Tag: Double Under

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

  • 2/5 @ 95#
  • 2/5 @ 135#
  • 2/5 @ 185#
  • 2/5 @ 225#
  • 2/5 @ 255#
  • 2/5 @ 275#
  • 2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

  • 10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

  • 5 Box Jumps (32″)
  • 10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

All Over the Place

In at 10am with Matt and Alex.

Warm-up

  • 3-4:00 of Jump Rope & DU
  • 45# Snatch Positions and some Klokov Presses

Power Snatches

  • Positions and some doubles with 95#
  • 2×2 @ 115#
  • E30S 5:00 1 @ 135#

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

  • 30s Row
  • 30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

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nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

  • 100m Sled Drag (25# sled + 270#, 50 down and back)
  • 30s Battling Ropes waves
  • 30s Battling Ropes slams
  • 30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.

Rapid Fire Squats with 285#

Went to open gym tonight to train with Brent.

Warm-up

  • 500m Row
  • 45# Clean Position Work
  • 95# Clean Position Work

Power Cleans

  • 3 @ 125#
  • 3 @ 155#
  • 2 @ 185#
  • 1 @ 215#
  • 1 @ 225#
  • 1 @ 235#
  • F @ 245#

I gave up on that last one before I even started. Would have been a power clear PR. My clean feels terrible compared to my snatch.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 2 @ 255#
  • 10 x 2 @ 285# (rapid fire!)

Brent and I went pretty much one right after the other for those last 10 sets. Finished just under 9:00. Last few sets were a big struggle for me to get the 2nd rep.

Bench Press

  • 5 @ 135#
  • 3 @ 165#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 215#
  • 2-F @ 225#
  • 3 @ 205#

Getting better, but right arm was still the failure on 3rd rep at 225#. Don’t think I’ve ever done more than 1 at that weight though.

WOD

5:00 AMRAP

  • 15 Ball Slams (15#)
  • 25 DU
  • 10 Pull-ups

Everything unbroken for 3+42, 8 pull-ups shy of 4 complete rounds. Haven’t done any double unders in weeks, so stoked to have done all 4 sets unbroken. The pull-ups weren’t bad either. Ball slams were terrible in that last round. Triceps were smoked from bench press.

Tweaked Back

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.

Warm-up

1,000m Row (really slow, focused on warming up my back)

Strength

Front Squats

  • 5 x 45#
  • 5 x 135#
  • 3 x 185#
  • 3 x 225#
  • 1 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 310# (PR)
  • F x 320#
  • 10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.

Warm-up

  • 5 x 135# Bench Press
  • 5 x 135# Pendlay Rows
  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

5 Rounds

  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

  • Strict Ring Dips (10-10-8-6-6)
  • Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.

WOD

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.

Nearly a Century of Double Unders

At Survival Fitness this morning with Matt at 10am. Conditioning focused instead of strength for a change of pace.

Warm-up

DU Practice

I got a set of 98 unbroken for a PR. Started tripping up around 95 and managed to save a few more, but couldn’t get to the century mark. So close, yet so far away. Got another set of 67.

OHS

  • 5 x 45#
  • 3 x 95#
  • 3 x 135#
  • 1 x 165#
  • 1 x 185#
  • 1 x 195#
  • 1 x 205# (PR)
  • 1 x 215# (PR)

Shoulders were shaky even with the empty bar, so I was not confident about how the day would go. Then in the set of 135# I started to feel a knot in the middle of my back on the left side, which would continue to get worse through the training session. Just goes to show that your body can still perform when not feeling your best. Really happy with the 15# PR.

Conditioning & Gymnastics

A couple of partner interval-type workouts where 1 person does a round while the other person rests.

5 Rounds each

  • 200m Row
  • 15 Pull-ups

Really need to get in butterfly practice since I seem to have lost them. Got all 15 unbroken to start and 10-5 in the second round. Then the pull-pull combination started to kick in.

5 Rounds each

  • 15 cal Air Dyne
  • 10 Ring Push-ups

Did all of the ring push-ups unbroken. We were planning to do a short sprint workout with burpees and wall balls after a longer rest, but both of us were feeling sick after these two. We decided it was a better idea to call it a day, since this was a considerable amount of hard conditioning because of the rest/work.

Thruster and Dip PRs

Out in the garage again this evening, after the Lions game. Legs are sore from the cleans and 2 days of squats.

Warm-up

5:00 of Jump Rope and DU

OLY

Snatch day

  • E20S 2:00 – 1 x 95#
  • Rest 2:00
  • E30S 2:00 – 1 x 115#
  • Rest 2:00
  • E45S 3:00 – 1 x 135#
  • Rest 3:00
  • EMOM 3:00 – 1 x 155#
  • Rest 1:00
  • EMOM 3:00 – 1 x 165#

I failed on the 1st and 3rd minutes with 165#. Was standing up on the 1st one and started walking forward, but had to bail it because the rack in my garage is too close for much movement. Would have been able to save it anywhere else. On the 3rd rep I had it overhead and sat in tho hole too long, then lost stabilization.

Strength

Thrusters

  • Triples with 135/145/155/165/175/185/195 (3RM PR for 195#)
  • Singles with 205/215/225 (all PRs)

BOOM! Here are the 215# and 225# lifts.

Weighted Dips

Hanging plates and/or KB from the belt.

  • 3 x 25#
  • 3 x 35#
  • 3 x 45#
  • 3 x 53#
  • 3 x 58#
  • 1 x 63#
  • 1 x 68#

Haven’t done these in a couple of months, but I’m pretty sure those are 3RM and 1RM PRs.

WOD

10 Rounds

  • 5 Ring Push-ups
  • 10 Sit-ups (anchored)

Came up with this little gem to work bodyweight movements. The low rep counts were designed to keep moving and not require any rest. Fun one that took me 5:16.

Spending Some Time on Cleans

Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.

Warm-up

3:00 Air Dyne

OLY

Time to finally start working on the cleans again. I’ve neglected them for too long.

  • 10:00 65# Clean Position Work
  • 2:00 E30S: 2 x 95#
  • 2:00 E20S: 1 x 135#
  • EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.

Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.

Strength

Front Squats

1 Set E3M

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#
  • 3 x 255#
  • 3 x 265#
  • 3 x 225#
  • 3 x 235#
  • 3 x 245#

I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.

Incline Bench Press

  • 10 x 95#
  • 10 x 105#
  • 10 x 115#
  • 6 x 125#
  • 6 x 135#
  • 3 x 145# (F on 4th)

Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.

WOD

4 Rounds

  • 10 GHD Sit-ups
  • 20 Russian KBS (70# KB)
  • 50 DU

Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.

Squat Every Damn Day

Before heading out to CrossFit at the box I lifted a little in the garage. Did a quick 3:00 on the Air Dyne to get the blood pumping.

Front Squats

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 215#
  • 1 @ 235#
  • 1 @ 255#
  • 1 @ 275#
  • 1 @ 285#
  • 1 @ 295#
  • 1 @ 305# (PR)
  • 3×3 @ 215#

Back-to-back PRs with squats, back and front. Excited my squats are back!

Headed over to Survival Fitness for the 5pm…

Olympic Lifting

15:00

  • Work up to a MAX muscle clean & push jerk for the day

We started with a PVC and worked our way up to a MAX muscle clean and push jerk for the day. This also served as our warm-up. I got up to 175# and stopped there because the clean was a struggle to get up the last bit without dropping under it. Felt like I was hitting higher on my legs just due to my snatch work.

Gymnastics

12:00 time cap, NFT but keep moving

  • 15s L-sit/L-hang
  • 1->10 Strict Ring Dips

I finished with about 10 seconds left.

WOD

10:00 AMRAP

  • Buy-in: 50 American KB Swing (53# KB)
  • 15 Wall Balls (20# MB, 11′ target)
  • 30 DU

I went extra today and threw up to 11′ since we have to in the competition on Sunday. Good WOD. Did the KBS 30-20 to save my hands from ripping and prevent hitting the red line. Did all of the wall balls unbroken and finished 4+36.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

  • 500m Row (1:53)
  • DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

  • 5:00 Snatch Position Work (45# on training bar)
  • 2 @ 95#
  • 2 @ 115#
  • 2:00 E20S (135#)
  • 2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

  • 5 @ 135# Back Squats
  • 5 @ 50# Snatch Presses
  • 5 @ 225# Back Squats
  • 5 @ 80# Snatch Presses
  • 10:00 EMOM
    • Odds: 2 @ 285# Back Squat
    • Evens: 5 @ 100# Snatch Presses
  • 3 Rounds NFT (Back off sets)
    • 3 @ 245# Back Squats
    • 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

  • AMRAP Wall Balls (20# MB, 11′ target)
  • * All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

  • 30s Air Dyne
  • 30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

  • 30s Row
  • 30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

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Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

  • Run 300m
  • 2:00 Air Dyne

Olympic Lifting

Snatch Balances

  • 2 @ 95#
  • 2 @ 125#
  • 2 @ 135#
  • 2 @ 155# (Failed first attempt at 2nd rep, then made it)
  • 1 @ 165#
  • 1 @ 170#
  • 1 @ 175#
  • 1 @ 180#
  • 1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

  • 3 @ 165#
  • 3 @ 175#
  • 3 @ 185#
  • 3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

  • Odds: 5 @ 100# Snatch Press
  • Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

  • 1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

  • 30 DU
  • 15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

  • Sit-ups (Anchored with DBs)
  • Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!