
9:38 pr, un-anchored sit ups
previous was 9:52
pr'd by 3minutes.
next time sub 10 for sure.
first rd of DU's sucked! couldnt get a string going. situps unbroken with speed, no issues.
great work everyone!
DUs were easy. All my time was spent on the sit-ups.
WOD as RX'd
50 Weighted Sits
20 20# Dumbell Thrusters
GHD Annie 9:57
I've never felt my hip flexors burn before. I'm sure my abs are soon to follow.
Came back for more. I figured if Fit Mom was going to do GHD Annie then I would give it a try (that might have been a mistake, I'll let you know tomorrow.) My rope gave me fits because of the kink in it caused by the knot I put in it earlier today on regular Annie.
DU held me back, but a huge improvement since the last WOD I did with them. Sit-ups have never been spectacular, I'm pumped I did all of them.
PR back squat for good measure, 5x185lbs.
10.46 as Rx'd
24 / M / 5'9" / 135lbs
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
I did this at home, so I didn't really have enough dumbbells to start lighter and increase the weight each time. I don't think I could have done the 45lb dumbbells anyway, even if I had started off lighter.
50/40 for du's were brutal! could not find my groove. Then smoked 30/20/20.
4:30 is definitely doable, damn du's
thank you for the shout outs.
GHD Annie was 2 hand touch the floor, 2 hand touch top of GHD each rep.
Abs still talking to me 3 days later. There are fantastic times posted.
Congrats to all who are so psyched to be stringing DU's together.
I agree about the Again Faster Revolution Rope~GOOD STUFF!
As Rx'ed 12:26
My goal: get under 10 next time!
Got better in DU's.
As Rx'd: 4:39 (PR) - Feet Anchored
Feet Anchored Situps: 5:38
Feet Anchored Situps: 5:25 (PR)
Feet Anchored Situps: 5:35
Feet Unanchored @ 8:30
35-25-20-15 and 10 rep rounds of:
I am kinda surprised that in all the super studly CF videos I have seen of some super studly Cross Fitter doing sit ups, they all use their arms to help them in the sit up. I would just thing this would go against the CF way. Is that so you can go faster and get more of a metcon move rather than doing then slower and having it be more of a strength move? Anyone?
W/U: tall clean, 3x5 at 45-95-135#.
As Rx: 4:59.
C/D: PNF of hamstrings; static stretch of quads.
Off PR by 5 seconds. Caught myself a few times on the double-unders, destroying any chance for a new PR.
Subbed Tuck Jumps for the Double Unders.
I was doing the situps as fast as I could, but only managed to beat my old time by 0:51. Not too bad I suppose.
150 single unders, 50 unanchored situps
120 single unders, 40 unanchored situps
90 single unders, 30 unanchored situps
60 single unders, 20 unanchored situps
30 single unders, 10 unanchored situps
Situps unbroken throughout. Gotta work on double unders...
Subbed barbell jumps (45# plate height) where 1 rep was counted each time I landed on the same side.
Subbed crunches 1:1
Wow, this WOD kicked my ass.
9:04 and exhausted
not sure if it's been posted but we were taught to keep the butt on the ground..during sittups no matter how fast and don't think they use anchors in the games. My question is "would either of these be accepted technique at the games?"-due to the butt 4 in off the ground and the anchors. Also, these guys are obviously top of the sport, but if it's not absolutely 'Crossfit games' accepted form, then what sense is there in posting times?
10.29 as rxed
12.00 last time
9.31 still pr
6 months Post Op Rotator cuff surgery
Step-ups with 20lb Med Ball
Unanchored sit-ups with 20lb Med Ball
No jumping today
7:36 rx'd, no bounce in the du today
23:24 I suck at double unders, but atleast I got in alot of practice today.
Had to substitute treadmill for DUs (no jumprope yet), then knee gave out after second round. Finished with a 20 min swim. I hate my messed up leg.
11:06 non anchored
Just learned DU this month after 3 years. Sheesh, don't know why it has taken me so long. Just happy to finally do Annie.
:50 seconds pr rxd
I have a love hate relationship with d/u's.
6:15 unanchored sit-ups.
I knew it! I knew there would be box jumps tomorrow! I practiced my double unders today and I am starting to get it but not good enough to do them in the workout! Therefore I was prepared to do the jump knee tucks instead, until my friend came by with a new plyo box he made for me. So we both decided to do 24" box jumps in place of the double-unders!
Thus my time for Annie with 24" box jumps was 12:48.
And I get to use my new box tomorrow!!!
no rope...jump over bench
Abmat and anchored with DBs: 05:29.
subbed hops over a 12" parallette for DU's w/ unanchored sit ups
6:02 as RX'd
done with a broken handle on my Buddy Lee jumprope
First time at DUs and lots of whip marks to show for it.
First time at DUs and got the whip marks to show for it.
all rounds unbroken
I still need to try this one with GHDs
Unachored abmat, butterfly
I got "The Perfect Sit-up" for my birthday, so I used that for the sit-ups.
still working on those double unders...
actually did this 2 days ago with 3x single unders
did it again today
10 du's each round and then the rest 3x single unders
subbed tuckjumps, and anchored situps (with arms)
13:05 (last time 11:10)
6:42 unanchored, new PR
Retired Army First Sergeant
As rx'd, unanchored sit-ups. 7:10
Subbed 2xJump rope for DUs
As rx'd w/ anchored abmat:
CFWU (6,6,5 strict pu's)
6:20 as Rx (un-anchored)
Started with heavy shoulder press and max effort deadlifts.
DU's still holding me back but improving.
around 10 minutes.
first time attempting DUs
8:26 as rx'd
A bit frustrated. Switched from unanchored to anchored situps partway through because I felt like I was hitting them way too slow. Still slow afterwards, I think because of the super hard surface I was on. May try to hit this one again this weekend.
Double unders killed the time... these need work.
Did 3 to 1 ratio doing regular jump rope. 9:00
DU's with single-under between each
unanchored sit-ups, touching hands behind head
subbed tuck jumps and achored sit-ups
Regarding anchored vs. unanchored situps:
I've done it both ways--the first few times I did Annie, I used anchored situps because I was just getting decent at double unders and thought it would make my time a bit faster. I actually did this WOD Wednesday and decided to do my first unanchored Annie. I was surprised to note that even with a terrible start (didn't warm up my double unders before) I ended up with a PR. My conclusion is that, because I'm still not amazing at double unders, not anchoring my feet made me use only my abs in the situps and not my legs. Because of that, my legs weren't as tired for the DUs, and I was able to do them almost completely unbroken.
Just a thought. But if you've only ever done it one of the ways, try the other. It's sort of interesting to see the difference.
6:41 RX, anchored sit ups. Both exercises felt strong, could work on some speed for the the sit ups.
finally got consecutive DU consistently for the first time. About broke my cheap jump rope. Time to upgrade.
single instead of DU
anchored sit ups as rx'd
abmat situps, took a bit longer
50-40-30-20 and 10 rep
double unders were really tricky today for some reason
As rx'd: 8 minutes.
That was more than half a minute slower than my PR and I will say, in my own defense, that the stinky little dude who insists on wearing longjohns in the gym did not help. First, he tried to strike up a conversation about how many double-unders I could do, and then, on not receiving an answer, decided to pick up an old rope and give du's a try for himself. Whack whack whack owww. Distracting.
More better faster
previous time 10:00
There is a journal article somewhere that says the best/standard situp is anchored, on an Abmat. Anchored is important because the hip flexors are strongly engaged. Why is this important? Not sure exactly. Just passing on what I read in the Journal. I imagine it has something to do with making the movement more multi-joint, and making it faster (faster = more power = more intensity).
As Rx'd w/ AbMat Situps:
Does anyone else get butt burns from doing sit ups. INSANE. My butt is on FIRE!
W/U: 3 Rds Crossfit warmup minus Pull ups. Worked on those separately.
Samson stretch then 10 reps of all other exercises except dips (6,5,4). OH Squat PVC, Bck Ext, GHD.
Completed as Rx'ed (no hold on feet during situps)
Total time = 16:38
First WOD completed. Had to sub 3x singles since I couldn't get the timing, and my time is not worth bragging about (15:10), but I'm pumped to be able to complete one. Woohoo!
25, 20, 15, 10, 5 double unders/ anchored situps-10:26
15:12 Rx'd and happy i completed one! 26/m/160/5'4
32 yom, 190 lbs
15:21 as rx'd
11:20 is my pr
25, 20, 15, 10, 5 double unders/ anchored situps- 14:16
5:15 as Rx'd
* un-anchored ab-mat sit-ups
32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Single unders x 25-50 double unders x 10-10-10
As rx’d: 9:35 – rope broke during second round, had to switch to old slow rope
Foam roll after
Compared to 100813: 8:33 PR
As rx'd: 6.37 too many misses
*anchored abmat sit ups
6:49 unanchored reg sits. Missed 2 dus, next time anchored.
100518 - 6:34
091029 - 6:14
090914 - 6:47
080217 - 13:58 (GHD Sit-ups)
070703 - 9:35
"Annie" with wire speed rope, anchored Abmat SU's:
5:34 rx'd PR?
DU's unbroken except rnd of 40 messed up twice. Speed rope is much easier than old thick rubber rope.
1/2 tabata superman rocks to cool off. 18 per rnd.
12:20 as Required
Nursing a couple of injuries which slowed the situps down, but Double unders are definately getting better
sub double unders for singles and did double the amount
9:32 with anchored abmat situps.
I found the double under rhythm, but the situps killed me.
As Rx'd, PR by 1 minute. Still having some trouble with the DU's, but I did manage to hit the last 3 rounds unbroken.
situps were definately the tough part... should have practiced double unders before starting, took about 30 secs to find rhythm.
Dissappointed in time, thought I'd do better.
"Playing with Annie"(criss-cross double unders)
8:34 as Rx'd - unanchored situps
last time 11:30
got 44 du in a row
Single under in between each DU, and unanchored crossover situps. Five full minutes over last time-ouch. At 24HR Fitness, Camarillo, yesterday, 2/18.
Jeff @ 2.0 anchored sit ups
still struggle with DUs.
sub'd singles 100, 80, 60, 40, 20
did anchored sit ups
fumbled the stop watch but it took about 15 minutes as Rx'd. Double-unders are slowly starting to come together.
10:30 as rx'd
no anchor on the su's.
Matt MDV is a beast without the flash and glamour. The fact that he did that Annie Wod without anyone else in the gym even realizing it just sums it up. Looks like the video was on fast forward but the rest of us moving in the back proves it was only Matt who was on fast forward. Inspirational.
Totally OBLITERATED my time from the last time I hit this one on 100518 - Annie, are you *%&$#@ ok?!
As RX'ed 9:15
3:1 single unders
5:53, PR, but 1st time with anchored sit-ups as well... Unbroken so I'm not sure why I wasn't faster... Deuces!
did it with ghds...terrible idea
9:46 as rx'd
all sit-ups were unbroken. shin splints made double unders pretty troublesome. feel like there's a massive pr coming for this one next time around.
9:46 as rx'd
all sit-ups were unbroken. shin splints made double unders pretty troublesome. feel like there's a massive pr coming for this one next time around.
25-20-25-10 rep rounds of:
5:13. But after my other workout. Could hava been worse.
Scaled to single-unders x2.
Good thing I had 3 jump ropes, cause I broke the first 2!
Should do better next time
Getting better at those double unders!
du every other one. unanchored situps
Rx 14:22. Double unders are getting better. Still can't string them togetherwil out a single in between
35-25-20-15-10 rep rounds of:
I can do 5 or 6 double-unders consecutively.
forgot to write time down.
sub'd 2xSUs for DUs
unsupported butterfly situps on abmat
shoutout to all those at SpitFire Crossfit in Balad, Iraq!
Did the puppy level, 5:52. Felt good.
Did this one as prescribed. It was definitely tougher than I thought. My abs weren't ready for that many sit-ups.
Finished in 19:20.
My right foot was a little sore after the workout. I'm posting this a few days late, and my right foot has continued to bother me.
Well even with the bait of a great workout in each person's wheel-house...nobody showed.
For 23 Feb 2010.
SSGT Hekel did show up again and did the work outs described...3x1 sub for jump rope, 13 min even.
DU Splits in sec : 33-44-31-19-13.. only had 5 misses, which was great for me. 50 str, 40- 3 misses, 30, two misses, 20-10 str. About as good as I have ever done.
SU were feet free in seconds: 76-73-61-33-16
Time = 6.45...PR by 23s from 18 May 10
Followed by 5x3 Dead Lift
Form was better on DL, no sore back now...we shall see for tomorrow.
Sub'd Spalding heavy rope for dbl unders:
Sub'd 3 single unders for 1 DU:
35 yom 192 lbs
9:00 rxd. Situps slowed me down a little, a few short breaks in double unders. Definitely room to go faster. And oh how far I've come--> last time:
34 year old male 200 lbs.
Did anchored abmat situps. On rounds 20 and 10 I did actual double unders. I think my streak is 5 in a row.
Time this time was 10:03 (pr). Last time was 10:50 doing all jump tucks.
Comment #547 - Posted by: kgw at November 9, 2009 12:21 PM
as Rx'd: 9:06
Jump rope was too long the first round and it caused me to fault on a bunch of DU's.
cfwu(1 round only, pushps for dips, no be)
double under practice.
double unders did not work out today.
with anchored situps with a yoga mat rolled up under my back.
all double unders unbroken.
situps took forever!
CFWU-3. From home. Superman. Burgener.
DU best ever.Think only 2 breaks in 50's once I got rhythm going. 1 break in 40's. 30's unbroken.
Situps-unanchored. Used a couple beach towels for ab mat.
12/9/08: 20:09 - 20 DU each set except last set.
9:50 Nice to know I got smoked by a 9y/o. Anyone know where the closest Curves is???
as rx'd 9:30
m/27/5'9/165 manhattan ks
M/ 37/ 132 lbs/ 5'-6"
As Rx: 4:31 (PR by about 14 seconds)
Did Annie about 10 minutes after heavy back squat WOD and did it in a PR of 4:31 first time I really accurately timed myself. I hit the situps pretty hard. This is the first time I used my x-mas Again Faster jump rope. I like it for speed, but it coils up and it's a little annoying to get the first spin or two. I think I could probably shave of about 10-15 seconds but not much faster. I only missed a couple of DUs so mostly unbroken.. I agree with Speal that the DUs are the rest time in this WOD.
I wanted to do it the same way Speal did to see how I'd fare. First time I'm beating Speal's time. Since he's only about 10-15 lbs heavier than me I usually try to key off his results to see what a pretty optimal result would be.
Anchored abmat situps
9:12...DU's were a struggle today
Warm Up: Greg A's Warm Up
GHD Annie: 28:24 :-)
Umm, that S_cked
Have Fun, Train Hard,
double unders more or less unbroken.
(100518 - 9:33)
CFWU x 3
as rx'd: 8:30 (PR)
36 second PR because I finally have a decent rope (Powermax via Rogue) and can get multiple DU's in a row instead of a single between each.
10:46 (singles on rope)
As rx'd, 5:45.
6 seconds slower than my PR. Did this up at my folks' cabin, at 7300 ft. It didn't feel much different than the regular version. I struggled a bit with double-unders in the round of 50, but only had a few misses after that. Sit-ups were tough as usual; had a surprise ab cramp as I started the round of 40 - otherwise, they went fine. Annie is one of my favorites, and a go-to travel WOD for sure.
7:03 as rx'd: PR
Hard day at work motivated me to give it everything.
At CF Rehobeth - couldn't find rhythm on DUs.
Definitely one of my favorite WODS of all time :) I have to get those sit-ups done faster lol 5:12 (2 seconds from my best ever)
23 unbroken double-unders (new PR).
25 unbroken unanchored situps (new PR).
8:50 as rx'd
with GHD sit-ups
2 pood kettelbell used for swings instead of skipping rope as did this WOD from home so think I would of lost time there
150 single unders, 50 sit ups
120 su, 40 su
90 su, 30 su
60 su, 20 su
30 su, 10 su.