CrossFit | 211217
Friday

211217

Workout of the Day

37

5 rounds for time of:

50 double-unders
50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.
Compare to 180924.


Scaling:
Choose a dumbbell with which you can lunge 25 feet without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under, and distance of the lunge so the workout can be completed in under 15 minutes.

Beginner Option:
3 rounds for time of:
50 single-unders
50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

Adam Neiffer: Humble, Hungry, Awesome

3

Adam Neiffer is the complete coaching package — affiliate owner, CF-L3 Trainer, competitive Games athlete, and coach to 2021 CrossFit Games champion Justin Medeiros. On the surface, it’s easy to see Adam’s accomplishment with his star athlete as the pinnacle of what has defined him as a coach; however, a glimpse into CrossFit Fort Vancouver and you quickly realize that there’s more to the story.

WatchAdam Neiffer: Humble, Hungry, Awesome

Comments on 211217

40 Comments

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Leonel Manzilla
January 9th, 2022 at 10:17 pm
Commented on: 211217

8:50

First 50 du unbroken

2 left 2 right 5th both

8 n 8meters instead of 15, with an overhead obstacle


Male 24y175cm86kg

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Jeff Chalfant
January 7th, 2022 at 10:56 pm
Commented on: 211217

10:37 rx’d.

Too many trip ups on double unders (none UB) and obstacles on lunges (L shaped 25’ course down and back under pullup bars). A few really crazy stretched out long lunges to get over the line! Fun stuff.


Got tough on the feet, legs, and lungs. Moved pretty well through this despite the balance challenges I didn’t break any 25’ lunge...may have done 6 rounds though I don’t know now looking at numbers from people I usually compare to....


180/42/176cm

(edited)
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Jeffrey Howard
December 29th, 2021 at 9:15 pm
Commented on: 211217

M/26/5'8"/155lb

CrossFit AFK


7:11 - Rx (went left arm for the whole 50ft, 25ft down and back, on 1st two rounds, then right arm for the whole 50ft on next two rounds, and split the last round left and right at halfway. Tripped on second round and last round of double-unders. The lunges going into the jumprope was viscous on the quads.)

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Brett Eckles
December 27th, 2021 at 5:15 pm
Commented on: 211217

6:41 Rx


M/28/6’1”/200lbs

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Kyungtaek Kang
December 26th, 2021 at 1:05 am
Commented on: 211217

☆CFHIM 8:56

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Kevin Miller
December 23rd, 2021 at 3:38 pm
Commented on: 211217

M/48/5’7”/180

scaled to 25# dumbbell

Rested about a minute between each round.

17:16

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Anton Gross
December 23rd, 2021 at 2:32 am
Commented on: 211217

M/ 47/ 138 lbs/ 5’-6”

I decided to use 45 lb DB instead of the 50.

Completed in 7:24. This one was harder than I thought it would be. Similar feeling to doing Fran the first time.

Next time I’ll use 50 lb DB for sure.

I decided to go 25’ and turn around so I would always be able to start the DUs right away. I used one arm each round unbroken (never put the DB down). All DUs were unbroken.

good quick WOD.

(edited)
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Brett Fforde
December 22nd, 2021 at 10:57 pm
Commented on: Adam Neiffer: Humble, Hungry, Awesome

Great video, Obviously new coaches can take away from the movie Adam's passion and excitement for the method and his unique role as coach. Less obvious, I think, is his coaching style that emphasises positivity and engages athletes by name. That is what I took away from this insight into a fantastic member of our wider community.


Thanks team for the great content.

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Tassio De Souza
December 21st, 2021 at 2:25 pm
Commented on: 211217

Heavy Rope Double Unders

Kettlebell - 16 kg

12:10

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Lincoln Kerger
December 21st, 2021 at 2:19 am
Commented on: 211217

Subbed 2xSU for DU and scaled to 35#

8:09

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Ralph Keeley
December 20th, 2021 at 10:30 pm
Commented on: 211217

M/35/6'/175#


8:06 Rx


Deo gratias

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Matthew Aukstikalnes
December 20th, 2021 at 6:11 pm
Commented on: 211217

as written, 14:18 compared to 15:00

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Troy Bruun
December 20th, 2021 at 2:15 am
Commented on: 211217

Completed 12/17


Women’s Rx: 5:38

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Nate Gordon
December 19th, 2021 at 1:01 am
Commented on: 211217

12:24

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James Gentile
December 18th, 2021 at 9:39 pm
Commented on: 211217

Subbed 1.5pood KB for the DB. Otherwise RXd.


12:04.


DUs slowed me down today, couldn't get a good rhythm. Lunges 25' down, switched arms, 25' back.

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Sam K
December 18th, 2021 at 6:32 pm
Commented on: 211217

5 rounds for time of:

Double Unders, 1 minute

50ft Overhead Walking Lunges, 48 lbs


10:33

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Myles Lance
December 18th, 2021 at 5:40 pm
Commented on: 211217

10:18

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Jonathan Elmore
December 18th, 2021 at 3:06 pm
Commented on: 211217

24:53 wore #20 vest #30 DB 100 singles

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Antonio Alves
December 18th, 2021 at 1:38 pm
Commented on: 211217

Modified

--

5 rounds for time of:

50 curb jumps

20-m single-arm overhead lunge w/ a 12,5 kg DB, alternating sides every 10-m

SCORE: 16'45''

--

10 km bike ride pre-WOD

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Dennis Wetzler
December 18th, 2021 at 2:22 am
Commented on: 211217

11.30 RX w/53lb kettle bell

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Coastie Nick
December 18th, 2021 at 12:29 am
Commented on: 211217

Rx’d: 9:25


180924: Rx’d 15:57

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Mike Munsee
December 17th, 2021 at 11:11 pm
Commented on: 211217

M 51/195/6’

10:00 as rxd.

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Charlie Pokorny
December 17th, 2021 at 10:41 pm
Commented on: 211217

9:16 Rx'd

m/53/5'11"/189#

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Stacey Thompkins
December 17th, 2021 at 10:36 pm
Commented on: 211217

M/47/6'2"/180#


Rx'd

8:45

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Steve Day
December 17th, 2021 at 8:48 pm
Commented on: 211217

9:06

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Alex Broadbent
December 17th, 2021 at 8:28 pm
Commented on: 211217

100 single unders

20kg DB 24m


14:46

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Christian Simpson
December 17th, 2021 at 8:02 pm
Commented on: 211217

45# DB was heaviest I had...11:56

(1:54/2:30/2:37/2:22/2:34)

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Joe Conradi
December 17th, 2021 at 7:53 pm
Commented on: 211217

Scaled to 5 rounds of:

16 45# OH lunges in place

10 DU + 120SU


9:21

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Az Native
December 17th, 2021 at 4:57 pm
Commented on: 211217

9:03, modified Lunges to plain WL.

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John Clarke
December 17th, 2021 at 4:54 pm
Commented on: 211217

8:15 - 20lb dumbbell

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Jonathan Burns
December 17th, 2021 at 4:30 pm
Commented on: Adam Neiffer: Humble, Hungry, Awesome

Adam is the real deal! Great dude.

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David Whiteman
December 17th, 2021 at 3:39 pm
Commented on: 211217

M48/5'7"/165#


11:20


5 rounds for time of:

100 single-unders

50-ft single-arm overhead lunge 35 lbs



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Charles Meyers
December 17th, 2021 at 2:23 pm
Commented on: 211217

5 rounds for time of:

50 double-unders

50-ft single-arm overhead lunge 25 lbs

14:40

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Michael Arko
December 17th, 2021 at 2:18 pm
Commented on: 211217

Subbed:


20 Kettlebell swings

8 1-arm OH lunges, left

8 1-arm OH lunges, right

1 pood

10:20


I will not risk any jumping or running until I'm sure this calf is healed. Meanwhile ... C2-D Rower delivery is tomorrow!! Woo hoo!!

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Randy Crooker
December 17th, 2021 at 1:47 pm
Commented on: 211217

Subbed jump double taps

lunges as Rx 50-lb DB


9:03

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Christian Palomino
December 17th, 2021 at 1:15 pm
Commented on: 211217

Para ser un wod "corto" es bastante retador

7:44 RX'D...

Vaya que te acelera

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Steven Thunander
December 17th, 2021 at 4:18 am
Commented on: 211217

Globo scale: If you can't mark off a 25 or 10 foot straight line to do the walking lunges do 16 stationary lunges with the dumbbell overhead, alternating hands after the 8th rep. Double unders sub jump double taps or tuck jumps.


Busy gym: see above


Bodyweight/ equipmentless sub: 5 rft 100ft walking lunges (or 32 stationary lunges); 30 double unders or sub. Post wod spend 5 minutes on handstand holds and walks.

(edited)
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QiHui Xing
December 17th, 2021 at 3:14 am
Commented on: 211217

RX:6'54''.The skipping rope broke

https://youtu.be/VfrrEn11GpA

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Chris Sinagoga
December 17th, 2021 at 2:06 am
Commented on: 211217

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short and light. Squatting with unilateral loading, jumping with elasticity and accuracy are also themes.


MAIN DECISION

Preserve the jump rope and accept that you might lose intensity on mess-ups, or preserve intensity and lose the jump rope?


TECHNIQUE SCALE

Same stuff, AMRAP in 15 minutes


CONSISTENCY SCALE

Mush everything together into 1 round


INTENSITY SCALE

Sub short plate jumps/curb jumps (touch-and-go) for double unders


INJURY SCALE

Upper-body - intensity scale, and just use the one arm

Lower-body - AMRAP in 15 minutes of: 30 one-arm dumbbell push press, 10 pistols


MY STUFF

7:26. Did 20 alternating one-arm overhead lunges with 40#. Messed up on double unders more than I was expecting.


GENERAL FEAR LEVEL: 5

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Matthieu Dubreucq
December 15th, 2021 at 12:52 am
Commented on: Adam Neiffer: Humble, Hungry, Awesome

Great video!

Awesome to see an affiliate that manages well games athlete and everyday people.

Awesome example.

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