South Central Regional Event 3

100 Double-Unders


3 Rounds

10 DeadLift (275)(185)

100m Sandbag Run (70)(40)


1000m Row

Post results to comments.

May 15 179

Marie demonstrates good posture when rowing.  Knees should be aligned inside the arms to avoid rounding the lower back.


Saturday 8am is the Men's Summer Challenge at CrossFit Houston.  Representing ACF are Juan and Ramrod.

Saturday 6pm is our CrossFit Century and Summo Wrestling Night at ACF.

Sunday 10am to 5pm is the Barbell Clinic at ACF.

Sunday 11am-noon is  the free WOD at Lululemon.  Workout will be coached by G.

36 Responses to “South Central Regional Event 3”

  1. Silverback

    Juan & Ramrod, you guys will rock the house tomorrow. You’ll represent ACF well. I intend to be there to cheer you on to victory. Dozer, what time you goin’? Maybe we could meet up & go together.

  2. Callum

    Juan and Ramrod good luck. 13:54 rx I hate you double unders.

  3. Speedy J

    Good luck Ramrod (POW!) and Juan…miss the box, back is far from ready :(…may be slipping into a a fitness depression…

  4. Noel (SKIPPY or ANIMAL)

    Good luck Ramrod and Juan!
    16:?? (185#/single jumps/40# sandbag)
    Was having trouble maintaining my form on the deadlifts. Might have to scale back some more. Keep forgetting to push my butt back. Need to practice by sitting on the toilet.

  5. Summer

    Good luck Juan and Ramrod, I will try to make it out after the team WOD. Silent Ninjas I have to work tonight so I will be 10-15 mins late but I will be there.
    12:14(singles,135#DL) Thank you for the push today Chi. Great Job today T-Cats, Loving the shirt today Toddzilla!!!

  6. the "Gris"

    I did not see the DU’s at the beginning of this workout. That sucks.
    Good luck Ramrod and Juan Tiberlake!

  7. Rosie

    Good luck Guys!
    14:13 (300 singles,95#DL,40#SB)
    New weight on sandbag!!! ๐Ÿ™‚
    Thnx Juan for support!

  8. todd

    13:26. Although i was shooting for sub 13, i am happy with the performance.
    Good head-to-head competition today `tween Diesel Tank and Disco D today.
    (you just had to have been there).

  9. Matt F

    Felt really good this morning. My back is actually getting used to all the dead-lifts. Double unders are still the nemesis and the 1000 m row at the end was a nice ending touch.

  10. Pepper

    General question: If I donate blood, will it affect more than one day of working out? I have never noticed it being a problem with workouts before, but that was pre-ACF. Teach?

  11. Flying Fred Curry

    Pepper, I donate blood almost every day and it doesn’t affect my performance. Of course the donation is the blood I leave on the barbells, pull-up bars, kettle bells and sleds in the box…

  12. Red 'Barkley' Byron

    13 something I think (DU,185#,40#)
    Found good rhythm on the DU’s but ran out of gas during runs and especially rowing.

  13. Old Hickory (aka Andrew J)

    14:09 (135# DL, 40#SB)
    Did 1st round deadlift very deliberately to fix some technique issues (tucking my chin and making sure I ‘sat’ on the down).

  14. Sean

    10:5? rx
    Once again struggled to get a rhythm on the DU’s, but felt good with the rest of the wod. That’s a tough crew at 5:30!

  15. sharon

    Pepper I have never had a problem donating and goinf to ACF. Ir probably depends on how your body adjusts to donating blood normally.

  16. Cody (DBL D)

    Grace & Jim thanks for all the support & coaching. I just finished my 2nd week at Atomic; all I can say is WOW! 13:24 100 D/U, 225#, 70 lb bag.

  17. Coach Jim

    Cody, 2 weeks down…2000 to go. Good work bro!

  18. Billdozer

    Wish I could do this one today, but my job is getting in the way today. I’ll probably get it in on Sunday. Silverback, bring the bloody mary mix for the ride tomorrow. Sledge, Ray and Sarge disregard that last comment.

  19. Jack Rabbit

    Good Luck Juan and Ramrod!!! I know you will rock it!
    Speedy J-Get well soon!!!

  20. Nicole Disco D :)

    15:12 (110#,25#,singles)
    Way to go tank!!! I did not think I was going to make it. Thanks for the push Todd!!!
    Jarad thank you for being my partner and the push…..
    Great Wod T-Cats, everyone worked hard ๐Ÿ™‚

  21. ZEN Jen (Jen M)

    14:42(125#,singles) good push T.C. ๐Ÿ˜‰
    Goodluck Juan and Daniel!
    Feel better soon Speedy J!

  22. Sheryl

    18:19 (DU’s w/singles in betwn,115#, 40#bag)

  23. Silverback

    Billy, depending on how Sat night goes (Shot WOD & following festivities), I’d like to do today’s WOD with you on Sun. But if I have too much fun or make it the end of the WOD, maybe not…

  24. Nisha

    15:00 (50 DUs, 155#DL, 40#bag)
    Darn-it, was one pull away from a sub 15:00..
    Scaled to 50 DUs instead of the 100 as I am still kinda new to doing them in WODs. Felt good though, think I am starting to get the right rhythm down…
    Good job Abbye and Gris…ya’ll were really pushing it at the end on the rower ๐Ÿ™‚

  25. G

    11:11 (Rx) Thanks for the push Jim!
    Fun doing the WOD with JB, Darlene, John O, Tim, Jen C and SOS on a breezy Friday 5pm WOD! Better than happy hour somewhere else!
    Billy, this WOD is right up our alley! Go get some on Sunday. We are not allowed to drop the barbell each rep, so make sure you keep an eye on Silverback ๐Ÿ™‚

  26. G

    Welcome on your first WOD, John Day!
    Welcome Holly M who always stops by when she is in town visiting her bro, Jared M!
    Cal, perhaps we should get you spring attachments to your shoes during double-unders. The more you do DUs, the better you’ll get at doing them.
    Brennan crushed this one!
    Awesome to see our girls tackle 40lb sandbags today! – Rosie, Jen C, Ivannah, Holly M, Jackie, Katalin, Kate, Jen M, Judy, Taz, Darlene, Nisha and Abbye.
    Good to see LA back in action!
    The St. Lukes peeps looked solid with their DL form today. Way to go!
    Chad, now you got me curious how you’ll do when we do Max Height Box Jumps ๐Ÿ™‚
    Cody (Dble D), thanks and we like the intensity you add in the mix as well.
    Pat, it looked good when you tried to do 275 at 10 consecutive reps after the WOD. Next time!
    Skip, you will find the Barbell Clinic this Sunday very beneficial!
    Rock the house tomorrow Juan and Ramrod!

  27. the "Gris"

    13:44. RX. Steamy in the gym at 6 pm. Good one today. Tried to catch Toddzillas and C-notes time. Should have rowed harder, earlier.
    Jim – thanks for the coaching on my form.
    Good job 6pm’ers.

  28. G

    Speedy J, hope you are on your way to 100%! We miss you!

  29. Chad Blaylock

    14:56 (300 singles, 165#, 70#)
    Shhh Grace! That is our secret!!!

  30. Dub

    15:12(225)..sorry for the late post but just got back into town.