남(m)/46/171cm/96kg/230120/
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
Post rounds completed to comments./
1라운드+런지 20회(트리플언더 모두 반칙)/
금요일 저녁 첫번째와드/
트리플언더를 못하니깐 더블언더 하고 바로 한번 뛰는 식으로 함

CFWUx2 10s 10dus 1tu(attempt)
4r +25 reps
(4dus +1tu attempt)*4 sub for tus

subbed 35# dumbbell bench press for triple-unders

3 1/2 rounds + 14 reps

10R+22r fast double unders and deep lunges

scaled to double unders
6 + 28 reps

Scaled; 9 rounds

20 lunges
30 double unders

3 rounds plus 10 lunges

attempts triple 

7 rounds plus 13 lunges (30 fast doubles each round with a lightly weighted rope and stationary step forward and back to standing lunges) This got pretty spicy cardio wise by round 5 but I’m glad I attacked with a good pace from the get go. Lots of messing up on doubles after round 4 or so. 

180/41/69”

Triple unders practice

AMRAP 10´
20 Lunges
20 Double unders 

Score: 9R + 22 (382)

7 rds exactly - subbed 20 DU's (which were surprisingly good today) for TU's & lunges were step & back, not walking

8 + 5 lunges. 40 singleunders

Double Unders
1 round plus 4 DU

M-35-9 years into CF

Did this As rx'd 

(can you feel the pride in my written voice?)

completed a humbling 4 rounds of 20 lunges and 20 triple unders. Did 20 lunges at fast but not fastest pace then completed 20 triples 5 at a time catching my breath in btw efforts. Was able to nail almost all of them without failing. Figured my brake number after a  20 min general warm up, after whuch I completed a 7 m  where goal was in min 1 achieve 1 triple under, in min 2, 2, and this worked just fine to tune the accuracy of the timing as well as a boost in confidence When i saw i could get 8 or more unbroken. But also noticed that fatigue was quick to creep in so aimed at a number i could get without failing to be able to get to a predictable rythm in the wod. After that practice emom completed 2 rounds of 10 lunges and 10 triples with the same strategy then rested 5 min and went for it.

Having 9 years in is kind of a double edge sword. I get to do triples and feel good with myself and also as work capacity builds the chances of getring really sored go up as well. And as anyone else, if I get into comparing
myself with others that may have same time crossfiting as myself (rich for instance) instead of with myself, I am not immune to feeling miserable.

So yes I am proud of my triples bit not because others cannot do them yet. But because I do and this was not always the case.

Tap into your adventurous exploring mind that wants to learn and be better than before, and let the ego dissolve while you are at it. 

8R + 6reps of 
20 Lunges 
30 DU
Awesome WOD!

M/37/#166
5.5 Rounds
MOB Tuck Jumps for Triple-unders

8 + 7

 double unders
rotated each round: walking lunges, step back lunges, and side lunges 

subbed 20x tuck jumps due to broken jump rope

8 rounds

M/34/6'/175#

Scaled to:
10 triple-unders
20 lunges

4+4

In: CFWUx3

10minute AMRAP
20 Lunges
30 Double unders

4 Rounds + 14 lunges

Out: Heavy Bag 3/1x3 

8 rd + 10 lunges
30 DU

5 rounds +62 reps in 10 minutes of:
20 lunges
60 single-unders

Rx’d
9 rds + 18 reps

HSPU-10 sets
Bench Dips-20 sets
PU-17 sets

37 reps

20 lunges 
30 DUs
8+27

Needed to be outside.  Luckily no lockdown here.  
5 rounds of .1mi sprints (161m) with 2 min recovery
47.69/47.71/47.77/45.18/44.55
 not a fast runner at all, but first time breaking 45 seconds in over a year.  Wah hoo!

Chuck,
You are a legend amongst all CF trainers and Flow Masters.  Watching you and your mastery of CF methodology, hearing the slight baritone voice of a preacher and the kindness inherent to you never gets old.  Keep up the fantastic work!  

Scale - 60 SU + 20 lunges

6 rounds 56 SU

First crossfit training

7+46
subbed in 40 double Unders  

7 rounds using 30 DUs I'm beat

Sc SUx2, (Juan option 2) 
8 rounds + 8/-

Really really struggled on the TU’s. While attempting TU’s each round I ended up doing 40 DU’s.  Therefore:

10 minute AMRAP 
20 lunges
40 DU’s
= 6 rounds + 6 reps

Option 1
5 rds + 8 lunges
need to get good rhythm on DU still, aiming 7+ rds next time

At first, there seems to be a tension or conflict between speed and technique. Later, as both improve, you come to realize that as technique is refined  accuracy and precision of movement create an efficiency that is essential to best performance. 

This is readily apparent watching our Games where the technique improves with each heat. The faster athletes moving better allows them to be faster. 

Improved accuracy and precision of movement drive efficacy and efficiency of effort that measure as more work and average power. 

And Charles is amazing. 

Scaled
20 lunges
40 fast SU's

7 rnds + 1 lunge

Scaled TU to 30 DU
7 rounds + 20 lunges
m/52/5'11"/200#

9rds = 6

Scaled to 30 DU’s
 

20 lunges 
30 DU’s

8+13

3+15 - Rx

2 Rounds

20 Lunges
14 TU

Scaled to:
20 lunges
40 fast single-unders

Rounds: 7

Notes: Had to restart after 2.5 minutes as I broke a piece on my cheap-a$$ jump rope as I was trying to adjust it. I fixed it, rested a few minutes, and restarted from 10 minutes. After rounds 4 or so, had to slow the single-unders, as I just was breaking them up too much at top speed. I felt like I could have ten more minutes.

Injury report: Feeling it in my arthritic right big toe on this one.

20 lunges + 10 tripleunders Rx 

finished 8 rounds.
subbed heavy rope DU instead of TU.

Scaled
20 lunges 
60 single unders 
7 rounds 👍😅

20 lunges
30 double unders
7 rounds+15 lunges

jackie:
20 lunges
40 single unders 
6+5

7 rd +20 lunges (30 double unders subbed for triple unders)

10 rds scaled:
20 walking lunge
60 SU

Haven’t got triples yet and I’ve been tripping too much on DUs lately.

As scaled, 9 rounds + 20 DU + 18 lunges.

Accidentally mixed up the order.  Was on pace for 10+ rounds but started messing up DUs in later rounds. 

47m/5'10"/180

Scaled to:
30 double unders
20 lunges

9 rounds plus 10 DU (started w/ the DUs)

Only 3 trips (and I'm blaming 2 on my kids)
I held onto the rope for lunges trying to save time but it got tangled up on round 5 which took 15-20 seconds to get worked out

F/41/176/63

10 min
20 lunges
60 singles

7 rounds and 15 lunges

Subbed 40 simulated jump ropes (don't have a jump rope) for triple unders.  I struggle with DU, I cannot even imagine TU!!
6 rounds, 4 lunges

sub DU for TU

6 rds + 7 lunges

AMRAP (12 minutes): 8 rounds 

20 lunges: These felt easy
30 double-unders (Scaled): I still need to work on those triples! DUs wen OK, was able to accumulate the 30 DUs with usually a total of 2 - 3 tries.

35/M/150#

55 YOM 5’6” 210

AMRAP in 10 minutes of:
20 lunges
40 Single Unders

6 Rounds + 20 Lunges 10 single Unders

9 Rds
Subbed 60 Single Unders 

Practiced DU before. 

Option 1.   5+2

Can't do TUs. Scaled to 30 DUs.

7 rounds + 20 lunges

DUs were not very clean today. I think only 2 rounds were unbroken.

M/45/6'2"/185#

Scaled to 30 double unders the rest as rx'd 
9 rds + 20 lunges

20 lunges (10 forward, 10 back)
20 DUs
8R + 12
My DUs are getting pretty much better (I have been doing them 3-4 times a week), unbroken on 4 rounds, tripped once on 4 rounds

20 walking lunges
50 single unders
7 rounds + 18 single unders

57/5’8”/160

Option 2:
20 lunges
40 fast single unders

8 rounds + 15 lunges. 

íScaled to 20 lunges-30 double unders
120 lunges
140 double-unders
43/1.78m/77kg

20 lunges
20 double-unders

9 rounds + all lunges 

Sub 20 lunges 60 su
7 rounds

OPTION 1
6 rds + 25

:9R.
sub:20 lunges+10 triple-unders.
https://youtu.be/NfbjBxoZHTo

6 rds + 5 reps
Scaled to 20 lunges / 60 fast single-unders
M / 41yo/ 176cm/ 70kg

This is a really nice article. It touches on many of the aspects of training in later years that could have a major impact on people’s lives. One thing I learned relatively recently about muscle wasting is that it is usually the cause of death under extreme starvation. According to Jewish doctors during the holocaust and Ancel Keys’ starvation studies, people could survive up until the point they ran out of muscle. Like our fat stores, muscle tissue acts like a bank. Muscle can be broken down into protein and/or converted to carbohydrates. Vital organs need protein. When this runs out, the body can no longer function.

It’s important to carry some muscle mass into old age. In one study that correlated people’s muscle mass index (muscle mass/height^2) to mortality, they found absolute risk of death at 58% in the lowest quartile and 41% in the highest quartile. Those with the highest muscle mass index were significantly more likely to be alive at the end of the 10 year study period.

Strength also has a surprising impact on measures of “spontaneous behavior”. I wish I could find the study and if I do I will post it here. But the gist was that people who lacked physical strength were much less likely to get out of bed or off the couch. When they did, their heart rates would skyrocket. Now, think about how you feel after a heavy set of squat cleans. Your heart rate skyrockets, too. There’s nothing wrong with your heart. It’s just what happens when you operate near your max threshold. If normal, everyday activities put you near your redline, you will obviously be less spontaneously active. With strength training, a person's max effort becomes a light effort. Thus, getting off the couch to feed your cat becomes no big deal.

I came across this study recently, which is a meta-analysis of training programs for seniors. The key takeaway is that the most effective programs combine resistance training, cardio and balance training. The desired outcomes were improvements in mobility (speed and distance) and reductions in falls and frailty. As much benefit as they showed in the studies, I saw plenty of room for improvement. First, the training programs were not in any way integrated. Cardio, strength and balance were trained separately. Strength training consisted of seated, machine-based movements. Balance training was Tai Chi or something similar. Imagine if they had trained in an integrated fashion, a la CrossFit? As we know, external weights don’t necessarily diminish the cardiovascular or balance demands of a movement! Functional movements challenge every physical capacity and in a way that resembles real life applications.

One key measure of fitness in the elderly is sit-to-stand time. Seniors who are able to do it swiftly and competently tend to live longer. A Brazilian researcher, professor Claudio Gil Araújo, attempted to quantify this in a study done in 2012. The twist was that the goal is to sit to the floor and rise without using your hands. It’s harder than it sounds. He devised a 10 point scale, where points were deducted for using your hands, elbows, knees or collapsing out of control. Those who scored the lowest faced a substantially higher risk of early death than those who scored the highest. It’s a good test of strength, flexibility, coordination and balance. It’s not a perfect test by any means and the study was observational. If they had trained people to improve their score and then tracked results over time, that would have been interesting. This same researcher is also studying the correlation of power output and longevity. He hasn’t published his paper yet, but it sounds promising.

▶ INTENDED STIMULUS
Oh, man! This is one spicy one: a triple-unders workout with lunges in between to catch your breath. Can you get ten rounds? Let's start with the most striking thing, the triple unders. The stimulus here is not to spend five minutes each round trying to get reps. Conditioning pieces are not the right context to practice new skills that you don't own. Spend 10-15 minutes after your warm-up practicing triple-unders (or doubles), and if you can consistently get 3+ triples with good mechanics, then go for triples. If not, avoid the triples, go to doubles and let this workout be a reminder to make some space in your training to learn them. Today is a no-break day, no transition time. Yet, what you really want is to stay super chill. Relax!

▶ OPTION 1
Complete as many rounds as possible in 10 minutes of:
20 lunges
30 fast double-unders

▶ OPTION 2
Complete as many rounds as possible in 10 minutes of:
20 lunges
40 fast single-unders

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

First of all, amen to that! Technique vs Intensity is awesome! Second Chuck is the best tutor ever! #chuckisthebest

GENERAL WARM-UP

3 rounds for 30-seconds of:
Jumping jacks
Bear crawl
Broad jumps
PVC overhead squats
Handstand hold

SPECIFIC WARM-UP

Triple-unders
Perform 2 sets of 30-seconds of each step:
Single-unders
Single-unders with a high jump
Double-unders (or practice)
Triple-unders (or practice)

Lunge
10 squat therapy reps
10 walking lunges, slow and controlled
10 goblet lunges
10 lunges

Practice:
6 lunges
6 triple-unders

AT HOME VERSION
AMRAP 10:
20 lunges
20 tuck jumps

Champions Club Scaling Notes

RANT
I think it is really important to not get lost in the specificity of the jump rope. Jumping is jumping, no matter what you are using as your cue to jump, or what you're jumping to. Feet straight, knees apart, and neutral midline is a part of jumping rope, box jumps, clean, and blocking at the volleyball net. So when thinking about your jump ropes today, it really shouldn't be good enough just to have the rope pass under your feet (three times before landing if you're dope). You should be able to keep the positions in line as well. If not, scale down to doubles, singles, or stair jumps.

MAIN DECISION
Practice day or intensity day?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
:30 lunges
:30 jump ropes

WHAT ABOUT THE MOVEMENTS
Squatting - unilateral loading, bodyweight
Jumping - rebounding/touch-and-go/elasticity, accuracy, little higher than usual, little more accuracy than usual

WHAT ABOUT THE REPS
With the time cap being 10 minutes, I'd assume these are both unbroken the entire time, or most of it.

LEARN TO COOK
Accuracy + intensity = jump rope number you won't have to break up/lunge number that won't take more than 30 seconds
Less accuracy + intensity = short stairs jump (touch-and-go)/same as above on lunges
Accuracy + less intensity = as listed, just extend the time cap to something that will give you enough practice at singles, doubles, or triples

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is, just sub 20 doubles or 40 singles for triples

GENERAL FEAR LEVEL: 5

Globo/Home Scale:  For triple unders, scale as necessary.  2/1 double unders or 3/1 single unders if you have a rope, but work triple unders or double unders for 10 minutes before beginning the wod (or just jump rope work if not proficient with it, then scale down the single unders).   If without a rope do 20 high tuck jumps or higher than normal object jump overs (but not as high as a box jump over), if subbing for double or single unders do jump double taps.    Lunges are standard lunges. 

My #wuhanbeard will be on Chuck's level before long.