CrossFit South Brooklyn

Established 2007

WOD 7.30.09

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5 Rounds of
Max Double Unders, 1 Minute
Body Weight Dead Hang, 1 Minute

Athletes will have :15 seconds to transition between movements.  Coming off the bar constitutes a "foul" and 10 burpee penalty. Every :10 off the bar after coming down is an additional foul.

Post reps, fouls and bar thickness to comments.

Accessory Work
Foam Rolling 101

nyc_tri
Congrats to our own Stephanie P for completing the NYC Triathlon this past weekend!
1 Round for time of: swim 1.5K, bike 40K, run 10K     Time: 3:15:00

Tushar's CrossFit Movie Screening Party will be at 2pm this Saturday.  All are welcome to attend! Please email david(at)CrossFitSouthBrooklyn.com if you'd like to come

Comments

  1. Warm-upx2: 15 Squats, 5 HSPUSx1: 15 Sit-ups, 10 Hip Extensions(Kinda half assed it)

    Double/DeadHang1. 65/X2. 70/X3. 57/X4. 55/X5. 51/ 1

    Doubles: 298Fouls: 1Thick (1.5″) bar

    SO close to getting no fouls. I literally fell off for that one and then when i popped back up a second later it was totally easy.

    This is an unusual WOD but I liked it as a baseline for double Under competency and grip strength endurance.

  4. So what are the rules for the hang? Are you allowed to reset your grip if you don’t come off the bar, or is it set it and stay?

    Nice work Gabrus, looks like you did a good deal of challenge to your grip.

    David, I was trying to figure out what left you unable to type. I was thinking something like “Spin around in a circle until really dizzy, 5 rounds”. This sounds more fun.

  5. You can do whatever with your grip as long as you don’t come off the bar. After the 3rd round I was going switch grip and alternating at the :30 mark.

    None of the Bull crap we saw in Aromas where that guy was wrapping his legs around the bar during the max pull-up affiliate wod. (he ended up getting his reps DQ’d)

  6. this was a really great and humbling WOD. kudos to david for coming up with it.

    my double unders improved as i progressed. for some reason i thought this would be relatively easy. was i wrong. i’d like to try and do this once a month.

    DOUble/Dead Hang1. 30/12. 26/X3. 43/14. 44/25. 45/2

    Doubles:188Fouls: 5Bar: 1.25

    cool downdumbbell press 8×3 50lbhand stand push practice. more required.

  7. I’m starting to feel very nervous. I had a similar feeling to David McG when I saw it – thought, “hey, not so bad!”

    EEK.

    Congratulations Stephanie! I’m impressed.

  9. DU/DH53/X43/X47/144/143/X

    Doubles: 230Fouls: 2

    Did the first 3 on the thick bar and the last 2 on the thinner side. Next time, I’ll definitely try the overhand/underhand grip. Did eikcaJ afterwards.

  10. I can’t remember my DU breakdowns but highest was 32 and lowest was 10.

    2 fouls = 20 burpees.

    I am mixed on this WOD since my DUs are still not dialed in. The last two rounds I wasn’t able to string any together, so the metabolic impact was low. The deadhangs, however, were very challenging – I got the pumped forearms. So hot.

  11. BJ/DH1. 29/X2. 23/X3. 24/X4. 20/X5. 20/X

    116. kept losing count on my box jumps. i guess im not smart enough to do two things at once. slipped when i focused too much on counting. that last dead hang i was hanging on for dear life, a few more seconds and it would have been over.actually got a double under when was practicing, at this rate in 2 years or so ill be able to string 10 together. did the usual 30-20 endurance row 1116 total 1:55avg.

  12. Double Unders: 310 totalThis is after having my shoe come untied during the second round – crap. The rope kept getting hung up on my shoe lace and I had to stop to tie it.3 fouls.

    Hangin’ around is hard.

  14. 346 DU, Zero Fouls, 51 Burpees for S&G’s. Had fun. Liked the grip strength work. Nice job on the zero fouls Cloyde! Very impresive!

  15. This one sucked, I tried different grips, nothing worked, after the third round I could barely swing the rope.

    x/22, 2/20, 3/5, 3/17, 2/14 total 78 dus/10 fouls

    David reduced my sentence to 50 burpees. Ugh!

  16. Tonight was my first Level 1 class! Foundations just ended on Monday and I was a little nervous to begin the group classes. A little relief came when I saw a familiar face (thanks Anne!). The WOD was hard and I had to pry my hands open after each hang. That sucked. And of course, I’m nowhere near doing double-unders so this was modified with box jumps.

    Total BJ:111, 4 fouls.

    My hands still hurt. I’ve got to learn not to wear rings during workouts!

  17. My first Level 1 Class too!

    I felt OK going in, and like several others on the comments board thought dead hangs sounded “easy.” (Cough)

    I have no double-unders, so box jumps it was: 123. 3 fouls. I felt so 50% (50 Cent’s Asian cousin). Brain kept saying things I didn’t need to hear.

  18. Did this on the thick bar. 3 fouls. 1 in the fourth round 2 in the fifth. I tried double underhand in the fifth and it really messed me up. I think if I could better manage sweat I wouldn’t have come off the bar.

    Doubleunders are slowly getting better. Total of 120. Didn’t hit 30 in any round. This was all done single, double, single style. Need to figure out how to string them together.

  19. Did 110 Boxjumps because I (still!) don’t have double unders. Mea culpa.

    I did the hangs on the thick bar. Like an idiot, I miscounted my fouls and punished myself with an extra one! I had four and counted five.

    Later Cloyde and I did the CF endurance row. Came in at 1117 meters.

  20. well, I attempted to post last night, but was apparently so sleepy that I didn’t manage it.

    Welcome Anne and Jessica – hope to meet you Saturday!

    168 doubles4 fouls = 40 burpees in sets of 10.

    Interesting experience to have my hands suddenly stop holding onto something that I thoroughly intend to keep holding on to. Not exactly pleasant. I think I’ll add periodic hangs to my post-wod work.

  21. 386 Double Unders, 4 fouls.

    My forearms felt “da pump.”

    Used a normal grip until the third foul that was in the final round. Should have stuck with that, but tried the mix grip and fouled again shortly afterward.

    Clearly, grip strength is a limiting factor here.

    Next time will shoot for the gold standard of 500 doubles and no fouls…

  22. Welcome Anne and Jessica, great to have you in class.Cloyd and Vincent – Nice hangin’!

    BJ/DH28/X29/125/125/225/1132 BJ and 5 fouls…blah! The fourth round the bar was completely wet with sweat and my hands kept rotating. They slipped off the second time with 6 seconds to go!

    1000 meter cool down row; 3:43.2

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