October 28, 2012

Sunday 121028

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

Post time to comments.


Enlarge image

Rachel Steadman.

"Cowboy CrossFit Kids Camp: Deadlifts" with Laura Bradrick - video [wmv] [mov] [HD mov]

WOD Demo at CrossFit USD - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at October 28, 2012 5:00 PM

Love this!!!! Having recently found out I'm pregnant myself and very into crossfit, this is inspiring!! Thank you crossfit!!

Comment #1 - Posted by: Boo at October 27, 2012 5:10 PM

Best. Picture. EVER. Also, fantastic WOD.

Comment #2 - Posted by: Ariel at October 27, 2012 5:18 PM

Cherie's hot!

Comment #3 - Posted by: Matt Chan at October 27, 2012 5:23 PM

Hey, look everyone, it's Matt Chan! Hi, Mr. Chan. And yes, your wife looks wonderful. :D I aspire to do pull ups as effortlessly as she. She's an inspiration to all of us CrossFit chicks.

Comment #4 - Posted by: Ariel at October 27, 2012 5:35 PM

You're not supposed to do overhead exercises when you're that far along.

Comment #5 - Posted by: Pete Easterly at October 27, 2012 5:52 PM

I'll gladly defer to your expertise as to which movements are appropriate for pregnant women at various stages of pregnancy. I think, however, you need to flesh out your point considerably, at least citing some references, for your comment to benefit the CrossFit community. It appears you could help some folks avoid real harm with a little more factual information.

Comment #6 - Posted by: Dave F at October 27, 2012 6:47 PM

Pregnant chicks are sexy!! The WOD looks pretty awful though.

Comment #7 - Posted by: Sully in Gainesville, Ga M/32//180/6' at October 27, 2012 7:09 PM

The issue with those type of movements in that stage of pregnancy is that the strain on the abdominal wall, muscles, and round ligament could literally tear open the placenta and kill your baby.

Reference: my NICU nurse wife who has seen it happen a few times

Comment #8 - Posted by: Jon T at October 27, 2012 7:11 PM

33:08 Rx
Thank you HQ for keeping this at 2 rounds....killa

Comment #9 - Posted by: fathertyme 34/m/6'/175# at October 27, 2012 8:00 PM

I'm exactly halfway through my pregnancy today! I absolutely love this pic... I also love all the pregnancy and CF info found in the journal, Tanya Wagner (amongst other strong women) makes me want to stay strong. Still doing CF 5 or 6 times per week thanks to some great info out there:)

Comment #10 - Posted by: Danielle at October 27, 2012 8:02 PM

Good Strikers!

Comment #11 - Posted by: Brett Fforde at October 27, 2012 8:07 PM

#8 Jon
What your wife is referring to is something called a placental abruption. While trauma such as falling, motor vehicle accidents or direct blows to the abdomen certainly can result in abruption, there is no evidence to suggest that exercise will. Unfortunately that myth still exists and is largely based on animal studies that do not correlate with human data. High blood pressure is linked to about half of placental abruptions - something that mom's who continue to exercise are at much lower risk of. While some women need to limit exercise for medical reasons during pregnancy most women who have been doing xfit for a while can continue to do so safely. I wouldn't recommend trying to set a PR. Reference - medical school and residency

Comment #12 - Posted by: Alison at October 27, 2012 8:42 PM

Thanks Alison! I'm no medical guy myself but I will definitely pass that along to her. Glad to see good discussions about these things.

Comment #13 - Posted by: Jon T at October 27, 2012 8:54 PM

36:37 Rx'd, I totally agree - 2 rounds was enough. 3 of us finished within 1 and a half mins of each other with one guy scaled down on movements. Great fun though

Comment #14 - Posted by: Micah at October 27, 2012 9:00 PM

People that believe there is no evidence that exercise doesn't cause the same abdominal trauma that physical contact can is clearly being naive. Next you'll tell me you can't tear a bicep doing curls.

Comment #15 - Posted by: Shane at October 27, 2012 9:45 PM

CF Hq needs to do a WOD for Ty Woods ASAP.

Comment #16 - Posted by: do-b330 at October 27, 2012 9:58 PM

Shane the deceleration and shear forces caused by falls or blunt trauma is not the same as that caused by lifting weight. Can you tear your biceps, hamstrings rectus etc? - absolutely. Have I ever seen a liver laceration from K2E? - no. Should you be doing box jumps and rope climbs in your second and third trimester -no. Can you exercise safely in pregnancy - yes. It's called common sense.

Comment #17 - Posted by: Alison at October 27, 2012 10:01 PM

what happened with the guys at the end of the "Extended workout footage"?

Comment #18 - Posted by: Joris at October 28, 2012 1:03 AM


36:20 Rx'd

Almost died, in a good way.

Comment #19 - Posted by: Keen-NZ at October 28, 2012 2:26 AM

150 s.u. for d.u.'s

Comment #20 - Posted by: ART/M/44/5'5"/148 at October 28, 2012 3:23 AM

Us active pregnant women are not as fragile as many would think.

It never ceases to amaze me how horrified people act when we do a simple kettlebell swing with proper form - but they think nothing about how we have to haul around a tantruming/kicking 40lb toddler having a fit on a grocery store floor and other fun stuff that comes with not having the luxury to lay on a couch or just walk when you have more than 1 kid.

Qualifications- Due tomorrow and in top health due to consistent exercise (mostly kettlebells) in pregnancy & recovered quickly from a very disastrous first labour due to top physical condition.

Comment #21 - Posted by: alis at October 28, 2012 3:55 AM

20'45 as rx'd
another one harder than it looks :)
thanks CF

Comment #22 - Posted by: matteo 29/6'/200 at October 28, 2012 3:58 AM

I am 14 weeks and doing CF 4-5 x's a week. I love this photo. I still do every movement except handstand pushups, rope climbs, and box jumps. I feel great and I look forward to a successful pregnancy and delivery, considering last delivery was natural without pain Meds and only pushed for 1.5 hrs. Thank you, CF!

Comment #23 - Posted by: Reba at October 28, 2012 4:19 AM

I am 14 weeks and doing CF 4-5 x's a week. I love this photo. I still do every movement except handstand pushups, rope climbs, and box jumps. I feel great and I look forward to a successful pregnancy and delivery, considering last delivery was natural without pain Meds and only pushed for 1.5 hrs. Thank you, CF!

Comment #24 - Posted by: Reba at October 28, 2012 4:19 AM

instead of all the men advising women how they should/should not exercise during pregnancy, could we hear from some girls HAVE injured themselves working out during gestation ?

alison is right - it's called common sense.

Comment #25 - Posted by: BL at October 28, 2012 4:32 AM



Comment #26 - Posted by: Cosmo at October 28, 2012 4:50 AM

How does someone doing CF for less than six months get on HQ staff??

Comment #27 - Posted by: Stacy at October 28, 2012 4:55 AM

Scaled pull ups to jumping
Scaled 75 DU to 300 singles
Nearly puked at the overhead squats both rounds
Thank goodness only 2 rounds
Awesome WOD
Thanks CF

Comment #28 - Posted by: Rach at October 28, 2012 5:11 AM

25'44 overhead sqauts are very tuff I dropped the weight after 20 reps

Comment #29 - Posted by: bbr1914 at October 28, 2012 5:30 AM

29:50 rx

Comment #30 - Posted by: gb 45/m/71"/185# at October 28, 2012 5:49 AM

Pull ups done with 65# band
Behind the neck squats with 45#
150 su


Comment #31 - Posted by: ripfit at October 28, 2012 5:52 AM

Nice work Laura!!

Comment #32 - Posted by: Chris Fen-Mac at October 28, 2012 6:05 AM


As rx'd


Completed round 1 in 13:50.
Butterfly-abmat-sit-ups like shown in the video took a lot of time.

Comment #33 - Posted by: Memuc at October 28, 2012 6:51 AM


47:03, round 1 at 21:55

sub: #75BB overhead squat for #35DB x 2. It was murder.
sub: 75 double unders for 75 jumping jacks

Comment #34 - Posted by: MarSayoh at October 28, 2012 7:26 AM

Sunday musings...

1) Show. "Don't worry about showing other people, show yourself." - Miguel Cabrara.

I like that.

2) End. "In the end everything will be all right; if it's not all right, it's not the end."

3) BMI. Some so-called "enlightened" (no pun intended) companies have begun to use the BMI to determine an employee's contribution to his/her health insurance premiums. While the public at large (pun intended) will be enlightened (not sure) to learn that size in their case matters, CrossFitters and other strong people will find themselves on the wrong end of a new type of discrimination. (Our Warfighters have faced something similar for a long time)

Here's my bid: do the same thing with a much more telling metric. Use % Body Weight Fat instead. If you must have some sort of body habitus number use the waist/hip ratio as well. The BMI is a lazy man's measure which fails to take into account real fitness or health success stories. %BW Fat is just too easy and too inexpensive any more to not use instead.

Heck, you don't even need to do any math.

4) Retirement. Knowing when to hang it up is hard. I am a retired football player who works with his hands for a living. I will have to retire again, at least from the technical part of my job, sooner than I am prepared either mentally or spiritually to do so. It is the nature of the beast when one has a physical vocation or pursues a physical avocation.

Knowing when, and why, to hang it up is hard though. It's especially hard when you must choose to retire from one thing in order that you may better pursue another. It's brutally, bitterly difficult when you decide to hang up your spurs even though you know that you are better than almost anyone else in that arena, but you've either slipped below your own acceptable level of performance, or know that you will slip if you devote even a little bit less time and effort to that pursuit. (As an aside, the inflection point when you realize that you have peaked and will never get better, that you must exert as much effort to just stay at your level as you did to get there, is a bitter crossroad in itself).

There are lessons for each of us to learn by observing those who choose to retire rather than be retired. These lessons are all the more poignant if they are accompanied by a narrative provided by the retiree explaining "why" and "why now". So it is today with my young friend Jul!e F0ucher who has announced her retirement as a Games athlete (www.juliefoucher.com). Embarrassingly blessed with multiple gifts and aware that she has reached a crossroad where she must choose which of those gifts she will emphasize, she has chosen to place her academics first. Moreso, she has graciously told us why.

It is there, in the "why" of which she writes, that the lesson lies. The pursuit of excellence, of a personal peak, bespeaks a certain maturity as well as an understanding of the burden bourn by the gifted, born of their gifts. Jul!e must first "show herself" that she has made a full commitment, met her own standard, so that one day she will be able to retire, again, in the full knowledge that she cheated no one, least of all herself, in the full pursuit of her peak.

"Without heroes we are all plain people, and do not know how far we can go."

Having already gone farther than almost anyone in one domain, inspiring countless people along the way, Jul!e has retired as a Games competitor and will now fully pursue her career in medicine. Who knows how far she will go; how cool if she takes us all along on this ride, too.

I'll see you next week...

Comment #35 - Posted by: bingo at October 28, 2012 7:29 AM

Does anyone know the artist and song title for the tune at the 10:00.00 to 11:00.00 mark of the extended version? Thanks.

Comment #36 - Posted by: Ronnieboy at October 28, 2012 7:45 AM

Musings in the filter. Gonna stop making any effort to figure out why and just accept my weekly fate LOL...

Comment #37 - Posted by: bingo at October 28, 2012 7:49 AM

That baby is going to be one hard ass fire breather ...

Comment #38 - Posted by: Dangerous Brian at October 28, 2012 8:06 AM

2012-10-28: Sub 20rnds of 5PU's/8GHSU/5OHS95#/20sngls. 32:06 (1:26-:43)

Comment #39 - Posted by: gs at October 28, 2012 9:07 AM

As rxd 22:31. First round of pull ups went 44 straight. So close to unbroken. Round 2 was not as good as everything was breaking down! Nice one HQ.

Comment #40 - Posted by: Kurt M/39/185 at October 28, 2012 9:20 AM


26:57 Rx'd

Comment #41 - Posted by: Johnny Daniels at October 28, 2012 9:27 AM

26:30 as rx'd.

What a killer, trying to do DUs after the overheads was laughable.


Comment #42 - Posted by: Dom H at October 28, 2012 9:34 AM


OHS with 45# bar only.

Comment #43 - Posted by: Kevin C. (M/53/5'11"/175) at October 28, 2012 9:37 AM

Dunno...just saying that I'm not going to risk the life of my unborn child doing squats or overhead movements when other exercises are just as good for maintaining fitness. Universal scaleability, right?

Comment #44 - Posted by: concerned mother at October 28, 2012 9:37 AM

Was sickend by this image ... I've had 3 children and still fit with out risking so much ... As an obgyn rn and mother of three I'm horrified ..

Comment #45 - Posted by: Nancyrn at October 28, 2012 9:43 AM



Comment #46 - Posted by: ukr17 at October 28, 2012 10:03 AM

Scaled pullups (after first 25 arms gave up) to Bodyweight rope pulldowns. Plus the overhead squat was done with 20 kg (44 lbs). At the first round mistakenly made 75 squats instead of 50. On the second round 6 pull-ups before switching to rope pull-downs (made the whole 50 then). Squats came out 50 on the second round, too. Hurts like hell walk stairs downwards :D

Comment #47 - Posted by: jankka at October 28, 2012 10:21 AM

You are all cordially invited to saunter over to CrossFitMoms.com for some research and refreshments. You know, "measurable, observable, repeatable," data and all that stuff that's soooo much less interesting than opinion, or how you feel.

Although we really do care how you feel. Really. We do.

Husband of L&D nurse.

Comment #48 - Posted by: bingo at October 28, 2012 10:26 AM

Good WOD. Clocked in at 21:13, RX'd.

Comment #49 - Posted by: Thomas at October 28, 2012 10:56 AM

How are you "risking the life" of an unborn fetus by practicing squatting?

If you are a mother, then certainly you recall how important squatting is when it comes to labour? To keep the pelvis open for optimum delivery and use gravity to your advantage?

Comment #50 - Posted by: alis at October 28, 2012 10:58 AM

To all subbing 3x single unders for the doubles, check the FAQ. Loosely quoting "the intensity of single unders in no way matches double unders. Tuck jumps should be used in a 1:1 ratio." If you haven't done the tuck jump yet, it's murder. Also, I have a crappy rope which makes it nigh impossible for doubles. Suggestions?
Keep pregnancy debate going, as fitness seems very secondary to fetal health

Comment #51 - Posted by: Blake at October 28, 2012 10:59 AM


Rx'd 33:37

Double unders where actually very hard... not used to rope dance!

Comment #52 - Posted by: Francis at October 28, 2012 11:02 AM


Comment #53 - Posted by: Francis at October 28, 2012 11:03 AM

And to add-

I found kettlebell swings to be one of the best exercises in both my pregnancies - the kettlebell is very accommodating to a growing baby belly and obviously quite safe assuming you actually know how to do a proper movement!

Besides, I found it a lot safer than dragging a 40lb tantruming toddler through a parking lot. It's a shame nobody bothered to scold me for that at 40 weeks pregnant (due tomorrow) but I must be insane for using a 12kg kettlebell in a proper fashion ;)

Comment #54 - Posted by: alis at October 28, 2012 11:07 AM

Time 27:19
Had no jumprope so subbed du for
1ft high lateral hurdle jumps.
Great photo. EPIC

Comment #55 - Posted by: Eddie C. at October 28, 2012 11:27 AM


39 as RXed double unders were my slow point but overall great workout!!!

Hoooah Army Crossfit!!

Comment #56 - Posted by: SFC AB at October 28, 2012 11:30 AM

5,10"/ 170/ m
18:45 rxd

Comment #57 - Posted by: Eddie at October 28, 2012 11:30 AM

I normally only post my WOD results, but.
I must say "Pregnant woman are beautiful!"
Exercise during pregnancy why not?
Use common sense
Back in the day woman and pregnant woman where mentally and physical fit by working: keeping their husbands in line, killing chickens or whatever and cooking it for dinner, cleaning, getting wood for the fire, carrying water from the well, washing clothes in the creek, taking care of the other children, shooting guns to protect loved ones.
And they give birth to children

Nowadays; woman and pregnant woman are still strong and fit by exercising. They are still keeping their husbands in line, still protecting their children and loved ones. They’re working in many fields that require mental and physical fitness, law enforcement, detention facilities, first responders and the US Military.
And they give birth to children

“Work hard, use your common sense and don't be afraid to trust your instincts”
Fred L. Turner

Comment #58 - Posted by: Pete in Sun City at October 28, 2012 11:39 AM

29:52 rx

Comment #59 - Posted by: ron rost at October 28, 2012 11:46 AM

24:41 as RX'd. Slower than I thought.

Comment #60 - Posted by: Edwards M/16/5'11/175 at October 28, 2012 11:57 AM


as rx'd


Shoulders really struggled on OHS... Need to spend some time opening them up.

Comment #61 - Posted by: Brian R at October 28, 2012 11:59 AM

M 24 5 9" 182

Rx'd 47.30 wow what a beast, absolutely loved it though

Comment #62 - Posted by: Robbie wakes at October 28, 2012 12:04 PM


Comment #63 - Posted by: Rob at October 28, 2012 12:08 PM

Two rounds for time of:
25 Pull-ups
25 push-ups
75 Sit-ups
12 pound Overhead squat, 50 reps
75 Double-unders


Comment #64 - Posted by: Carole (F/54/5'6"/135) at October 28, 2012 12:15 PM

as rx'd

Comment #65 - Posted by: scfd1_9607 at October 28, 2012 12:35 PM


Comment #66 - Posted by: Nicholas (M/27/5'10"/180) at October 28, 2012 12:42 PM

37:58 RX. Sit-ups always slow me down. 31; 6'6" 195#

Comment #67 - Posted by: Duffman at October 28, 2012 12:54 PM

A study of more than 92,000 pregnant women found that most types of exercise (with the exception of swimming) correlated with a higher risk of aborting prior to 18 weeks. Increasing time spent on exercise was associated with a greater risk: an approximately 10% increased risk was seen with up to 1.5 hours per week of exercise, and a 200% increased risk was seen with more than 7 hours per week of exercise. High-impact exercise was especially associated with the increased risk

Comment #68 - Posted by: Skinner at October 28, 2012 12:57 PM

Great pic, Rach! You look amazing.

Comment #69 - Posted by: EC at October 28, 2012 1:12 PM

OHS scaled to 65#
And tuck jumps 1:1 per faqs subs recommendation
Tough WOD. For some reason the second four of OHS were much better.

Comment #70 - Posted by: Sully in Gainesville, Ga M/32//180/6' at October 28, 2012 1:22 PM

26 / M / 5'9" / 140lbs

Scaled to
1 round, 45lb overhead squats


I planned on doing both rounds, but it was taking too long.

Comment #71 - Posted by: BC at October 28, 2012 1:24 PM

30:31 Rx'd


Next: storm prep for time!

Comment #72 - Posted by: james.patrick [M/50/66"/135] at October 28, 2012 1:32 PM

Doubles killed me. Couldn't maintain the timing.

Comment #73 - Posted by: BPemberton at October 28, 2012 1:53 PM


Mostly as Rx'd (subbed tuck jump for DU)
also used a 15lb vest (not for sit-ups)
OHS are still slow and steady.

Comment #74 - Posted by: Mike A. at October 28, 2012 1:55 PM


Comment #75 - Posted by: mlt at October 28, 2012 2:06 PM

Whats the name of this workout?

Comment #76 - Posted by: Agar at October 28, 2012 2:21 PM

Modified / Scaled for my TKA
Done with deliberate and controlled form
No jumping = no double-unders
One round for time of:
50 Pull-ups
75 Unanchored AbMat Sit-ups
75 pound Overhead box squat, 50 reps
Control issues on OHS reps 29, 41, and 46

Comment #77 - Posted by: Pete In Sun City at October 28, 2012 2:23 PM

33:48 as rx'd

Comment #78 - Posted by: Ronnieboy at October 28, 2012 2:37 PM

omg, my shoulders and forearms are screaming at me! one hell of a work out....31 min

Comment #79 - Posted by: jtotch at October 28, 2012 2:42 PM


as rx'd

As my 4th WOD ever the pull-ups and ohs took forever.

Comment #80 - Posted by: Jordan at October 28, 2012 2:42 PM

50 band pull ups
75 sit ups
50 ohs 45# broken
50 tuck jump
Misread # of DUs

Comment #81 - Posted by: D.S. at October 28, 2012 2:52 PM



Comment #82 - Posted by: Schmidty54 at October 28, 2012 2:53 PM



Comment #83 - Posted by: Schmidty54 at October 28, 2012 2:54 PM


As Rxd 27:40

@#74...assume your time is for ONE round?

Comment #84 - Posted by: Jon Craig at October 28, 2012 2:55 PM

41:06 pack but 35 pullups Per rd with bands as needed, OHS couldnt go down all the way due to poor calf flexibility and rowed 500 / rd since cant jump;recovering from broken leg

Comment #85 - Posted by: RussA at October 28, 2012 3:03 PM

@ #76 Yeah, that was for one round and total was 25:15

Comment #86 - Posted by: Schmidty54 at October 28, 2012 3:14 PM

Cacho 32:50
Zepeda 35:43 ripped open my hand on the 2nd round of pull-ups. Lost some serious focus. Nice Long session with a buddy. First Time I have completed a main site Workout in a Long Time!!!

Comment #87 - Posted by: RockyZ at October 28, 2012 3:20 PM

27:19 rxd
Great WOD

Comment #88 - Posted by: Luis at October 28, 2012 3:25 PM

Scaled it down to the following...
Two rounds for time of:
50 Pull-ups
75 Sit-ups
45 pound Overhead squat, 50 reps
50 Double-unders

Comment #89 - Posted by: Jason Crocker at October 28, 2012 3:32 PM

M 35/5'5/150
26:12 This was way harder than I first thought.

Comment #90 - Posted by: Jason at October 28, 2012 3:33 PM

Scaled to 55#(25kg) OHS
Sub tuck jumps for DU

Two rounds for time of:
50 Pull-ups
75 Sit-ups
55 pound(25kg) Overhead squat, 50 reps
75 Tuck jumps


Comment #91 - Posted by: Saganamooo at October 28, 2012 3:34 PM

Scaled down to 45lb barbell overhead squat to work on form, subbed tuckjumps for double unders, that was a big mistake but otherwise as Rx'd 36:41

Comment #92 - Posted by: T. Harbin at October 28, 2012 3:54 PM

Ran a mile for warmup - bad idea.
Accidentally hit my timer around min 9. Total WOD time is around 44 min - this is a guess.

Rough on the shoulders.

Comment #93 - Posted by: Jeremy A. Olive at October 28, 2012 3:55 PM


2 rounds for time
50 Pull up
75 sit up
75 overhead Squat @ 45#
75 Tuck Jumps


Comment #94 - Posted by: Aldo Villasenor at October 28, 2012 3:57 PM


2 rounds for time, scaled

50 Pull-ups
75 Sit-ups
50 Overhead squat @ 45#
75 Tuck jumps


Comment #95 - Posted by: Aldo Villasenor at October 28, 2012 4:00 PM

As RX'd besides jump ropes. Did 2 single unders for each double under.


Comment #96 - Posted by: MattPatt at October 28, 2012 4:21 PM

1 round ... 20:33

Comment #97 - Posted by: Brett C. m/31/6'0"/175lbs. at October 28, 2012 4:33 PM

Ahhh...the CF pregnancy debate. Women, you know your body! It is called "intuition," and while the modern technologically advanced medical community would often try (unintentionally, I suppose) to discount it, that is what you use, for yourself, to determine whether KB swings are good for you at whatever stage of pregnancy you are in. When I was pregnant with my third, I could do kipping pullups comfortably during the first and third trimesters (with a band during the last few weeks). Not the second trimester. I listened to my body. I also birthed my last two at home with a midwife. Because I listened to my intuition, that gut feeling that tells you whether something you are doing to your body is helping it or hurting it, when you aren't pregnant and decide whether or not to PR or hurt yourself, or when your greatest priority is your child within you. Don't assume that what works for YOU at xx weeks gestation is the only route. Don't assume that the medical community overrules intuition in a natural process. Stepping off the soapbox now.

Comment #98 - Posted by: KellyO at October 28, 2012 5:23 PM

age 22 bw 170


pullups were varied on grip/kip
situps sucked as expected
ohs done with 15# bar and sit/stand to mats + 35# plate
did 150 singles on one foot

Comment #99 - Posted by: Chris S at October 28, 2012 5:26 PM

Rx'd - 29:33

Comment #100 - Posted by: DPL at October 28, 2012 5:32 PM

Rx'd - 27:23 (butterfly abmat sit ups)

Comment #101 - Posted by: Townsend m/29/5'8"/138 at October 28, 2012 5:42 PM

45# sqauts. Did 5 unassisted pullups then used leg for assistance. Weak. Subbed tuck jumps for double unders. 31:00

Comment #102 - Posted by: Todd walters at October 28, 2012 5:55 PM

Maybe everyone should consider their own feelings about this photo and why they feel this way. This photo is really not anyone else's business, in the end, accept the Mother and Father. Obviously this woman has done her research and asked for the opinion of professionals she trusted (not you!) and feels completely comfortable with what decisions she has made. I have never been pregnant but my first feelings about this photo was that she is very dedicated to her body and baby. Maybe we are touching on some other subjects though?

Comment #103 - Posted by: Nicole at October 28, 2012 6:05 PM


Subbed 50 pushups for situps because my butt is still bloody from too many situps

35 lbs OHS


Comment #104 - Posted by: Guillaume at October 28, 2012 6:10 PM

29:53 rx

Comment #105 - Posted by: Eric at October 28, 2012 6:31 PM

First Ever WOD, first ever CrossFit related anything matter of fact. I'm more of a power lifter/body builder but I'm always up for a challenge. Definitely start incorporating more WODs weekly. OH squats re the devil though.

Comment #106 - Posted by: Matt L. at October 28, 2012 6:37 PM

RX'd 45:14

Wanted to barf and quit so bad. Sucky time but so glad I stuck it out.

Comment #107 - Posted by: Patrick C (M/30/5'11 /207 lbs) at October 28, 2012 7:35 PM

I agree with Alis. I was 9 months pregnant and carrying around a 19 month old, diaper bag, bags of groceries, all at the same time. A kettlebell swing is a completely controlled movement, or should be. I don't see any danger or harm in doing that or other exercises. Maintaining good physical condition during pregnancy? What everyone who wants better health (lower blood pressure, more stable blood sugar, better mental condition) for themselves and their child should do!

Comment #108 - Posted by: kim at October 28, 2012 7:54 PM

Earthworm scaling as gym prepared to close ...

8 min AMRAP of 15 jumping negative pullups, 15 situps, 15 ohs 55# = 2 rounds + 15 pullups + 15 situps + 7 ohs

pumped about minimal elbow issues during pullups

Comment #109 - Posted by: matt h at October 28, 2012 7:54 PM

RX'd 22:30

Comment #110 - Posted by: Jake at October 28, 2012 8:06 PM


Comment #111 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 28, 2012 8:09 PM

@ home, 55# OHS, abmat su's CFS style,

Comment #112 - Posted by: Jeff & Charity @ CF Snohomish at October 28, 2012 8:35 PM

I just wanted to say that I have absolutely no comment on pregnant women and how they decide to take care of themselves while carrying a child.

You may now revel in my wisdom (father of two).

Comment #113 - Posted by: Ryan M/38/6'5"/220 at October 28, 2012 9:48 PM

M 33/221 lbs/511
Ahhhhhh, pull ups and Du were really hard

Comment #114 - Posted by: Shakatama at October 28, 2012 11:19 PM


Wow, this one deserves a name.

Comment #115 - Posted by: soy M/31/6'1"/190 at October 28, 2012 11:46 PM


Scaled OHS to 20kg
Subbed 3:1 single-unders for double-unders

Comment #116 - Posted by: Brett (M/24/188cm/74kg) at October 29, 2012 12:28 AM

as rx'd @ HCHS


Comment #117 - Posted by: ferb44 176# at October 29, 2012 2:09 AM


Comment #118 - Posted by: Adhish Chhabra at October 29, 2012 2:16 AM

rx'd 29:58

Comment #119 - Posted by: Mark S. at October 29, 2012 3:50 AM


Comment #120 - Posted by: George at October 29, 2012 4:13 AM

Great pic

We home-birthed our two children and you would not believe the barrage of negative advise warning us against such a dangerous, foolhardy life-endangering practice!

Pregnant woman are tough.

Comment #121 - Posted by: mikeyb m/51/179 at October 29, 2012 5:37 AM

2 Rounds....
25 PullUps
25 75# Front Squats
50 Double Unders
50 Weighted Sits
Good Workout

Comment #122 - Posted by: dyagg at October 29, 2012 6:00 AM

2 Rounds....
25 PullUps
25 75# Front Squats
50 Double Unders
50 Weighted Sits
Good Workout

Comment #123 - Posted by: dyagg at October 29, 2012 6:01 AM


RX'd - 34:21

Comment #124 - Posted by: Martins at October 29, 2012 6:02 AM


2 rounds
30 pull-ups
50 sit-ups (w/ AbMat & soles together)
30 OHS, 40#
50 DU's (counted attempts)


Comment #125 - Posted by: mom to five at October 29, 2012 6:23 AM

Rx 35:57

Comment #126 - Posted by: ffkwill at October 29, 2012 7:21 AM

Scaled to bar only on OHSs (15kg)
Only did 1 and a half rounds (split second round up with sets of 25 and 40 instead of 50 and 75.)

For my husband -
RX OHS weight
Same rounds/reps as me;
Breakthrough on double unders for him, did 20 in a row for first time ever; DUs took a lot of the time.

Comment #127 - Posted by: Kristina 29/f/5'2"/122 at October 29, 2012 7:37 AM

M/38/134 lbs/ 5'-6"
Karen = 150 wallballs with 20 lb ball to 10' target For Time
I did this in about 9:25
(I did this as 15 x 2 then 12 rounds of 10 reps with little breaks in between sets)
I then went immediately into the DU
I did 200 in about 3:20
I was REALLY not feeling well, and it was pre-huricane weather outside.. which actually felt good to me.. lots of wind.. no rain yet. I did this right after putting the kids to bed... took about 10 minutes to stretch inside then went outside and banged out the workout.
I did a little stretching on the bench outside and felt better Post WOD than before... always the goal.
Total WOD done under 12:45

Comment #128 - Posted by: Anton at October 29, 2012 8:16 AM

nice musings today bingo. at the stage now in work that i'm as good as going to get, but still love what i do. crossfit has helped me believe i can still do physical work for another 30 yrs. bet julie will 'unretire' when she hits masters age.

time: 23:26
subbed 3 singles for du's(225/rd), otherwise rx'd

i'll retire when i can master handstand walks and du's, ha.

Comment #129 - Posted by: mtvet at October 29, 2012 8:41 AM

Jeff @ 2.0

Comment #130 - Posted by: Jeff & Charity @ CF Snohomish at October 29, 2012 8:43 AM


Comment #131 - Posted by: Jeff A. at October 29, 2012 10:29 AM

Subbed jumping pullups both rds
225 singles each rd instead of DU


Comment #132 - Posted by: jlew/33/6'5'/220 at October 29, 2012 10:53 AM

29:09 as rx'd

Comment #133 - Posted by: SB at October 29, 2012 11:06 AM

Rx'd - 35:19

2nd half of 2nd round was very hard.

Comment #134 - Posted by: Michael m/50/5'9"/175/MI Survivor at October 29, 2012 11:11 AM

26:44 as rx'd

Comment #135 - Posted by: James M/30/5'7"/155 at October 29, 2012 11:15 AM

45# OS
Everything else rx

Comment #136 - Posted by: Brad/6'4"/205/m/32 at October 29, 2012 11:30 AM

As rx'd, 20:51.

That was a real ass-kicker. I forget how the bodyweight WODs can sneak up on you. I thought I would go for it on pull-ups since I was fresh at the start, and got the first 42 (PR)! So first round was 42-8; second round was 15-10-10-10-5. Took sit-ups slow and smooth until it got too painful, then broke them into chunks of 5 and 10. OHS were 30-20 / 25-15-10. Double-unders hurt more than they usually do; I had the strange sensation of breaking double-unders not b/c I missed, but b/c I was gassed. It was not a pleasant sensation. Totally spent at the end, and still having trouble straightening my arms. Not a great sign...predicting serious DOMS in the forearms.

Comment #137 - Posted by: Mel 39/m/5'10"/175 at October 29, 2012 12:18 PM


50 assisted pullups
25 situps
50 OHS @30 kg.
25 situps
75 tuck jumps
25 situps


Comment #138 - Posted by: Jose-Luis Morales at October 29, 2012 1:16 PM

22:56 as rx'd. abmat for SU, and rubber rope for DUs.

Comment #139 - Posted by: Kyle Bisceglie 45/5'10/180/m at October 29, 2012 1:38 PM



That was absolutely brutal! How is this not a benchmark/hero WOD?! I feel like I'm made out of jelly. Had to scale the OH Squats to 65lbs for round 1, then 45lbs for round 2, still developing my form.
Double unders felt like they were never going to end!

To the inventor of this WOD, you sir/m'am are a pain merchant.

Comment #140 - Posted by: James O'Reilly at October 29, 2012 1:47 PM


Comment #141 - Posted by: Pacers at October 29, 2012 1:53 PM


Comment #142 - Posted by: myles456 at October 29, 2012 2:50 PM

18:49 Rx'd

Comment #143 - Posted by: Chandler at October 29, 2012 2:56 PM

Ok, so during my last pregnancy of my now miss 2 I was not told off for having to lift a 20kg boy around, constantly lifting him especially when he had a broken leg. This did however result in severe abdominal separation (4 fingers wide in the end instead of 2) by the end of my pregnancy and almost being unable to walk because of the pain in my pelvis. My baby was fine, it was an extremely unfit me that suffered. When I started cross fit My ab separation was still at 2 fingers wide and I found out I was pregnant again. 4 weeks in my separation was down to 1 finger width, checked last night and I have no gap. I have been cross fitting for around 10 weeks and now almost 16 weeks I will not stop. With my own common sense, listening to my own body and with the help and knowledge of my coaches I will continue cross fit, no matter how scaled for my ability, as long as I can. I have never felt stronger and I am still getting stronger and losing the toxic fat from my body as I exercise responsibly.....and I love kettlebell swings...one of my faves :)....and I love this pic!

Comment #144 - Posted by: Mum of 3 at October 29, 2012 3:51 PM

23:36 w/ goblet squat

Comment #145 - Posted by: Bnbaucom at October 29, 2012 4:01 PM

as rx'd 29:36

Comment #146 - Posted by: Saam at October 29, 2012 4:23 PM


Comment #147 - Posted by: Andres Pacheco at October 29, 2012 4:48 PM

18:15 RX'd

Comment #148 - Posted by: BH2 at October 29, 2012 4:56 PM

2 rounds
50 Pull-ups (band
75 Sit-ups
21kg Overhead squat, 50 reps
40 Double-unders 80 simples (1double 2 simple alternated)

Comment #149 - Posted by: lucio1928,M/40/184cm/96kg at October 29, 2012 5:27 PM

i dont believe anyone did this in under 20 mins.... ridiculous

Comment #150 - Posted by: darryl at October 29, 2012 5:28 PM


Substituted double infers for unbroken tuck jumps. Brutal.

Comment #151 - Posted by: Ethan Motley at October 29, 2012 5:41 PM

Rx'd 22:07

Comment #152 - Posted by: Matt L at October 29, 2012 5:53 PM

19:20 RX'd

Comment #153 - Posted by: Codi W. at October 29, 2012 5:57 PM

27:27 Rx.

37 unbroken pull ups in the first round,a PR! Good fun WOD.

Comment #154 - Posted by: Justin at October 29, 2012 6:28 PM

17:01 @ cf snohomish

Comment #155 - Posted by: Jdisch at October 29, 2012 7:47 PM

34:50 pullups 30 and 25 - all other full range!

Comment #156 - Posted by: akaG4_Russian at October 30, 2012 12:40 AM



Comment #157 - Posted by: Tom Juhn at October 30, 2012 3:43 AM

Just finished level 1 cert and wanted to say thanks to all the instructors for putting on a very well organized event. Coach Nuno Andy, Joe, Courtney, and Nicole Thanks so much for All the great advice and for sharing your what seemed like infinite knowledge on not only crossfit but health and fitness as well. Thanks again Canted wait till the next course.

Comment #158 - Posted by: Dwight Holloway at October 30, 2012 5:07 AM

as rx'd


way tougher than I thought

Comment #159 - Posted by: Bells at October 30, 2012 5:37 AM

40 pullups
75 situps
45 45lb OHS
75 DU

only managed 12 pullups on the second set, everything else complete.


Comment #160 - Posted by: brett_from_wylie at October 30, 2012 5:47 AM


28:16 Rx
tougher than it looked

retired army 1SG
clarksville, TN

Comment #161 - Posted by: mark nash at October 30, 2012 6:56 AM

Scaled OHS to 45#....starting to actually get my form down though...not on my toes as much and keeping heels down
Scaled 75 double unders per round for 100 regulars

Comment #162 - Posted by: Justin-M/26/5'8"/205 at October 30, 2012 7:44 AM



Comment #163 - Posted by: Paul Daniel at October 30, 2012 8:17 AM


Change before you have to. -- Jack Welch

Smart man.

Comment #164 - Posted by: J.T. at October 30, 2012 10:03 AM

Clock stopped probably would have been 45 min
Rxd but 45 OHS on last rnd

Comment #165 - Posted by: Johnh 44/205 at October 30, 2012 10:03 AM


Comment #166 - Posted by: Kevin: M/41/195/6' at October 30, 2012 10:46 AM

51.35...2nd CF workout ever. Love it.
Lost a ton of time from transitions in my crowded gym
Pull ups killed me...took ~7 sets to get the 2nd set of 50. Need to learn to kip
Subbed 100 regular jump ropes for d.u.'s

Phenomenal workout.

Comment #167 - Posted by: TW: M/27/210/6'5 at October 30, 2012 12:59 PM

33:45 rx.d

Comment #168 - Posted by: jpg/50/5'10"/170 at October 30, 2012 1:22 PM

Scaled two rounds:
25 pull ups
25 banded pull-ups
75 an mat sit ups
50 ohs 52.5
75 double unders

36 min.
It was a tough one! My first main site WOD. I loved it!

- pregnant women are the most beautiful thing! Stay fit ladies!

Comment #169 - Posted by: Hannah at October 30, 2012 2:03 PM

43mins rx'd

Comment #170 - Posted by: AGL at October 30, 2012 2:32 PM


19:02 rx'd

Comment #171 - Posted by: Dave Berry at October 30, 2012 3:30 PM


Scaled due to dicey shoulders lately

2 rounds
25 band assist pullups
50 sit us
50 OHS w 10# bar
50 double unders


Comment #172 - Posted by: JuliePlatt at October 30, 2012 4:24 PM


Comment #173 - Posted by: Russell32 at October 30, 2012 5:49 PM


Comment #174 - Posted by: JT m/39/5'10"/175 at October 30, 2012 8:41 PM

Two rounds for time of:
50 Chin-ups
75 Sit-ups
30kg squat & should press, 25 reps each
150 skips
1hr 05 (slow I know, just started CF and so motivated)

Comment #175 - Posted by: Rod at October 30, 2012 9:37 PM

I go to a commercial gym and everybody looks at me like I'm an idiot who does kipping pull-ups. I just learnt the transition today for it. Felt like I didn't belong. I want to go to a cross-fit gym but it's just so expensive for me

Subbed 75lb to 45lb
everything else as Rx'd @ 42:42


Comment #176 - Posted by: AlbertS at October 31, 2012 1:29 AM


rx'd 30:17

Comment #177 - Posted by: david rochon at October 31, 2012 6:06 AM


25:15; 45 lb bar for OHS

Comment #178 - Posted by: Chad Bakken at October 31, 2012 6:10 AM

30 PU's
50 Sit ups
30 45 lbs overhead squats
50 DU's
And my knees hurt

Comment #179 - Posted by: Zim at October 31, 2012 8:32 AM

Another issue with overhead movements is that the relaxin hormone is preparing the hips for birth by "relaxing" the connective tissue. The relaxin cannot chose which joints to apply itself to so all joints are effected, particularly the shoulders and hips. This puts the mother at an increased risk of injury in all joints if moving a heavy load.

This does not take into account the newly doubled blood volume and heart murmurs temporarily caused by the increased volume.

Ladies, listen to your body, use moderate loads and keep working out if your energy levels support it. Like another commented, follow scaling on CrossfitMom.

-Father of a beautiful 6 month old girl, whose mother Crossfitted as she was able to throughout the pregnancy.

Comment #180 - Posted by: JT at October 31, 2012 9:11 AM

RX'ed Time 21:39

Comment #181 - Posted by: stryder9 M/37/5'8"/155# at October 31, 2012 10:46 AM

rd 1 22:30;
failed after 2 sets into rd2: 35:00;

rd 1:
pull-ups: 10, 10, 21-50 jump-assisted;
sit-ups: 25, 25, 25;
OH squats: 10x75#, 4 sets 10 reps X 55#;
sub'd 150 1X-unders for 2X-unders: 100, 50;

rd 2:
pull-ups: 10, 5 jump-assisted;
sit-ups: 25, 25;
OH squates: 2 sets 10 res X 55#;
sub'd 150 1X-unders for 2X-unders: 50, 100;

Comment #182 - Posted by: djf at October 31, 2012 12:21 PM

rx'd one round 46:19

Comment #183 - Posted by: Nate at October 31, 2012 12:35 PM

scaled to 45 pounds for 40, 75 lbs on last 10
33 minutes

Comment #184 - Posted by: cort at October 31, 2012 12:36 PM


OH squat 35lbs

Comment #185 - Posted by: abh f/27/5'5/130 at October 31, 2012 4:56 PM


35lb OH squat

Comment #186 - Posted by: abh f/27/5'5/130 at October 31, 2012 5:03 PM

30.13 ASRX+

bumbled through with swiss ball GHDish sit ups and a rope with no handles.

"the greatest adaptation is between the ears" Coach

Comment #187 - Posted by: Nathan m/165#/1979/ since 2008 - at October 31, 2012 5:37 PM

As RX'd

Comment #188 - Posted by: Matt Burritt at October 31, 2012 5:43 PM


2 rounds for time of:
50 pull ups
75 sit ups
50 overhead squats (no weight, brum stick)
75 15" box jumps

Comment #189 - Posted by: Zayed at November 1, 2012 12:07 AM

Rachel, you ( and your baby) rock!

Comment #190 - Posted by: Andrew Stemler at November 1, 2012 1:04 PM

38:45 subbed 150 singles per rnd

Comment #191 - Posted by: cscarr52 at November 1, 2012 1:42 PM

1 rd, 45lb ohs

Comment #192 - Posted by: ecp2 at November 1, 2012 3:33 PM

23:14 Rx'd

Comment #193 - Posted by: Peter Nemr M/31/65.5"/172 at November 2, 2012 4:08 AM

23:14 Rx'd

Comment #194 - Posted by: Peter Nemr M/31/65.5"/172 at November 2, 2012 4:09 AM

First time for awhile.

capped it at 25 minutes and only did 35 overhead.

Got through 29 pu on second round.

Comment #195 - Posted by: Scratchy at November 2, 2012 6:30 AM


Sub'd 225 SU for double under

Comment #196 - Posted by: Gravy at November 2, 2012 8:33 AM

32:24 as Rx'd
Broken sets on Pullups, Ovhd sqts and Double unders.

Comment #197 - Posted by: PW56 at November 2, 2012 9:59 AM

20:09 as Rx'd

Comment #198 - Posted by: Jetté 43/M/5'11"/175 at November 2, 2012 12:41 PM

Just over 18 min Rx

Comment #199 - Posted by: D Rock at November 4, 2012 2:09 PM

CFWU-2. Monkey touches instead of PU 2nd. Superman. Burgener. Row 500m.
PU not bad overall. Sets of 10 through 20 on 2nd round then 6's. Breaks too long in between sets of 6. Situps not bad once I got good breath for each rep. Use feet to push myself back down. OHS not bad, esp w/good breath & getting weight on o/s of feet on way down. DU bad first round esp. Couldn't get good rhythm. Better when hand positioning right.

Comment #200 - Posted by: jrm at November 4, 2012 5:27 PM

28:55 as Rx'd. I'm impressed with so many of these killer times here.

Comment #201 - Posted by: Edwin 30/M/68"/168 at November 5, 2012 7:16 AM


Comment #202 - Posted by: Sherwood M/24/5'11"/210 at November 5, 2012 10:25 AM

Time later. Good wod

Comment #203 - Posted by: MikeyPaul /m/31/170 at November 5, 2012 3:02 PM

3 x 400m sprint

1 round at 23:22

Comment #204 - Posted by: Crossfit Chris at November 5, 2012 5:08 PM



singles on DUs. wasn't feeling the DUs this day.

Comment #205 - Posted by: Miles Forks at November 5, 2012 5:27 PM

Rach, you are AMAZING!!!! And, I would like to welcome your new, and EXTREMELY HEALTHY addition to the community! Freddie Steadman is a ninja! You are an inspiration to all women! Thank you for sharing this picture :)

Comment #206 - Posted by: Denise Thomas at November 6, 2012 12:19 PM

18.34 Rx

Comment #207 - Posted by: HCJ/M/30/205/6'0" at November 8, 2012 7:05 PM

can't be a good idea!

Comment #208 - Posted by: Jason at November 9, 2012 7:21 AM

As Rx 28:35

M/168#/6'/38 yrs

Comment #209 - Posted by: britishfireman1 at November 11, 2012 11:18 AM


Comment #210 - Posted by: RAD at November 11, 2012 5:18 PM

10 rounds for time:
10 pull-ups
10 abs
10 front squats, 95 pounds
10 tuck jumps


Absolutely killer WOD! Had to take a minute off between rounds 8 and 9 since I could barely breath. For abs, alternated chair leg raises and full sit-ups. Hats off to anyone who did the whole thing as rx'd!


Comment #211 - Posted by: Kent at November 13, 2012 2:47 PM

36 flat

Comment #212 - Posted by: Ukkrew at November 14, 2012 9:58 AM


Scaled OHS to #60/box, 40:30

Comment #213 - Posted by: denob at November 15, 2012 2:20 PM

Three rounds for time of:
25 Pull-ups
35 Sit-ups
45 pound Overhead squat, 25 reps
35 Double-unders

Time 29:34

Comment #214 - Posted by: Jeff Gebbie at November 15, 2012 4:16 PM

Do you people realize how hard pregnant women work in developing countries? Makes crossfit look like a walk in the park.
I did WODs 4 or five times a week until 42 weeks and wouldn't you know? I gave birth to a little genius, and shed all baby weight after ten weeks.
Please stop posting heresy and stick to facts, thanks!

Comment #215 - Posted by: Wendy at November 15, 2012 11:28 PM

Do you people realize how hard pregnant women work in developing countries? Makes crossfit look like a walk in the park.
I did WODs 4 or five times a week until 42 weeks and wouldn't you know? I gave birth to a little genius, and shed all baby weight after ten weeks.
Please stop posting rumors and opinions just and stick to facts, thanks!

Comment #216 - Posted by: Wendy at November 15, 2012 11:28 PM

As rx'ed-30:38. OHS got easier as I went along. PUs need work.

Comment #217 - Posted by: gremnatious 32/m/6'1"/180 at November 27, 2012 11:52 AM

2 rounds
50 neutral grip jumping pu
75 unanchored abmat su
50 75# ohs
200 single unders



Comment #218 - Posted by: phat boi at November 30, 2012 1:28 PM

10:59 kipping pull ups (damn! just realized this was 2 rounds)

Comment #219 - Posted by: zenoperegrinus at April 20, 2013 2:42 AM

CFWUx1, 50 singles, 10 DUs
10x20kg OHS

Mitch: 18:25 1 rd

Comment #220 - Posted by: Doug at July 14, 2013 12:06 PM

40 pullup

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