Tag: Double Under

18 Long Months

drink-coffee-work-outEarly to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

  • 1:00 DU
  • 1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×125#
  • 3×135#
  • 2×150#
  • 2×160#
  • 1×170# (PR)
  • 1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

  • 150m Row
  • Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

  • 100m Run
  • Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.

Row

This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

  • 7:00 at 1:58-2:00/500m
  • 2:00 Rest
  • 2x 3:00 at 1:55-1:57/500m (2:00 Rest)
  • 2:00 Rest
  • 2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.

Strength

Front Squats

  • 5×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×275#
  • 3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

Wednesday Already?

Where did the week go?

Feels good to be waking up at a decent time again. Hit the 9am class.

Warm-up

  • 2 Rounds NFT
    • 5 Strict Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • Bench Press
    • 10×45#
    • 5×115#
    • 5×165#

XWOD

  • 4-4-4-4-4-4 Bench Press (205#)
  • 2-1-2-1-2-1Plyo Push-up
    • 2s: 18″
    • 1s: 21.5″

Called for 75%, but that seemed took light, so I went up to 80%, which was perfect. Shoulders are feeling kind of beat from “DT” yesterday.

Conditioning

6:00 AMRAP

  • 8 Wall Balls (20#, 10′)
  • 8 Weighted Step-ups (2×40#, 20″)

1:00 Rest

6:00 AMRAP

  • 5 Box Jumps (24″)
  • 5 Burpees
  • 25 DU

I got 6 full rounds plus 3 wall balls on the first part and 5 full rounds plus 5 box jumps, 5 burpees, and 15 double unders on the second part.

Accessory

5 Sets

  • 5 Scap Pull-ups (0#, 20#, 40#, 40#, 40#)
  • 5/5 Kroc Rows (62# KB)

First time doing the scap pull-ups.

Been a long time since I hit an OLY session in the garage. Today that ended. Warmed up with 1,000 meters on the Ski Erg in 4:26.

Snatch Balance

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 3×135# (with 1 fail)
  • 3×155#
  • 3×175#
  • 3×185# (with 4 fails too)

Damn I hate these. Could not get comfortable with 185, but kept trying until I stood it up 3 times. Didn’t realize I hadn’t done a snatch balance in over a year. :-/

Snatch

  • 3×95#
  • 3×115#
  • 3×135#
  • 5x3x155#

Tried to focus on keeping my arms long, but looking at the video it didn’t happen. No misses, but a few saves.

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

  • 2 Turkish Get-ups (53# KB)

Partner Chipper

  • 100 DU (50 each, can work at the same time)
  • 150 American KBS (62#, Kevin used 53#)
  • 100 Wall Balls (20#, 10′)
  • 75 Push-ups
  • 50 Ring Dips
  • 100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

2nd Date with Fran

Rested yesterday and spent all day watching friends in a weightlifting meet over in Lansing. Was feeling pretty nervous about hitting Fran today.

I got on the rower for 1,000m in 4:40 to loosen up after some rolling and stretching. Then did 10×45# and 5×95# thrusters.

“Fran”

21-15-9

  • Thrusters (95#)
  • Pull-ups

I’ve only done this bitch Rx once, back in August of 2013 and it took me 4:50. I knew I could crush that, but I was still nervous about the hurt Fran causes and about how the thruster attack and all of the pull-up work would transfer to the workout. I did 21-21 unbroken, then 15 thrusters unbroken and 5-4-6 on the pull-ups because my pull was giving out. Finished with 9 unbroken thrusters again and 5-4 pull-ups for a time of 3:30! How’s that for a PR?!?!

I still have a cough from the bug I dealt with for over a week, so when Fran Lung kicked in, it was extra brutal and still was, hours later. Somehow I smacked my nose on the bar on my 19th pull-up. Hurts! Happens at about 1:20 in the video. I lose my rhythm, but don’t drop from the bar.

Took a pretty good break, including jumping on the rower for a really easy 500m.

4:00 AMRAP

  • 30 Unbroken DU

Dubs were really pissing me off today. I kept missing my first one! Managed to get in 6 sets.

25 Rounds

  • 2 Burpees
  • 2 T2B

When I wrote this I thought it would be pretty easy, but damn was I wrong! Took me 6:08. I was throwing a poker chip after every 5 rounds to keep track, but I guess I could have easily just counted up to 100 total reps. Simple programming, but really nasty after Fran. My hips didn’t want to do those toes to bars.

Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

  • Bottom Squat Hold
  • 20 Squat Jumps
  • Walking Hurdlers
  • Walking Zombie Kicks

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×310#
  • 1×315#
  • 3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

  • 1:00 of jumping practice for DU
  • DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

  • 10 Back Squat (95#)
  • 10 Push Press (95#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (75#)
  • 10 Push Press (75#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (55#)
  • 10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

Still Jetlagged

Stayed up late and woke up late again. Went in at 5:30. I was the only one to come for class.

Did some jump rope and double under work. Got a set of 96 unbroken using my old rope.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:45 for 5 sets – 12×125#

Not fun! I had to break down into 9+3 in the 4th set and 8+4 in the last set.

Row

  • 2,500m

Kept my pace under 2:00/500m. Time was 9:53.

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.

Strength

6 Sets

  • 8 Seated Good Mornings (45-135-155-155-165-175)
  • 8 Pendlay Rows (45-135-165-165-165-175)

Conditioning

4 Rounds

  • 50 DU
  • 15 Burpees
  • 10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.

Midline

  • 30s Plank
  • 30s Rest
  • 45s Plank
  • 45s Rest
  • 1:00 Plank
  • 1:00 Rest
  • 1:15 Plank
  • 1:15 Rest
  • 1:30 Plank
  • 1:30 Rest
  • 1:45 Plank
  • 1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 6×275#
  • 4×290#
  • 2×305#
  • 6×285#
  • 4×300#
  • 2×315#

Tougher than it should have been.

CrossFit Park City

I’m out in Park City, Utah for the week. It’s our once-a-year Grand Meetup for Automattic. Got up bright and early and headed over to Chris Spealler’s gym with Simon for open gym from 6:30a-7:30. This gym is massive!

crossfit-park-city

Thruster Attack

Every 1:30 for 6 sets

  • 10×135#

Brutal at over 6,000 feet above sea level. I had to split the last set into 6+4 with a very short breather.

Next Simon and I did kind of a relay workout where one person would do GHD Sit-ups while the other would flip a tire once, jump in the middle, jump out, run to the opposite wall, and run back to switch. The tire was mid-size. We flipped it a length of about 36 feet and then back. The sprint distance was about 56 feet and I’m guessing the tire was maybe 150-200 pounds, give or take.

Then we did a little gasser.

  • 10-20-30-40-50-40-30-20-10 DU
  • 1-2-3-4-5-4-3-2-1 Burpees

Need more oxygen!! I finished in 6:49.