Tag Archives: Double unders

Sleepy Shoulders

Yes, I’ll explain the title of this post eventually. ๐Ÿ™‚

Today was a rare occurrence. The entire Fitzpatrick clan made it into CrossFit Continuum for a workout– gasp! We were joined by Todd & Melissa, Caleb & Andy, Elyse, and Brent. Coach Drea had her hands full. ๐Ÿ™‚

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We started with 3 minutes on the rower or the bike and some mobility, then moved to three rounds of:

  • 10 PVC pass-throughs
  • 10 PVC overhead squats (pizza box style)
  • 15 second handstand hold on the wall

Then the double-under flogging began. We did a lot of practice. I didn’t get a single double-under in practice. But I did a lot of flogging. ๐Ÿ™‚

From there we grabbed empty barbells and went through a good number of overhead squats for practice. Added some weight and I did 75# and 95# OHS to warm-up. I’m glad I can’t do double-unders because I think 135# might have killed me for OHS.

The workout was interesting we had 7 minutes to get as many rounds and reps as possible of:

  • 50 double-unders (or 30 single-unders plus double-under practice)
  • 10 overhead squats (135/95# Rx, 95/65# L2, 55/35# L1)

Essentially we did a couple of double-under practice jumps, 30 single-unders, and then the overhead squats.

t-rex-double-undersI’m happy to say (and surprised) that I actually achieved three actual double-unders during that part of the workout. I still need to swap out the slightly longer cable I have for my jump rope, but I was happy with that today.

As far as the OHS… I can say that I did them. But here’s where the sleepy shoulders come in.

I actually had my right shoulder and arm go to sleep during the middle of the second round and all of the third round. It was a challenge to keep it locked out. And afterwards it was definitely tingly all the way down to the hand and took a bit to get circulation going again.

But still… I survived and apparently I wasn’t far off of the majority of folks. Drea wanted us to push for 7 rounds. I got half that:

  • I got 3 rounds + 30 reps with 95# overhead squats, double-under practice, and 30 single-unders (plus 3 doubles! woot!)
  • Ev got 3 plus 32 with 65# OHS the first round and 55# the next three, plus dbl under practice and 30+ singles
  • Mickey got 6 rounds of 15# OHS plus 30 singles. It was a good test for her ankle.
  • And AJ got 5 plus 39 with 15# OHS, double-under practice and 30 singles

I had little Andy behind me and he did awesome with his PVC pipe OHS and a ton of single-unders.

So all in all I think it was a success. ๐Ÿ™‚

Thanks Drea!

Next up… I’m looking forward to team workout on Saturday. Woot!

Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. ๐Ÿ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. ๐Ÿ™‚ It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.


To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips


Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shotsย (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeย (80/55# dumbbell)


The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.


Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. ๐Ÿ˜€

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. ๐Ÿ™‚

Have a good day, folks!

Hello Annie (Updated)

We haven’t done many benchmark workouts lately. And I don’t mind that, really. But when they pop into a given day it’s always interesting to take a look back and see how we did the last time.

johnny-automatic-Jumping-rope-800pxToday Coach Jimmy had his hands full with the lot of us… Ev & I, Brent, Nic, Carrie, Jenny, and Melissa. We started with:

  • 1 minute of single-unders
  • 1 minute of something else (more jumps)
  • 1 minute of double-under practice

Then we did 2 rounds of:

  • 10 push-ups
  • 10 hollow body rocks
  • 10 3-second Superman holds (I made a point of singing the Superman — Christopher Reeve/John Williams version — theme song)


After that it was a series of steps to work on double-unders. Like most days, today was not a double-unders day for me though I did try. I need to work on my jumps. Need more height apparently. And it wasn’t my calves, but my ankles that were the limiting factor. Plus my knee (esp. the left one) was angry.

So maybe once my left knee is happier I’ll try working on the jumps. We’ll see. I’d like to figure out this double-unders thing eventually.

annieAfter all that, it was time to tackle Annie.

  • for time
  • 50-40-30-20-10
  • double-unders
  • sit-ups
  • (for level I, do double singles 100-80-60-40-20)

It’s been a while since Annie has shown up in a workout. Jimmy said we should shoot for 7 minutes or less. So I automatically doubled it to 15 minutes. ๐Ÿ™‚

Ev and I did the singles version, so we doubled the 50-40-30-20-10 each round for our single-unders, but kept the rest intact. Brent did GHD sit-ups and Jenny was doing inverted sit-ups. So there were a few overachievers. ๐Ÿ™‚

I had to look back a ways to find the last time we did Annie…

  • July 2016, it took me 11:10 (double singles)
  • September 2013 it took me 14:38 (not sure if it was normal singles or double singles)

Today it took 10:43. PR! Woot!


My wife on the other hand blew my time out of the water and did the singles version in 8:08. She was flat out flying.

Great work 8:30 class! Thanks Jimmy for the encouragement – I’ll keep working on the jumps.


Forgot about the fun handstand skill work we had AFTER Annie.

This was a challenge. We did it a few weeks ago with another workout and it fried my wrists more than my shoulders, but it was still a challenge.

Today we did it three times around clockwise and three counterclockwise. I had more issues going counter than I thought I would.

Then we did wall walks, which were awful. That stressed knees, shoulders, and wrists, I think I got through three and we were supposed to do six.

And once that was done, Ev and I worked at the wall. I did 30 second handstand holds on the wall… maybe they were 20 seconds… maybe they were 25. But shoulder stability made that a bear. Ev kicked onto the wall from a headstand a couple of times and straight armed once. I helped her get her legs to the wall but she held really well.

I joked with Jimmy that I was almost sweating more from the skill work than I did during the workout. ๐Ÿ™‚

Ok… Now I’m done. Have a great day folks!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideย your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. ๐Ÿ™‚

And good work everybody who came! Thanks Clare for a good challenge!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!


Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!


We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).


We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. ๐Ÿ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!

Ally-oop 80x

Though my weekend was a bit of a bust, my last workout was on Thursday and I knew Monday I’d have to get back into the box. I was not disappointed.

snatch5Arrived about 8:30 and we had a good crew for Coach Drea – me, Sarah, Brent, Carrie, Jenny, Justin, and Andrea. We got started with some jump-rope practice and then did a nice little PVC warm-up:

  • 3 rounds of 20 seconds each:
  • PVC snatches
  • PVC pass-thrus
  • PVC snatch-balance

From there we grabbed an unloaded bar and did some Olympic snatch warm-ups before we added weight and got ready for the workout:

  • 4 rounds for time of:
  • 95/65# (or 65/45# for level 1) power snatches, 20 reps
  • 50 double-unders or 90 seconds of double-under practice or 50 singles

It sounded like the fastest times were around 11-14 minutes. I was not feeling confident I’d be that fast. My goal was to finish. ๐Ÿ™‚

isabelStarted with the 90 seconds of double-under practice in the first two rounds and then that devolved into single-unders in the last two rounds. The power snatches were muscle snatches for me – sets of 5 every time except for the last set when my left hand lost grip.

That was a lot spicier than it should have been, but then Brent pointed out that it was like doing Isabel almost 3 times through.

With as challenging as it was to do 95# that many times, I think 135# might have done me in.

Tomorrow will be interesting. Something involving a short metcon with toes-to-bar and it will be Friday-Night-Lights style because there are no classes in the late morning or middle of the day. Nobody wants to see my ugly mug at 5 or 6am either, so we’ll see if we can squeak into a 4:30 workout tomorrow afternoon.

All of this is ahead of the 2017 CrossFit Open, and I have to say I’m starting to get nervous. With my gap in training while I was gone on a business trip, it’s taken a while to get back to where I was before I left. And I’m still not there. I was doing great up to about the last workout before I left and don’t feel like I’m back to that level.

Guess we’ll find out in a few weeks when the Open starts, won’t we?

Great work 8:30 class! Thanks Drea for pushing today!

First Event of 2017 – Girls & Heroes

Occasionally it seems I lose my ever loving mind and agree to do something outside my comfort zone. Last year we did an in-house competition at CrossFit Continuum. And this year Continuum was invited to a small competition at CrossFit Pick It Up.ย We did a few little events to raise money for suicide prevention last year with them that were fun, so why not keep things going with a more formal competition?

Jonathan pinged me one day about it and asked if I wanted to partner with him. The competition was called “Girls & Heroes” and would be done by teams of two guys or gals, either Rx or scaled. It was a reasonable cost and literally a mile from my house — how could I say no?

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So this morning at 8am I headed over to Pick It Up. They were still setting some things up, but before long there were a ton of folks milling about. There were 15 teams registered. 5 male Rx, 5 female Rx, and 5 female scaled.

Jonathan and I were in the first heat as the team known as “The Empire Squats Back.” I already had the “Squat You Must” Yoda t-shirt and he picked one up too so we had a goofy “uniform” of sorts for the day. ๐Ÿ™‚

The first workout was a good warm-up with a 7-minute time cap.ย First we did 6 rounds of Cindy, alternating:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

And then we did Karen, which was 150 wall balls for time (10′ target, 20# medicine ball). We were not expected to finish Karen, but we would be scored by how many actual wall balls we completed.

15894787_1577256255622810_8861580824752041041_nJonathan started that one and we chugged right along. I think we made pretty good time until I slowed down a little with the last round of push-ups. But when I got to the wall for my wall balls, I had major issues getting started. I just couldn’t get into a rhythm. After that I was ok, but I’m not sure what my body was doing – it definitely wasn’t wall balls for that first round!

I think we got through 70-ish wall balls, which wasn’t awful.

Then we recovered while we waited for the next two heats to get through the first workout.

The second workout was a doozy with a 9 minute time cap and 135# on the bar:

  • Buy-In: 15 Calorie Row
  • 4 Alternating Rounds Of:
    • 5 Power Cleans
    • 5 Front Squats
    • 5 Shoulder to Overhead
    • 10 Pull-Ups
  • Cash-Out 15 Calorie Row
  • *One partner does buy-in, one does cash-out row.

This shouldn’t have been too bad, but man did it get hairy towards the end for me. I rowed and was done in about 40 or 45 seconds, trying to be efficient. We alternated rounds of the other movements then. Jonathan did great and I even did ok in the first round, not dropping the bar once.

But when I hit the second round, I immediately ran into issues. The cleans were ugly. And I only got through 4 front squats before I had to drop. And then I couldn’t clean it again immediately. The other teams were all on the rower already or completely finished, so I just took my time. I attempted the clean again, got through some ugly shoulder to overhead, and then did my pull-ups in fits and starts.

Jonathan closed quickly with a 39 second row of 15 calories, so we finished. That was what mattered on this particular WOD.

Then we were back to recovering a bit before the 3rd WOD — the one that I knew was going to stop us dead.

jumpropeWorkout #3 had an 8 minute time cap and two parts. First we did:

  • 30 Burpees
  • 30 American KB Swings (53/35)
  • 30 Double Unders
  • *You must complete the movements in order
  • *Teams can get the reps done however they prefer but each partner must perform 15 reps of each movement.

If we finished that, then we would evenly divide rounds of the Jack workout (5 reps/5 reps). Our score then would be our total # of rounds for Jack.

Jack is:

  • 10 Push Press (115#)
  • 10 American KB Swings (53#)
  • 10 Box Jumps (24″)

Yeah, we never got to Jack. My burpees were awesome. My kettle bell swings were decent. Jonathan struggled through the 15 double unders but got them done.ย And then I spent the next 4.5 minutes practicing double-unders without achieving a single one.


I am frustrated, but knew that was going to be the stopping point for me. I have only rarely accomplished even a lone double-under and it’s been inconsistent as hell.

So oh well… We did pretty well up to that point. I did practice the jumps until time was up. But that didn’t get us anything but an early break.

After that we watched the rest of the heats finish WOD #3 and then cheered everyone on in the Final WOD which was another two-parter with a 12 minute time cap:

  • 4 rounds of:
    • 15 toes to bar
    • 10 deadlifts (115#)
    • 5 power snatches (115#)
  • then
    • Maximum clean & jerk for each partner

We saw some phenomenal things happen during those three heats. So great work to everybody who went and kicked butt!

Most of the Continuum Gang who was at the competition

Many of our friends from Continuum ended up on the podium:

  • Caleb & Shaun got 1st place in the Men’s Rx division
  • Victor & Scott got 3rd place in the Men’s Rx division
  • Stacy & Kelli got 2nd place in the Women’s Rx division
  • Connie & Megan got 3rd place in the Women’s Rx division
  • and Emily & Clara got 3rd place in the Women’s Scaled division

Out of 9 possible spots, we captured 5 of them. That’s pretty darned impressive!

Thanks Jonathan for being my partner and putting up with my progress stopping lack of double unders. Guess I will work on those before the 2017 CrossFit Open starts in a little more than a month!

And thank you to all the great folks at CrossFit Pick It Up who hosted the event… Matt & Hannah and all the rest of the gang did a fantastic job. Thanks to all!

Next up… sign up for the Open. But until then,ย I think I’m ready for a nap. ๐Ÿ™‚