I just added a link to Again Faster’s video of double under progression. We teach a slightly different one in Foundations. We will review these at the beginning of class, so hopefully one will work for you.
Look, here’s the bottom line. There really isn’t a good sub for double unders. You either work hard on double unders and fail for a while (like everyone else) or you do some arbitrary sub that will most likely not help in your double under endeavor. So the scaling for this will be a mixture so that people aren’t completely frustrated, but they are challenged at least a little bit.
RX:
Straight up as posted.
Pack:
5 Rounds
1:30 of Double Unders
10 sets of 3 Tuck Jumps
400M Run
Puppies
5 Rounds
1:00 of Double Unders
20 sets of 2 Tuck Jumps
400M Run
You qualify for pack if you can do at least few double unders strung together. That being said, I strongly recommend going for this as posted without scaling as they way you get better at double unders is by doing them a lot. So if you can only string a few together, spend about 1:30 getting as many double unders as you can. Then transition to tuck jumps in sets of 3. This means that you touch and go for each tuck jump and string at least 3 in a row. If you do 2 and then stumble or need to take a break, it doesn’t count towards your running total of 10 sets of 3. You can continue past a set of 3 if you want, but make it to a multiple of 3 (ie, you could do two sets of 15 if you wanted). The idea here is to get you used to constantly moving and not taking a break after each tuck jump.
You qualify for puppies if you can’t do a single under even after the skill work we do before this WOD. 20 sets of 2 tuck jumps will be much worse than either the RX or Pack scaling, but substitutes aren’t supposed to be easier. Spend one minute working on double unders and then enjoy your tuck-jump suck fest.
For both Pack and Puppies, you should be absolutely sprinting the 400M as you will have better legs than the people doing this as RX.
Paul and Steve made comments yesterday that should be repeated.
In a nutshell, doing WODs as RX should be a rather serious undertaking demonstrating fairly elite levels of athletic performance. That is to say, it won’t be easy to get to this level, nor will it be particular comfortable.
There also exists a line between giving each of you a dose of Crossfit medicine, preventing you from hurting yourselves and allowing you to dog it. That’s the overall purpose of the lengthy notes I write at the beginning of each day. Ultimately, only ya’ll know how hard you are really working and I’m trying to provide some context that should allow you to challenge yourself within some reasonable guidelines. So don’t be afraid to go after a stretch RX WOD and then have to scale down in the middle of the workout. It’s much better to reach the point of failure during your training than vs. out in the real world. But don’t do it for the sake of the ego. Doing a WOD as RX and then being out of commission for a few days, or worse, even injuring yourself, does you no good
We like having you around. More so when you aren’t injured.
I just read the ibuprofen article. Can someone point me in the direction of a good article on why I should be taking fish oil and how much- or explain it to me here. I’ve read some of the chatter on here but have honestly never paid much attention to it.
Yesterday I had a new PR at the box that I would like to share with all. Because of my injured status (which, btw, is getting much, much better – I’m hoping to be my usual weak, but somewhat flexible, self in a couple weeks), yesterday I concocted my own version of Nicole – 20 minutes, max pullups, ride the bike for 1/2 a mile, max pullups, ride bike for 1/2 a mile . . . etc etc.
The workout is not that important, I did ~7 rounds, got 115 pullups. Here is the interesting part.
After finishing, I thought to myself, “man, that was hard – I’m really spent . . . ” so I gimped around the gym, then went to the front to stretch. At the conclusion of my stretch is when the magic happened. I just fell asleep. Yep, passed out right there on the 3/8″ rubber. I think there was a part of me that wanted Guc to show up and cuddle with me, but I can’t be sure. I’m also unsure how long I was out – but it had to be at least 10-20 minutes – WOD going on in front of me and everything.
Though I think the crowds at PCF dictate that this not become standard procedure, I do believe this particular effort is leaderboard material.
Wow. I nearly fell asleep doing supermans before a 630 WOD recently, but actually following through would have required another level of commitment entirely. I tip my cap to you, Dan.
This message board gets a ridiculous response so I am going to throw out a random question…does anyone have (or know where the heck to find) a portable/countertop dishwasher?!
In light of Dan’s story above, I would like to politely request of the morning PCF crowd that if you ever see me motionless on the floor after a WOD for more than several minutes, please check to make sure I’m still breathing.
Thanks.
Not sure how much detail you’re seeking on fish oil, but since I only have two clients now, and therefore more time to procrastinate, I thought I’d add what I know. Apologies in advance if I put anyone to sleep.
Fish oil is a good source of omega-3 fatty acids. It is a better source than plant sources because it contains all three of the most nutritionally significant fatty acids (ALA, DHA, and EPA). The body can synthesize the latter two from ALA, but of course that’s less efficient. Fish do not produce DHA and EPA. Rather, they are found in the microalgae consumed by fatty fish like salmon and become stored in the internal organs of the fish.
Omega-3 three fatty acids are associated with a number of health benefits that you can read about if you google “omega-3 health benefits.” But to make a long story short, omega-3 fatty acids are linked with the production of eicosanoids (aka prostanglandins) that are short-term chemical messengers involved in physiological mechanisms such as regulation of pain, vasodialation and vasoconstriction, immune response regulation, etc. There are two main types of prostaglandins, abbreviated at PGI and PGE. PGI is commonly referred to as “good” or anti-inflammatory and PGE is referred as “bad” or pro-inflammatory. The good/bad dichotomy is actually a misnomer because PGE is necessary in biomechanisms. However, PGI is processed slower therefore merely less pro-inflammatory than PGE and not necessarilty anti-inflammatory. PGI is associated with vasodilation, bronchodialation and slowed platelet response. PGE is associated with the opposite effects. Omega-3 fatty acids are eventually converted to both PGI and PGE whereas omega-6 fatty acids are predominantly converted to PGE2. Thus, if you follow the pathway one can start to see why PGI, which is associated with opening of blood vessels, thus decreasing blood pressure, among other effects, is associated with better cardiovascular health. Conversely, one can also see how an overabundance of PGE, which has constricting effects, can be linked with poorer CV health.
So, in summary, omega-3 fatty acids are favorable as compared to omega-6 fatty acids because of their association with PGI production its “anti-flammatory” response. And, when it comes to choices of omega-3 sources, fish oil is good because it contains the aforementioned three types of significant fatty acids.
Lynette – some great things to do instead of double-unders . . . you can row or bike for the run – biking is lower impact on the hip area.
Pushups / Handstand Pushups
Dips
Pullups
Situps (depending on if it is a leg injury, or back injury being realized in the leg)
If you’re looking to really smoke the legs (like this workout is going to do) you can do lunges or stepups.
BTW, the weighted tabata swimming, Saturday, was a flop. Dad kept dozing off, and forgetting to call time, and then my dog kept swimming circles around me, and scratching me with his claws. Recommendation: leave it for the rats.
Worked out with some friends at crossfit okc this am, trained by one of Jon’s soon to be competitors for the games. Always a good time with that bunch, oddly CFT for the second time with them. CFT was 535, PR on the DL (263#), but BS sucked.
Finished with 3 rounds of today’s with a buddy, and damn did that suck. 14:04 I think. The friend I convinced to do this with me was ready to choke me on the last run.
Ian – I am awake after that post, but it leaves me more confused than Siddharth’s Quantum Physics problems for the WODs. Now I have a headache and can’t take ibuprofen… too many rules.
Dan – When Sally and I came into the box we thought you were dead. Seriously. Then we asked if you were alive and your nose twitched and we were relieved.
Everyone – Please believe that he was PASSED OUT.
Brian – That looks like a great seminar, I’m pumped. I only hope it doesn’t fall on a weekend of the 87,546 weddings I have this summer.
Lynette – have you gone to the doc yet? You’ve been hurting for some time now…
And nearly as much time post-WOD on the foam roller. Somehow, within the first three minutes of the warm-up, I managed to tweak a hamstring while climbing onto the box to do pullups, then managed to pull something in my side/back while working on my kip. This is likely because my kiping form most closely resembles that of an epileptic in the middle of a seizure. So, um, I should work on that. Probably.
I say again F’n double unders. I worked out in the corner so I wouldn’t offend too many people with my expletives when I sometimes couldn’t even do a single…. July was going to be my month to concentrate on DU’s and this just makes even more obvious that I need to do just that….
I think I did this under 30, but only did about 2 to 2 1/2 mins of “attempting” double unders and then run.
21:21 as Rx’d. Not awful…but still lots of suck and plenty of room for improvement. I had some good moments (set of 30 unbroken…and some bad (sets of 2).
Arms got tired of whipping the rope around… then things just fell apart. Rope also seemed to have an affinity for the back of my shoes (as in it got caught as I tried to get it around to start).
Although my DU’s could use help, the run is really what slowed me down today (and every day). Runners be warned, I will be picking your brains for some tips on how to work on this severe weakness of mine.
Twenty-five double-under attempts constituted a round for me. Having completed only six double-unders since joining the box in January I had to draw the line somewhere.
I didn’t check all of my pride at the door, however. Completed double-unders per round: 6-10-8-4-12
Aw, crap. Now I have no excuses for subbing double-under WODs.
June 28th, 2009 on 8:00 pm
Hokay.
I just added a link to Again Faster’s video of double under progression. We teach a slightly different one in Foundations. We will review these at the beginning of class, so hopefully one will work for you.
Look, here’s the bottom line. There really isn’t a good sub for double unders. You either work hard on double unders and fail for a while (like everyone else) or you do some arbitrary sub that will most likely not help in your double under endeavor. So the scaling for this will be a mixture so that people aren’t completely frustrated, but they are challenged at least a little bit.
RX:
Straight up as posted.
Pack:
5 Rounds
1:30 of Double Unders
10 sets of 3 Tuck Jumps
400M Run
Puppies
5 Rounds
1:00 of Double Unders
20 sets of 2 Tuck Jumps
400M Run
You qualify for pack if you can do at least few double unders strung together. That being said, I strongly recommend going for this as posted without scaling as they way you get better at double unders is by doing them a lot. So if you can only string a few together, spend about 1:30 getting as many double unders as you can. Then transition to tuck jumps in sets of 3. This means that you touch and go for each tuck jump and string at least 3 in a row. If you do 2 and then stumble or need to take a break, it doesn’t count towards your running total of 10 sets of 3. You can continue past a set of 3 if you want, but make it to a multiple of 3 (ie, you could do two sets of 15 if you wanted). The idea here is to get you used to constantly moving and not taking a break after each tuck jump.
You qualify for puppies if you can’t do a single under even after the skill work we do before this WOD. 20 sets of 2 tuck jumps will be much worse than either the RX or Pack scaling, but substitutes aren’t supposed to be easier. Spend one minute working on double unders and then enjoy your tuck-jump suck fest.
For both Pack and Puppies, you should be absolutely sprinting the 400M as you will have better legs than the people doing this as RX.
Foam roll your legs after this WOD.
June 28th, 2009 on 8:01 pm
Paul and Steve made comments yesterday that should be repeated.
In a nutshell, doing WODs as RX should be a rather serious undertaking demonstrating fairly elite levels of athletic performance. That is to say, it won’t be easy to get to this level, nor will it be particular comfortable.
There also exists a line between giving each of you a dose of Crossfit medicine, preventing you from hurting yourselves and allowing you to dog it. That’s the overall purpose of the lengthy notes I write at the beginning of each day. Ultimately, only ya’ll know how hard you are really working and I’m trying to provide some context that should allow you to challenge yourself within some reasonable guidelines. So don’t be afraid to go after a stretch RX WOD and then have to scale down in the middle of the workout. It’s much better to reach the point of failure during your training than vs. out in the real world. But don’t do it for the sake of the ego. Doing a WOD as RX and then being out of commission for a few days, or worse, even injuring yourself, does you no good
We like having you around. More so when you aren’t injured.
June 28th, 2009 on 8:29 pm
I think Mike H is going to totally rock this workout!
June 28th, 2009 on 8:43 pm
I’m pissed this is my day off.
June 28th, 2009 on 9:16 pm
Oh I see jamie is feeling awefully froggy this evening picking on the original rider of the double under short bus…
its ok- I am comfortable being known for being pitiful at double unders-
June 28th, 2009 on 9:21 pm
Mike..you going to be in at 630? I would like to be there to watch this.
June 28th, 2009 on 9:37 pm
Rich, you can come at 630. Even if Mike starts at 530 he will still be on round 2 or 3 at 630…
June 28th, 2009 on 9:40 pm
Mike – you know I jest since I can never keep up with you in the WOD’s.
By the way, my son (Mason) asked me on the way home Saturday how many bad guys you have arrested and how many ninjas you put in jail.
June 28th, 2009 on 9:41 pm
Jamie – you’re right…i hear chuck norris is afraid of Mike
June 28th, 2009 on 9:42 pm
Ha… So, what would be the appropriate sub for double unders in this WOD?
June 28th, 2009 on 10:52 pm
Melanie- I answered your question above a few minutes ago (but back dated it to get it to the top).
June 29th, 2009 on 7:37 am
21:16 as rx’d
June 29th, 2009 on 7:54 am
17:32 as rx’d
June 29th, 2009 on 8:21 am
15:13 as rx’d
Good to do a real WOD again when my last two days “WOD” consisted of
2 rounds (days)
- get bruised and battered trying to skimboard
- have ego completely shattered by a 12 year old boy
- eat 9 layer cake
No worries though..I’m gonna get Mike to Ninja that boy.
June 29th, 2009 on 9:33 am
24:12 Rx’d. Really hope all the evening classes get to do the fun medball toss warmup.
June 29th, 2009 on 9:48 am
I will just say this for the first time now, but it is what comes to mind everytime I think about this wod…
F#$%*!ng Double Unders…
June 29th, 2009 on 10:55 am
I just read the ibuprofen article. Can someone point me in the direction of a good article on why I should be taking fish oil and how much- or explain it to me here. I’ve read some of the chatter on here but have honestly never paid much attention to it.
Thanks-
June 29th, 2009 on 11:10 am
Yesterday I had a new PR at the box that I would like to share with all. Because of my injured status (which, btw, is getting much, much better – I’m hoping to be my usual weak, but somewhat flexible, self in a couple weeks), yesterday I concocted my own version of Nicole – 20 minutes, max pullups, ride the bike for 1/2 a mile, max pullups, ride bike for 1/2 a mile . . . etc etc.
The workout is not that important, I did ~7 rounds, got 115 pullups. Here is the interesting part.
After finishing, I thought to myself, “man, that was hard – I’m really spent . . . ” so I gimped around the gym, then went to the front to stretch. At the conclusion of my stretch is when the magic happened. I just fell asleep. Yep, passed out right there on the 3/8″ rubber. I think there was a part of me that wanted Guc to show up and cuddle with me, but I can’t be sure. I’m also unsure how long I was out – but it had to be at least 10-20 minutes – WOD going on in front of me and everything.
Though I think the crowds at PCF dictate that this not become standard procedure, I do believe this particular effort is leaderboard material.
June 29th, 2009 on 11:51 am
Erin, I may have some stuff for you, I just have to find it. Give me a few days :O)
June 29th, 2009 on 11:52 am
Wow. I nearly fell asleep doing supermans before a 630 WOD recently, but actually following through would have required another level of commitment entirely. I tip my cap to you, Dan.
June 29th, 2009 on 11:54 am
Thanks Tes
Impressive effort Dan
June 29th, 2009 on 12:14 pm
This message board gets a ridiculous response so I am going to throw out a random question…does anyone have (or know where the heck to find) a portable/countertop dishwasher?!
June 29th, 2009 on 12:51 pm
Dan, that is amazing.
June 29th, 2009 on 1:16 pm
In light of Dan’s story above, I would like to politely request of the morning PCF crowd that if you ever see me motionless on the floor after a WOD for more than several minutes, please check to make sure I’m still breathing.
Thanks.
June 29th, 2009 on 1:22 pm
Erin,
Not sure how much detail you’re seeking on fish oil, but since I only have two clients now, and therefore more time to procrastinate, I thought I’d add what I know. Apologies in advance if I put anyone to sleep.
Fish oil is a good source of omega-3 fatty acids. It is a better source than plant sources because it contains all three of the most nutritionally significant fatty acids (ALA, DHA, and EPA). The body can synthesize the latter two from ALA, but of course that’s less efficient. Fish do not produce DHA and EPA. Rather, they are found in the microalgae consumed by fatty fish like salmon and become stored in the internal organs of the fish.
Omega-3 three fatty acids are associated with a number of health benefits that you can read about if you google “omega-3 health benefits.” But to make a long story short, omega-3 fatty acids are linked with the production of eicosanoids (aka prostanglandins) that are short-term chemical messengers involved in physiological mechanisms such as regulation of pain, vasodialation and vasoconstriction, immune response regulation, etc. There are two main types of prostaglandins, abbreviated at PGI and PGE. PGI is commonly referred to as “good” or anti-inflammatory and PGE is referred as “bad” or pro-inflammatory. The good/bad dichotomy is actually a misnomer because PGE is necessary in biomechanisms. However, PGI is processed slower therefore merely less pro-inflammatory than PGE and not necessarilty anti-inflammatory. PGI is associated with vasodilation, bronchodialation and slowed platelet response. PGE is associated with the opposite effects. Omega-3 fatty acids are eventually converted to both PGI and PGE whereas omega-6 fatty acids are predominantly converted to PGE2. Thus, if you follow the pathway one can start to see why PGI, which is associated with opening of blood vessels, thus decreasing blood pressure, among other effects, is associated with better cardiovascular health. Conversely, one can also see how an overabundance of PGE, which has constricting effects, can be linked with poorer CV health.
So, in summary, omega-3 fatty acids are favorable as compared to omega-6 fatty acids because of their association with PGI production its “anti-flammatory” response. And, when it comes to choices of omega-3 sources, fish oil is good because it contains the aforementioned three types of significant fatty acids.
June 29th, 2009 on 1:34 pm
Boston Mike – please send me the picture you took of my son and I doing Kettle Bell Swings.
For anyone interested – they have now opened up a Level 1 Cert in Fairfax, October 24 – 25
June 29th, 2009 on 1:49 pm
Hmmm – I really wanted to work out this evening, but seeing as how I can’t jump or run, right now… would it be rowing sprints and pullups?
Dan–> you’re awful lucky the intern didn’t have his sharpie.
June 29th, 2009 on 2:11 pm
24:05 Rx’d
June 29th, 2009 on 2:22 pm
I can definitely field this question . . .
Lynette – some great things to do instead of double-unders . . . you can row or bike for the run – biking is lower impact on the hip area.
Pushups / Handstand Pushups
Dips
Pullups
Situps (depending on if it is a leg injury, or back injury being realized in the leg)
If you’re looking to really smoke the legs (like this workout is going to do) you can do lunges or stepups.
June 29th, 2009 on 2:53 pm
Awesome – thx Dan.
BTW, the weighted tabata swimming, Saturday, was a flop. Dad kept dozing off, and forgetting to call time, and then my dog kept swimming circles around me, and scratching me with his claws. Recommendation: leave it for the rats.
June 29th, 2009 on 2:59 pm
FYI – I’m working on getting KStar here for his seminar, more info here:
http://clients.mindbodyonline.com/ws.asp?studioid=5386&stype=-8&sTG=23&sVT=11&sTrn=100000001&sDate=8/29/2009
June 29th, 2009 on 3:21 pm
Worked out with some friends at crossfit okc this am, trained by one of Jon’s soon to be competitors for the games. Always a good time with that bunch, oddly CFT for the second time with them. CFT was 535, PR on the DL (263#), but BS sucked.
Finished with 3 rounds of today’s with a buddy, and damn did that suck. 14:04 I think. The friend I convinced to do this with me was ready to choke me on the last run.
June 29th, 2009 on 4:49 pm
Ian – I am awake after that post, but it leaves me more confused than Siddharth’s Quantum Physics problems for the WODs. Now I have a headache and can’t take ibuprofen… too many rules.
Dan – When Sally and I came into the box we thought you were dead. Seriously. Then we asked if you were alive and your nose twitched and we were relieved.
Everyone – Please believe that he was PASSED OUT.
Brian – That looks like a great seminar, I’m pumped. I only hope it doesn’t fall on a weekend of the 87,546 weddings I have this summer.
Lynette – have you gone to the doc yet? You’ve been hurting for some time now…
June 29th, 2009 on 5:09 pm
Wow Ian. Thanks for the info.
June 29th, 2009 on 6:21 pm
I showed up today to play with the jump rope and run really slow
June 29th, 2009 on 6:25 pm
26:33. Scaled this down to 50 DUs per round or I’d still be doing them.
June 29th, 2009 on 6:38 pm
26:25 rx’d
and i looked like a fought a tiger with the welts on my arms and legs!!
June 29th, 2009 on 7:10 pm
25:43 Rx’d
And nearly as much time post-WOD on the foam roller. Somehow, within the first three minutes of the warm-up, I managed to tweak a hamstring while climbing onto the box to do pullups, then managed to pull something in my side/back while working on my kip. This is likely because my kiping form most closely resembles that of an epileptic in the middle of a seizure. So, um, I should work on that. Probably.
June 29th, 2009 on 8:08 pm
30:42 rx’d…a tough one!
June 29th, 2009 on 8:11 pm
I say again F’n double unders. I worked out in the corner so I wouldn’t offend too many people with my expletives when I sometimes couldn’t even do a single…. July was going to be my month to concentrate on DU’s and this just makes even more obvious that I need to do just that….
I think I did this under 30, but only did about 2 to 2 1/2 mins of “attempting” double unders and then run.
June 29th, 2009 on 8:12 pm
This went pretty well. I wish I wasn’t so whipped by the double unders that I could have run a little faster.
14:53 RXd. Glad to be the first person to finish sub 15 minutes only to have Mike BW finish sub 14 in the same group.
June 29th, 2009 on 8:15 pm
26:00 double unders did not go well
June 29th, 2009 on 8:15 pm
26:55 pack
June 29th, 2009 on 8:17 pm
19:25 Rx’d
Almost did the first set of DUs unbroken. Got up to about 60!
June 29th, 2009 on 8:19 pm
23:06, rx’d
double, double, single, double, single, single, double, single, single, single … single, double, …
June 29th, 2009 on 8:20 pm
23:43
Its official and confirmed that I still suck horribly at DUs.
I’ll be a grown up and say thanks to Siddarth for programming something I would never do.
June 29th, 2009 on 8:28 pm
25:50 – 40% RX
Jump Rope 1, Dave 0
June 29th, 2009 on 8:30 pm
21:21 as Rx’d. Not awful…but still lots of suck and plenty of room for improvement. I had some good moments (set of 30 unbroken…and some bad (sets of 2).
At least the hand didn’t bother me!
June 29th, 2009 on 8:37 pm
Not my day for DUs…
22:18 as rx’d
Arms got tired of whipping the rope around… then things just fell apart. Rope also seemed to have an affinity for the back of my shoes (as in it got caught as I tried to get it around to start).
June 29th, 2009 on 8:37 pm
30 minutes (can’t remember seconds) as RX’d. I was just really happy to finish.
June 29th, 2009 on 9:08 pm
I was a puppy today…all the way! I think I hate everyone who makes double unders look so effortless!!
150 singles X 5 = I really need to learn double unders.
22:26
June 29th, 2009 on 9:57 pm
18:something
June 29th, 2009 on 10:26 pm
23:10 RX’d
Although my DU’s could use help, the run is really what slowed me down today (and every day). Runners be warned, I will be picking your brains for some tips on how to work on this severe weakness of mine.
June 29th, 2009 on 10:47 pm
15:24 and two sore hammies. I’m still feelig the pull from those 200′s we did a week or more ago. don’t recover the same way I used to i guess.
June 29th, 2009 on 10:48 pm
24:55 rx’d
June 29th, 2009 on 11:34 pm
The toughest part of tonight’s workout was not having all of you guys giving me a little friendly competition.
Subbed 5 rounds for time:
400m rowing
10 situps
10 box step-ups
10 pullups
24:something, with too many rests on the abmat.
Kassi — thanks, next week. I’ve been dragging my feet, but I know it is time, when I’d rather ROW than run… yikes.
June 30th, 2009 on 8:23 am
twenty-eight minutes and thirty-seven seconds of suckage @ pack (25).
June 30th, 2009 on 10:44 am
27:56
Twenty-five double-under attempts constituted a round for me. Having completed only six double-unders since joining the box in January I had to draw the line somewhere.
I didn’t check all of my pride at the door, however. Completed double-unders per round: 6-10-8-4-12
Aw, crap. Now I have no excuses for subbing double-under WODs.