DCF WOD

WOD:

2 rounds of:
10 Pull ups
20 lunges (alternating R, L for 10 each leg)
1 Rope climb
30 Double unders
Rest 1 minute

2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders
Rest 1 minute

2 rounds of:
10 Pull ups
20 lunges
1 Rope climb
30 Double unders

Time: 24:00

I only finished 2 rounds, but I did those as Rx’d. Most pull ups I have ever done myself, 40 total. The pull ups and the double unders killed me. The rope climbs were pretty good. On the last few I really used my legs and got up the 15ft rope in three climbs. This was the farewell WOD for Shilpa and I, as this was the last day at DCF for both of us. Brutal WOD to say good bye.

Filthy 50

WOD:
(Scaled to 30)

30 Box Jumps 24″
30 Jumping Pull Ups
30 Kettle Bell Swings 1 Pood
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45#
30 Back Extensions
30 Wall Ball (20#/10ft)
30 Burpees
30 Double Unders

Time: 24:42

This was one of the hardest work outs I have ever done since I started CrossFit. The burpees totally kicked my ass. This was the first time I have done this WOD. At Diablo CrossFit there is a rule about the F50, you have to do Filthy 30 at least once. I made up a lot of time at the jumping pull ups station and push press. I can’t believe how much the burpees took out of me. We had to do the burpees and the double unders last, which sucked ass!!! There was a point were I was about to give up on the WOD. If I never do this WOD again its going to be too soon.

Annie

WOD:

50-40-30-20-10
Double Unders
Sit Ups

Time: 11:51

Double Unders were tough as usual. I did PR by 1:37.

Strict Press

WOD:

Strict Press/Shoulder Press
5 X 3
85#, 95#, 105#, 115#, 105#

That 115# set was hard as hell. It was really tough not to use my legs to get the bar up.

MetCon after:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Time: 13:28

The double unders get frustrating as hell. I let this get to me and it really messed me up. The most consecutive I got was around 9-10.

DCF WOD

WOD:

20 Kettle Bell Swings 1.5 Pood – 53#
30 Sit Ups
40 Double Unders
3 Rounds

Time: 17:21

I always wondered why they called the kettle bell weights versions of the pood. From Wikipedia, 1 Pood is the equivalent of 40 funt (Russian pound).

1 Pood = 36#s
1.5 Pood = 54#s

Newbie #2

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes
10 Wall Ball 14#
10 Ring Push Ups
10 Double Unders
10 Sumo Dead Lift High Pull (SDHP) 44# Kettle Bell

Rounds: 5 + 1/4

This is a PR by 1 + 1/4 rounds. I was hoping for 6, but any PR day is a good day. Wall Ball just sucks the life out of you, as do thursters and rowing

DCF WOD

WOD:

3 Hand Stand Push Ups (HSPUs)
6 Knee to Elbows (K2Es)
9 Double Unders
AMRAP in 3 minutes X 5 Rounds + 1 minute rest in between rounds

Score: 11 + 2/3 rounds

I scaled the HSPUs. Knees on a 20″ box and shoulder press into the Paralletes. Here are what Paralletes look like:

I wish I recorded the number of rounds in each 3 minute rounds, it would show the degradation in performance due to fatigue. This is the first time I was able to get 9 double unders in a row. When I used to work out at a Globo Gym I thought that double unders were the hardest thing on earth. I used to jump really high and tuck my knees in, which is all unnecessary. Double unders are all wrist speed and timing. You only have to jump a couple inches off the ground. Here is a great video about double unders. A common substitute for double unders is 3:1 singles to double unders.

DCF Newbie 2

WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes
10 Wall Ball
10 Ring Push Ups
10 Double Unders
10 Sumo Dead Lift High Pull (SDHP)

Rounds: 4

The double unders I did a single then a double, rinse and repeat. Wall ball was 14# and 10ft target and the SDHP was with 35#s (yes I know that was pretty weak).