Tag: Double Under

A Date with Diane in my Garage

Today’s WOD at Survival Fitness was 100 Power Cleans with 5 burpees on the minute every minute. I had already done “Grace” twice, 50 Curtiss Ps, and other cleans to get the bar in the rack position this week, so I figured it wasn’t a good idea to go in for the OLY class or the WOD. That’s ok though because it let me do some stuff I’ve been wanting to do.

Strength #1

4 Rounds

  • 5-8 Weighted Push-ups (45# plate on back)
  • 30s Weighted Plank on hands (45# plate on back)
  • 2m Rest

I was by myself, so getting the plate on my back wasn’t the easiest. After the last push-up, it was straight into the plank. I was able to get all 8 reps during each set of push-ups. Probably should have gone to exhaustion on that last set.

Strength #2

5×5 Deadlifts

I warmed up with a set of 10 @ 135# and then used 225#, 275#, 305#, 325#, and 350# for my working sets. These felt really good. It was slow getting the 350# started, but the reps weren’t a problem and my grip never felt like it was giving out. According to a 1 rep max calculator I should be able to do 394#, so maybe I’ll be ready for 400# in 2 weeks when we test it. I made sure to take 2-3 minutes of rest between each set.

WOD

mini “Diane”
12-9-6

  • Deadlifts (225#)
  • HSPUs

I did this same thing back in June in a time of 4:49, but I had to resort to using an AbMat an even kipping with the AbMat for the HSPUs. Today I didn’t use an AbMat at all and finished in 5:18. The set of 6 at the end was brutal. I had to kip one at a time and come down off the wall to rest. I’m sure the weighted pull-ups and planks didn’t exactly help with the arm exhaustion. The deadlifts weren’t a big deal, but they do fry your back a bit, making it hard to keep a good position on the wall. I broke the set of 9 into 5 and 4, but the 12 and 6 were unbroken.

It had been at least a couple of months since I’ve done any HSPUs, so it was give them some attention.

Finisher

Tabata DUs

These are no joke, especially after doing the HSPUs.

Coming off a Cold

I started coming down with something on Wednesday night and yesterday was spent mostly in the napping position. Felt better and better today as the hours passed. Still somewhat tired, but went in to the 4:15pm and then stayed after a bit during open gym.

Warm-up

  • 30-20-10 Air Squats
  • 15-20-5 Burpees

WOD

  • 400m Run
  • 20 Turkish Get-ups (35# KB)
  • 40 Plyo Lunges
  • 400m Run
  • 14 Turkish Get-ups (35# KB)
  • 30 Plyo Lunges
  • 400m Run
  • 10 Turkish Get-ups (35# KB)
  • 20 Plyo Lunges
  • 400m Run
  • 6 Turkish Get-ups (35# KB)
  • 10 Plyo Lunges

My running was pretty terrible today due to being a little rundown, but I can fly through the Turkish get-ups so I made up some time there. Finished in 18:35.

Finisher

5 Sets

  • 10 Ring Dips
  • 2m Rest

Did each round unbroken.

Open Gym

6:00 EMOTM

  • 3 OHS (75#)
  • 20 DUs

I was going to go for 10 minutes but could feel myself getting tired and didn’t want to overdo it with this cold. I also did a few bar muscle-ups, which is pretty good after all of those dips. I don’t think I’ve ever done more than 1 in a day before, but I always try to do them after a WOD.

Battle of the Boxes

Went down to Sterling Height for the Battle of the Boxes, put on by CrossFit Transformation. There were 32 teams and I haven’t seen the official results yet, but I heard we took 18th place. We were 25th going into the last event, which we rocked!

WOD 1

20:00 AMRAP

  • 15 Thrusters (95/65#)
  • 20 KB Swings (53/35#)
  • 50 Double Unders

# of Athletes – 4 (2 men / 2 women)

All 4 athletes will cycle thru this AMRAP for 20 minutes. 3 athletes max will be working at a time, with the 4th resting/waiting to start their next round. Team members cannot move to the next station until the team member in front of them has left that station.
Each team will be given a female bar loaded to 65# and mens bar loaded to 95#, a 53# KB and a 35# KB. BRING YOUR OWN ROPE!!

*Dropping the KB constitutes a 10 burpee penalty to be done immediately before continuing KB swings.

*The 2 athletes that do not compete in this WOD, must compete in WOD 4.

WOD 2

Tug-o-War

# of Athletes – 6 (3 men / 3 women)

This WOD will be scored bracket style, like playoffs or March Madness. It will start with all teams and it will be one game knock out until we crown a champion. Cleats nor gloves are allowed.

The teams that get knocked out round one, will then enter a ball toss event. Each athlete will get 3 attempts to throw as far as possible and the team score will be measured by total distance of each of the athletes furthest throw.

WOD 3

OLY Event

# of Athletes – 6 (3 men / 3 women)

The women will start this event off. They will have 8 minutes to do the following:
Find a 1RM Snatch. *The load on the bar can not decrease.
Find a 1RM Clean & Jerk. *The load on the bar can not decrease.
*The only time the load can decrease is when all athletes complete the snatch and show they are moving to clean & jerk.

Once the girls 8 minutes are up, the guys 8 minutes begin. They will perform the same WOD.

*You don’t have to spend 4 minutes on each, you can spend 7 on one movement and 1 on the other. It’s up to you.

*Highest successful lift from each athlete for each lift will be added together for scoring. It will be scored in 3 ways. Team with the highest snatch, highest clean & jerk, and highest total.

WOD 4

For time and reps:
1) Sand Bag Shuttle Relay (75#, 50#, 25#), MR Front Squats (135/95#), MR Deadlifts (185/115#)

# of Athletes – 4
*The 2 athletes that did not compete in WOD 1, must compete in this event.

The 2 women will start this event off.

Athlete 1 must shuttle sprint each sand bag one length of the field and place the sandbag down. Athletes must show control when putting the sandbag down. No body slamming or throwing it past the line. If your judge feels you weren’t in control, you will perform 10 burpees before you sprint back to start line empty-handed. While Athlete 1 is doing the sandbag shuttle, Athlete 2 is performing max rep front squats (95#). Once Athlete 1 completes the 3 sandbag shuttles they will then start their max rep front squats while Athlete 2 sprints down the field to retrieve all the sandbags. When Athlete 2 returns from the sandbag shuttle the two girls will add 20# to the barbell (making it 115#) and Athlete 2 will then begin max reps deadlifts while Athlete 1 completes the sandbag shuttle for a second time. When Athlete 1 returns she will complete max reps deadlifts while Athlete 2 completes the shuttle run. When Athlete 2 returns from the shuttle run the women are done and then men jump in strip the bar and load it up to 135# then complete the same WOD as the women. Men will increase the bar as a team to 185# to complete the deadlift portion.

WOD will be scored in 3 ways. Shuttle sprint total time, MR deadlifts, and MR front squats.

How did we do?

Event 1 was tough for us because we got caught up on the DUs. I felt good during this WOD and did American KBS with the more of a straight up and down swing for the first time. Made things easier to knock out 20 in a row. My DUs were pretty good but I only got through 2 rounds and the thrusters in my 3rd round. I was actually surprised that we beat 5 other teams is this workout, so their DUs must have been terrible because ours were pretty bad.

The Tug-o-war was a lot of fun. We smoked our first match, but then got it handed right back to us in our second match.

The Olympic lifting event was intense! All 6 of our team members matched or hit now PRs in both the snatch and clean & jerk, which is pretty amazing for such a fast paced event.

For the snatch, I hit 135, missed 145, hit 145, and hit 155. That’s a 10 pound PR. I had every intention of doing squat snatches but when you’re ripping off reps so fast, you lose you heard. I power snatched that bitch. It was not pretty but I got it. In the clean and jerk, I hit 185# with a squat clean, then hit 205# with a power clean and kind of an ugly jerk. Made a quick attempt at 215 but didn’t give it the power I needed to. We were running low on time, so I gave the rest to Casey and he nailed 225. Best clean I’d ever done was 205, but best clean and jerk was 185, so that’s a 20# PR for the combination that is the OLY lift. I’d never attempted a jerk of more than 185, so was also a 20# PR on a jerk. It’s hard to explain how intense this WOD was because you had to make quick lifts and when you weren’t lifting you had to be ready to increase the weights on the bar or jump in for your next rep.

We did really well in the sandbag sprint and think we finished 2nd or 3rd. Should have done pretty well in the max reps lifts for that even too due to our women. I can’t wait to see the results for this event because we jumped up a lot from it.

It was a long day, but a lot of fun. I did mess up my back again, so not too happy about that.

Flippin’ Tires

Up for the 9am today. I was thinking about just doing some rowing, but I have 48 hours to recover before the competition on Saturday, so I’ll be fine. Not feeling too bad after doing “DT” yesterday.

Warm-up

  • 1m DUs
  • 20 Air Squats
  • 20 Reach to the sky and then down to the toes
  • 20 PVC Pass-thrus
  • 1m DUs

In the second minute of DUs I knocked off 78 unbroken, a new PR. That’s 3 PRs this week on my DUs, up from 44!

Strength

5×20 Weighted Sit-ups

I used 20# KBs, a 45# KB, a 60# DB, 30# DBs, and a 62# KB. Crazy how tough these get and how much you can sweat from doing sit-ups

WOD

42-30-18

  • Thrusters (45# empty bar)
  • HR Push-ups

Holy shoulder burner! I knocked out the first 42 thrusters unbroken, but that may have been a bad idea for the rest of the workout. I did 10 push-ups to start, but then it was pretty much 5 at a time for the rest of the workout with a few streaks of 4s or 6s in there. In the second round of thrusters I broke it down into 10-12-8 and then 10-8 in the final round. Finished in 11:13.

Finisher

10 Rounds

  • Tire Flip
  • 100y Sprint (50y down and back)

After doing CrossFit for nearly a year, these were the first tire flips I’ve ever done. Really liked this finisher.

Extra Strength

After I got home I went out to the garage for some dynamic low box squats. In order to keep my body guessing, I went with lower weights than I’ve been using for these, which also let me have faster reps. My legs were pretty tired from all of the thrusters anyway.

  • 2×2 @ 45#
  • 1×2 @ 75#
  • 1×2 @ 95#
  • 1×2 @ 115#
  • 8×2 @ 135#

Now I rest until Saturday.

Sunday Extras

I busted out the dynamic bench press work.

  • 2×3 @ 45#
  • 1×3 @ 95#
  • 1×3 @ 115#
  • 8×3 @ 135#

Then I grabbed the jump rope and knocked out 53 DUs in a row, which breaks my old PR of 44. I should do them with untied shoes more often! Oh, and then I went back out and tried them again a bit later and got 70 in a row!

Casey A, Michelle, and Kevin came over to do some OLY work in the garage. Casey, Michelle, and I are all doing a team competition on Saturday where we have to do a max snatch as well as a max clean and jerk.

Casey and I did a bunch of lifts at lighter weights and then started going heavy. I set a PR by hitting a 145# snatch. My technique is still pretty bad, but it’s not going to improve a lot in the next week. In the competition I think we’ll have to rush through our snatches and focus more of the C&J because we’re more likely to hit some big PRs there. The 3 guys have 8 minutes to do both sets of lifts and the women have the same amount of time. The weight can’t decrease during the snatch or C&J portions though, only in between. Should be fun.

First Time Floor Press

A little tired today. Went in for the 4:15pm class.

Warm-up

3 Rounds

  • 1m Bicycles
  • 1m Side Plank (30s each side)
  • 1m Flutter Kicks
  • 30s Rest

I don’t think I’ve even been able to hold on for a straight minute of flutter kicks, but I did it 3 times today. Core strength baby!

Strength

5×5 Floor Press

I’ve never done this before, so didn’t know what to expect. I really liked it. Warmed up with 75# and then did my working sets with 125#, 175#, 180#, 185#, 190#, and 195#. Had some left in the tank too. Happy with that though since last week I failed after 3 reps at 205# on the bench press. Today I lifted more weight overall because the jump was right up to 175# for the 2nd set.

WOD

5 Rounds

  • 1m SDLHP (53# KB)
  • 1m KBS (53# KB)
  • 1m OH Lunges (20# MB)
  • 1m Ring Dips
  • 1m Thrusters (75#)
  • 1m Rest

I scored 104, 101, and 102 for a 307 total.

Finisher

  • 120 DU

I started off with 39 in a row. Whenever I get close to my unbroken streak of 44, I think I get excited and fail. I finished in 2:08. My arms were so tired it was really hard to keep spinning the rope after that first set.

Strap a Kettlebell to my Back

I’m pretty programmed now to wake up right around 7:30 each morning without an alarm. This is perfect timing to get a bite to eat and hit the 9am class. I even had some time to use the rumble roller this morning, which I’ve been trying to use whenever I watch TV.

Warm-up / Strength

20:00 EOMOTM

  • Odds: 8 Side Bends on each side (71# KB)
  • Evens: 30s Plank

WOD

  • 100 HR Push-ups
  • 21-15-9
    • Box Jumps (24″)
    • KBS (53#)
  • Run 10 laps of 150m holding KB (53#)

I smashed my PR for the 100 hand release push-ups by doing it in 5:46. My previous best was 6:21 just over a month ago. One thing I focused on today was not getting too big of sets early on. I started out with a set of 15, then 10, and then 5s the rest of the way. That really helped to have some gas left in the tank for the 2nd 50. Box jumps and KBS were no big deal.

All the “fun” was at the end with the weighted run. The best way to hold the KB is to use both hands and hold it by the handle behind your neck. It’s probably not real great for your neck and spine, but it’s really the only way to be able to run. We ran nearly a mile! After the 5th lap I couldn’t feel my hands and arms anymore. I wanted to put the kettlebell down so bad but knew it would be so much harder to get going, so I powered through the best I could. Total time for the WOD was 20:30. Even with the cool weather, I had sweat flying everywhere because I had to work so hard to keep that KB in place. Hopefully this transfers well to the 800m run with 25 pounds I’ll have to do next weekend in the competition.

Finisher

  • 100 DUs

Started out with a string of 29 in a row. It was hard to keep that rope spinning fast enough with fried shoulders and arms from the KB run. I finished in 1:45.

Strength in the Garage Gym

A couple of days ago I did the dynamic effort method of training on the bench press, so today I wanted to try it with box squats.

  • 2 sets of 2 @ 45#
  • 2 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 155#
  • 8 sets of 2 @ 165#

It was definitely a new feeling and variation on the back squat. Get down to hit the box/bench and then try to explode back up.

Snatches and Burpees

My legs are a little sore from the back squats, thrusters, and air squats. Got up again and went to the 6am class at CrossFit Pacific Beach. Although it’s easy for me getting up because of the 3 hour time difference I’m really liking getting in my workout so early. Might have to try it when I get back home.

Warm-up

  • 400m Run
  • 2 rounds
    • 7 Push-ups
    • 9 Burpee Tuck Jumps
    • 11 Ring Rows
  • 50 DUs

I did really well on the ring rows, but it’s probably because they were higher than I’d normally have them. We did some PVC work and a bit of stretching after the above warm-up. Then we did a few snatches with increasing weight to get to something comfortable to use in the WOD.

WOD #1

5 rounds

  • 3 Power Snatches (95#)
  • 6 Ring Dips
  • 9 Pull-ups

After each round, rest for 2 minutes.

My rep scores for the rounds were 45, 37, 35, 35, and 30. Ring dips were my biggest struggle, but I didn’t use any bands throughout the WOD. Pull-ups also got me in the last round. I think this was the first time I’ve done barbell snatches in a WOD and I really liked it.

I got back to the hotel, ready to run another day of Bootcamp for Automatticians. We warmed up with some air squats to loosen up the legs from yesterday and then did some World’s Greatest Stretches.

WOD #2

The original plan was to do 100 burpees for time with a 10:00 time limit. But only 4 people showed up today and I was pretty exhausted from the WOD at the box, so I switched it up.

10:00 EMOTM

  • 10 Burpees

I went with 10 burpees, which gives me a solid 24 seconds of work. I had everyone else base their number off when I finished in that first minute. I’m glad we didn’t do the original plan for everyone’s sake, including mine. I felt like I was really dying in the last 5 minutes, but was able to keep hitting my 24 second sweet spot.

Finisher

3 Tabata Rounds

  • Standing Bicycles
  • Flutter Kicks

Tomorrow we’re doing a 5K as one of the company meetup activities so it’ll be a rest day from the WODs.

WOD at CrossFit PB and an Automattic Bootcamp

I’m trying to stay on Eastern time for the most part this week because it allows me to get up in the morning and workout before work stuff starts. I got up at 5am this morning and went to the 6am class at CrossFit PB. There was 7 of is class which I thought was surprising for so early.

Warm-up

2 rounds

  • 5 Front Squats (45#)
  • 10 V-ups
  • 20 DUs
  • Samson Stretch

We also did some PVC work and stretching before getting started.

Strength

Back Squats

  • 5 @ 45#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 195#
  • 6 @ 215#

The idea here was to warm up for a few sets. Then do 2 sets at about 65% of 1RM. For the last set use 85% of 1RM and do max reps. I didn’t do any strict calculations, but I think my weight choices worked out pretty well.

Thrusters
Do a few sets of 3 to get warm for the WOD. I did 45#, 65#, and 95#.

WOD

  • 12-9-6 Thrusters (115#)
  • 24-18-12 T2B

I picked a pretty perfect weight on the thrusters and broke each round into 2 sets. Did well stringing T2B together in round 1, but my hips were shot in the 2nd and 3rd rounds so it was tough to get a kip going. At the end I was actually only doing 1 or 2 at a time. Finished in 8:02.

I rushed back to the hotel where I was putting on a Bootcamp for my coworkers at 7:30am. I skipped the warm-up, but did the rest with them.

WOD #2

8:00 AMRAP

  • 5 HR Push-ups
  • 10 Sit-ups
  • 15 Air Squats

We did this on the wet grass outside the hotel. Not the greatest of locations, but hey, this is CrossFit and we have to be ready for the unknown. I managed to get 7 rounds plus the 5 push-ups.

Finisher

2 rounds

  • 1m Plank
  • 1m Side Plank (30s each side)
  • 1m Rest

I think the Bootcamp went pretty well and ended almost exactly after 30 minutes like I had planned.

Getting Better at Thrusters

My abs are a little sore today, but not really any more than yesterday, which is surprising. We really blasted them on Monday and Tuesday. I walked 18 holes of golf this morning and went to the 7pm class.

Strength

5 Sets

  • 3 Push Presses
  • 1-2m Rest

I warmed up with a set of 8 at 45# and a set of 5 at 95#. For my working sets I used 115#, 135#, 145#, 160#, and 170#. Had some left in the tank for next time too.

Accessory

3 Sets

  • MAX Ring Push-ups
  • 90s Rest

I knocked out sets of 28, 15, and 9 (I think). Honestly can’t remember the last set.

WOD

10-9-8-7-6-5-4-3-2-1

  • Thrusters (35# DBs)
  • Box Jump (28″)
  • 150m Run (length of run is the same each round)

Thrusters actually felt pretty good today. I think learning to properly scale my weights is really helping out. I did each set without putting down the DBs. The 28″ box was a bigger deal than expected. I finished in 13:50.

Finisher

DU Tabata

I did pretty good with me DUs today. Got quite a few unbroken strings of around 20.