Tag: Double Under

Sunday Super Squats

Headed over to Bay City for open gym at noon.

Warm-up

4 Tabata Rounds of Double Unders

Totaled 126 reps.

Strength

Back Squat (Super Squats!)

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×260# (PR)

10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.

Accessory

20 Pullovers with a 40# DB to open up the chest after the breathing squats.

OLY

Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.

Conditioning

10:00 Row @ 80-85%

Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

  • 150m Row
  • 21 Air Squats
  • 150m Row
  • 15 Air Squats
  • 150m Row
  • 9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 5×260#
  • 5×265#
  • 5×270#
  • 5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

  • 10 Pistols (alternating)
  • 15 GHD Sit-ups (on Roman Chair)
  • 20 Burpees
  • 1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

  • 30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Crash Landing

Out in the garage around noon by myself.

Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 3-5-X-1 Tempo
    • 2×205#
    • 2×215#
    • 2×225#
    • 2×235#
    • 1+Fx245#

That sucked!

5 Rounds NFT

  • 10 Hip Extensions
  • 10 Reverse Hypers (green band on GHD)

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU

I was cruising along and then crashed trying to get 45 on the way up. I couldn’t even get 15 or 20, so I called it quits around 9:30 in. Not sure what happened there.

Legs, Legs, Legs

My quads and hamstrings are on fire! Class at 9am again.

Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.

Warm-up

On our own. Did some shoulder and leg stretching

Strength

Barbell Lunges

  • 2x10x45#
  • 4×135#
  • 5:00 EMOM – 6×155#

Seated Good Mornings
5:00 EMOM

  • 6×155#

Conditioning

speed-ropes
4 Rounds

  • 1:00 Box Jump w/ Step Down (24″)
  • 1:00 DU
  • 1:00 GHD Sit-ups
  • 1:00 Rest

Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.

Midline

3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.

Multiple AMRAP Monday

In for the 9am class. So nice not to have to be doing the Open workout on Monday this week.

Warm-up

4 Round Tabata Mash-up

  • PVC Pass-thrus
  • Squat Jumps

I still can’t really do the pass-thrus all the way back so I did some shoulder stretching on the bar after 2 rounds.

Skills

20:00 EMOM

  • Odds: 30s DU
  • Evens: 30s Handstand Hold

I got between 39 and 54 double unders every round, so probably around 450 total dubs. Didn’t feel the shoulder fatigue like I did in 14.1. I didn’t even try a HSPU again, so did holds and tried to keep as little contact with the wall as possible. Feeling a lot more stable in the position and was up there quite a bit with no support on the wall.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 3 Burpees (6″ target – I jumped to my wrists touching the pull-up bar)
    • 5 T2B
    • 7 Wall Balls (20# MB, 10′ target)
  • 1:00 Rest

First time through T2B and wall balls I thought I might have to swap out the movements, but my shoulder warmed up after that. I was able to stay pretty consistent by going 3+8, 3+9, 3+10, 3+7, and 3+5. Had to start breaking up the T2B in the last 2 AMRAPs due to the shoulder and a weakening kip.

Feeling Good!

It’s amazing what some rest and solid sleep does for the body. I feel great today. I had another appointment at the chiropractor yesterday and I think tomorrow will be my last visit. Using the TENS unit is working magic. I hit up the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 10/10 Leg Swings (F-B, S-S)
  • 10/10 Hurdles
  • PVC pass-thrus (not great on the shoulder yet in the back position)

Strength

Back Squat 5×1 @ 90+%

  • 10×45#
  • 5×135#
  • 3×225#
  • 2×275#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • F @ 340#

Damn! The 335# felt good so I went for a PR matching lift and was strongly thinking about trying 345#. I pushed up past parallel and just couldn’t get through the sticking point.

Skill

14:00 EMOM

  • Odds: 2 MU
  • Evens: 30 DU

I missed the 2nd MU in round 2, but got through all the rest of them as doubles. Best muscle-up day I’ve ever had. It’s nice to have some rings up at SF!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (62#)
  • 20 AbMat Sit-ups

Decided not to do American swings because the MU were enough strain on the shoulder for one day. Never stopped and my rounds only got slower by a few seconds. Finished 7 full rounds plus 16 swings.

This workout was the best I’ve felt since coming back to CrossFit classes. I guess pushing through the Open workout yesterday lit a fire in me. I like it!

Was feeling so good, I decided to get in a rowing workout. Went over to Kevin’s while him and Alex were lifting.

3 Rounds

  • 500m Easy/Moderate
  • 1,500m Hard
  • 4:00 Rest

Template:

  • The easy/moderate pace target is 15-20sec/500m slower than your 2000m PR pace. (2:02-2:07)
  • The hard pace target is 5-10sec/500m slower than your 2000m PR pace. (1:52-1:57)
  • Focus on the consistency of your 1500m efforts.

At a total of 6,000 meters for the workout, it was tougher than expected. My round times were roughly 7:55-7:57-7:56, so I’d say that’s pretty consistent.

2014 CrossFit Games Open Workout 14.1

We had a great time at the Arnold Sports Festival this weekend. Saw some impressive lifting by Lidia Valentín and Kendrick Farris, among others. Started to come down with a sinus issues on Saturday though and yesterday was pretty miserable. At least it seems to be under control today. Good thing too, because it would be hard to workout with my nose dripping all over the place.

Warm-up

I did a lot of mobility, stretching, and loosing of my shoulders. Did a slow 5:00 on the Air Dyne, worked up in weight on the snatches. Nothing too crazy.

2014 CrossFit Games Open Workout 14.1

10:00 AMRAP

  • 30 DU
  • 15 Ground to OH

My goal going in was to get 3 rounds in 5:00 and go from there. I did this workout in September and had a bad score of 4+37 (217). I knew I would beat that. I went 6-5-4 on the snatches the entire way and was under 5 minutes for 3 rounds. My double unders kind of fell apart after that though. I finished 5+41 for a score of 266. I’ll take it. This is a workout I would have done again with time, but that’s just not possible. The DU can make such a huge difference and I was not my best with them. The only strategy change I would have made was to use C&J in that 6th round. I think I would have gotten back to the rope and gained precious reps.

20140303-121531.jpg

Glad it’s over with though and my shoulder wasn’t bothered at all. Now I’m going to get some more sleep all day to kind this head cold. I have another appointment at the chiropractor this afternoon. Oh, this TENS unit I bought is the best investment I’ve made in a long time. I don’t think the shoulder would be healing as fast without it.

Tomato, Tamata, Tabata

Woke up early again, this time with a headache. So skipped out on the 9am and went to 4:15pm instead.

Warm-up

2 Rounds NFT

  • 20 PVC pass-thrus
  • 20 Band pulls (purple)
  • 10 Burpees
  • 20/20 Arm Circles (Forward & Back)

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×135#
  • 5×180#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Felt solid. Started the first set 10# higher than 3 weeks ago.

Conditioning

  • Tabata DU
  • 1:00 Rest
  • Tabata T2B
  • 1:00 Rest
  • Tabata Box Jumps (24″)
  • 1:00 Rest
  • Tabata Row (cals)
  • 1:00 Rest
  • Tabata Alternating DB Snatch (60#)

Fun workout! 212 double unders, 51 toes to bar, 77 box jumps, 65 rowing calories, and 44 snatches. I did 10-7-7 T2B and then started to fall apart. I have a blister forming on a finger from the dumbbell AMRAPs yesterday, which didn’t help with holding on to the bar. Snatches were by far the worst so I’m glad I had them last.

Midline

10:00 EMOM

  • 30s Plank

Needed that! I stayed in to open gym and did them. Did a few MU transitions on the low rings too.

Blood on the Battlefield

Big storm dumped a bunch of snow on us last night, so the gym was closed this morning and I wouldn’t try to drive down my street anyway before they plow it out. Trained in the garage at 10am.

Warm-up

  • Crossover Symmetry Activation
  • 50 Jumping Jacks

Strength

5×5 Shoulder Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×120#
  • 5×120#
  • 5×125#
  • 5×130#

All sets in the zone again.

Conditioning

E3M 15:00

  • 10 C&J (135#)

Worked out even better than I planned. My goal was to complete at least the first 3 rounds in under a minute, but I did all 5! Great to work on cycling and there was enough rest to be able to push hard each round. I wasn’t quite ready for the 2nd rep in round 1 because I hadn’t done a single warm-up rep, so it was a no rep and slowed me down a lot for the round.

Round Time to Finish Rep Breakdown
1 :40 10
2 :35 10
3 :48 7-2-1
4 :50 5-3-1-1
5 :47 5-2-1-1-1

20140218-112752.jpg
10:00 EMOM

  • 40 DU

Not the greatest day but all rounds were done in less than 30 seconds. Managed to slice my finger open in the first or second round and spray blood everywhere for the rest of the workout.

Midline

  • Tabata Hollow Rocks

I alternated each round between hands at my sides and hands overheard. OH is infinitely harder, especially since my abs are still sore from the 100 GHD sit-ups I did Saturday. I couldn’t even get full rounds in for the last 4 that’s how tough this got; I had to keep taking a second or two break.

What a Bear!

Had a needed rest day yesterday and got a massage. Back at 9am today.

Warm-up

  • 20 Air Squats
  • 20 PVC pass-thrus
  • 20/20 Leg Swings
  • 30s Deep Lunge Stretch

Strength

5×3 Front Squats @ 80-90%

  • 10×45#
  • 3×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×250#
  • 3×255#
  • 3×265#

Dialed back my weights a bit today. Felt pretty good.

Conditioning

5 Rounds

  • 3 Bear Complex (135#)
  • 10 Burpees

Rest 5:00 and then do it again.

Shit! I did 3 unbroken bear complex for the first 3 rounds I think, then the first and last round the second time through. I stepped down into nearly all my burpees except maybe at the start and then the last round each time where I tried to push through to finish. 7:38 the first time and 9:20 the second time.

Back to the gym at 8pm for open gym with Brent.

E2M 10:00

  • 150m Row
  • 10 Pull-ups

Rest 10:00

E2M 10:00

  • 10 cal Air Dyne (AD6)
  • 50 DU

The combination of rowing and pull-ups was absolutely brutal after the first 2 rounds. Did pretty well with my double unders getting the second set unbroken.