Tag: Double Under

Damn Quad

My quad is very angry after the squats yesterday. Played in a cornhole tournament last night, but I doubt that has anything to do with it.

cornhole-courts

Warm-up

  • 1,000m Row – 3:59
  • Stretching

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

I did 25-13-11-10, which is a new max set PR and better than the 22-12-12-10 I did last time.

Conditioning

A fun MAP training session today.

10:00 AMRAP @ 80%

  • 150m Row
  • 10 HR Push-ups
  • 10 Russian KBS (53#)

Did 6 rounds plus 140 meters. The push-ups started to get slower each round.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 7 Box Jump, step down (24″)
  • 9 Deadlifts (135#)

I thought I was going to cry after the first box jump it hurt my quad so much. It seemed to loosen up or I was favoring the other leg a ton after a few reps. Completed 6 rounds plus the burpees and box jumps.

3:00 Rest

10:00 AMRAP @ 80%

  • 30 DU
  • 5 Strict Ring Dips
  • 10 Plate Russian Twists (35#)

Felt the quad a bit when I started double unders, but turned out fine. Finished 7 rounds plus 12 dubs.

I really wanted to OHS but I couldn’t do an air squat without wincing and transferring most of my weight to my left leg.

Skill

3 Sets

  • 40 Shoulder Taps

Last Laugh

Went out to a comedy show with a bunch of Michigan beers last night called Brew Ha Ha. Was home early though and drank a bunch of water to be ready for today. Can’t miss out on Super Sunday. 😉

I was at the gym early so took the time to get in a little extra warm-up on the rower. Did 1,000m in 4:09 to get moving. Did bottom squat holds and various stretching as well.

Gymnastics

4 Sets

  • Max C2B Pull-ups
  • Rest 1:00

My first set was better than 2 weeks ago and 2nd set was equal, but then fell off hard. The accumulation of the muscle-ups yesterday did me in. Went 15-12-8-8.

Strength / Midline

3 Sets

  • 10 Good Mornings (95#)
  • 5 Evil Wheels
  • 1:30 Rest

Nothing crazy. More of a rest time before getting into the conditioning.

Conditioning

10 Rounds

  • 2 Power Snatches (135#)
  • 4 Bar-facing Burpees

When I wrote this, my goal was to have to dig in order to complete every double as touch-n-go. I made it. 🙂 Nice steady pace on the burpees and kept moving from movement to movement. Total time was 6:15.

Update: Makes me feel good when I see a very similar workout by one of the best. I’d sent the workout to a friend early in the week and looked back to make sure I hadn’t copied, but I had shared it before Spealler even did his workout. I hope to never make claims I’m an expert at programming workouts, but seeing stuff like this makes me think I’m on the right track with some good ideas. I program Sunday workouts a week or two in advance (and tweak up to a few days before we hit it) and a similar thing happened with last Sunday’s workout and something Outlaw did a few days later. Not identical, but along the same lines, with our version fitting our athlete base better.

We rested 10-15 minutes before getting into some Tabata work.

  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – DU
  • 2:00 Rest
  • Tabata – Thrusters (45#)
  • 2:00 Rest
  • Tabata – Lateral Bar Hops

I did all sets of 8 on both thruster tabatas. The last few rounds of the 2nd time through were a big shoulder burn. I got a total of 240 double unders and 210 lateral bar hops. I think the bar hops were the worst part of the entire workout and I was not expecting that.

Cooled off with a really slow 2,000m row in 9:59 and then did some foam rolling on my back. That was one of my favorite Sunday workouts.

Deceptive

Tired this morning after going to see American Sniper last night and getting to bed really late. Needless to say, wasn’t going to make it for the 9am class, so I hit this in the garage around noon.

Air Dyne (AD2)

  • 12 minutes @ 95% of 10:00 pace (76 rpm)

On the edge of being uncomfortable. Racked up 7.3km.

Strength

Back Squats

  • 10×45#
  • 5×95#
  • 4x5x135#
  • 5×165#
  • 5×205#

When I got to 135# I set the clock and did the last 6 sets E2M. Deloading squats for a week after the Super Squats. Didn’t wear a belt or lifting shoes either for some variance.

Conditioning

10:00 AMRAP @ 80%

  • 30 DU
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups

Nice combination. Missed way too many dubs. Got through 8 full rounds plus 18 double unders.

3:00 Rest

10:00 AMRAP @ 80%

  • 5 Burpees
  • 10 Russian KBS (53#)
  • 1 Wall Walk
  • 30s HS Hold (Wall facing)

I was sweating bullets by the end of this one. Didn’t expect that, but the handstand holds were pretty rough. I had my hands in closer than usual due to the mat I was using. Finished 5 rounds plus 5 burpees, 10 swings, the wall walk, and 24 seconds of a hold.

Then I hit the bacon truck for some fuel. 🙂

IMG_5586

8 Below

I woke up and checked my phone to see what the temperature was like.

negative-8

Almost went back to sleep, but got moving and went to the gym. Only one there this morning so adjusted to suit my liking. 🙂 Did some bottom squat holding and then 10×45#, 5×75#, and 5×95# shoulder presses to warm-up.

10:00 EMOM

  • Odds: 5 Shoulder Press (115#)
  • Evens: 20s Row

Front squats were programmed but my legs are shot from Super Squats. Didn’t feel like going heavy so I kept the shoulder presses light. Went harder each round on the rower, getting 107-109-110-111-113 meters.

5 Rounds

  • 40 DU
  • 20 Sit-ups
  • 20 Russian Twists (45# plate)

Nice change of pace using a plate instead of a kettlebell. I had 2 stupid misses on dubs. After 1 rep in the first round and after 2 reps in the final round. I hate those kind of misses because it’s just a lack of concentration. Finished in 9:04. Was nice that this workout was pretty much just about moving. Was out of breath but didn’t really break a sweat.

Back in the evening to talk about the Open and then do some more work.

Row

  • 12:00 @ 5k pace (1:57)

Kept the average pace under and ended up around 1:56.4 I think for 3,099 meters.

Grabbed a bar and did 5 hang power clean and jerks (45#) and 5 power clean and jerks (95#).

7 Rounds

  • 5 C&J (115#)
  • 10 Box Jumps (24″)
  • 1:00 Rest

Finished at 9:40 with round times of 30, 34, 32, 31, 31, 31, and 31 seconds. Not sure why round 2 was so slow. The clean & jerks felt great and were all unbroken. I missed a box jump in the last round or I think it would have been the fastest round. Box jumps are quickly coming back, which makes me pumped. My calves are shot after super squats, double unders, jerks, and jumps.

4 Rounds NFT

  • 25 Back Extensions
  • 25 Shoulder Taps

Whoops, I had 20 back extensions per round written in my plan but never checked it. No wonder my low back was feeling so pumped at the end of each set.

No Kip For You

Went to the gym around 11.

Row

  • 12:00 @ 5k pace (1:57)

I made it 3,062 meters. Would have been under the 1:57 pace (Was 1:57.7 I think) if I didn’t stop and take off my hoodie in the middle.

Gymnastics

4 Sets

  • Max T2B
  • 1:00 Rest

Stopped to hang and get some more reps during each set. Didn’t stay on the bar long enough to cause any hand rips though. I did 22, 12, 12, and 10 reps. Not very happy with the first set (even though it’s a PR) or the big drop off for the remainder of the sets.

Conditioning

Took a little break to catch my breath and then did 10 hang power cleans (45#) and 5 power cleans (95#) to get ready for the next piece.

E3M 30:00

  • 20 DU
  • 5 Power Cleans (135#)
  • 200m Row

I missed a double under in the first round after 8 and one in the last round after 2. Lack of concentration for both. All other sets were unbroken. All power cleans were touch-n-go reps, though I did feel like they were slowing down around the 5th round. My pace goal was to stay just under 1:45/500m for each row and then I pushed harder on the last one with about a 1:35 pace. I was getting about a minute and 40-45 seconds of rest each round which was plenty to recover. Should have done 250m rows.

More Gymnastics

I wanted to try a real gymnastics kip on the rings, but couldn’t come close to getting over the top. They make it look so easy!

Then I setup a PVC pipe with green bands around a bar to help build some strength for bar muscle-ups.

3 Sets

  • 10 Bar MU Pulldowns (green banded PVC)

I kept the PVC up against the rig supports to simulate it staying in the same plane like the bar does. I don’t think the exercise is going to transfer as well as it does for the ring pulldowns, but it should help some. I did one bar muscle-up pretty easily just to see if I still could. It’s been at least a few months since trying one. I just need to work on the skill to create comfort with it. We might see them in the Open this year.

Testing 14.1

Was in bed by 10 again and got over 10 hours of sleep.

Gymnastics

4x

  • Max Unbroken C2B Pull-ups
  • Rest 1:00

I did better than I expected, but it gassed me a lot more than I was prepared for. Did 14-12-11-10, when I don’t think I’ve ever done more than 10 in a row.

Strength

5 Sets

  • 5 Pendlay Rows
  • 3 Evil Wheels
  • Rest 2:00

I did a set of rows with 45# and one with 115# before getting into the work sets. Could really feel the fatigue from the pull-ups here. I used 165-175-185-195-195.

Conditioning

CrossFit Games Open 11.1/14.1
10:00 AMRAP

  • 30 Double Unders
  • 15 Power Snatches (75/55)

My goal was simply to beat the score I put up in the Open last year, which was 5+41. I did it without even pushing too hard by getting 5+44, 1 rep shy of 6 full rounds. I only had 2 (maybe 3?) misses on the dubs and did my snatches 6-5-4 every round again. I’ll definitely take that knowing I’ll push a lot harder when it’s game time and won’t be fatigued from other work.

Rested 10 minutes, then…

6 Rounds

  • 10 Burpees AFAP
  • 1:00 Rest

Sucked more than I expected. My rounds were done in 18-18-18-19-19-20 seconds. Happy to be able to keep the times so close. I was having a hard time pushing myself off the ground for the last few reps in the final two rounds.

“Death” is Appropriate

I’m feeling those banded ring pulldowns through my back and arms. Legs feel the squats a bit too.

Warm-up

  • Crossover Symmetry Activation
  • Rolling lower back
  • Bottom Squat Hold
  • Shoulder mobility

Death by C&J

With a continuously running clock…

  • 1 Clean & Jerk (135#) in the first minute
  • 2 Clean & Jerks (135#) in the second minute
  • 3 Clean & Jerks (135#) in the third minute
  • Continuing this for as long as you are able.

I’ve only done this once, 2.5 years ago, and I only got 4+4. Today I did touch and go through the 4th round and switched to singles in the 5th minute. Ended up getting 10+9. Almost a full “Grace” in the last 3 minutes. Gets so brutal at the end. My goal was to be able to make it through 10 so I’m really happy with that.

Skills

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

2:00 Rest

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

I got 57 toes to bars and 209 double unders.

Conditioning

21-15-9

  • Deadlift (185#)
  • Box Jump (24″)
  • Wall Ball (20#, 10′)

Was feeling pretty beat early on with this. Took me 7:06. Huge leg burner!

Accessory

  • 100 Shoulder Taps

Did them in 4 sets: 30-30-20-20.

Christmas Couplets

I’ve been excited about this one since I finished making it last Sunday. Probably made at least 10-15 changes to the met-cons until if felt right.

2014-12-21-couplets

Warm-up

  • Crossover Symmetry Activation
  • 3x10x210# Reverse Hyper
  • Bottom Squat Hold
  • Stretching

XWOD

  • 5-5-5-5-5 Bench Press
  • 2-1-2-1-2 HSPU
    • 2s: Kipping HSPU
    • 1s: Kipping Deficit HSPU (6″)

Including warm-up sets, I benched:

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×195#
  • 5×205#
  • 5×215#
  • 5×225#

It was actually programmed for 6 rounds, but our group was a little slow with Kevin helping out some people, so I cut myself a round short. Still hit a new 5RM on my bench press after not benching in over a month.

Conditioning

“Christmas Couplets”

  • @ 0:00 – 3 Rounds
    • 3 MU / 6 C2B / 9 Pull-ups
    • 6 Snatches (95/65)
  • @ 10:00 – 5-10-15
    • Back Squats (135/95)
    • Bar-facing Burpees
  • @ 20:00 – 15-10-5
    • Deadlifts (205/135)
    • Ring Push-ups / Push-ups
  • @ 30:00 – 3 Rounds
    • 10 T2B
    • 100 DU

The goal for the first 3 parts was to scale appropriately to finish each part under 5:00. Then make the 4th section a challenge and keep fighting since there was nothing else to rest for.

I screwed up my first muscle-up again, but didn’t need to come off the rings and as able to get my 3 in. Got 3 in the second set, then hit the wall on my third set and kept missing them. I should have rested more. Probably missed 5 or 6 times before I got in my 3. Held on for all of the snatches. Still was able to finish in 3:28 but could have been close to 2:00 if my muscles-ups hadn’t given out.

Part 2 was just a grinder that you had to fight through once you got into the 2nd and 3rd round. Took me 4:10 to finish.

I had actually programmed the 3rd part to have push-ups first, but we messed up. Worked out fine though. Everything unbroken and finished in 1:53. Quick one but a nice little burn.

The 4th part sucked with the double unders. Was lucky to get sets of 15 or 20 in and eventually started stopping myself at those numbers to try to keep from burning out. Was a ride on the struggle bus and the middle of my back was cramping up during the dubs. I did all sets of toes to bars unbroken though. Took me 7:19 to get done.

I Missed Sundays

Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.

Warm-up

  • CSA Activation
  • 3×10 Reverse Hyper (210#)
  • Shoulder stretching
  • 45# OHS, OH warm-up

Strength

5 Sets

  • 10 OHS (95#)
  • 10 Back Rack Lunges (95#)
  • Rest 2:00

Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.

Conditioning

24:00 EMOM (6 Rounds)

  • 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
  • 2nd: 10 C2B Pull-ups
  • 3rd: 150m Row
  • 4th: 20 Push-ups

The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.

5 Rounds

  • 40 Double Unders
  • 30 Box Jumps (24″)
  • 20 American KBS (53#)

Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.

Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.

Cases of Kill Cliff

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

  • PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
  • 10 Good Mornings (45#)

Strength

OHS

  • 10×45#
  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

  • Muscle-ups
  • Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.