Tag: Double Under

Big Boy DT

Went in this afternoon with Adam to do the hero WOD “DT”, which we missed out on last Sunday because of the Spartan Race.

Warm-up

  • PVC Pass-thrus
  • DU

Did a bunch of stretching too and then did some hang cleans and push jerks at 95# and 135#.

WOD

“DT”
5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 SH to OH (155#)

I was dreading the shoulder to overhead the most, but it was the hang power cleans that did the most damage. Don’t get me wrong, the push jerks were still pretty terrible for me though.

I broke my rounds down into:

  1. 11 deadlifts
  2. 1 deadlift + 4 cleans
  3. 4 cleans
  4. 1 clean + 3 push jerks
  5. 3 push jerks

The only round I didn’t do this was the 2nd round when I managed to do all 6 push jerks unbroken. This worked well for me and allowed me to catch my breath a bit in between each phase. It ended up being an extra 3 deadlifts and 1 clean each round, but the deadlifts didn’t bother me at all. My time was 14:40. I told myself I’d be happy if I could stick to 3:00 rounds and I beat that. It really beat me up though. My entire body hasn’t felt this crushed by a WOD in a long time.

I have only done “DT” one other time and it was using 115# back in October for a time of 7:31. Nearly twice as long today with 155#, so power output was much higher at the lower weight, but I wanted something heavy today and clearly hit that goal.

I won’t be able to make it in for a WOD tomorrow morning because of golf, but maybe I’ll get out for an early hike. It’s been a pretty brutal 7 days so a day without a WOD will be welcomed by my body and should be ready to WOD and do OLY on Sunday.

Hit Them Shoulders Hard

My low back and trips are pretty spicy from yesterday. Went in for the noon class.

Warm-up

  • 2m Jump Rope
  • 2 Rounds
    • 2 Shoulder Press
    • 2 Push Press
    • 2 Push Jerk
    • 2 Split Jerk
  • 5 Pause Push Jerks
  • 5 Pause Split Jerks
  • 5 Jerk Footwork

Used an empty 45# bar for everything. Shoulders were nice and warmed up after this!

Strength

5 Sets

  • 1 Shoulder Press
  • 3 Push Press
  • Max Jerks
  • 2m Rest

This is superset week. 🙂

Weight Shoulder Press Push Presses Jerks
95# 1 3 16
105# 1 3 12
125# 1 3 6
135# 1 3 4
140# 1 3 5

Wow! Nowhere near my 1RM of 160# on the shoulder press, but that’s a lot of volume with the push presses and the jerks.

WOD

12:00

  • 800m Run (buy-in)
  • AMRAP
    • 5 Curtis Ps (95#)
    • 30 DU (unbroken)

The run really gets you. I missed about 6 times in my 2nd round of double unders, twice in the 20s and one at 27 unbroken. Ugh!! That took a lot of time and winded me bad. I finished with 3 complete rounds plus 5 Curtis Ps.

Tomorrow I’m resting. It’s been a brutal few days.

We Are Spartans!

Yesterday I did a 4.7 mile Spartan Race with a group from CrossFit Full Strength. It was a lot of fun and we all did really well. I was 13th in my age group and 70th overall for men on the day, both in the top 10%, with a time of 1:08:01. After going out for food and drinks I was exhausted and slept over 10 hours last night. Was feeling a little tired this morning, but not too bad other than my hips are really tight. Let myself recover some more and went in for the 5:15pm class.

2013-spartan-race-az

Warm-up

2 Rounds

  • 500m Row
  • 3 World’s Greatest Stretch (each leg)
  • 5 Inch Worms
  • 10 Leg Swings (F2B and S2S, each leg)

Strength

5 Sets

  • 2-4 Front Squats
  • 3-5 Back Squats
  • 2m Rest

Holy shit! Super setting front squats with back squats is the toughest squat strength day I’ve ever done. I nearly passed out during the last 3 sets and was sweating more than I did from WOD.

Weight Front Squats Back Squats
135# 4 5
165# 4 5
195# 4 5
225# 3 3
255# 2 5

I had a plan going in to get to 255# by going up 30# each set. It’s always nice when that works out! I hit 255# for a front squat 2RM last week and for a back squat 5RM the week before. Could I do them back-to-back though? Hell yeah! I don’t think I could have gotten another rep at each one. I did take it a little easy on my reps in the 4th set, but I’m ok with that since it allowed me to get heavy and I still hit the minimum reps. Thrilled with this after an exhausting day yesterday. Walking for the next few days might be tough.

WOD

2 Rounds

  • 50 Push-ups
  • 100 DU
  • 75 AbMat Sit-ups

I ordered the SR-1 Speed Rope from Rogue, which came in on Friday. Tried it out for the first time today in this WOD. Damn it’s a heavy rope! I could really feel the fatigue from it. The handles are awesome, but I might swap out the extra wire that came with the Again Faster Revolution rope. Push-ups were by far the most difficult part of this for me (which I expected), but the last 50 sit-ups were pretty brutal and got slow, but I managed to do all of the sit-ups unbroken in both rounds. My time was 12:17.

I Should Be Taking A Rest Day

After doubles on Saturday and Sunday and a tough WOD yesterday, I should have taken today off. I saw the WOD though and know I can use extra pull-up work, love box jumps, and rarely get to do GHD sit-ups. So there I was at 9am ready to get my sweat on. Gayle said she was kind of taking it easy on us with the WOD today and it was like an active recovery day. HA HA! I don’t remember working so hard on an active recovery day.

Warm-up

3 Rounds

  • 1m DU
  • 3 Turkish Get-ups (25# KB, each side)

I went light for all 3 rounds because I’m having some issues in my right hand. I can really feel it after doing shoulder to overhead movements like all of the thrusters yesterday. I need to give it a few days rest.

WOD

3 Rounds

  • 30 Pull-ups
  • 30 GHD Sit-ups
  • 30 Box Jumps (24′)

We had the option of doing 50 Sit-ups or 30 on the GHD, so I went with the GHD. Gayle mentioned Rx for the box jumps was 30′, but I went with 24′ so I could rebound them and keep a higher intensity. Finished in 15:59. I really tried to push myself more in the pull-ups with shorter rest periods and some bigger sets as I got tired, but still ended up down to 3 at a time. That’s a lot of GHD sit-ups in a WOD especially when the sets are that big.

Finisher

  • 600m Weighted Run (20# MB)

Didn’t do it fast, but got it done. I’m definitely taking tomorrow off and will maybe get out for a round of golf.

2 Hour Saturday

I had a great rest day yesterday and went in for the 8am Competitors WOD and stayed to do the regular WOD as well.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • PVC OHS

Strength

Work up to a heavy snatch single.

I started out with a few at 75# and a few at 95#, then started going up by 10# after one or two reps at each weight. Focus was on keeping the bar close and getting hip extension instead of looping the bar out, which I have a problem with. I got up to 155# and got under it for the first time, but it was a little too far forward and I couldn’t steady it before standing up. Took another shot and wasn’t committed to it. Nailed it on the 3rd try, which is a 10# squat snatch PR. I’ve hit 155# with an ugly power snatch in competition before, so this felt good to finally get out-of-the-way. Took the personal win and stopped there for the day.

WOD #1

This one comes from event #5 of the 2010 CrossFit Games.

7 Rounds

  • 3 Cleans (185#)
  • 4 Deficit HSPU (10# bumpers)

I scaled of course because it calls for 205# cleans and ring HSPU. I did power cleans the whole way through and reset for each rep. It was heavy, so I picked a good weight. My neck and collarbone are already showing some bruising. I can’t believe how much my HSPU have improved in the last few weeks. We’ve been doing them once or twice a week, so I’ve had plenty of work on them and it’s really paying off. I did each set unbroken. Final time was 8:36.

Since I was already warmed up, I skipped out on the warm-up the regular class was doing so I could cool down a bit.

WOD #2

3 Rounds

  • 5 Wall Walks
  • 20 cal Row
  • 15 K2E
  • 25 Wall Balls (20#, 10′ target)
  • 15 Ring Dips
  • 50 DUs

This was a non-stop suck fest! It was the first time I’ve ever done wall walks and after the 28 deficit HSPU they were not easy. Finished in 22:57.

I’m actually not feeling too bad after all that, but I suspect tonight I’ll be exhausted, especially if I head out for a round of golf this afternoon. Felt good to get really heavy in a WOD with the 185# cleans.

I jumped on the scale after everything and was at 191.5 with my shoes and clothes on, so I’d say the diet changes are working. I certainly am feeling good with the healthy food changes and getting a lot of sleep.

Burning the Shoulders

Glutes and low back are a bit sore from yesterday’s thrashing of them. Went in at 9am today.

Warm-up

  • 500m Row
  • 30 Sit-ups
  • 30 Supermans
  • 5×2 Turkish Get-ups (1 each side)

I went up in weight for each set of Turkish Get-ups, using 25#, 35#, 40#, 44#, and 50#. The first 4 were using a KB and the last using a DB.

Strength

5×5 Shoulder Press, 2m Rest between sets

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 115#
  • 5 @ 125#
  • 5 @ 135#
  • 4 @ 140#
  • 3 @ 140#

I was able to do 140# for 5 reps back at Survival Fitness when we last did a 5×5, so I bumped up my 2nd and 3rd sets to 115# and 125# today. I had the 5th rep on my first attempt at 140#, but lost concentration and stopped at the bottom, so I lost all momentum. Took a short rest and came back at it again for 3 reps.

WOD

  • 21-15-9 C2B Pull-ups
  • 21-15-9 HSPU
  • 100 DUs

The WOD actually called for deficit HSPUs on 35# plates, but there’s no way I could handle that for 45 reps, so I went with standard ones and those were hard enough. My time was 16:58. Not great, but I kept plugging away at all the reps. I need to improve my DUs when I’m tired. Shoulders are fried after this one.

Flying Solo

Legs are a little sore from the squats, hill sprints, and lunges yesterday so thought I’d take it easy and just do some cardio, but work on a skill at the same time. Went out to the parking lot with the jump rope. Warmed up with 100 single jumps.

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • Unbroken DUs

I got up through 35 in about 4 and a half minutes and then hit a wall. Since the last time I tried this, I also stopped and turned around at 35, I finally decided to do the same today. Took me a bit to get that set of 30 unbroken in and 25 was a struggle too, but after that it was fast and easy. Finished the Flight Sim 35 in 11:03, which is 3:48 faster than when I did it just over a month and a half ago. I’d say that’s pretty good progress on my DUs.

I did another 200 single jumps to cool down some. Not a big workout, but got the blood pumping, which felt good.

Wednesday in Hawaii

Hawaii is really nice! 🙂 Needed to get my sweat on this morning though. Warmed up with about a 400m run up a hill, back down, and in a little loop.

WOD

“Annie”
50-40-30-20-10

  • DUs
  • Sit-ups

Started out shaky with my DUs so I was worried this would take ages. Found my groove in the round of 40 and then did 30-20-10 all unbroken. Total time was 7:41, a PR by 45 seconds.

Strength

10:00 EMOM

  • Odds: 15 Goblet Squats (40# DB)
  • Evens: 15 Push Presses (40# DBs)

Did this in the little fitness center they have here in the resort where we’re staying. Did everything unbroken and although neither was easy or completely difficult, it was a nice challenge. I tried to go for speed along with quality in the goblet squats because I really need that quickness for my air squats.

Short and sweet, but a nice little workout. Just what I needed.

Sunday’s Triple WODs and OLY

Up and at ’em early for the 9am. Lower back is a little tight from the deadlifts yesterday, but feeling good otherwise.

Warm-up

  • 500m Row
  • 2 Rounds
    • 10 Push-ups
    • 10 Pull-ups
    • 10 AbMat Sit-ups

Each of the following 3 WODs have a 10 minute time cap with a continuous running clock. So if you get done with a WOD early, you rest until the next 10 minute chunk comes up.

WOD #1

3 Rounds

  • 10 Ring Dips
  • 50 DUs

Busted through this one in 3:37, hitting the last 50 DUs unbroken. Broke up the ring dips a bit in the 2nd and 3rd rounds

WOD #2

3 Rounds

  • 14 HSPU
  • 40 AbMat Sit-ups

I knew this one would be the toughest because that’s 42 HSPU and the sit-ups are never fast. I did the first round of HSPU unbroken, which is my best streak to date. Was really forced to get the kip down earlier in the week, which helped a lot here. I think I went 8-6 and then 6-4-4 in the last two rounds. Finished in 7:42.

WOD #3

3 Rounds

  • 10 Hang Power Cleans (135#)
  • 15 Burpees

Good way to finish it out. For the cleans I went 10 unbroken in round 1, 5-5, and then 6-4. Just tried to keep a nice steady pace with the burpees so I could keep going. Total time of 5:29.

That was a fun workout and a nice one for a Sunday.

Olympic Lifting

I headed back to eat something and then was back to CrossFit Full Strength at noon for the OLY class.

We started out doing a type of bear complex.

  • Deadlift and power up to shrug.
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Jerk (from the back)

I did a few of those with 95# and then we did one EMOM for 10:00. I stuck with 95# for the first 5 and then jumped up to 115#. After a bit of rest we started doing:

  • Power Clean
  • Squat Clean
  • Push Jerk

I did one at 115#, one at 145#, and then three at 165# I think. From there we went to push presses, working from some warm-up sets of 5, to triples, doubles, and singles. I’m not exactly sure what weights I used, but I think it was something like:

  • 5 @ 95#
  • 5 @ 105#
  • 3 @ 115#
  • 3 @ 145#
  • 2 @ 155#
  • 1 @ 165#

I wasn’t keeping track and really don’t remember. Next up we did sets of 5 strict shoulder presses.

  • 5 @ 95#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 4 @ 125#

There was a lot of good work in that hour+ of work. It’s good to be back for the Olympic lifting work for sure. Johnny knows his stuff and was picking out a few little things in both my clean and my jerk. I tend to sit forward a bit when receiving the cleans and not enough back on my heels. My stance was starting with my feet too far apart in the clean, not allowing enough room for my knees to push out and get out-of-the-way of the bar. I need to get my front foot out forward more in the jerk. Good stuff!

After the HSPU and all of that pressing, my shoulders are feeling it.

All Cardio, All WOD

Last night I went for a nice 3+ mile walk to recover from Tuesday’s brutality. Went in at noon today.

Warm-up

  • 3m Jump Rope
  • 2m Plank
  • 2 Rounds
    • 12 Ring Pulldowns
    • 12 Ring Bicep Curls
    • 12 Bent Ys
    • 12 Bent Ts
    • 12 Single Leg Reach (each leg)
    • 1-2m Rest

Haven’t done a plank that long in quite some time, but was able to hold it without too much trouble. Nice burn in this stuff. I used 10# DBs for the Ys, Ts, and Reaches.

WOD

3 Rounds

  • 400m Run
  • 500m Row
  • 100 DU

Kind of what I needed to ease back in. Straight up GO type of WOD. I tried to keep everything right around 2 minutes and finished in 19:19. Last round of DUs kind of sucked and were hard to get going. Felt good overall though.