Tag: Double Under

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Holds
  • Shoulder Stretching

Team Series Event 1

  • Females complete:
    • 100 double-unders, each
    • 75-calorie row, total
    • 50 dumbbell step-ups, total (30# DBs, 20″)
  • Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

  • Muscle-ups, with static deadlift hold
  • 350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

Team Series Event 2

More team series tonight.

Warm-up

  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 5 Shoulder Press (45#)
  • 5 C&J (95#)

Team Series Event 2

As FF and MM pairs, 20:00 AMRAP

  • 30 C&J (females)
  • 30 C&J (males)
  • 30 C&J (females)
  • 30 C&J (males)
  • Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165#

Males use 135, 155, 185, 225, 245, 265#

We were flying through until Jess tweaked her back when the girls were 8 reps into  125#. She’s coming back from a pretty scary tweak so smart to stop before really getting hurt. So our score was a 128 with a tiebreak of 8:39. There was still 9:53 on the clock when we stopped. Bryan and I flew through those first two Graces in 1:41 and 1:51.

After making sure Jess was ok, Michelle, Bryan, and I continued on alternating sets of 5 with our 125# and 185# bars. Then I think Michelle went with 135#. We put ours up to 225# and I knocked out 5 singles. Have never tried that and really needed to think about what I was doing after the first rep or two, but continued doing power clean & push jerks. Got in one more rep after they did some.

Team of 3

The 3 of use decided to whip up a version of Event 1 to try out.

  • 100 DU (each, going one at a time)
  • 150 Row calories (total, doing 25 at a time)
  • 105 Weighted Step-ups (total, 5 at a time with 30/45# DBs and 20/24″ box)

Took us 15:13 I think. Was a really good workout. Michelle started, getting 100 unbroken dubs for the first time, Bryan went next and got in a PR of 80-some unbroken during his hundy, then I went 3rd and got mine unbroken too. Kept the same order throughout.

Legs are going to feel tired tomorrow.

Pre-Labor

Glad I took it easy yesterday.

Warm-up

  • 3×10 Reverse Hyper (160#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder Stretching

Accessory

6 Sets

  • 3 Weighted Pull-ups (35-40-45-50-50-50#)
  • 10 Decline Push-ups (2×12, 4×16″)

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

  • Power  Snatch
  • Hang Squat Snatch
  • OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

  • 200m Run
  • 40 T2B
  • 200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

  • 30s Hollow Hold
  • 50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Pacing with Stroke Rate

Got to the gym early so I could get in some rowing.

Warm-up

2 Rounds

  • 10 Reverse Hypers (210#)
  • 250m Row

I actually checked the drag factor on the rower for the first time today. Super easy too. It was at 123 where I usually set the damper (just below 5).

Row: Pacing & Engine

  • Interval 1
    • 4:00 at 20 s/m
    • 3:00 at 22
    • 2:00 at 24
  • 4:00 Rest
  • Interval 2
    • 2:00 at 20
    • 2:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 3
    • 3:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 4
    • 3:00 at 22
    • 1:00 at 24
    • 1:00 at 26
    • 1:00 at 28

That was actually really fun. Sure didn’t feel like I spent 30 minutes rowing because I was locked in on trying to keep the stroke rate and a corresponding pace. My goal was 2:02/500m and then with each increase of 2 strokes per minute the pace should drop 2 seconds.
rowing-wod-week2-session1

Total of 8,023 meters when including the warm-up. Couldn’t be happier with how that turned out for a first attempt at pacing through stroke rate. I did Crossover Symmetry Recovery before leaving the gym.

I finished up the reverse hyper after making some adjustments. Upgraded to a 1″ pipe to support the weight, which is much sturdier than the 3/4″ I had at first and I’m using in the back to support the platform. It was nice that I already had the platform created from before. All I did to it was cut the notches where it sits on the pipes, screwed in some PVC for handles, and spray glued on padding (3/4″ puzzle mat + yoga mat). Pretty happy with the way it turned out.

Rogue’s rack attached reverse hyper runs about $600 and bolts on. This sucker was less than $100 and is easy to put up and take down.

Back at the gym for the 4:30 class.

Warm-up

  • PVC pass-thrus
  • Shoulder stretching
  • PVC OHS
  • Hamstring stretching

Strength

Push Press

  • 10×45#
  • 6×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215# (PR)

Put the belt on starting with 175#. Rested about 2-2:30 between sets. Beat my old triple by 3#.

Conditioning

10 Cycles (continue AMRAP)

  • 45s AMRAP
    • 5 Burpees
    • 10 Wall Balls (20#, 10′)
  • 15s Rest

That 15 seconds was just enough to keep pushing the gas. After getting 1 round plus an extra rep for the first few rounds that turned into my goal for the rest of the way. Kept at it and then got 1+3 extra reps in the final round for a total of 10 rounds plus 12 reps.

Lil’ GHD “Annie”

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Last time I did this it was 7:11. Didn’t feel like I was cruising today, but crushed it with a 6:04. I split up the first 3 rounds of GHDs into 15-10, 12-8, and 9-6. Maybe my rest was shorter for those breaks. All dubs were unbroken.

Home From the Games

What an awesome time at the CrossFit Games! I’d definitely make the trip again.

2015-CrossFit-Games

Haven’t done anything since last Wednesday morning before flying out. Slept in this morning, so made it for the 4:30 class.

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×172.5#
  • F @ 177.5# (PR attempt)
  • 1×175# (PR match)

I’ll take it! Missed lower than this a couple of weeks ago or maybe it was even last week.

Accessory

5 Sets

  • 8 Ring Rows (Feet on box)
  • 5 Ring Dips (strict)
  • 20 Russian KBS (53-62-70-70-70#)

Sweating my ass off!

Conditioning

8:00 AMRAP

  • 5 Clusters (75#)
  • 8 Push-ups
  • 30 DU

Kept it light so I could keep them unbroken. Still got winded like crazy. Finished 6 rounds plus 5 more reps.

1 More Burpee

In for the 4:30 today since I had work to get done. Low back is tight from the squats last night.

Warm-up

Did various things to loosen up the back and hamstrings using a training bar. Good mornings, stretching, etc.

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×295#
  • 5×315#
  • 5×335#
  • 5×365#
  • 5×385#

Put on the belt starting with 315#. Felt pretty good. Can probably slowly start working my way back up since the back has been feeling good.

Accessory

While the rest of class was working on double unders I did 4×5 wide behind the neck strict pull-ups.

Conditioning

Death by Burpees

Finished 17 and then 15 of 18. Beats the 15 rounds I did 3 years ago.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Since I wouldn’t be able to set a PR on “Annie” after all those burpees I switched it up a bit. All dubs were unbroken. I took a short break during the first 3 sets of GHDs, breaking them up to 15-10, 12-8, and 9-6. Finished in 7:11. Got a little headache after that combination.

Now my back is really tight!

2015 June GLBRT

I’ve been sleeping so good lately. Headed out at 7am simple for the sake of keeping the #RunEveryDayJune streak going. Went 1.1 miles in 11:37.

First Great Lakes Bay Regional Throwdown of the year started at 9am. Held at Next Level Fitness this time.

Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP DU

* One person at each thing at a time. Switch out any way you want.

I was on row duty first to get us off to a good start. Went for about 2:30 with 800 meters, got some rest and then jumped in on the dubs. We totaled 721 DU for 4th and 2,267 meters for 8th.

Event 2

10:00

  • Max snatch and C&J for men and women

* One person from each gender does one of the two lifts. Each team has 2 bars.

All 4 of us hit PRs! After 205# being a little shaky to stand up with due to whatever is causing my OHS issue, I fucked the shit out of the bar with 215# and actually power snatched it! That’s 20# more than I’ve ever even attempted to power snatch and a 5# snatch PR. We totaled 740# for 6th place.

Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

* Each team member does a 1:00 AMRAP of something and everyone shares the work of the 8:00 AMRAP.

Muscle-ups for me. Nice to get my part out of the way first thing. I went 4-3-3-2 for 12. Same as I got in practice. Their rings were like fucking sand paper! We had 381 “points” with the MU being tripled, which was 8th in the event. I didn’t do any pull-ups and HSPU were much harder than in practice.

When I watched this video I cringed at my lockouts as the minute progressed. Then I went frame-by-frame in Quicktime and I actually hit lockout in every rep, even the final one. Just hard to catch at speed and with my weird double-jointed elbows. I need to work on making the lockouts better though and keep my damn feet and legs together for more power.

Not too long after the event I was blacking out and my hands were all tingly for quite some time. Lucky I had some medical professionals on our teams to help me out and carb me up. Recovered for the final though.

Event 4

  • 25-15-10
    • Deadlifts – Men (205#)
    • Thrusters – Women (55#)
  • 10-15-25
    • Thrusters – Men (75#)
    • Deadlifts – Women (145#)

* EMOM 4 synchronized burpees. One person working at a time. The men do 25 deadlifts (split up any way), then the women do 25 thrusters, then 15s and 10s, before changing weights and swapping movements.

I did the 25 and 10 deadlifts, then the 15 thrusters and the final 4 thrusters after Bryan got interrupted by burpees. The burpees were just an annoying forced break. They were easy. We finished in 6:53, which was 6th place.

The points were so close that we actually dropped from 5th to 7th out of 22 teams after that! Only 7 points out of 4th place though. It was by far the most fun GLBRT I’ve participated in.

Here are the final results with a link to the spreadsheet I whipped up since they didn’t do any sorting of the data. If nothing else, we were consistent. Just needed a higher finisher in one of the full point workouts.

results-GLBRT-june-2015

Practice

HRV dropped 9 points for the second day in a row. Now in the red at 89. I feel good though. Hips and knees didn’t bother me getting out of bed this morning.

Run Every Day

Kept it short, but picked up the pace. Went 1.1 miles in 8:21. The pace charts for RunKeeper are pretty different when you compare it in the iOS app to what is shown on their web page. Who knows which one is more accurate. :-/

Had a team practice scheduled today. Next Saturday we are going to a throwdown between all of the local gyms, where you compete for your gym. Fittest gym takes home the belt. Always a fun time. We ran through a couple of the events and talked strategy.

GLBRT Event 1

8:00 (Simultaneously)

  • Row for distance
  • AMRAP Double-unders

One person at each thing at a time. Switch out any way you want. Wasn’t as bad as I expected this to be.

GLBRT Event 3

  • 1:00 AMRAP Muscle-ups (x3 points) – Member A
  • 1:00 AMRAP Wall Balls (20/14#, 10/9′) – Member B
  • 8:00 AMRAP
    • 15 Pull-ups
    • 15 Power cleans (115/80#)
    • 15 HSPU
    • 15 Front Squats (115/80#)
  • 1:00 AMRAP Pistols – Member C
  • 1:00 AMRAP Hand Release Burpee Box Overs (24/20″) – Member D

So basically each team member does a 1:00 AMRAP of something and then everyone shares the work of the 8:00 AMRAP. Fun workout!

Went really well! It’ll be a fun day of competition with this crew.

Don’t Miss

I need to get my eating back on track, which has been terrible for almost a week now. I can feel a big difference throughout the day. Was out running at around 8am.

Run Every Day

Went 1.89 miles in 17:55 with an average heart rate of 132 and 174 steps/min. Wore a sweatshirt, which is better than it being 90 I suppose. Over 7 miles already this month.

The usual Wednesday night at the gym. Warmed up with Crossover Symmetry Activation and three sets of 50 unbroken double unders.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3x3x235#

Did mostly short pause reps on those first two sets. Was week 6 of my second cycle of the program. In both cycles I’ve gone an extra 5# in this week over the recommended base weight + 20-25#. Seemed like I could have gone even more tonight.

Snatch

  • 2x2x40kg
  • 2x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 3x1x90kg

Going to be doing a max snatch in a couple of weeks at a team competition. Time to start hammering it. No misses, but didn’t feel fast or powerful. I guess that should be expected at 95%.

Gymnastics

Alex was doing some muscle-ups, so I did some too. Total of 11 reps with sets of 3-3-2-3.