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 

Spent the weekend honing my craft with Rob, Matt and Pedro earning my level 2 in Manchester. Such a great weekend. Learned so many things and came away amped up to get back home and show everyone my new toolset! Thanks to everyone but especially Matt as he guided my small group through our sessions. Special thanks to Crossfit Central Manchester for hosting!

Rx’d 
6:13
PR

12:20 GHD sit ups 

M/35/5’10”/190

Rx’d 7:16

Cool!

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

I obviously would think that this has been a lovely 11 part series, because your work and mine overlap so closely (and you were kind enough to refer to my work a couple of times) though you've gone into the history and personalities so much more deeply than me, and indeed more than most people. But now that your series is finished, I thought I'd make a couple of points.
First, I'm impressed how most of us who have written sceptically (skeptically) of the cholesterol hypothesis have come to our conclusions independently. Whereas the conventional thinkers seem to have (in the main) accepted received wisdom as if it were ex cathedra, we sceptics each seem to have made our own personal odyssey by reading the papers ourselves and afresh. In my case it was because I was diagnosed with type 2 diabetes and rapidly discovered, thanks to my glucometer, that the high-CHO, low fat, frequent eating advice I was given was insane, and so I set out to get to the bottom of the nonsense. I'd be interested to know what set you off down this sceptical route.
(btw, the institutional dishonesty of nutrition science is just like the institutional dishonesty of the other area of scholarship I've written about, namely the claim that governments need to fund science for reasons of economic growth: the shifts and tricks and personalities could be juxtaposed; and I loved your identification of the sudden availability of government money for heart disease as a source of scientific corruption.)
Moreover, I enjoyed your non-awed approach to Richard Doll. You were right to describe him as having once been treated as semi-divine, but it's no longer a secret that he knew that the Germans under the Nazis had shown that cigarettes caused lung cancer, yet that he knew no-one else outside Germany knew, so he could affect to have made the discovery himself. Not divine. (though a nice man personally; I was lucky enough to meet him a few times, and he was indeed a nice man.)
but my major point is two-fold. First, I sense you're sceptical about the idea that heart attacks were a 20th century phenomenon, and second, you've made no mention of the associated concept, namely that they appear out of nowhere because (as Barker explained in his hypothesis of foetal (fetal) malnutrition) fetal malnutrition induces insulin resistance (you're dead right about the importance of that condition btw.) wld you like to comment on my comment? I think the Barker hypothesis might explain in part why the incidence of heart attacks falls during the latter part of the twentieth century even as we all start to eat the wrong food, though of course we can't forget smoking and improved medical interventions.
Thanks Terence

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

Had a great weekend in Austin with Abi, Zach, and Jeremy!  They kept it fun while very educational, and I learned a lot both as an athlete and a future coach.  Great interactive teaching styles.  I am excited to keep learning and putting this all into practice!   

Amazing weekend in Abu Dhabi. Indeed, thank you very much for sharing your knowledge @Jopst, Ahmad and Rana!

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

rx, 9:40 vs 10:07

Best coaches we had at abu dhabi Crossfit Yas with so much energy and positive mindsets for 2 days! What an experience and they taught me so much! Thank you Jobst, Ahmed and Rana. Keep up the amazing work you do! 

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

A special 'Thank you' goes out to Joe, Jen & Kolin over at 810 CrossFit in Grand Blanc, Michigan for providing a top-notch L1 training course experience. Couldn't be more impressed with the knowledge and technique they shared with the class. I can't wait to get back to the box and continue to help myself & others improve.

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 

An absolutely great weekend! I learned so much! Thanks Vanina, Matteo and Oskar, all all you other lovely people attending the course! 

L1 in Abu Dhabi Vogue Fitness, Great weekend :) Thank you Jopst, Ahmad & Rana it was my pleasure meeting you and learning new skills from the best. Also so happy to work with such great group and hope to meet all of you again.

Scaled to x 2 single unders 
10.46 min 👍

Case closed! What a great way to end your series. Some people still think Ancel Keys deserves a Nobel prize. To be honest, I’m surprised he didn’t win one.

What really blows my mind is that Keys was able to keep the results of the Minnesota Coronary Experiment (MCE) hidden for so many years. As you mentioned, it was only due to chance that someone discovered the records in a basement and published them. Had this not happened, the results would have been lost to history.

The National Heart Institute must have spent millions to fund this study, which included almost 10,000 subjects and lasted four and a half years. That can’t be cheap! After investing so much time and resources, how could they possibly not follow up on it? “Hey Ancel, remember the millions of dollars we gave you to study heart disease? How’s that coming along?”

It saddens me that Keys did not win a Nobel prize. The MCE saga not only disproves his hypotheses, but proves with certainty that he was a fraud. To see his prize taken away would have been a fitting end to his story.

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

The L2 in Seattle was outstanding.  Kurtis and the other instructors were fantastic.  The group was amazing and I appreciate everyone's effort throughout the weekend.  

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

Só tenho que agradecer ao Mister Carlos Salazar um grande Mestre do Mundo do Crossfit; um cara que transmite conhecimentos de uma maneira fácil e precisa. Carlos nos instiga a viver o estilo Crossfit dentro dos Boxs e fora;  como uma filosofia de vida!! Agradecimentos tambem aos "Monstros" Victor e Neto, caras gente finíssimas que sabem ensinar, demonstrar e corrigir com uma metodologia impecável.
Agradecer tbem Sérgio pela atenção e dicas valiosas.  Parabenizo este time fortaleza Carlos, Victor, Neto e Sérgio. 

7:28 rx

9:04

The L2 in Houston, TX this weekend with Matt and Becky was a fun and an amazing experience. The amount of knowledge they have is incredible and I learned a lot from them. Thank you!!
Shout out to the others that took the course with me this weekend! You all were kind, patient and FUN! Best of luck to everyone!

Great weekend at CrossFit B23 in Barcelona! What a fun and hard working group! Keep it up team!!

Thank you so much to Kurtis, Nicole and Jesse at our L2 seminar in Seattle. That was such and amazing experience, so thankful to have gotten the chance to learn and get to know some amazing people. Already putting the new tools to work today! 

As rxd
7:57

Abi, Jeremy (Nick) and Zach were phenomenal! The amount of knowledge they have is incredible and to be able to learn from them was a pleasure.  I was "chosen" for squat therapy it was eye opening experience, because I had never been critiqued on such a fundamental movement in my 2+ years of CrossFit.  I am excited to impart what I have learned on others and continue to improve myself.  I hope to continue my education with more courses in the near future.  Thanks guys!!

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

Merci pour ce L2 ! Drake, Elie, Kate, An vous étiez au top! beaucoup d'apports de connaissance, et de dynamisme. Merci Antoine pour l'accueil

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 

Abi, Zach, and Jeremy (Nick 😂) were absolutely amazing instructors. I feel privileged to have learned from them! I know that even if I don't pass the written test, I've learned invaluable information that is not only going to make me a better athlete, but eventually, a really great coach! I'm so excited for what comes next, because this is just the beginning! 

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

L2 was fantastic in Manchester, thanks to Matt, Rob and Pedro for delivering some awesome knowledge in a great way ! Thank you.

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.

Great weekend :) Thank you Vanina, Matteo and Oskar! 

The L1 instructors ( Karl, Jonny and Joe) in Reading Crossfit Berkshire are very interesting and very knowledgable make me eager to listen. The instructors are with real-time examples so I am able to understand better. Thank you 

L1 instructors in CLT were 🔥.  Great info and great teaching styles.

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