jump around

"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets

look for rest day post regarding online Big Dawg competitions starting in September and continuing throughout the year; this announcement is a big one

post wod fuel male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 20g prot/15 g carb
12-14% - 20g prot/25 g carb
below 12% - 20g prot/35 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


Geoff Aucoin said...

Here's my warm-up for this one;

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders

Surrey said...

Well I hope it has DU's in it!

Surrey said...

That is funny! I'll follow suit brother, perfect warmup!

David X said...

Double unders? After this one I'll be doubled over!

Brent Maier said...

Oh goodie! Man, I hope the sept big dawg competitions don't cooencide with the Colorado crossfit games I am registered for sometime in September. It's going to be a 4 workout two day event hosted by front range crossfit.

Garage Crossfitter said...


Rory Hanlin said...


Frustrating, but fun.

Handstand walking before the WOD. Got out to about 30 ft. 100 ft is the goal.

Garage Crossfitter said...

only mistakes were 15,10 coming down the ladder. I took some long breaks to ensure shoulders were ready for another round. breathing was fine, but shoulder coordination in later rounds took some serious focus, they didnt want to move the rope anymore.
I had another good nights sleep, appetite SLOWLY coming around. Hopefully tomorrow is a good rest day and I am ready to rock on Saturday. Thanks everyone for your advice...its helping.

joey warren said...

Hey everybody, I saw how well everyone from Calgary did at the 2009 Games, congrats!!! That must mean the programming is pretty darn good, and you guys work your butt off. I am going to try doing these workouts for a while to try something different and will post my scores to comments.

One question I have, when the exercises, like from the previous day, are orgainized by A1, A2, B, C1, C2, does that meam we alternate between exercises A1 and A2 for the number of sets and rest prescribed, then move on to exercise B and perform that by itself, then move on to C1 and C2 , again alternating between those?

Thanks guys, hope to talk to you more!

Surrey Sterling said...


That is how I read it. Have fun these are nasty wods.

Sweeney said...


Unbroken up to the round of 50.

Headache started on the first round of 45.

Not sure if I'm alone here, but pretty much every muscle group is sore as hell.

Sweeney said...

Oops, my bad.

just re-read this one

I broke the round of 50, 45 and 40.

Surrey Sterling said...

Sweeney did you stay on those rounds till you successfully completed them unbroken or did you move on? Great time none the less, I'll be lucky to just get through this wod, never mind the time!

Geoff Aucoin said...

Hi Joey, you're spot on with the exercise description. Welcome.

Sweeney said...


I overlooked the fact that Coach rx'd unbroken rounds.

I completed the round of 50(30,20) the 45(25,20) and the 40(20,20).

Not sure what my time would have been had I done it as rx'd, but DU's typically wear more on me when I rest, so I'm guessing I would have had a similar time.

I was smoked afterwards so I'm considering it a good day in gym.

Good luck.

Michael FitzGerald said...

Done with Gaucoin

Steve Smith said...

Wow. I suck.


CFWU x 3 (sub HSPU for Push-ups)
Play with Double-Unders

- Broke on 30, 40, 45, 50, 40, 30, and 20
- Lungs were fine the whole time. Very difficult maintaining accuracy throughout the movement though.

Approx. 30g pro/45g carb
Stretch/TP Roller

Sweeney, yup, I'm with you. Everything hurts.

Does anyone have thoughts or readings on the difference between movements with time prescriptions (ex. Pistols @ 3011) and movements without the time constraints?

Geoff Aucoin said...

12:28, missed on 35 on the way up (34th rep!) and then on 30 & 20 on the way down (on 1st 1/2 reps). Re-doing #35 sucked.

Arms fatigued way before lungs, in fact they're pumped up now like I just did 2 hours of bis and tris.

Definately had my sights on sub-10 but no go.

DDeaton said...

OPT I noticed your post-WOD nutrition recommendations when I was following the games. What are your recommendations for PFC based on. I have an affiliate in Fort Worth, Texas, CrossFit Fort Worth.

OPT said...

DDeaton, not sure what you mean?
P=protein, F=fats, C=carbs
the post wod amounts are based on BF%, intensity of wod...
is that what you were thinking of?

OPT said...

Steve Smith, tempo changes numerous things...most times athletes adapt to movements under higher speed easily b/c they can adjust to sometimes "chat" with other areas..in competition that is fine, in training, not so much..the reasoning behind rx'ing with tempo is to ensure that everyone is on the same page for my assessment as to how everyone is doing...it also helps right now as this is a time to learn about what you suck at and improve on that with decreased intensity brought on by tempo training..
what you will notice is an ability over time to perform the movements that were previously done under tempo easier when performed for time...
hope that makes sense of some things...there is a method to this...sometimes i just do not have the time to explain it but believe me when i say i am committed to turning the majority of people who do this program into the fittest humans possible...with that takes analysis, tweaking, assessing, feedback...etc...thank you

OPT said...

i meant "cheat", not chat....

DDeaton said...

Yes. I have seen on several of your WOD post the post-WOD recommendations for the macro-nutrients and i have been trying to formulate something that will work for our athletes and myself as a suggested level of intake based on the WOD, BF%, gender, etc... Did you base this on some literature that your read or more through personal expertise or both. My background is in medicine, I am a PT and have orthopedic clinics here in Texas and I am interested in developing some specific nutritional guidelines post-WOD for our athletes. Your Blog is the first one that I have seen with the level of specificity that you have. Looks like good stuff.

Evan said...


Burned through the ladder on the way up, then took time on the 50,45,40,35 rounds coming down to ensure no f ups. Did not want to have to do those rounds again! Screwed up on the round of 20 but other than that, they all went pretty good. Surprisingly, the shoulders feel real good after, but the wrists/forearms are dead to the world.

Gord said...

Time 17:55

had to redo the set of

40 going up(failed at 35)
45- down- (failed at 42)
40- down- (failed at 36)
25-down- twice(failed 17 & 22)
20- down- (failed at 17)
10- down- twice (failed at 8 & 8)

PTS said...

emabrassed to post today but this is how it went down

had to redo
40 on the way up(failed at 20)
50-twice at 27 and 20.
30 failed at 23
10 and 5 - failed after a couple both times

Ryan G. said...

Time: 1:09:28

25 - 11 attempts
30 - 5 attempts
35 - 4 attempts
40 - 20 attempts then broken 25/15
45 - 1st attempt 22/23
50 - 1st attempt 40/10 ( 40 is pb )
45 - 1st attempt 35/10
40 - 2nd attempt 30/10
30 - 6 attempts
25 - 2 attempts

ohhh my poor shins.

Leighanne said...

that was fun for the most part (# of fails in brackets)
5, 10 unbroken
15 (1)
20-35, ub
40 (2)
45 (12),
50 (started counting broken reps)
45 (2)
40 (1)
35 (2)
30 (1)
25 ub
20 (1)
15 ub
10 (1)
5 ub
i thought my ns was ready after a short warm up, but guess it wasn't... or maybe the du's were just tough today. Welcome back Ryan... nice to grunt this one out with you.

"superstab"... i thought for a minute it said "superstar", ya right.

Steve Smith said...


Thanks for taking the time to answer the question. I had noticed that the movements were SIGNIFICANTLY harder with a decreased tempo. I had started to wonder recently (as of the games) if my weakness were being masked by strengths. This programing has, so far, put a painful spotlight on my weak spots. I trust you, James, and you can count me in.

Question for the community, or OPT, if you've got time: once a weakness is identified, when (or how) do you address it?

As part of a warm-up?
In skill work after the workout?
As an additional workout?
In some other way?


Optimum Performance Training's newest sponge.

Rob Sifton said...

WOD as per Big Dawgs as I love this one!!

Time for 5-50-5 D/U's
Missed on 35 down and 30 down.
Very happy as I have tried this one on the road but not for time. Just for breathing exercises.

Power Snatch for loads 3-3-2-2-1-1
These are very poor for me.
AMRAP 1.5P KB Swings in 3min
Post chain is really yelling out to me.

I will see if I can get the D/U video uploaded somewhere to ensure I am not counting incorrectly.

YoungManRumble said...

The years of boxing sure paid dividends with today’s WOD …

No much I wanted to do for warm up on this except skip a few minutes and stretch out the ankles…

WOD - 9:20 messed up at 35 on the way down the ladder.

I did this with Sterling and Jenika today at CF Westside and it was good times.

Now I’m chowing down on some organic “Quinoa” ground turkey breast and buffalo. Wikipedia claims Quinoa is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest”

Surrey Sterling 39/5'10"/174 said...

Ok this was about survival for me I wasn't going to quit and take broken sets. I was close but Mr. Rumble pushed me through.

As Rx'd unbroken

31 minutes and change.

815 reps and I one miss is an unknown number.

M=missed unknown reps
R=Rope change

5 - 3\5
30- M\30

Thanks to Mr. Rumble the DU Rockstar and Jennika for their excellent coaching and support to get through this one!

Highlight video to follow

Good times friends!

YoungManRumble said...


I'm training my weaknesses on the end of the 3rd day of the WOD set..

for me I want: (lofty goals but what the hell)

15 BW overhead squats
30 BW bench
1 RM Squat 350 +
BW snatch

So tonight I'm going to train the hell out of my OHS...

Geoff Aucoin said...

DDeaton, look at rest day chat on July 18th-maybe that will answer a few questions. This is a popular topic.

Steve Smith, addressing your weaknesses any of those times is fine. If you suck at it, do it more. Oh, and I loved you when you played for Michigan State, not so much in the NBA.

Evan K, you can never complain about doubles again. Period.

Rob Sifton, holy s$#t nice work.

YoungManRumble, quinoa is nice but it messes me up pretty much the same way rice or wheat does. It's gluten free and full of other goodness but if I eat say a cup full (cooked) I get an insulin surge.

Last but not least, welcome back Ryan G, you stubborn bastard!

My word is worsto... That's going to be tomorrow, methinks...

Jefff said...

Nice job Ryan. Way to stick with it!!!

Nice work Sifton. My turn in one hour.

Michael FitzGerald said...

Evening WOD
Tabata Mash-up:
65# Push Press - 17/15/15/15/15
20# Med Ball Clean - 9/9/9/9/9
AbMat Sit-up - 20/19/18/16/17
Felt good - mod intensity WOD!

Scotty Hagnas said...

Extended warmup; joint mobility and prehab work.
Few straddle planche holds - these felt weak today. haven't trained them much lately.
WOD: Well, I suck at double unders, so this was a good one for me. 28:52' - only the 5-15 rounds unbroken, or I'd never have finished. Slowly improving, though. If my shoulders are fatiguing more than my wrists/forearms, I'm guessing I need to refine my technique to have less shoulder involvement. Going to film myself on these next time.
Finished with some QDR pushups 2x14
Lying lateral raises 12x6x6 These were hard today.
Jumping C to B pullup practice.

PWO: refuel, whey 30p/45c Got sleepy quickly, 30' nap. Then, chicken in coconut milk beet borsch!

Rob Ottesen said...

Wow coach you couldnt have highlighted my weaknesses any better. this one was really bad for me i suck at DU.

i just did it for completion very broken but in a time of

Lauren said...

had to re-due 40 on the way down...

Joel B. said...

Went out to the garage thinking I'd have to do this not as rx'd due to time crunch/family/o-lifting class later tonight, but I ended up doing it as rx'd after all! #'s in () are where I missed and had to start over.

18:45 total time.

5 5 (2!)
10 10
15 15 (11)
20(17) 20
25 25
30 30 (28)
35 35
40 40
45(19, 33, 28) 45
50(19, 23, 28, 37)

Not sure, but I believe my prior pr for du's unbroken was in the high 20's or low 30's. Built in incentive really helped. Kinda like how that wod a while back with the 1 min rest vs. 3 min rest really helped me speed up my burpees.

Jefff said...


All unbroken except round of 50. Failed it about 8 times, each with 35+ reps completed.

SteveC said...

Finally got the Buddy Lee rope today, but still didn't help me nail this workout. I struggle with double unders. I did 35 minutes of work on them then went on a 40 mile bike ride. I am gonna start practicing the double unders post workouts now till I can string them together (I can do maybe 10 now without messing up).

Sam Edwards said...

1 to 50 unbroken
on the way back down was really ugly just went all the way through on each of them.

Laura said...

26:01, but 50 and down to 25 broken--I couldn't hold on to the rope because my wrist had shooting pain to shoulder--no matter how much rest I took! Apparently, not ready to do 2 workouts in one day yet.

Todd Dyer said...

Wod time = 9:27
only one I missed was the 20 on the way down lost concentration and repeated it

Brent Maier said...


21:53 as RX'd unbroken

Back in Nov '08, I stood NO chance of completing this as rx'd. Went into the 30 round at 1:38. By the time I finished round 35, I realized it was going to be fight or flight to get through the hump. The biggest observation for me on this is that 70% of the failures you see were on reps 1 and 2 of each set. 20% of the failures were between 2 and 10. The last 10% were anywhere between 11 and the last rep to complete the set. Longest failure was on rep 30 of the first set 40. Something happened when I hit 40, I failed 4 times on the first rep or two of that set.

x = marks a failure for the set resulting in a restart.

Cara: 38:13 - Completed the 500 DU set broken. Great job Cara.

funinthesun said...

Did a round of golf and then a 5 hour stroll around Seaworld for a warmup.

I liked the looks of this one...tripped over the rope three time at 35, and twice at 25 on the way down..

Finished in 13:33...

deejay said...

16:44 - no breaks until round of 50 but ended up having 5 more breaks and they were all within 5-10 reps of finishing the set. This should add nicely to my epic soreness from the last 2 days.

Geoff Aucoin said...

Epic soreness sums it up for me. It feels like there's 2 rusty screwdrivers jammed into my glutes, but more towards the hips. The hammies ain't much better.

I suspect by tomorrow my calves will feel like I massaged them with broken glass.

deejay said...

Geoff, oddly enough my legs are fine until I walk up stairs... its my arms and upper back that are killing me.... I think I have exposed a general weakness, lets call it "pulling"..... so good to be back!

Sweeney said...


That's exactly where my pain is too. Warming up prior to the WOD today hurt so bad I pretty much skipped it.

Brian Maier said...

27:28 ....RX'd

5 unbroken
10 unbroken
15 unbroken
20 failed once (17)
25 failed once (8)
30 failed once (14)
35 unbroken
40 unbroken
45 unbroken
50 failed once (20)
45 unbroken
40 unbroken
35 unbroken
30 unbroken
25 unbroken
20 failed once (3)
15 unbroken
10 unbroken
5 unbroken

my first time doing 50 unbroken d/u's. Wasn't sure if RX was even possible for me but once I hit 40, I knew I could do it. can't wait to do this workout again. My double unders seemed to get stronger later in the rounds.

Looking forward to rest day. It's my daughter's birthday tomorrow so I just may break down and have a cupcake!

Grant said...

failed @ 50 (38) & twice @ 40 on way down (12, 38).
Ryan, huge admiration for sticking to it! You rock!

Scotty, we had the kelp noodles today. Taste fine & easy to use.

Kathleen said...

Repeated 40 on the way up: 37/40
Repeated 50: 30/50
Repeated 45 on the way down: 39/5/5/43/45 [Aaargh!]

Britany gets the hero cookie today - fantastic!

unit said...

unbroken until 40... then repeated this 8 times b4 completing... not sure what the problem was... broken on 40 AGAIN on the way down... 5 attempts 2 complete... all attempst between 22-38... not sure WTF the number 40 has against me!... I think I should filf some DUs as I really could use some feedback on these... perhaps a project 4 2morrow...


cooldown - built a weight rack 4 the new bumper plates... so excited...
then did some work on the hang board!...

coach, thanks 4 the gd explanation on tempo training... perhaps ur comment can b linked 2 that FAQ page!... ha!


Surrey Sterling said...

Good times had by all by the looks of things! Nice work Pounders!

Here is a little clip of my personal experience with todays WOD, Jenika and Rumble coach me through this mess at Westside in Vancouver.


Bowser said...

Ok, this sucked balls....I can't even begin to describe how horrible this went.

Got stuck at a fuck'n lot of numbers. Ended up going up to 40 RX'd with a shit load of attempts, and then just got er done after that.

Total time was 1:04 with a grand F'ing total of 1230 DU's. That's 1 Hour and 4 minutes and change for you genius out there...not 1 minute and 4 seconds.

I can't walk, calfs are shot. Missed doing this with Sterling, Rumble and Jenika, but had my bro Mike cheering me on for over an hour tonight.

Thanks Mike!

David X said...

@Bowser. Keep it up man. There will be days like this one mor eoften than not, but it does make you stonger--and that's proven.

When I started in January, the first WOD I did was row sprint interval based upon our best 2k time. I only had an estimate of 10:00 for that time, but when I was done I had to scrape myself off the floor. In May my 2k time was 7:37 and again last week my time was 7:01.

Push through the suck and in no time double unders will be your bitch.

Bowser said...

Thanks for the encouragment David....I know all these thnings, and like anything it's practice, practice, practice.....I have hit 50 DU's in the past, just not in a ladder like this. But that's the beauty of this programming....throws shit at you you're not expecting!

Fun times :)

Bowser said...

Ok, now that I have blood back in my brain, here is the details of how my 1230 reps happened.

* Indicates Broken set, the numbers after indicate number of DU's per failed attempt with the last number indicated a successfull attempt
10 - 2,10
15 - 1,1,3,11,2,15
20 - 17,3,13,20
25 - 24,25
40 - 27,18,1,11,38,21,18,5,16,17,13,11,8,29,3,36,11,40
45 - 24,29,21,5,33,7,29,6,13,23,27,11,2,25,38,25,21,7,25

***** Gave up attempts to Rx here. At this point my time was 49:20. Started to finish the ladder with broken sets.

*45 (2,18,3,2,5,15)
*50 (3,5,2,13,2,15,1,9)
*45 (24,16,4,1)
*40 (4,13,13,10)
*35 (14,14,7)
*30 (12,16,4,4,6) I know this is 40...my brain was F'ed at this point
*25 (4, 21)
*20 (16,4)
*15 (14,1)
*10 (1,3,2,2,2)

Time 1:04:42 Grand total of Reps = 1,230 (I think I added it right)

Gord said...

Way to hang in there Bowser and Ryan. It will pay off down the road.

Rob Sifton said...
This comment has been removed by the author.
Rob Sifton said...

Here is the video of my attempt.


Anyone know how to rotate the video 90degrees?
For anyone who seems to be more proficient at editing videos than I am, any suggestions as to what program to use that is easy? I have adobe premier pro and find it way to complicated

Surrey Sterling said...

rob while I'm waiting for your video to upload I'll offer up a my two cents in the video cutting department.

First Adobe Premier is has a steep learning curve and is a professional level editing tool. Super hard to use and very sophisticated. As you've discovered trying to rotate your video.

I use Vegas Video Pro but this also is no easy product to learn.

Now Pinnacle is super easy and produces great video. There are some limitations but for cutting CF vids it is really simple to use.

You can probably get a torrent of the latest version with Keygen.

Anyway look forward to watching your effort.

Anonymous said...

RogerC = 19:10

unbroken double unders
10 unbroken double unders done
15 unbroken double unders done
20 unbroken double unders done
25 unbroken double unders done
30 unbroken double unders done
35 unbroken double unders done
40 unbroken double unders (failed on first at 27), done
45 unbroken double unders done (pb)
50 unbroken double unders broken three times gassed
45 unbroken double unders broken three times
40 unbroken double unders done
35 unbroken double unders done
30 unbroken double unders done
25 unbroken double unders done
20 unbroken double unders done
15 unbroken double unders done
10 unbroken double unders done
5 unbroken double unders done

Michelle said...

- 3 breaks total for all sets.
- broke set of 50 at 49. Got it the 2nd time.
- broke set of 45 on way down twice, once at 44 and then at 26. Got it the 3rd time.

Think I did this one way too cautiously, which is unlike me. Should have rested less.

Pfeifalife said...

not as rx'd had to break sets after 25 on the way up due to being 20 minutes in not completing 30 consec. Jump rope was heavier than rouge or buddy lee jprope and was fatiguing arms fast

took me 50 minutes. shins weren't too bad, but my left forearm was getting whipped bad. still marked up after 3 days.

Lhani said...

Lhani from Southern CrossFit in Perth, Western Australia

13.43 AsRx

1st Attempt at it got to 45 and realised the clock hadn't started so had to start all over again.
Have now just realised that i do 50twice unneccessarily. So looking forward to the next time around.

Great wod.

Anonymous said...

Wow. Yesterday we did Annie. Today we did a thruster and burpee - pull-up work out: http://www.slccrossfit.com/salt_lake_city_crossfit/2010/01/friday-29jan2010.html. Then the coach wanted me to do this flight simulator. Took me 17:49. This was enlightening. I want to do it fresh and see how my time improves. My shoulders and calf ache, though! Means it was a good one!

Bryan said...


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