남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220104/
Annie/
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments./
오늘기록 30분43초/
최고기록(38/78kg/130831) 11분51초/
화요일 저녁와드

CFWUx1 10s 10dus
14:17

6:13 PR. Missed this last time but PR was 7:09 from 2014. This perked me up a bit after being humbled at Linda.

9:56 my rope curled all the time. Lost at least 30-40 sec 

10:00

6:35 Rx
4sec PR 

9.14

6:33 rx PR 
-cardio not a problem here
-could’ve saved a few seconds on transitions 
-everything unbroken
-abmat sit-ups unanchored
-situps hard by 30s didn’t seem to slow
-try without momentum as long as possible each round next time? 

190/40/69”

14:35
Single unders (2x)
sit ups on on inclined bench

7:09

11:44. Scaled to 2x singleunders 

Rx’d 
6:13
PR

12:20 GHD sit ups 

M/35/5’10”/190

Rx’d 7:16

M/ 45/ 135 lbs/ 5’-6”
As Rx: 5:12
I did this after my regular workout. I like to use Annie as a post workout burner. It’s a quick all out go burner workout. For anyone who has DUs down this is really a sit up workout. 
I always aim for mid 4 mins but my stomach felt it early, and I was slow on them overall. Good ROM and good sit ups but not zippy and super fast.
I did a couplet WOD of Romanian single leg squats and DB Bench. 
i haven’t done Annie in a while and next time I will come at it with more intensity. 

58 / 174
as rx'd 
8:57

5:59 Rx. I lost a little in some of the transitions but I've also never gone more than a couple of seconds quicker than that anyway!

subbed jumping lunges for DUs, and half KTEs for sit-ups

12:35

M/39/235
12:42

Completed 2020-01-08
2x Single Unders
10:53

rx, 9:40 vs 10:07

M/45/6'2"/185#

Rx'd 
7:49

10:34
Butterfly sit-ups

10:35 RX

7:37
50-40-30-20-10 reps single-unders
25-20-15-10-5- reps Sit-ups

13:24
Scaled to 100-80-60-40-20 Single-unders / 50-40-30-20-10 Sit-ups
M / 40yo / 176cm / 72kg

11:20
finally figuring out dbl unders

8:03rx

M/33/5'11"/105kg

Billy from NYC in Texas

Grateful for my post here, about 4 years since last one. 

11:06 as Rx

5’8” / 170 lb / 21 / M

Rx’d 9:55

First time doing this one. Really impressed by how quickly some of y’all can do it!

10:11

50-40-30-20-10:
DU
GHDSU

38/5’10”/185

M/42/6’3”/215
5:59 Unanchored

prev:
Unanchored: 5:16... exactly the same as last time:
Prev:
Unanchored Situps: 5:16
Anchored: 4:39 (PR)
Anchored: 5:38
Anchored: 5:25 (PR)
Anchored: 5:35
Unanchored @ 8:30

Rx, 6:15, 9 sec PR

Did 15m30s
150/120/90/60/30 singles + Each Round tried until I got at least a couple DU-s
A little worse at DU-s, think some combination of playing basketball and Linda kinda killed me.

Subbed hollow body rocks

9:05

10:46 - RX

It's no PR but I'll take it!

15:10 Rx
I still can't do the DU unbroken but at least I got to practice them

Modificate 50-40-30-20-10 Cal row /sit ups time:24:36 

Scaled to x 2 single unders 
10.46 min 👍

M/38/5'4/160lbs
12:26
Singles doubled

12 minutes w/GHD SU
DU weren’t the limiting factor for once!
5 sets of 3 SHSPU & 🦋 C2B...focusing on form. 1 mile run! 8:02...rough terrain! 

Rx 8:20 first wod of the new years!! Post weird back issues!!!

Scaled to 100-80-60-40-30 SUs 
50-40-30-20-10 AbMat Sit-ups
13:36

Mean Girls week?  Not sure what happened in round 4, kept tripping on the rope, took forever!!  🙄

181225 11:14, same scale
171129 13:37, same scale 
170426 150-120-90-60-30 SUs 50-40-30-20-10 AbMat Sit-ups
13:01

7:59 Rx

11:46
*subbed for double the number of singleS

Rx in 8:14
tripped once on doubles 

jackie:
10-8-6-4-2
35-25-15-10-5
burpees/sit ups
9:19

8/11/2020 rx in 7:23
Jackie
100-80-60-40-20 singles 
50-40-30-20-10 sit-ups 
13:34

11:08. Substituted toe taps for the double-unders. I can’t jump rope yet but I’m aiming for it! 

7:58 rx

7:53
Did strait leg sit ups with an AbMat 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx   8:06 with straight leg sit-ups

6:53 Rx.

6:57 Rx and PR

8:30 Rx
PR is 7:09 from 4 years ago when my SU conditioning was a lot better...
m/51/5'11"/200#

7:45 Rx

35/195/5’9/M

6 sec PR

Rx 7:10

time: 06:09 RX

8:46 (PR) 
100,80,60,40,20 Single Unders
50,40,30,20,10 sit-ups 

Compare to: 9:58 same scale

9:08 mins

100,80,60,40,20 single unders
50,40,30,20,10 sit ups

7:28 rx

9:04

As rxd
7:57

Rx 9:12

Upscaled to 60-50-40-30-20-10 with abmat situps: 14:37

I tripped at least 1 DU on every round except the 10s. Those were costly, as were the heavy (60 & 50) situp rounds. Ouch.

Last year, 50-40-etc. with toes pegged under a weight, 8:34 (not totally analogous). I often do Annie on "rest days" and I'm almost always right around 8min. Today's trips and time were a big letdown.

9:28

50,40,30,20,10 single unders
25,20,15,10,5 sit ups

Subbed du’s to jump and tucks
8:30

170426:  8:13
130829:  7:06
130606:  8:20

57/5’8”/160

This workout is intended to be short blaster, with faster times being under 5-minutes. For those that are competent with double-unders, this workout is all about the sit-ups and the bulk of time will be spent there. Here are some scaling thoughts:
Double-unders- I consider volume of the this movement to be moderate and achievable when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete any of the rounds. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts each round. For athletes that are new or de-conditioned, I will have them complete single-unders. If single-unders are very easy I may have them complete 1.5x the reps on each round. 
Abmat Sit-ups- I consider the volume of this movement to be high and very challenging when arranged in this fashion. I will have most of my experienced athletes perform this movement as prescribed. For those where the volume is too high, for their capacity, or causes intensity to slow down considerably, I will reduce the reps. I have cut the reps in in half on this workout on many occasions. 

Single unders x2, 8:07

11:19 3x single unders, sit-ups rx 

8:20 Rx Slow transitions

rx
9:59
compare to was 10:15
pr is 8:44 in 2016
m/49/175

8:50, scaled to 2x single unders. Abmat sit-ups Rx. Compare to from 20181225 using same scale: 9:21.

13:07, kettlebell 40lb since no jump rope 

100-80-60-40-20 single unders
50-40-30-20-10 V-ups
10:41

7:44 rx’d

7:27 Rx

1:14 slower than my lifetime and 0:30 slower than last time we did Annie.

Double taps on thighs (rope picked up ready to move) sit ups
9:34

17:45
First time I've ever done this workout and still don't have double-unders down consistantly, so it was a mixture single-unders leading into very small sets of double-unders until I trip, then starting back with two single-unders into doubles again until I trip again.
I'm sure just doing singles would've resulted in a better time, but I really wanted to practice double-unders, so I'm happy with my workout.

6:32 rx
181227: 7:21
171129: 5:56
170426: 5:51

RX:7'18'' 12 seconds faster than last time.
https://youtu.be/q3dG1URYbvs
2020 ASIA CROSSFIT CHAMPIONSHIP Online Qualifier.20.1
https://youtu.be/C4avr4GgsqM
For Time:(167reps)
50 Push Press.43kg
75 Power Snatch.34kg
50 Wall-Ball.9kg
Time Cap:12min.

10:35 RX

9:58 이두근 힘줄 파열 수술 후 103일 뒤
강경택코치 안양크로스핏힘 45세/180cm/90kg/CFHIM

Globo scale:  As Rxed.  If you don't have a jump rope sub tuck jumps or lateral dumbbell/object jump overs.  2/1 single unders as a scale.  

6:58 - RX.
Super proud of my progress! 

Warm up for 200106:
GENERAL WARM-UP

Perform 50-ft of each movement:
High knees
Butt-kickers
Side shuffle
Carioca
Backwards running
Bear crawl
Crab walk
Toy soldiers

SPECIFIC WARM-UP

Double-under
40 single-unders
5 sets of 3 single-under jumps + 1 double-under jump (no rope)
5 sets of 3 single-under + 1 double-under
4 sets of 5-15 double-unders (or attempts)

Sit-ups
2 sets of 15-sec. hollow hold + arch hold
2 sets of 10-sec. hollow rock + arch rock
1 set of 10 slow and controlled sit-ups
1 set of 7 weighted sit-ups (25-15lb dumbbell)
1 set of 7 sit-ups

Practice round:
2 rounds of:
10 double-unders
5 sit-ups

Champions Club Scaling Notes

RANT
In football if you played a game every day you would die. There are practices (some harder than others) then there is one game day per week. CrossFit crushes your body if you are really going at it. Yesterday was objectively the worst CF has to offer. Today is perfectly okay with not feeling like you died.

PURPOSE
A testing tool to see your progress on 1) an accuracy movement and 2) midline stamina

NEW TO CROSSFIT VERSION
As is, just sub x2 or x3 singles if you can't do doubles

TRAINING SCALE
As is

PRACTICE SCALE
Only count unbroken sets of jump ropes or you start that set over

GROUP SCALE
Haven't figured this out yet. We're a little behind, so thismight get pushed to a team workout or something.

INJURY SCALE
Make up your own benchmark workout of things you can get better at while hurt. Then retest it after your finished being injured.

WARMUP
Touch the jump rope in some way then pick 4 other movements that need to be practiced. I have said it before, but the warmups are the best opportunity to practice skill.

GENERAL FEAR LEVEL: 3

INTENDED STIMULUS
.
If somebody deserves a benchmark workout is Annie Sakamoto. She has been a great teacher, friend, colleague, athlete, and coach for the whole CrossFit community. If you have been fitnessing long enough, you probably have learned a lot of movement by watching her in the old-school CrossFit videos. Today honor her. Approach this workout with a smile on your face and fire in your soul. This is a medium-range workout that should feel like a sprint. Keeping it around 8 minutes is your goal. Choose numbers for both movements that you can do manage with few, very few, minimal and controlled breaks. Ideally, you would scale the number of reps so that you can go through this thing unbroken. Put yourself in the situation in which the only factor in determining your time is how fast you move, not your skill level. If you don't have consistent double-unders yet, do single-unders today. This is a short workout. You should have plenty of time in your session to devote to practicing double-unders not in the context of trying to move as fast as Annie Sakamoto. Skill acquisition is better done with a low heart rate. Read our post from yesterday for some considerations regarding benchmark workouts.

Smile and fire up your soul!


OPTION 1 (scale up)
60-50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

OPTION 2
45-35-25-15-5 reps for time of:
Double-unders or single-unders (times two)
Sit-ups

OPTION 3
40-30-20-10-5 reps for time of:
Double-unders or single-unders (times two)
Sit-ups