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Thursday, April 21, 2011

2011 April 20
by bk

BootCamp starts in a few weeks. More information will be posted soon!

Take 12 minutes to practice handstand holds and free standing handstands

then….

“Double-Under  Ladder”

For time: 5-10-15-20-15-20-35-40-45-50 reps… and back down

In this workout, the clock starts and the athlete completes 5 consecutive double-unders.  The athlete shall rest as much as he/she wishes before starting the 10 consecutive double-unders…..and so on….  Each set is to be performed consecutively or the athlete must start that set over.  Example:  If the athlete misses on the 24th double-under of the set of 25 reps, the athlete must start the set of 25 over.  The goal is to do the ladder (up and down) as fast as you can.  You are to do the set of 50 only ONCE! 

There is a 20 minute cap in place.  Scale down the amount of sets as needed. 

Compare to 5/13/10

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CrossFit Integrity, Charleston, SC
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15 Responses leave one →
  1. Jon S. permalink
    April 21, 2011

    Is it supposed to be:

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5?

    Also, do you HAVE to rest between each tier?

  2. Amy permalink
    April 21, 2011

    Yes and yes…rest doesn’t have to be more than a second, but you can’t just do 500 continuous DU’s (if that were possible)…so 5 then stop then 10 then stop, etc…at least that’s how we rolled in the 9 am.

  3. Nick R permalink
    April 21, 2011

    WOD: 5 consecutive. I got up to 8 but never made it to 10 during the WOD. FML!

    then…

    Amy wrapped my torso up in two red bands to tether my arms down, therefore counter acting my “Ricky Bobby” arms and…
    31 consecutive DU’s, improving my PR by over 300%! WTF? I guess I have to do DU’s tied up in rubber bands from now on.
    THANKS AMY WOODS!!! I feel like a winner!

  4. April 21, 2011

    Nice! Another great coaching tactic by one of our many awesome CFI coaches!

    Great job Nick-y Bobby!

    CrossFit Integrity, Charleston, SC

  5. Dan M permalink
    April 21, 2011

    Bench Press: #175, 8 sets of 3, on the minute
    Deadlift: #225, 5 sets of 3, on the minute
    Strict Pullups: 8 sets of 6, on the minute

    CF Endurance WOD

  6. Pat permalink
    April 21, 2011

    Amy….such a thinker

    From Eco fitness w/ engine 15

    50 low bar back squats @ bodyweight 150#
    25-20-5

    incline bench press 8 sets of 4 on the minute @ 140#

    two mins rest

    Flat bench 5 sets of 10 on the minute @ 135#
    failed at 8 on last two rounds

    Globo gyms make me nauseated

  7. Ashley M permalink
    April 21, 2011

    WOD: Sadly only 3 consecutive.I am horrible at double unders.

    Definitely need to try Amy’s new tactic.

  8. Nicky Bobby permalink
    April 21, 2011

    I’d be happy to demonstrate the new method any time!

  9. Mark permalink
    April 21, 2011

    Got to 45 in the first ten minutes but never got to 50.

  10. Laura permalink
    April 21, 2011

    finally got my legs up on the wall to attempt a handstand hold, thanks for the help bk!

    WOD: 15 up

    1000m row…was going to go for 2000 but got distracted by the bad ass hail storm

  11. Jimmy permalink
    April 21, 2011

    19:07 rx… great job to all of the 9-ers, I’m really digging the new schedule and especially the 0900 class. Great job Nick! I think it was Amy’s coaching and a little bit of Tom Cruise’s witchcraft that helped you pull off that 31 streak. Also, WOD most likely to induce fits of cursing and throwing things = this WOD… AWESOME

  12. Dana (NJ :: Guerrilla Fitness Crossfit Montclair) permalink
    April 21, 2011

    Dear Crossfit Integrity,
    Now that I’m back in NJ.. I had to take a minute to say (((THANK YOU!))) for your hospitality.. I had a GREAT time WOD’ing with you this past Saturday and Monday. Special shout-outs to Brian K, Amy (thanks for counting my rounds girlfriend) and Beth (Mon. AM). Thanks for the encouragement… Will see you all on my next annual visit next April!!!!

  13. Amy permalink
    April 21, 2011

    Dana- wish it were more than once a year, but we love having you anyway! Hot shit! 🙂

  14. Shawna permalink
    April 22, 2011

    15 up
    50 GHDs
    100 hip extensions

  15. Scotty R permalink
    April 22, 2011

    30 up
    I hit 34 once, 32 twice, and tried abt 17 more times to get 35 clean but it never happened..
    did wod #5 for just a ten min amrap 5 rounds, 5 reps…such a hard wod!!

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