Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to 031001.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Puppies:
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute
Buttercups:
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute
Double-under Practice 30 seconds
Sit-up for 30 seconds
Or use a laptop. That’s what I do for Tabatas and Fights Gone Bad.
Know a good sub for double under practice? With jacking my calf on burpees tonight, jumping around tomorrow *might* not be the best idea. I’ve heard of tuck jumps as a sub, but again, the jumping…
Both are cool, but I don’t think they are going to work to well for this WOD. The best advice I found on the forum is to either:
low-tech - tape yourself counting out the intervals (Lynne Pitts)
high-tech - download Audacity http://audacity.sourceforge.net/
or some similar audio editor and cut some songs down to the necessary length (2 min, 1 min, 30 seconds), string them together in a playlist, and blast those tunes. I can’t believe I forgot about that because I actually did this for Fight Gone Bad before I got my Gymboss a couple weeks ago.
However I think an analog clock is the simplest and quite effective. The only trouble would be looking at it for the sit-ups maybe.
And finally, a good jump rope really helps. There are those that will tell you that a $5 rope is fine, but I didn’t get proficient at them until I sprung for this: http://estore.websitepros.com/1220297/Detail.bok?no=5
I got spoiled by the Beach Fitness Tabata timer. If it had variable Tabata intervals, it would be perfect.
My plan is to use this timer with four different settings for 2 minutes, 90 seconds etc. each on four different tabs in Firefox on my laptop. It’s an idea, and I haven’t decided if/how I’m going to scale this, but regardless this might work, and I’ll start the next tab’s timer when the previous one ends.
I use my ipod as a timer: FGB is a perfect example. 5 excesise and 1 rest interval, then repeat. 6 songs total…. I do this.
I make a playlist with the number of songs I need to complete a round. In this case 6.
Then go to the playlist, select the first song>get info>Options>start time 0:00> stop time 1:02>ok
do this for all the songs. They then will only play for 1 min and fade to the next thats why I add :02 sec. Its crude but it works and You can edit the tunes anywhere you want, I keep it simple. Enjoy and I hope it helps.
Mike
South Pasadena
Hi Gang,Ok my double unders are shocking and can only string 2 together (Bad I Know!!), so should I mix singles with doubles or should I sub tuck jumps????
