Tag: Double Under

Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!

2014-04-19-withings-chart

I hit a workout in the garage around 10:30.

Conditioning

5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.

Skill

I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.

Midline

5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.

Accessory

3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#

Cleans

  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

Breaking Mental Barriers

Got some adjustments and laser therapy at the chiropractor yesterday. Also started using my TENS unit again and am now icing too. I’ll try anything to heal this shoulder and get back in the game. Joe (the chiro) thinks it’s just an issue with my shoulder in the capsule from the exam and x-rays. Going back again this afternoon.

Feeling good. Nothing sore. In for the 9am and then rest day tomorrow.

Warm-up

Tabata Mash-ups (4 Rounds)

  • Air Squats / Bottom Squat Hold
  • Shoulder Stuff like arm circles and stretching
  • Zombie Kicks

OLY

Work up to a heavy hang clean.

  • 3×95#
  • 2×135#
  • 2×155#
  • 2×175#
  • 1×195#
  • 1×205#
  • 1×225#
  • F,1×235# (head not ready for the lift)
  • 1×245#
  • 1×255#

Just last week I did a power clean from the floor with 245# for the first time and today I beat it from the hang position. Not the prettiest lift because I completely miss the power position, but I crossed a big mental barrier with that lift. The most I’ve ever cleaned is that same 255#, so I have a lot more in the tank when I can get my head ready to start dropping under it fully again. Need to start working on heavy cleans.

Conditioning

21-15-9

  • Hang Cleans @ 65% (165#)
  • Burpees

I started out with 8 unbroken, which may have been a mistake. I think I maybe did a set of 5 next and then was pretty much triples, maybe with a set of 4 somewhere the rest of the way. Took me 8:17 to finish, last in the class! Also the heaviest though.

Skill

10:00 AMRAP

  • 50-40-30-20-10 DU
  • 1:1 Rest

Going from 10 back into 50 was 5 seconds of rest! I completed 2 rounds plus 50, 40, and 27 for a total of 417 dubs. That smokes past 1,000 for the week with a total of 1,237 for week 2. One of the wire strands came loose today on my cable though. That kind of sucks.

On My Own

Not feeling the hip flexors as much today. The usual 9am, except not very usual today because I couldn’t do anything that was programmed for the day, so I completely did my own thing all hour.

Warm-up

2 Rounds

  • OH Stretching
  • 15 HR Push-ups
  • Arm Circles
  • Wall Shoulder Stretch

Mobility

2x Each Arm

  • 1:15 KB Shoulder Impingement Mobility (35# KB)

I was shaking after 30 seconds of the hold! My shoulders are so weak from not being worked. Here’s the Mobility WOD video I got this from.

Strength

  • 5×10 Barbell Curls (45#)

Conditioning

30-25-20-15-10-5

  • Row for Calories
  • Burpees

Took me 13:35. Never stopped during burpees and tried to keep at least a 1,200 cal/hr pace on the rower.

Midline

8 Tabata Rounds (alternating between)

  • Hollow Rocks
  • Arch Rocks

Skill

8 Tabata Rounds

  • Double Unders

No rounds unbroken and too many misses. Managed 220 total dubs though, which makes 820 for the week.

Training Week 1 Begins

Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.

Warm-up

  • Air Squats & Bottom Squat Hold
  • Zombie Kicks & Leg Swings
  • Jumping Jacks
  • Arm Circles

Strength

Back Squats 3×10 @ 65%

  • 10×45#
  • 5×135#
  • 5×205#
  • 10×235#
  • 10×245#
  • 10×260#

65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.

Midline

5 Rounds

  • 1:00 Weighted Plank (25#)

We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.

Conditioning

21-15-9

  • 135# Squat Cleans
  • MB Push-ups

Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.

I have a feeling legs are going to be sore for a couple of days.

In the afternoon I did a quick one in the garage.

5 Rounds NFT

  • 10 GHD Sit-ups (touch floor)
  • 20 Hip Extensions
  • 40 DU

Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

Test Friday

Had thought about taking a rest day since I’ve been working out since Saturday. Not really feeling beat up though, so why not.

Warm-up

  • Air Squats
  • Zombie Kicks
  • Leg Swings
  • Sprawls

Deadlift

Supposed to be a 1RM test, but my back isn’t ready for that yet. Need to build it back up yet.

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×375#
  • 3×405#
  • 1×435#
  • Fx455#

Last time I tweaked the back it was trying to do 5 with 375#, but dropping each rep. Doing it unbroken wasn’t a problem today and then the triple with 405# felt good too. I could feel my back starting to pull a little with 455# so I called it quits there. No point in risking injury.

MAX Pistols in 1:30

Really started to feel the burn half way through. Managed 42 reps.

2,000m Row

Was holding a good PR pace until 500 or 600m left. Then it started to get rough. Ended up with a 7:11.1 for a 2.7 second PR.

I was sick of looking out at nice weather all day, so I went back to the gym at 5 for open gym. I also had a pair of the Reebok CrossFit Sprint TR shoes delivered this afternoon, so had to try them out.

300 DU

Only took me 4:25 today. I knew the 6+ was a fluke the other day. That’s over 1,100 dubs since Saturday. Mission accomplished on getting at least 1,000.

Sled Drag

Loaded 135# of plates on to the 35# sled. Did 5 big laps around the parking lot, which came out to 0.57 miles in 14:04 according to RunKeeper.

Short Test Thursday

Back to the 9am class today. It just has a different vibe. I like working out in the mornings.

Warm-up

4 Rounds

  • 15s Air Squats
  • 15s Zombie Kicks
  • 15s Mountain Climbers
  • 15s Arm Circles

Snatch Positions

I worked on the positions of setup, an inch off the floor, above the knee, and pockets (power) with the 3-position snatch deadlifts. Did several reps along with holds at each position with each weight. Used lifting straps too. Went 45-95-135-165-185-195-215.

MAX Unbroken DU (3:00)

I screwed up after 29 took a break, calmed myself down and then went crazy! Was feeling a little fatigued when I got in the 60-70 range, but got a second wind somehow and fell into a better rhythm. Blew past 100 reps (my old PR) and ended up with 139. BOOM!! Got an instant headache after that. There was probably a minute or so left on the clock but there was no I was beating that.

Conditioning

21-15-9

  • Front Squats (95#)
  • Burpees

Broke up the set of 15 front squats into 8-7, did everything else unbroken, and pushed hard through the 9 burpees. Took me 4:26.

Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

  • Bottom Squat Holds
  • 3×20 Band Pulls (red)
  • Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

  • 5×185#
  • 5×225#
  • 5×275#
  • 5×315#
  • 5×335#
  • 5×365#
  • E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

  • 5×135#
  • 5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

  • 400m Run
  • 15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

  • Bottom Squat Holds
  • Stretching
  • 10 Good Mornings (45#)

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 2×255#
  • 1×285#
  • 1×305#
  • 1×320#
  • 1×335#
  • 5×255#
  • 5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

  • 50 DU
  • 10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

Medicine Ball Cleans Are The Devil

Feeling the squats. Small class with only me and one other person this morning, but Matt worked out with me too.

Warm-up

It was all shoulder stuff on the board to prepare for behind the neck snatch presses. Since I wasn’t doing those, I did a bunch of leg stretching and mobility.

Strength

Seated Good Mornings

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×175#
  • 3×185#
  • 3×195#

Skill

12:00 EMOM

  • Odds: 30 DU
  • Evens: 20 Hollow Rocks

My DU were terrible today. One round I was missing after 1 or 2 and it took me 45 seconds to get 30 done. First and last set were unbroken. Maybe my legs are just that fatigued. Hollow rocks are getting easier. Was able to hold arms over my head today, so shoulder is improving too.

Conditioning

12:00 AMRAP

  • 75 MB Cleans (20#)
  • 50 Box Jumps (24″)
  • 25 Deadlifts (225#)

I put the MB cleans in for wall balls. Holy shit! It was like 2 squats for every rep. Getting that first box jump was scary. I stepped down on them all, but never stopped. Did 20 singles with the deadlift and then a set of 5 to finish. I scaled the weight back from 275# because the back has been feeling good and I want to ease back into heavy deads. I finished 1 full round and then 14 more MB cleans. My legs are going to be feeling this for a couple of days.