Tag: Double Under

2015 CrossFit Games Open Workout 15.3

I was happy to see what Castro announced for 15.3. Was pretty excited to give it a shot today. Got to the gym a little after 5:15 to start warming up.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • PVC pass-thrus
  • Bottom Squat Holds
  • 1 Muscle-up
  • 5 Wall Balls

Wanted to get that one rep in there since sometimes I fall through on my first one in a workout.

2015 CrossFit Games Open Workout 15.3

14:00 AMRAP

  • 7 MU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

My goal was to get 2 rounds plus at least another muscle-up. I planned to go 3-2-2 on the first set, get a double on the second set and then do doubles or singles, whatever I could do. Planned for 15-15-10-10 on the first set of wall balls or 5 sets of 10 depending how I felt coming off the rings and then sets of 10 for the other round. Hoped to cut myself off at 40 double unders and do 3 sets each round.

Things played out a bit differently and mostly for the better. Easy muscle-ups the first round with 3-2-2, so I went 15-15-10-10 on wall balls, but missed more than I’d like on the rope. Was done in under 5:00 I think when I figured 5:30 was a best case scenario. Went 2-2-2-1 on the rings and 5 sets of 10 on the wall, then a little struggle on the rope again, but 5 sets I think. Finished that second round at 11:37, way ahead of where I expected. Felt decent up there so busted out 3-2-2. Not sure where that came from. I guess I should have trusted all the muscle-up work more because it sure paid off. Then I just tried to get as many wall balls as I could before time ran out and got 27 for 348 total reps. Pumped!

IMG_5717

That was a fun workout and one I’ll try again in a few months.

Oh, and get this, about 15-20 minutes after the workout I did a strict muscle-up for the first time with no problem. WTF! Guess I just need those muscles really warmed up to do it.

Soaring Bench

Sore abs from the sit-ups and GHDs yesterday. Had an appointment at the chiropractor and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (120#)
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength

Axle Deadlifts

  • 10×115#
  • 10×165#
  • 10×185#
  • 10×195#
  • 10×205#

The first 5 sets were unbroken, but I could only hold on to the bar for 4 reps with 205 and then did the rest as singles, dropping each one. Damn that got rough on the grip really quick. Didn’t want to push any weight and end up tweaking my back again, so the axle bar was a nice change of pace.

Conditioning

30-20-10

  • Plate Burpees (on to 45# HI-TEMP)
  • American KBS (53#)
  • Ball Slams (20#)

They were supposed to be hand release burpees and most of them were, but I didn’t realize I wasn’t doing the hand-release until the 10th rep in and then I know I missed at least a few in other sets. I broke up the 30 KBS into 20-10 but everything else was unbroken. Finished in 9:31.

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

Only had a miss in 2 or 3 of the rounds. Racked up 280 dubs, which is a 40 rep PR.

No BS Bench

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×175#
  • 4x5x205#
  • Max @ 195# – 15 reps

Week 4 so it was time to retest the max rep set. My max reps were 10 in week 1, so that’s a 50% increase! Was not expecting such a jump, especially after a metcon that was rough on the shoulders. I’m excited to see what my 1RM is after the 9 weeks. All of the working sets felt solid.

Pothole Season

Rotating the strength movements at CFi, so Tuesday is squat day now, but still no squats for me with this right quad. I warmed up with Crossover Symmetry Activation.

Strength

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 4x5x125#
  • 5×130#
  • 5×135#
  • 5×140#

Had planned to do all sets with 125#, but it was feeling so good I started bumping up. Still wanted the reps to be explosive without a grind and they were. Kind of surprised since my shoulders are still feeling pretty smoked from the 15.2 attempts.

Conditioning

8:00 AMRAP

  • 3 C&J (135#)
  • 6 Push-ups
  • 9 Box Jumps (24″)

Dropped every C&J, but quick back on it. Probably should have tried to do them touch-n-go since it was only 3 at a time. Everything else unbroken the whole way. First round was done in 40 seconds and the rest were all just under a minute. Finished 8 rounds plus 3 clean and jerks, 6 push-ups, and 4 box jumps.

Midline

5 Rounds

  • 10 Sit-ups
  • 30s Plank

Did the planks on my hands today. Took me 4:39.

More Conditioning

  • 2,000m Row

Thought about going for a PR, so I started out with a 1:45 pace, but just didn’t have the legs after the class workout. Still a decent time of 7:13.8.

Felt like doing something later so hit this in the garage around 5pm.

8 Rounds

  • 200m Ski
  • 10 GHD Sit-ups
  • 40 DU
  • 10 Back Extensions

Had to walk around the Jeep to get to and from the Ski Erg, which ate up some time or else I think I would have been under 20 minutes. Only did one unbroken set of double unders and all the rest had one miss I think. Not very good as far as my dubs go. Finished in 20:27.

Red Velvet Experience

Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.

red-velvet-oreos

Warm-up

  • 1,000m Row – 4:23
  • Bottom Squat Hold
  • Stretching

Skill

5 Rounds

  • 30s Bar MU
  • 30s Rest
  • 30s Box Jumps (24″)
  • 30s Rest

I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.

Conditioning

  • 80-60-40-20 DU
  • 20-15-10-5 Burpees
  • 8-6-4-2 Push Jerk (175#)

Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.

E3M 18:00 (6x)

  • 30s Row @ 100%

Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.

Midline

Planks

  • 3:00
  • 2:30
  • 2:00
  • 1:30

Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.

15.1 Eve

Had a chiropractor appointment in the afternoon, so went to the 5:30 class. Was there early so started early. I did Crossover Symmetry Activation to get started.

Weightlifting

Muscle Snatch

  • 5x20kg
  • 5x34kg
  • 3x40kg
  • 3x50kg

Power Snatch

  • 3x60kg
  • 3x70kg
  • 5x2x75kg
  • 5x1x80kg

I did the set of 60 as touch-n-go, but dropped the rest. For the doubles with 75 I was going about every minute and probably close to that for the singles with 80 too, but wasn’t paying as much attention to the clock.

Conditioning

5 Rounds

  • 6 Evil Wheels
  • 7 Power Snatches (95#)
  • 8 Burpees

This was programmed with OHS, but still not squatting so I substituted the snatches and did them all unbroken. Finished in 7:56. Evil wheels are slow for me because of my length and reach.

10-20-30-20-10

  • DU
  • Sit-ups

My double unders are hot! Wasn’t close to missing any. Finished in 4:06. Probably would have been a good day for an “Annie” PR.

Strength

Bench Press

  • 10×45#
  • 4×95#
  • 4×135#
  • 4×165#
  • 4×185#
  • 6x4x205

Second week of the bench program. Stayed a little conservative with a 10#, when it said to do 10-15#. Felt good. May make a bigger jump next week.

Can’t wait for the big 15.1 announcement tomorrow! Will probably do an easy 20 minute row before watching it at the gym.

Dubs on Point

Moved Super Sunday to noon instead of 11 starting today. I warmed up with a 1,000m row in 4:28 and various stretching.

Gymnastics

“Death By” Pull-ups

  • 1 Pull-up in the first 1 min
  • 2 Pull-ups in the second 1 min
  • 3 Pull-ups in the third 1 min
  • Continuing this for as long as you are able

Made it through 17 and got 14 of 18 for a total of 167 pull-ups! Was hoping to get to round 15 or 16, so huge win. The last time I did something like this was back in November of 2012 and it started with 2 and went up by 2 every minute. Got 16 + 17 for a total of 89 that day. Big improvement and I’m about 12 pounds heavier now. Wore the leather grips so I wouldn’t risk ripping my palms going into the Open.

butterflies-human-pull-ups

Conditioning

4:00 AMRAP

  • Burpee Box Jumps (24″)

Got 11 in the first minute, then fell off pace a bit, but wanted to get to 40, so I stepped it up in the last minute and managed to get 41 total.

Chipper

  • 100 DU
  • 25 T2B
  • 50 Plyo Lunges
  • 50 HR Push-ups
  • 50 Plyo Lunges
  • 25 T2B
  • 100 DU

I went unbroken on the first 100 dubs in 48 seconds! Couldn’t believe it was that fast. On the toes to bars I started with a set of 5 and then did 5 sets of 4 both times. I think I went 16-18-16 and 20-16-14 on the plyo lunges. All sets of 5s on the push-ups. I really wanted to hit a bit set of double unders at the end. Started feeling the burn at 50 but kept it going. Made it to 95 and then messed up! So close. Total time was 12:44.

Shoulders = wrecked! Did Crossover Symmetry Recovery. Switching me schedule again so that Monday and Thursday are rest days. Will be doing the Open workouts on Friday nights.

Burnin’ Burpees

Didn’t make it up for the 9am since I was up late watching the Duke – North Carolina game. Little conditioning work in my office before lunch.

10:00 EMOM

  • 10 Target Burpees

I used the ceiling and did a double palm touch to it. Wasn’t wearing shoes and was about an inch shy of being able to touch with my finger tips, so the palm slap should have been higher than the 6″ standard. All rounds done in 26 seconds or less. My lungs were really burning after that!

Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Inch Worms
  • Hip Stretch
  • Child’s Pose
  • Bottom Squat Hold

Strength

Deadlift

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×375#
  • 3×415#
  • 3×445#
  • 3×465#
  • 3×395#

Felt my low back pull during the 3rd rep with 465. Sonofabitch!! Worked up a little faster in weight than I normally do for some reason. Hopefully I feel ok tomorrow.

Skill

Mini-Flight Simulator
10-15-20-25-30-25-20-15-10

  • Unbroken DU

I think I had 2, maybe 3 total misses. Took me 2:55. Tried a few triple unders after catching my breath.

Conditioning

21-15-9

  • Deadlift (205#)
  • Box Jump (24″)
  • T2B

Went 12-9, 9-6, and 9 on the deadlifts. Stepped down on every box jump. I don’t know what it is about jumping after deadlifts, but the legs just don’t want to work and I didn’t feel like biffing it on the box. I went 8-7-6, 9-6, and 7-2 on toes to bars. Good burner workout. Finished in 6:28.

Made sure to get back on the Reverse Hyper for another 3x10x210# after those deadlifts.

Better at the End

Just the 10am class for me today. I’m starting to cut back on volume and try to push my intensity leading in to the Open.

Warm-up

  • Crossover Symmetry Activation
  • Calf stretching
  • 6 Rounds
    • 20s DU
    • 20s Rest

I got 200 DU.

Skill

I was helping out some people with MU swings and got in a few sets of my own. Did 6, 1, and 4 I believe and should have had a strict one I was so damn close.

Conditioning

14:00 AMRAP – Partners
4-8-12-16-20-24-28-32…

  • G2O
  • Box Jumps

Split up the reps however you want. I used 95# and did all snatches. We did 2s, 4s, 6s, 8s, 10s, 8-4, 8-6, 8-8. I split up my snatches on the round of 8 into 4-4 and my 10 into 6-4 I think with a quick breather before picking the bar back up. Everything I did in unbroken sets. Box jumps were easy. We finished the round of 28 and the 32 reps on the bar. For the first time I can ever remember, I actually felt better with snatches as the rounds went on and doing 8 unbroken wasn’t an issue for me, so something must be working.

Retest 12.3

Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.

Warm-up

  • 3 Rounds
    • 250m Row
    • 10 Reverse Hypers (210#)
  • 5×45# Muscle Snatch
  • 5×95# Snatch
  • 3×115# Snatch

Conditioning

  • 5-4-3-2-1 Squat Snatch (135#)
  • 50-40-30-20-10 DU

Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.

Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.

Accessory

7 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • 60-90s Rest

Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.

More Conditioning

CrossFit Open 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to Overhead (115#)
  • 9 T2B

Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.

Accessory

2 Sets

  • 30 Shoulder Taps

Shoulders were pretty beat up.

SUPER bowl SUNDAY

First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.

Warm-up

  • 1,000m Row – 3:58.8
  • 100m Row @ 100% – 16.0 seconds
  • Bottom Squat Holds
  • Various Stretching
  • 5×45# Hang Muscle Snatch
  • 5×95# Muscle Snatch

Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.

Benchmark

“Isabel”

  • 30 Snatches (135#)

First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.

Gymnastics

12:00 EMOM

  • Odds: 10 C2B Pull-ups
  • Evens: 10 Box Jumps (24″)

Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×220#
  • 3×230#
  • 3×240# (PR)

I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.

Conditioning

  • 100 DU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.