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double unders

November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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October 26, 2011

CrossFit WOD

3 Rounds

50 Double Unders
20 Pull-ups
400m Run

First round: 50 unbroken double unders, 4 sets of 5 pull-ups, 400m run.  Second round: 29 double unders, 21 double unders, 3 sets of 5 pull-ups, 3 and 2 pull-ups, 400m run.  Third round: 29 double unders, 21 double unders, 5 pull-ups, TIE SHOE, 4 sets of 3 pull-ups, 2 and 1 pull-ups, 400m run.  Stupid pull-ups…

Time: 14:56 Rx

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October 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

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October 04, 2011

CrossFit WOD

Focus on Medball Cleans

21-15-9

  • Press (unbroken) 95/65
  • Med ball cleans (modify accordingly)
  • 35 Double unders (100 singles)

Penalty for dropping the bar on the unbroken press = 5 burpees.  I attempted to go Rx and ended up doing 25-30 burpees for dropping the bar.  Would’ve had to drop down to about 45 pounds to get them truly unbroken, but what’s the fun in that?

Time: 16:56 Rx

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September 14, 2011

CrossFit WOD

3 Rounds for time

50 Abmat Situps
30 Double Unders
10 Hand Stand Pushups

Time: 12:15 Rx

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September 12, 2011

CrossFit WOD

SWOD: Back Squat, 90% of Max Effort
65% x 5 reps, 75% x 5 reps, 85% x 5+ reps (as many reps as possible at 85%)

WOD: 5 rounds for time
5 Russian Swings (heavy)
10 Push Ups
15 Double Unders

My max back squat is 190 pounds.  90% is 171 pounds.  65% of 171 is 112 pounds.  75% of 171 is 129 pounds.  85% of 171 is 146 pounds.  I did 5 x 115, 5 x 130 and 15 x 145.

I used the 53# kettle bell.  I used rocks from the gravel pit outside to help me keep track of my rounds.  When I was done, I had to triple check those rocks to make sure I finished all 5 rounds…every one else was still going.  I thought maybe I missed one or something.  Until I saw Bad Ash’s time on the board.  She had a faster time than me (but only by about 15 seconds :-) ), so I knew my time was legit.

Time: 3:48

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September 08, 2011

CrossFit WOD

10-8-6-4-2-1

Power Cleans (135/95)
Pistols
Double Unders x2

Today’s warm-up deserves a little attention: 1600m run, 100 pushups.  Yes, you read that right.  I need one of those t-shirts that reads: your workout is my warm-up.  We were able to split it up however we wanted, so I did 4 rounds of 400m run and 25 pushups.  By the last round, I was only able to do 2-3 pushups at a time.  The good thing about it, though: my legs were warm enough that I was able to do the pistols in the workout as Rx.

Time: 7:22 Rx

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September 01, 2011

CrossFit WOD

50 Double Unders
9 Thrusters (95/65)
1 Rope Climb
40 Double Unders
9 Thrusters
1 Rope Climb
30 Double Unders
9 Thrusters
1 Rope Climb
20 Double Unders
9 Thrusters
1 Rope Climb
10 Double Unders
9 Thrusters
1 Rope Climb

I was planning on taking today off until I saw the WOD posted last night.  Hello, I’m a CrossFit addict.  This one just looked too fun to pass up.  Looks like tomorrow’s team WOD gets the boot, instead.  Unfortunately, I didn’t have my double unders today.  The first two rounds added quite a bit of time to the workout, but by the time I got to the round of 30, I was able to split that into two sets of 15 and the last two rounds were unbroken.  The thrusters were a little harder than I expected, but that may be because I was frustrated with my double unders.  I couldn’t get all 9 unbroken.  Most rounds I did 5, then 4.  Rope climbs were not too bad.  This one was tough on the forearms.

Time: 9:45 Rx

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August 11, 2011

CrossFit WOD

Max Effort: Press 5×1

100 Double Unders for time (5 minute limit)

5 minute AMRAP

5 Ring Dips
8 Box Jumps (24/20)

I wasn’t sure I was going to workout today, but after seeing 3 WODs in 1 day, who could resist?  I surprised myself with a 10# PR on press.  I was able to push through and get 90 pounds up over my head.  I attempted 95#s, but let’s just stick with being happy about 90#s.

WOD #2: 100 DUs.  The bad thing about double unders is your are either on or off.  I got lucky today.  I finished in 1:19, which just happened to be a few seconds faster than Jeff, but who’s keeping track :-P

WOD #3: AMRAP.  I hate ring dips…but I’m getting better at them.  And Brannon upped the Box Jumps from 24/20 to 30/24.  I modified the ring dips with the tops of my toes on the ground during the actual dip, my feet came off the ground when locking out my arms.  I got 6 rounds.

Tomorrow is definitely a day off since we’ll be heading to Dallas for LifeAsRX.  Excited and nervous…all at the same time.

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August 04, 2011

CrossFit WOD

For time:

21 Overhead Squats (95/65)
21 Hand-Release Push Ups
150 Double Unders
15 Overhead Squats (95/65)
15 Hand-Release Push Ups
100 Double Unders
9 Overhead Squats (95/65)
9 Hand-Release Push Ups
50 Double Unders

Today’s warm-up was almost as bad as the WOD.  That’s what happens when people start complaining about long runs in the warm-up.  800m is not long, people.  They found out the hard way today when Howard made them run 1800m (1 mile plus 200m), then do 5 muscle-ups, 10 pistols (one-legged squats…10 each leg) and 15 GHD situps before that beast of a WOD.  I’ve made some progress on my muscle-ups…so I’m happy about that.  I used a medium band to work on the transition from hang to dip and was able to push up and out of the dip on my own.  Just need to keep working on the transition.  I did try a couple after the WOD without a band, but was unable to kip up into the dip, so next time I’ll try using a smaller band.

Now for the WOD.  Overhead squats are not easy on the wrists, so I taped up, and used the 32.5# bar, which is a little smaller in diameter.  Makes it easier for my little hands to grip the bar with my hands farther apart.  So, in actuality, I was Rx+, but only by 2.5 pounds: 32.5# bar with 15s and 2.5s on each side= 67.5#s.  I was able to power snatch the bar up into position every time, which I haven’t always been able to do, especially when tired.  I consciously paced myself on the double unders, doing 5 sets of 30, 4 sets of 25, and on the final round: 20, 15 and 15.  I knew that is where I would struggle if I went too hard in the beginning and couldn’t catch my breath.  I probably could’ve gone a little faster, but I wanted to make sure I got every rep in and done properly (low enough on the OHS).  In all, I’m pretty happy with my time.

Time: 15:01 Rx

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