Tuesday

220208

Workout of the Day

51

5 rounds for time of:

35 double-unders
Run 200 meters

Post time to comments.
Compare to 110916.


Scaling:
This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

Beginner Option:
4 rounds for time of:
35 single-unders
Run 200 meters

Comments on 220208

62 Comments

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Abby L
February 26th, 2025 at 10:33 pm
Commented on: 220208

11 min w/ 70 single unders

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Doug Brubacher
July 11th, 2024 at 3:50 am
Commented on: 220208

CFWUx1

12:01

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Christopher Parker
May 30th, 2023 at 4:03 pm
Commented on: 220208

8:49 RX


M/40/5’9”/195#

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Ranee Fagan
February 18th, 2023 at 10:56 am
Commented on: CrossFit Coaching and Diabetes


Diabetes is on both sides of my faimly as well as high blood pressure, so it was just a matter of time before I got it lifestyle or not. My one problem is what do I eat before, in the middle and at the end of a workout? On my barbells days my levels are ok not much pressure. But on our WOD days I don't have the right tools to set myself up. I have high sugar levels sometimes in the middle or after class. And my doctors not sure what eating plan to put me on as not as normal plans don't work for me. They are always not effective as I always feel off lightheaded after a workout. Any help would be appreciated.

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Anatoly Tamilin
January 31st, 2023 at 9:45 pm
Commented on: CrossFit Coaching and Diabetes

Very useful article! Thanks!


What I would like to say -- I've got my T2D after omicron (post-covid diabetes -- existing term). Glucose raised extremely fast that I didn't understand what's my body makes with me.


No any "bad lifestyle" I had if we except unstable daily schedule. No drugs and rock'n'roll :) No fast food or something like that. Just one decease welcomed other.


I defeated this problem within four months and then (up to when I've got "new type of modern flu") it came again. My glucose "top score" was 29%. At this moment it came to norm with pills (no insulin injections, thanks God) and I have strict diet, exercises and a lot of walk now.


At this moment I think to come back to gym and this article (like and this community I hope) will help me to make it correctly.


Thanks again and I wish my "colleagues in diabetes" a lot of health and glucose in normal range :)

(edited)
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Brian Lowder
June 14th, 2022 at 2:54 pm
Commented on: CrossFit Coaching and Diabetes

Type 2 Diabetes is not always caused purely by poor lifetyle choices. It is not as simple as you would have us believe.

The causes of type 2 diabetes are complex. This condition results from a combination of genetic and lifestyle

factors, some of which have not been identified.

Studies have identified at least 150 DNA variations that are associated with the risk

of developing type 2 diabetes. Most of these changes are common and are present

both in people with diabetes and in those without. Each person has some

variations that increase risk and others that reduce risk. It is the

combination of these changes that helps determine a person's likelihood of

developing the disease.

medlineplus.gov/genetics/condition/type-2-diabetes/#causes

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Clint Michael
May 22nd, 2022 at 2:18 am
Commented on: 220208

11:38

Rx’d

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Adam Pequignot
May 20th, 2022 at 4:06 pm
Commented on: 220208

M/42/140lb


6:36 RX

*Should've pushed the runs harder. Left too much in the tank.

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Sebastian Wieczorek
May 20th, 2022 at 1:34 pm
Commented on: 220208

next day


5 rnds

35 du

1 min cal echo

7:27; 80 cal


accessory

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Diego Iriberri
March 29th, 2022 at 5:01 pm
Commented on: 220208

7:48

1-4 D.U Sin quebrar

5- 30-5

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Davon Geralds
March 10th, 2022 at 9:34 pm
Commented on: CrossFit Coaching and Diabetes

Ive been crossfitting for 11 years now and coaching for 8. I was diagnosed with Type 2 diabetes my 2rd year of crossfit which at the time I was in the best shape of my life even though Ive been a high level athlete my whole life. I think this article would be more helpful if included that Type 2 diabetes can also be developed because of genetics and not just because of lifestyle. Studies show that if diabetes runs in your family you are at in higher risk of developing T2, if both parents live with T2 diabetes you have a 50% chance of developing the chronic illness. Theres someone out there who not getting checked regularly because they are doing everything right and don't realize that they are at risk. Other than that great article

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Leonel Manzilla
March 8th, 2022 at 4:51 pm
Commented on: 220208

Ran 250 instead of 200

35-40du till broke


9:10


Male24y175cm84kg

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Jeff Chalfant
March 2nd, 2022 at 2:34 am
Commented on: 220208

7:12 as rx’d. Messed up twice on doubles.

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Nate Gordon
February 22nd, 2022 at 9:14 pm
Commented on: 220208

10:44

subbed 250m row for run

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Jon Friedland
February 19th, 2022 at 8:17 pm
Commented on: 220208

9.30 w/ 50 single unders. Running on sheet of ice.


JonNYC

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Mja 204
February 19th, 2022 at 4:01 pm
Commented on: 220208

M / 37 / 85.7kg


Rx'd

9:11 (Completed post time-priority fran)

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Issa Moussaoui
February 15th, 2022 at 8:12 pm
Commented on: 220208

RX : 9'23

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Jeffrey Howard
February 15th, 2022 at 1:30 am
Commented on: 220208

M/26/5'8"/160lb

CrossFit AFK


8:05 - Rx (Very icy road/sidewalk.)

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Ralph Keeley
February 13th, 2022 at 5:05 pm
Commented on: 220208

M/36/6'/175#


6:54 Rx


Deo gratias

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Chris Jordan
February 13th, 2022 at 12:11 am
Commented on: 220208

7:43 Rx* except I flipped the couplet order starting with the run by accident

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Christopher Voght
February 12th, 2022 at 9:00 pm
Commented on: 220208

5 rounds for time of:

35 double-unders

Run 200 meters


9:24

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Manchild Manchild
February 12th, 2022 at 5:30 pm
Commented on: 220208

subbed 15 TJs for DUs


11:02

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John Clarke
February 12th, 2022 at 2:17 pm
Commented on: 220208

8:28, runs were 250 meters.

(edited)
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Anton Gross
February 11th, 2022 at 5:55 am
Commented on: 220208

M/ 48/ 139 lbs/ 5’-5”

As Rx completed in about 6:24.

messed up/ tripped up a couple times in the beggining but after first round I went unbroken.

I was thinking I’d be faster.

great short WOD. I’m thinking of using it as an alternate to doing Annie WOD for a post workout burner. Great short workout.

post workout I did 5 sets of regressive loading of low box squats with bands.

good workout and nice mix with DU/ sprint WOD.


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Thomas Aug
February 9th, 2022 at 7:32 pm
Commented on: 220208

70 single unders

TM @ 1%

14:52

Treadmill takes too long to get up to speed. (Ha - I need an excuse.)

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Christian Simpson
February 9th, 2022 at 6:37 pm
Commented on: 220208

Sub run for 3x echo bike (600m)...11:28

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Jon Wilson
February 9th, 2022 at 5:29 pm
Commented on: 220208

Rx

7:50

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David Whiteman
February 9th, 2022 at 4:48 pm
Commented on: 220208

8:55 Rx

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Sam Meixell
February 9th, 2022 at 11:56 am
Commented on: 220208

5 rounds in 9:55 of:

35 single-unders

Run 200 meters

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Zavion Hagler
February 9th, 2022 at 2:31 am
Commented on: 220208

Day #2 doing this on a torn ACL and LCL so I hit 50 singles and 200m run at 7.0 on the treadmill finished in 16:00 with my best friend and best man. Summer is coming and we are hungry for it!!!! Can’t wait for tomorrows workout!

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Michael Arko
February 9th, 2022 at 1:41 am
Commented on: 220208

10:10

Struggled with the DUs a bit in the cold, in gloves.

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Lincoln Kerger
February 8th, 2022 at 11:29 pm
Commented on: 220208

8:46 Rx


Pretty sure that's a PR but I don't have compare to data.

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Sam K
February 8th, 2022 at 10:34 pm
Commented on: 220208

Modified:

5 rounds of:

70 single unders

200m Run(100m shuttles)


Performed outside, 35F and windy


7:55

M/30s/225lbs


Son(14):

12:49

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Travis Schwartz
February 8th, 2022 at 10:28 pm
Commented on: 220208

7:50


70 SU

200m row

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Clay Jones
February 8th, 2022 at 10:25 pm
Commented on: 220208

Rx’d: 7:59

Unbroken DUs for First 3 Rounds

Stumbled and Missed a DU Around the 20th Rotation for Rounds 4 & 5 💪

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Troy Bruun
February 8th, 2022 at 10:21 pm
Commented on: 220208

6:40 Rx

34 degrees F, running on snow in the alley of garage


Really wanted to be in the 5min range

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Brian Louchis
February 8th, 2022 at 9:36 pm
Commented on: 220208

6:28 Rx

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Jonathan Elmore
February 8th, 2022 at 9:21 pm
Commented on: 220208

9:31 70 singles with #20 vest

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Antonio Alves
February 8th, 2022 at 9:19 pm
Commented on: 220208

Turned this into a running interval session:

--

10 x 200m, 1 minute rest

:37 / :46 / :43 / :44 / :40 / :42 / :39 / :41 / :41 / :40

--

Total session: 7 km, 45 minutes

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Charlie Pokorny
February 8th, 2022 at 8:59 pm
Commented on: 220208

7:49 Rx'd

m/53/5'11"/187#

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Coastie Nick
February 8th, 2022 at 8:21 pm
Commented on: 220208

Rx’d: 6:45

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Albert Kombe
February 8th, 2022 at 7:59 pm
Commented on: 220208

11:30 Rx

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James Gentile
February 8th, 2022 at 7:40 pm
Commented on: 220208

RXd.


9:29


DU are getting better and able to chunk together sets more than being stuck on singles. But this would be a whole lot faster if they were smooth and silky.

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Greg Dillard
February 8th, 2022 at 6:54 pm
Commented on: CrossFit Coaching and Diabetes

Appreciate the article as I have had Type 1 diabetes for over 25 years. I would like you to clarify one of your statements though:


All three of these conditions can be treated with lifestyle changes, though the greatest impact will be on prediabetes and T2D. Nutrition and fitness improvement can lead to disease remission.


As this is stated early in your article, it is not an accurate statement for Type 1diabetes. Additional names for the auto-immune disease are labeled as Insulin dependent diabetics, or juvenile diabetes. No amount of exercise or nutrition will keep this form of diabetes in a regulated health state without the introduction of insulin to the body. There is no treatment to cure T1D.


I do appreciate the discussion on hypoglycemia as this will be the major medical issue facing coaches who have Type 1 Diabetics.

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Anton Gross
February 11th, 2022 at 6:02 am

Greg, I am a type 1 diabetic also. I have been actively crossfitting for many years.

I agree 100% with your statement. This is a genetic condition and a lack of production of insulin basically. Has nothing to do with nutrition or exercise… however I can decide if my workout will raise or lower my blood sugar levels alone.

if I go quite intense and the opposite if I dial down the intensity on easier forms of exercise like longer hikes. Longer runs, etc.

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Chris Meldrum
February 8th, 2022 at 6:17 pm
Commented on: 220208

As rx’d, 8:02 (PR).


20 second PR, but last time I had a calf twinge midway and had to not push the runs.  Would have been even faster today if the dubs had cooperated.  First round unbroken lulled me into thinking this would be a great day.  Lots of breaks after that sadly…still, happy with the effort on the runs.  Did not slack or jog.  Obviously, having the time to beat kept me motivated.


48m/5'10"/180

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Matthew Aukstikalnes
February 8th, 2022 at 6:11 pm
Commented on: 220208

7:46, as written. I just don't run very fast!

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Steve Day
February 8th, 2022 at 4:31 pm
Commented on: 220208

7:40

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Randy Crooker
February 8th, 2022 at 1:47 pm
Commented on: 220208

70 single unders


8:21

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Christian Palomino
February 8th, 2022 at 1:26 pm
Commented on: 220208

RX'd score: 6:27

Como warm up esta super bien 👍

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Stacey Thompkins
February 8th, 2022 at 10:49 am
Commented on: 220208

M/47/6'2"/185#


Rx'd w/ TM runs 2% incline

7:52

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QiHui Xing
February 8th, 2022 at 4:02 am
Commented on: 220208
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David Smith
February 8th, 2022 at 3:11 am
Commented on: 220208

Wanted to share a partner WOD I came up with and did with my friend Saturday.


‘Dont Drop It’

AMRAP 30


3-6-9-12 etc reps of


KB swing 53

goblet squat 53

push up

double unders (double the repa

ball slams 30lb


each person must complete a whole round before the next person works. While one is working the other holds a 60lb sand bag in front rack position. When you switch you pass the bag you can’t put the bag down. If the bag is ever dropped both people run 200m and pick up where they left off.


We got to the first round of 21. This was a good one!

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Chris Sinagoga
February 8th, 2022 at 1:49 am
Commented on: 220208

Champions Club Scaling Notea


RANT

Knowing the intended stimulus for a workout is really important because it helps us look past the code of the movements. For example, I did the workout today outside on the snow and ice. I did it as rx'd but the stimulus was completely different because the 200m runs were about 1/2 the speed of what they would have been otherwise. It's an obvious example, but a good reminder that just because you can do a workout as prescribed doesn't mean it's the best option.


WORKOUT THEMES

Short and light. Using endurance to challenge our accuracy. Jumping with elasticity is also a theme.


ASSUMED

Double unders are a conditioning exercise. Also, my 200m running pace is different than my 400 or 800m running pace.


MAIN DECISION

Keep double unders or keep intensity?


TECHNIQUE SCALE

AMRAP in 20 minutes, as listed.


CONSISTENCY SCALE

For time:

Run 1,000 meters

175 double unders


INTENSITY SCALE

Sub 35 plate jumps/low box jumps (touch-and-go) for double unders, and do a 1:30 plank hold unbroken for run if needed


MY STUFF

9:40 as rx'd. See rant


GENERAL FEAR LEVEL: 6

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Chris Meldrum
February 8th, 2022 at 6:23 pm

Can I rant a bit about the WOD demo video from 2011? I rewatched that, and I don't care how fast the Santa Cruz folks are running, that 200m course (with a turn-around!) has to be short. 4:30 for 5 rounds is 54 seconds. Perfect dubs in 20 seconds and 4 seconds of transition (2 sec each way) means dude is running a 200m in 30 sec. First round, maybe. All rounds? No way.

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Chris Sinagoga
February 8th, 2022 at 8:01 pm

I rewatched the last night too. I didn't catch that. I wonder if them starting outside and not inside the gym had to do with the time difference.

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Charles Meyers
February 8th, 2022 at 1:21 am
Commented on: 220208

Beginner Option:

4 rounds for time of:

35 DU’s

Run 200 meters

11:36

(edited)
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Winston Boff
January 28th, 2022 at 1:02 am
Commented on: CrossFit Coaching and Diabetes

Hello, we are from CrossFit ICD (Coach Winston Boff), a CrossFit box inside a non-profit public hospital that offers free Crossfit training for children and adolescents with Diabetes.

I liked the article, important clinical information about Diabetes.

Here at CrossFit ICD patients (ages 2.5 to 40 years) train two to three times a week and follow up with a multidisciplinary team.

We use blood glucose care before training, during and at the end of each session and every patient needs medical clearance to start training.

The results of metabolic and mental health are wonderful.

In addition, we got partners for our cause, ELO CrossFit, which also receives patients from our institution, using the same methodology of blood glucose care during training.

I thank CrossFit for being that lifeboat.

To learn about our CrossFit ICD.

https://www.icdrs.org.br/crossfiticd/

And on instagram:

https://www.instagram.com/winstonboff/

(edited)
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Zachary Forrest
January 26th, 2022 at 7:09 pm
Commented on: CrossFit Coaching and Diabetes

Phenomenal breakdown, Mike. Imo, this should be added material to the L1 curriculum as "Further Learning".

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Richard Norris
January 26th, 2022 at 3:24 pm
Commented on: CrossFit Coaching and Diabetes

Some helpful tips. Definitely to keep the table to hand in the box. Thinking I may have missed a few pre-diabetics in the past.

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Joey Dill
January 26th, 2022 at 10:47 am
Commented on: CrossFit Coaching and Diabetes

Great article, Mike G! Very informational and helpful for affiliate owners and coaches who have members with pre diabetes, T1D, and T2D. Knowledge is power!

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Christian Palomino
January 25th, 2022 at 10:28 pm
Commented on: CrossFit Coaching and Diabetes

Thanks for the information, it is really good to get feed back about this dispares

We keep learning every day

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