Tag: Double Under

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

  • Lots of stretching
  • 2m Air Dyne

Gymnastics

10:00 EMOM

  • 5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

  • 3 Broad Jumps (for distance)

Strength

12:00 E2MOM

  • 1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 62# KB
  • 10/10 71# KB
  • 7/7 80# KB

WOD

3 Rounds

  • 30 DU
  • 10 V-ups
  • 10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Last Week of the Squat Program

Had a couple of rest days, so feeling good. Went in at 10:30 and trained with Kevin and Monica. Matt did his own thing.

Warm-up

  • 500m Row
  • 3/3 Turkish Get-ups (35# KB)
  • 2/2 World’s Greatest Stretch

Strength

Back Squats

Last week of the 6 week volume squat program and it’s a challenging one. Warmed up with 5 @ 45# and 5 @ 135#.

  • 6 @ 235#
  • 6 @ 250#
  • 4 @ 265#
  • 3 @ 280#
  • 2 @ 300#
  • 6 @ 235#

Just like last week, those first sets were harder than the end. After the 3 with 280# I didn’t think there was a chance I’d hit both with 300#, especially since I’ve only ever done it once and 315# once. I even asked Matt and Kevin to spot me on the ends of the bar, but I got both reps no problem. This program is working!!

Push Jerks

Worked up to a heavy triple. I went 135#, 145#, 165#, 175#, and 195#. Knocked out each triple fast except for the last one where I reset on each rep instead of going right into the dip.

WOD #1

8:00 AMRAP

  • 5 C2B Pull-ups
  • 10 HR Push-ups
  • 15 Wall Balls (20# MB, 10′ Target)

Push-ups held me back, but I did all C2B and WB unbroken. Finished with 5+15.

WOD #2

5 Rounds

  • 20 Unbroken DU
  • 20 Wall Ball Sit-ups

Messed up on my first round of DU, but then was solid. Those wall ball sit-ups added up fast after a couple of rounds. Finished in 7:27.

Some solid strength work and a couple of short WODs, which were a nice change of pace after doing a bunch of longer metcons last week.

Some Firsts

In at 10am this morning.

Warm-up

Did a 500m Row.

Strength

Bench Press

Going for a 1RM today since it’s been ages and I wanted to see where I was at. 10 @ 45#, 5 @ 135#, 3 @ 185#, 1 @ 215#, and then failed on two different attempts at 235# to match my PR. My left arm was not having any trouble, but my right was way behind and couldn’t catch up. Then I dropped down for 5 @ 185#. On these, my right arm was still trailing behind. Kevin noticed my elbow was a lot more flared out then the left, putting me in a bad position. Something to work on.

Disappointing bench day. I haven’t PR’d a lift in a couple of weeks and need that rush of beating a record soon!

Snatch Pulls

6 x 2 @ 185#

First time using lifting straps. The first set felt super heavy and awkward getting used to the straps, but it got much easier as the sets went on and the pulls felt pretty good. I still have a hitch where I kind of stop and almost dip back down in my Olympic lifts. Need to fix that.

Pendlay Rows

Something new to try out. Not exactly sure we were doing them right, but they felt like they were working something. Did 5 reps each at 95#, 105#, 115#, 125#, and 135#.

We were close…

WOD

18:00 AMRAP

  • 50 DU
  • 40 Air Squats
  • 30 Push-ups
  • 20 T2B
  • 10 HSPU

Much harder than I imagined because you hit muscle fatigue in so many of the movements. I was 10 HSPU short of completed 3 full rounds, so 2 + 140. Lot’s of resting in this to give the muscles time to recover and keep from hitting failure until that last round.

Recovery

Feeling more back to normal today, although I did wake up with a headache again. Went at 10am and Kevin and I did our own thing today.

Warm-up

I did a 500m Row and some PVC pass-thrus.

OLY Technique

1 Snatch EMOM for 10:00

I started out at 75# and worked my way up, doing the last 2 or 3 with 135#. It’s been far too long since doing a full squat snatch so it felt a bit awkward today.

Strength

5×3 OHS

Haven’t done heavy overhead squats since I set a 1 rep max of 165# last year. Went 95-125-145-155-160. Pretty tough, but felt good to do them again.

10:00 EMOM

  • Evens: 5 Weighted Pull-ups (20-20-20-20-25)
  • Odds: 5 Weighted Dips (20-20-20-25-25)

I had my belt so strapped on a KB for the weight. I don’t think I can count 5 full reps for my last set of pull-ups. Maybe should have added a 2.5# plate instead of taking the 5# jump.

Finisher

5 Rounds

  • 50m High Prowler Sprint (90# sled + 135#)
  • 50m Low Prowler Sprint (90# sled + 135#)
  • 20 Unbroken DU
  • 1-2 minute rest

On the last round I pushed another 15-20m for extra misery.

Solid workout today, without too much intensity to kill me after being off for 3 days.

Rested Wednesday

Needed that day off yesterday. Worked out at 10:30 today. Kevin and I split off and did our own thing.

Warm-up

“Russian Twist Annie”
50-40-30-20-10

  • DU
  • Russian Twists (35# KB)

My DU were not the greatest, but finished in 5:03. Did another set of 40 unbroken DU a couple of minutes after finishing.

Strength

10:00 E2M

  • 5 HSPU
  • 5 Ring Dips
  • 5 Pull-ups

All movements are done strict, moving as fast as possible between them. On the last set, MAX out each movement. Finished each of the first 4 rounds in about 40-45 seconds, so had over a minute to rest. This combination was much tougher than expected. I got 5-6-5 in my last set and it was a struggle!

Warmed up a little more with some lighter clean and jerks.

WOD

5 Rounds (205#)

  • 5 Deadlifts
  • 3 Power Cleans
  • 1 Jerk
  • 10 Pull-ups

Rough. The 3rd power clean every round was pretty ugly and the jerk was by far the hardest part of the whole thing. Starting off with those 5 deadlifts wiped me out more than expected. Was shooting for this to take about 10 minutes and I fell just under, with a time of 9:57.

Finisher

We loaded up the 90# prowler sled with four 45# plates. Did 4 rounds of 25m high down and low back, then finished with a 40m low down and high back. Rested 1-2 minutes between each round.

Running in the Snow

2013-out-for-bloodThis morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

  • Odds: 4 Power Snatch (115#)
  • Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

  • 15 American KBS (53# KB)
  • 15 Burpees
  • 50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

  • 15s AirDyne max effort sprint
  • 1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think

Hump Day

My body was feeling a little beat up this morning. Would probably be worse, but I sort of got back to getting 8+ hours of sleep. Worked out at 10:30 with Matt, Cora, and Kevin again.

Warm-up

Tested out the new Rx jump rope. Me like! It spins even better than the Again Faster Revolution and Rogue SR-1 ropes. The biggest difference though is that the cable doesn’t get any of the memory kinks from being wound up in my bag like the other cables.

Strength

10:00 EMOTM

  • Odds: 5 HSPU
  • Evens: 5 Weighted Ring Dips

I did my first 4 sets of HSPU at a deficit with my hands on 10# bumper plates and then on the ground for the last set. All done strict, no kip. I did have to break the 4th and 5th sets up into 3-2 though. Used a 20# KB on a weight belt for all of the ring dips.

WOD #1

2:00

  • 25cal Row
  • AMRAP Ball Slams (15#)

1:00 Rest

2:00

  • 25cal Row
  • AMRAP Slam Ball Cleans (15#)

1:00 Rest

  • 25cal Row
  • AMRAP Jump Squats (45# bar)

I got 26 ball slams, 15 cleans, and 18 jump squats. All of them were brutal.

WOD #2

  • 10 -> 1 Burpees
  • 1 -> 10 Over the Box Jumps (24″)
  • 20 -> 2 Unbroken DU

I missed my very first DU but everything else was done unbroken and no rest between movements other than a deep breath before starting DU. Finished in 8:41.

WOD #3

  • Tabata Air Dyne calories
  • Tabata Sled Pulls (loaded with 90#, alternate forward and backward)

I got 78 calories on the Air Dyne, which was pretty horrible for Tabata. The sled drags weren’t really that bad because we were going back and forth across the gym so you had to keep stopping to turn around.

Another solid 1.5 hours of training.

The Grizzly Bear Complex

Earlier this week I came up with a great idea to combine the Bear Complex with a Curtis P and add an OHS. I decided to call it the Grizzly Bear Complex. It goes like this…

Perform 10 touch-n-go doubles of the following complex.

  • Clean
  • Front Squat
  • Lunge
  • Lunge
  • Shoulder to Overhead
  • Back Squat
  • Shoulder to Overhead
  • Overhead Squat

Notes:

  • Rest 90 seconds to 2 minutes between each set.
  • Start with a light load. Increase the weight each set. The last 3 sets should be hard!
  • Combining movements is allowed. For example you can do a squat clean and a back squat thruster.
  • It works well to switch to a wide snatch grip before the back squat so that you can do a thruster and go right into the OHS.
  • After the OHS on the first rep you may want to drop to the back so you can switch to a clean width grip. Then do a short press just to get the bar over your head and back to the front rack, ready to go into the TnG for rep 2

I was able to round-up Kevin and Jason to give it a go at 8pm. I warmed up with a 500m row and some DU.

My goal was to be able to hit for some heavy OHS, 175# or more. Boy was I underestimating how tough this would get. I started at 75# and went up 10# each set. When I got to 135# in the 7th set, it took everything I had to keep control of the OHS, especially on the 2nd rep. I stuck with 135# for the 8th and 9th and then managed to get 140# on my last set.

I wasn’t sure how the lunges would feel, but they weren’t really too bad. I felt like I got stuck on a couple towards the end, but I think it was more from not concentrating on them than it was from the weight. The OHS was definitely the limiting factor, especially after holding on to that bar for so long. Great complex though and I’ll definitely be willing to try it again some time.

Brent got held up with kids, but showed up as were just finishing our last few sets. Then we did some work with Kevin’s new wheelbarrow drive sled from Again Faster. First we did 5 sets of a 50′ rope pull followed by a 50′ high prowler push. I think we had it loaded with 135# for the first 3 or 4 sets and then added another 45#. After that we converted it into the “wheelbarrow” did 5 down and backs of close to 100m total. At the end of 5 trips I think we had about 400# stacked on it. To finish things off we loaded it with 180# of plates and did a 50′ high prowler push with a low push back. On the 5th set we added another 45#.

Then we ended with a beer. All in all, a fun Friday night.

2013 CrossFit Games Open Workout 13.5

Yesterday my body was absolutely wrecked after training for a total of about 6 hours Sunday, Monday, and Tuesday. I took the day off and even took an hour nap around 4pm. After 13.5 was announced last night I figured I’d give it a go today as long as I didn’t feel like shit. At 4 minutes, how bad can it be? So I went in around 4:30 to warm-up and hit it at 5pm.

Warm-up

  • 750m Row
  • 10/10 Leg Swings (F-B, S-S)
  • Light thrusters

Open Workout 13.5

4:00 AMRAP

  • 15 Thrusters (100#)
  • 15 C2B Pull-ups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
* If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
* If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
* Etc.

After getting 82 reps Monday on the 12.5 Fran ladder with 95#, I figured 60 was a realistic number to shoot for in this 4 minute WOD. With all sets being 15 reps there is a lot less transition time so pacing should overall be faster.

I planned to do 8-7 or 9-6 on the first 15 thrusters but felt good, so went unbroken. I stuck with my plan to go 5-5-5 on the first round of C2B and it worked well, keeping me away from the point of failure. I think my first round was done in around 1:20. In round number 2 I planned to go 5-5-5 on the thrusters, but again felt good so went 9-6. I didn’t have a plan for the C2B because I knew I’d be feeling the burn at this point. I did 5-4-3-3. I hit my goal! Then back to thrusters to go 5-6 and that last rep was a struggle. I don’t think I could have done a 7th if I had time left, so I think I attacked it pretty well. 71 reps in total, 11 more than my goal!

When I hit that point of muscle failure I’m pretty much dead from there on out, so I’m not sure trying to stretch out my sets would have helped me at all. Probably would have caused me to be hitting singles in that second round of C2B and wasting a lot of time dropping off and jumping back on the bar. I’m thinking I won’t hit this one again, but may give it a go on Sunday just for fun and try to push closer to failure to see what happens since it’s only 4 minutes.

The did some work with Kevin…

Warmed up bench press with 10 @ 45#, 5 @ 135#, and 5 @ 165#.

Strength

10:00 EMOM

  • Odd minutes: 5 Bench Press (165#)
  • Even minutes: 5 Weighted Pull-ups (15# DB)

I was a little fatigued from the WOD, so went easy on the weights to make sure I could get all of the reps in.

Conditioning

5 Rounds each

  • 20 cal Air Dyne
  • DUs until partner completes their 20 cal

Boy that Air Dyne is a bitch.

Finisher

10-8-6-4-2

  • HR Push-ups
  • Pistols
  • American KBS (71# KB)

Went unbroken on everything and finished in 4:06. Nice little WOD and some more good conditioning.

Hundreds

Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.

Warm-up

  • 3m Jump Rope
  • 2 Rounds:
    • 10 Ring Rows
    • 10 Burpees
    • 10 PVC Pass-thrus
  • 2×6/6 Turkish Get-ups

I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.

WOD

  • 100 DU
  • Split this up any way you want:
    • 100 Pull-ups
    • 100 Walking Lunges
    • 100 Push-ups
  • 100 DU

I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.