January 1, 2012
January 6, 2012

A fresh new start to the new year seems like the perfect time to revisit some skill review, especially for those of us who have an ever growing list of goats on our “2012 Goal List.” Specifically, for Tuesday’s class, we doubled-back for some double under work.

10min Double Under Practice

As we have in the past, class was broken into three separate groups:

Group A: This group included those athletes who can consistently hit DUs over 15 to 20 reps at a time.
Program: “Flight Simulator.” Unbroken sets of 5/10/15/20/etc. up to 50 and back down – getting as far as possible in 10 min. For any set missed, continue trying to complete that set and then move on (i.e., if you made 15 but then broke on the next set at 17 before you got to 20, keep trying for 20 – this, as opposed to starting over again from the beginning);

Group B: This group included those athletes who are hitting anywhere between 5 to 10 DUs at a time.
Program: AMRAP unbroken reps. In other words, use the 10 minutes to really concentrate on stringing doubles together, trying to achieve the highest number of unbroken reps you could.

Group C: This group included those athletes who can occasionally hit a DU or two, but not consistently. 
Program: 2-3 single skips followed by 1 double under attempt. If any athlete was consistently successful with that, they moved on to 2-3 single skips, 1 double under, followed immediately by 2-3 single skips. The next logical step of course was to try and string together sets of 2-3 singles and 1 DU for the highest number possible.

The practice certainly seems to be paying off, as we’re seeing lots of improvement through-out class. Great job, and keep working on them. This wasn’t the day’s only work, however.

6 minute AMRAP of 6 HS cleans (95#/65#) & 12 HR Push-Ups

In 6 minutes, perform as many rounds as possible of 6 hang squat cleans and 12 hand release push-ups. Weight for the hang squat cleans was RX’d at 95lbs for guys and 65lbs for ladies, but everyone was given the option to scale to a weight appropriate for their needs. Additionally, those still working on cleans (or just plain uncomfortable with the HS Clean) could perform a hang power clean and then front squat the weight. Score was total rounds and reps.

Awesome work, and thanks to everyone for braving the cold temperatures that the new year has brought with it. A things to be aware of:

(1) CrossFit Games Open Qualifiers!

It’s that time of year again, and on the heels of this past Sunday’s CF Games marathon on ESPN 2, I’m hoping for lots of interest.

– Registration for the Open Qualifiers begins February 1st, 2012 (4 weeks from today) –
– Competition begins February 22nd and runs until March 25th, 2012 –

What are the Open Qualifiers? Read on for the rundown provided by the CrossFit Games website.

The Open is a worldwide competition consisting of five workouts over five weeks. Last year, more than 26,000 athletes competed, and this year will likely be a multiple of that! 

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. You can do the workout at your local affiliate or film your attempt from any gym, a garage, or park. 

Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins. You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age. 

The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July.

If you’re gung-ho for the competition, mildly interested, wondering if you should compete, or just plain want to know more, please talk to Tom or Chris. We’re looking for lots of involvement this year, and are excited to see as many of you as possible give the workouts a go.

(2) The CF Balance/Dupont Paleo Challenge 
CF Dupont and Balance’s Paleo Challenge will start this coming Sunday. I’ve pasted the details below verbatim from the CF Dupont website:

Seminar and Measurement dates/times: Sunday, January 8th 11am-12pm at CF Dupont; Monday, January 9th 6-7pm at CF Balance. 

Pre-registration through website prior to measurement date is required. Cost is $40. This will include: weight, measurements, bodyfat, before/after photos, before/after analysis, email weekly support, recipe contests, performance based measures, and eligibility for individual and team prize. 

Paleo Seminar- Kari will be holding a one-hour kick-off that will cover the general paleo guidelines and give you an opportunity to ask your questions. She will cover what you can and cannot eat, meal plans, and how to make the Paleo Diet fit into your everyday routine. This seminar will give you the tools for you to be successful in the challenge. 

Measurements- Will take place prior to the seminar. Measurements will include: weight, body fat caliper pinches, before and after photos.

(3) The CF Balance/Dupont Smackdown 

The inner gym competition has also been scheduled. Again, details pasted below verbatim from CF Dupont:

Who: CF Dupont, CF Balance, and CF DC athletes! 

When: Saturday, February 4th, 11AM – 4PM 

Where: CrossFit Dupont Thunderdome

Here are the Rules: 

  • Maximum of 20 Teams  
  • 1 Day of Competition starting at 11 am. Three WODS per team. There will be a 4th chipper WOD for top 5 teams  
  • 4 People Per Team: 2 Men, 2 Women 
  • Judging will be done by the coaches  
  • We are all going out to celebrate on Saturday night 
  • Prizes: Will include massages and Lululemon gear.  
  • Team theme: dress inappropriately 
  • Workouts will begin at 11am, soo please arrive by 10:30am. LAST DAY TO REGISTER IS MONDAY, January 30th. Sign-ups will be with Tex at CF Dupont or Danielle at CF Balance.


  1. SaltyHat says:

    BTW, I picked up someone’s watch last night (white timex ironman), so if you’re missing it, please let me know.

  2. Andraea says:

    Jumping rope and DUs are definitely my goat and probably will be for quite sometime. It’s just not an exercise I enjoy doing. I had a hard time getting a DU again last night since I haven’t been practicing but by the end of the 5 minutes working on it I was able to do a DU with a single skip in the middle and then another DU. I haven’t been able to string the DU together yet. Hopefully that’ll be something I’ll be able to do in 2012.

    Great short AMRAP workout! I haven’t done hang squat cleans in a while and it felt great to do them. I did completed 5 rounds using 65lb. After the 2nd round I was going to take the 2 1/2 lb plates off but then realized I was using a 15lb bar with 2 25lb plates on each side and thought damn it I’ll never make it. Glad I wasn’t able to take the weight off as I proved to myself I could do the 65lb. The hand release push-ups were rough and I didn’t have the greatest form through it as I felt my middle sagging.

    Great work everyone!

  3. Ethan says:

    I got a little frustrated with the DU’s but I was able to work up to 25 unbroken. The WOD was also a good one. Short enough where you could sprint the entire way. Finished with 6 full rounds, 6 squat cleans and 6 pushups.

    Lastly, Mark “the Admiral” Minukas and I have formed an unstoppable team for the smackdown in February.

  4. SBV says:

    Who knew that 95# could feel so heavy? I thought in my head that the first few rounds of hang squat cleans would be a walk-in-the-park. Unfortunately, the weight felt heavy by the second set and made my legs feel like they were on fire. I grinded through the push-ups and ended up with 5 full rounds plus 6 hang squat cleans.

  5. Katie says:

    This was just an off day for me, I could feel it from the beginning of the warm-up. I may have gotten one double-under toward the beginning, but mostly just some nice red marks on my shins. I’ll keep at it.

    The squat cleans were incredibly difficult for me…I started trying to do the unbroken squat clean, then went to doing a clean, resetting, and doing a squat. I used 30#, which I thought was reasonable considering I can front squat 40#, but I had a lot of trouble getting the depth I needed on the squat. In hindsight, I probably should have gone lighter. I only managed 3 rounds and 3 squat cleans.

    Not my best workout by far, but at least I made it. I’ll rest, fuel, hydrate, and do better on Thursday.

  6. Mackenzie says:

    Great workout last night! So good, in fact, I lost track of time…literally…I left my time-piece at the gym. (Thanks for grabbing it Chris!)

    It’s great to back but the AMRAP was really tough for me. I didn’t realize how much strength I lost in my upper body post-marathon. I went with a 45lbs bar which posed quite the challenge. I had to really take my time and breathe deeply before each movement, and it was not as fluid as I would have liked. Also, as Andraea mentioned above, I felt my midsection sagging during the hand release push ups. Still loved every second of it though! Thanks guys!

  7. edgy reggie says:

    Ahhhh, double-unders. How they taunt me and how they frustrate me. 🙂

    Actually, the frustration level is lower than last year at this time since I’ve been practicing double-unders. Coach Salty gave me a couple of pointers (keep my elbows close to my body at all times, don’t bend at the waist, don’t bend at the knees). For the most part, I tried to maintain a hollow-rock position (in a vertical plane, of course); that seemed to help a lot. Now I just have to keep practicing until that “eureka” moment arrives (hopefully soon).

    The met-con was fun…and challenging at the same time. I used 95# for the hang squat cleans. I completed four-and-a-half rounds (or four full rounds plus six hang squat cleans).

    I might be in the minority when I say this: I like the “games-style” (or “competition-style” or hand-release) push-ups. Whenever push-ups are part of a met-con, I tend to perform hand-release push-ups.

  8. SaltyHat says:

    I would hate stop the unstoppable team, but it’s gonna be hard to get started when you’re short 2 ladies right from the start.

    And yes, I purposefully doubled up on the double-word-use on purpose.

  9. Tom Brose says:

    Great intensity from everyone. Its easy to get a workout from a high volume slugfest like Sunday,but a 6 minute AMRAP can leave you either wishing you’d pushed harder or utterly decimated. Glad to see people pushing their limits.

  10. Dian says:

    Another really fun workout. I was in Group A and was able to get to the set of 30 double-unders unbroken. I kept tripping on my way to the set of 35. I would mess-up around 31 or 32 and then have to start over trying to get to 35. It was probably my fault. I would get so close to 35 and get excited and then trip. Oh well, a small problem considering I couldn’t do DUs a year ago. Gives me hope that I will be able to string together some pull-ups one day.

    I used 50lbs for the AMRAP (should have done the 65lbs). I was concentrating a lot on form and taking too long between reps (as pointed out by Tom B). I completed 4 rounds.

    Looking forward to tonight.

  11. TomandAmi says:

    I alos like the combo skill with the intense AMRAP. Got up to 45 DU then tried to keep up with Ethan and ended up with 6 fullrounds plus 6 HSC and 2 HRPU. See you tonight.

  12. Ben says:

    It was good to get some DU work in on Tuesday. I was able to PR and get 50 unbroken, but after that I only got back to 29. I’ll keep working, but they seem to be coming together.

    The met-con was difficult. I went a little heavier (115 lbs), but it wasn’t the weight that got to me, more an endurance issue. Finished 3 reps into my 5th round. Always something to work on!

  13. Sara says:

    I can’t seem to break through a certain point on DUs. I got up to 25. Was stuck on 20 for about 8 minutes. Need to do more flight simulator to break through the barrier.

    I used 35kg (77lbs) for HSC. They were good but push ups is what slowed me. I got 5 plus 6 HSC and 7 hrpu.

  14. Katie says:

    Dian, it’s so great to hear that you couldn’t do DUs a year ago and can do 30 now!! That’s so motivating…hopefully I’ll be there a year from now. :o)