Tag: Double Under

Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

  • 80m Single Arm Farmer Carry (62#)
  • 1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

  • 4 Clean Pulls
  • 3 Tall Cleans
  • 2 Front Squats
  • 1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

  • 0:00-8:00 Find heavy single
  • 8:00-10:00 Rest
  • 10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

  • 12 Burpee Box Jump Overs (24″)
  • 8 Toes to Bars
  • 48 Double Unders
  • 8 Chest to bar Pull-ups
  • 12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

  • 10s Bent Knee Hollow Hold
  • 10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box

Workout

  • 5/5 Front Rack Box Step Ups (24″)
    • 45#
    • 75
    • 95
    • 115
    • 125
    • 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

  • 40 Double Unders
  • 10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank (Right)
  • 15s Plank
  • 15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.

Me & Box Squats

Feel good after the rest day. Out in the garage around 1pm.

Active Life – Single-leg Bias

Warm-up

  • 10/10 Eccentric Ankle Dorsiflexion
  • 30s/30s Foam Roll Quads
  • 5 Squat Press Outs (25# plate)

Workout – Box Squats

  • 6×45#
  • 6×95
  • 6×135
  • 3x6x185

Ugh. I’ve never been strong with these. Weak hammies! This was heavy enough for a start. I didn’t want to get stuck on the box and risk bailing the weight back towards my car!

Conditioning

Warmed up jerks with:

  • 10×45#
  • 5×95
  • 5×135
  • 5×165

5 Rounds

  • 50 Double Unders
  • 10 Push Jerks (185#)
  • 1:00 Rest

Not sure what I was thinking but I stopped spinning my rope at 40 reps in the first round. Every other round was unbroken dubs. I used the jerk blocks and did all singles. Was expecting the jerks to get near failure a few rounds in, but I was able to get faster and faster. Round times were 2:04 – 2:03 – 1:55 – 1:46 – 1:36 to finish at 13:22. That was my jam. Found it in the heavy section of the BTWB Fitness Level workouts.

Active Life – Back Max

6 Rounds

  • 15 Sit-ups
  • 30s Plank (elbows)

Ended up with a nice upper ab burn starting in round 4. Finished in 5:57.

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.

Link: https://performancecarerx.com/specials/

Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.

Warm-up

4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242 pounds. I haven’t lifted that in a long time!

Conditioning

20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

Conditioning Cocktail

Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.

Warm-up

  • 5:00 Ski Erg

Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.

Conditioning

20:00 AMRAP

  • 10 Banded PVC lat Pull-downs (2 green bands)
  • 10 Deadlift Step-ups (15# DBs, 24″)
  • 10 Medicine Ball Push-ups
  • 40 Double Unders

Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.

Midline

4 Sets

  • 2:00 Plank
  • 50s Rest

Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.

 

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

  • 10:00 EMOM
    • 10 Burpees
  • 5:00 Rest
  • 10:00 EMOM
    • 10 Thrusters (45#)
  • 5:00 Rest
  • 10:00 EMOM
    • 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

Move on Sunday

Rested yesterday.

30:00 EMOM (alt)

  • Jingle Jangles
  • Front Leaning Rest (Plank) on Rings
  • Box Side Steps (14″)
  • Russian KBS (35#)
  • Duck Walk

Clock was set for :45/:15 to give time to move between areas. Try duck walking backwards.

3 Rounds

  • 20s L-sit
  • 10s Rest
  • 20s L-sit
  • 40s Rest
  • 20s Double Under
  • 10s Rest
  • 20s Double Under
  • 40s Rest
  • 20s Push Press (45#)
  • 10s Rest
  • 20s Push Press
  • 40s Rest

Run off a Tabata type interval on the clock. Did my L-sits with just knees up. I was getting 19-20 followed up by 16-17 push presses. Missed too many times in the first 2 rounds of dubs.

Nothing crazy today, but worked up a good sweat.

Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

No Time Again

Thought I might get a workout yesterday, but got going on a restoration project while family was gone during the day and didn’t make time. Had to rush in a workout today after the family took off and before heading to a movie. Did this one that the gym did earlier in the week (20# light of Rx).

  • 150 DU
  • 50 T2B
  • 50 OHS (95#)
  • 50 Box Step Overs (24”)
  • 150 DU

I did 14×3 and 2×4 on toes to bar, wearing grips. Was ready to start failing any rep. I did 5 sets of 10 on the overhead squats. First set was snatch grip and the next four I kept my pointer finger on the last knurl line. Planned to do box jump overs but got there with smoked legs and decided to do steps instead. Finished in 17:57.