Tag Archives: single unders

Worlds Ugliest Power Cleans!

After taking yesterday off as a rest day, I figured I’d be good to go for today. And though I woke up a bit sore, I decided I just needed to knock some of the rust off and get back into the box. So when Jonathan pinged me this morning to see if I was going to team WOD, he said he was afraid I was going to say that and told me to bring my jump rope. πŸ™‚

team-hulk-smashWe joined forces at Team Hulk Smash today. Seems the in-house comp will be moved back to April, but we wanted to share the crazy shirts we picked up for the event. Hulk Smash was in the house along with a TON of other folks. Ev worked with Karen behind us while Larry rode the assault bike gently after his knee surgery yesterday (we wish him a speedy recovery!), but there were people everywhere.

The list included (and I know I’m missing a few) – Jimmy & Drea, Isaac & Nancy, Matt & Abigail, Shaun & Stacy, Dan & Monica, Marino & Deana, Caleb & Megan, Katie, Kurt, Brent, Larry & Karen, Jonathan… and quite a few others. It was crazy!

We started with the week’s warm-up and then added some pigeon stretch and single-leg straight-legged deadlifts, plus some practice with the kettlebell swings and power cleans… but were pretty quickly off to the races:

  • 5 Rd of 5 Min Amrap
    • 30 Double-unders (60 singles)
    • 20 KBS #55/#35
    • 10 Power cleans #155/#105
  • Rest 1 Min between each Round

KendrickClean_zpsea22d368Other than scaling to single-unders, we kept everything else as the workout was written. And as we worked through the workout, I realized quickly that perhaps 155# was a little much. πŸ™‚

  • Round 1: Jonathan did 10 double-unders and I did 40 singles, then we split up the 55# kbs and 155# power cleans. Made it through 1 full round + 50 reps (110)
  • Round 2: Still a mix of Jonathan’s double-unders and my singles, but we got through 1 full round + 57 reps (117).
  • Round 3: I did 60 singles while Jonathan tried to figure out what was going on with his doubles, and we did 1 full round + 59 reps (119).
  • Round 4: We both did 30 singles and my cleans really started falling apart, but we made it through 2 full rounds (120).
  • Round 5: More singles and cleans really were trashed. Jonathan did most of the last set of 10 cleans (I think I did 2, maybe 3) and hopped onto the rope for a few jumps. 2 full rounds + 6 reps (126).
  • Total: 592 reps

I could have done singles and KBS forever. But those power cleans killed me towards the end. We’ll see how that affects any workouts this week. πŸ™‚

Great work Jonathan! Thanks for partnering up as Team Hulk Smash today!


Annie for 2018

Today’s workout was in my wheelhouse if you scale double-unders to single-unders. πŸ™‚

Made it in for the second workout of the year and the last workout before my vacation ends… Sigh. But we had the whole Fitzy clan in a class again, so that was fun, even if we were a minute or two late.

jumpropeCoach Drea had the four of us, plus Logan, Emily, Dave, and Bri to contend with – so it was a fun bunch. We did the same warm-up as yesterday, but man did my hands hurt when we came to the rig work with kips and active shoulders. The cold apparently has not been kind to my hands for some reason.

We did a little jump rope work — mostly proving once again that I don’t have double unders — but with a little warm-up with the rope, we were off and running.

  • Annie
  • 50-40-30-20-10
  • Double unders
  • Sit-ups

We changed it slightly — doubled the singles — and I started off by dropping the rope. Oops. But I picked it back up and kept going. I almost kept up with my wife, who is damn fast at single-unders and sit-ups. This workout is her jam.

She finished in 8:15. I finished in 8:30. And we were both done before the girls. πŸ™‚

rockypr-300x213My old time was 10:43 set back in May 2017. This shaved more than 2 minutes off my time. I was happy. πŸ™‚

We then did a bit of skill work and I kept the happiness going. I did chest to bar pull-ups on the rig. In our 7 minute window of practice, I managed 4-3-3-2. That’s the most actual c2b I’ve ever done, so I’m going into today a happy camper.

Huzzah 2018!

Chocolate Cookie Hangover

So we’re on this nutrition challenge at the box from December 1st through the end of January (no gluten, watching sugars, more sleep, self-reflection, etc). And I actually started a bit earlier than that with some of the aspects of the challenge (no alcohol, more veggies). Honestly I’ve done pretty well…

My Kryptonite

Until this weekend when my wife and youngest baked cookies. Chocolate chip cookies. And for the better part of a day and a half, they were in a sealed bag on the kitchen table, taunting me. I avoided the temptation for only a few hours but gave in Sunday, which led to a large iced coffee with a ton of almond milk coffee creamer, and the gluten- and sugar- requirements for the challenge were left in the dust.

I must have eaten 6 or 8 of those delicious morsels during the day yesterday. And I have to say I almost feel like I have a hangover. How ridiculous is that?

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageAnyway, I made it into the box for my 8:30 butt-kicking today. I was joined by Melissa, Matt, Logan, Lara, and Carrie. We did a new warm-up that involved 2 minutes of running, rowing, or biking (I chose rowing, no surprise) and then a series of movements including seated pistols, which I think we’ve done before but were a bit of a challenge.

And when all that was done, we did a bit of warm-up with double-unders, dumbbell thrusters, and rope climbs. I have to say my left arm was not cooperating well after a while with the thrusters, even with only 20# dumbbells. It wasn’t the grip exactly, but control became an issue.

20-lbs-dumbbell1The workout was for total time…

  • 5 rounds for time
  • Performance:
    • 35/25-lb. dumbbell thrusters, 15 reps
    • 50 double-unders
    • 15-foot rope climb, 3 ascents
  • Fitness:
    • 25/15-lb. dumbbell thrusters, 10 reps
    • 50 single-unders
    • 3 lay-to-stand rope pulls

I changed the Fitness-level workout slightly to accommodate my skills and left arm today:

  • 20# dumbbell thrusters, 10 reps
  • 5 double-under attempts plus 50 single-unders
  • 3 attempts to lock onto the rope with a J-hook

How’d it go? Well, the thrusters were the first thing to go. I made it through three rounds where I did 15 reps – 13 reps – then 10 reps – and after that, I only managed 5 or 6 with two arms and started doing single-arm reps to fill in. I may have managed a double-under during all my flapping about, but my singles felt good. And most of my attempts to J-hook on the rope were successful. Not all, but most.


I finished in 17:11, which was right in the middle of the 15-20 minute time domain Drea was looking for. And I was sweating like a pig today. More of the chocolate chip hangover? Maybe!

Everybody did awesome today in our class. Some folks were making the rope climbs look easy. Others were flying on double-unders. And others were rocking the thrusters. So it was a good workout — a challenging one, but a good one.

Thanks Drea!

Take 5

Today is officially Monday number two, but I’m not letting that stop me. I headed to the box for an 8:30 workout. Coach Drea had a few of us ready to run in the cold… Logan, Nicole, Carrie, Sarah, Matt & Abigail.

This was a good one by the way. I’ll share my observations at the end. πŸ™‚

2059emSo we started with the same warm-up as yesterday, just with a running clock. And I have to say that a minute of single-unders and a minute of jumping jacks still wasn’t fantastic. πŸ™‚ But we managed.

When that was done, we did a little chat about dumbbell push jerks and squat cleans, figuring out what weights we wanted to use for the workout. And from there we moved to the rig to play with pull-ups and ring rows. I wasn’t quite sure how long my pull-ups would hold up, but was ready to give them a shot.

We did the workout in two “heats” that started 5 minutes apart. Essentially the second heat was going while the first heat was in their 5 minute rest.

five-minutesThe workout was:

  • A set of three 5-minute rounds, with a 5 minute rest between them. Count reps.
  • From minutes 0-2, run 400m (performance) or 200m (fitness) and do as many double-unders (performance) or single-unders (fitness) as possible.
  • From minute 2-3, do dumbbell push jerks, 25/20# (performance), 20/15# (fitness)
  • From minute 3-4, do pull-ups (performance) or ring rows (fitness)
  • From minute 4-5, do dumbbell hang squat cleans, 25/20# (performance, 20/15# (fitness)

Nicole & Sarah both did the assault bike instead of running. The rest of us ran either 300m or 400m.

20-lbs-dumbbell1I did the workout with:

  • 300m run
  • single-unders
  • 20# dumbbell push jerks
  • pull-ups
  • 20# hang squat cleans

My runs were pretty consistent between 1:25 and 1:30, and here’s how the rest shook out:

  • 7TaonKRbc300m run (to second set of dumpsters in 400m route)
  • 50 single-unders
  • 11 dumbbell push-jerks
  • 10 pull-ups (a set of 8, then 2 more)
  • 8 dumbbell hang squat cleans
  • 5-minute rest
  • 300m run
  • 38 single-unders (had to take my shoes off because one came untied during the run and I didn’t want to stop to tie it)
  • 13 dumbbell push-jerks
  • 12 pull-ups (a set of 8, two sets of 2)
  • 8 dumbbell hang squat cleans
  • 5-minute rest (put shoes back on)
  • 300m run
  • 21 single-unders (couldn’t get my feet out of the way)
  • 13 dumbbell push-jerks
  • 8 pull-ups (a set of 5, then a set of 2, and a set of 1)
  • 9 dumbbell hang squat cleans
  • DONE
  • 79 reps, 71 reps, 51 reps = 201 reps total

So for me, I think I did ok. I kept moving, I ran all three 300m stretches (except for a few steps where I turned around to come back). And my first two rounds were pretty consistent even if the last one fell apart a bit.

Let’s get to my weird observations.

  1. 2059ohThe 300m route was just about right for me. I hate the hill on the way up our 400m route, but that keeps me from the worst of it. And I was able to actually jog each of the 300m stretches, though it wasn’t comfortable, without killing myself. It made me wonder if I could do a mile in 200m lengths (less hill) more easily. Or go jog on a track somewhere that’s flat and see how that works. Told you it was weird.
  2. A 5-minute rest is awesome. I felt like it was enough time for me to collect myself, slow my breathing, and shake off the previous round. That said, I think a shorter rest might have been better (we had a workout a few weeks ago where we had a 2-3 minute break between each round and that was enough to give rest but not enough to make you not want to go again).
  3. Many of my “push jerks” were really “push presses” because the press is more natural than the jerk for me.
  4. My “hang squat cleans” were a mix of “hang squat cleans” and “hang power cleans” because I couldn’t consistently get my butt down into the squat. Sometimes it worked. Sometimes it didn’t But there would have been a whole lot of no-reps if it was in a competition (or the Open).

I’m pleased with my work today. I didn’t think I’d hit 200 reps across three rounds and did so despite myself. πŸ™‚

Great work 8:30 class!

Hamstring Rebellion

No, I didn’t “twang” a hamstring in the injured sense. But I think they and my calves were in open rebellion after jumping rope for two minutes. πŸ™‚Β Today was workout #3 of the week and I have to say my hamstrings and low back might have still been a bit fired up from the last couple of days.

1y91nhMade it in for a noon workout today at Continuum and definitely wasn’t alone.Β  Drea had me, Sarah (with Aaron) and Sarah (without Aaron) (should be a law firm – Sarah & Sarah), Megan (and her brother Joey), and Bill to deal with today. (Plus we saw Vanessa briefly too!)

We started with the same warm-up we’ve been doing all week.Β  And then the fun began.

  • For max reps and load:
    • 2 minutes of handstand push-ups (performance) or pike push-ups (fitness)
    • Rest 2 minutes
    • 2 minutes of double-unders (performance) or single-unders (fitness)
    • Rest 2 minutes
    • 2 minutes to find 1-rep-max back squat (performance) or 3-rep-max back squat (fitness)


We started with some HSPU practice. Just do one strict HSPU on the wall. Um. Sure. Couldn’t pull that off today. So we went through a ton of scaling options on and off the box or wall.

Then we did some double-under practice (penguin side-slapping for the win). Of course, that led to lots of single-unders for me.

illustrated-squatAnd then we warmed up a bit with air squats and back squats. I warmed up to 225# and called it good.

When we started the workout, I did:

  • 6 kipping HSPUs, then 7 pike push-ups with my toes or knees on the box; discovered very quickly that when the HSPUs went, they went fast, and then the push-ups off my knees on the box hurt my knees even more than my shoulders, so I need to do something with padding next time we go that route
  • 2 minutes of single-unders yielded 167 jumps. I was in a great rhythm and got about 110 in the first minute, then stopped and couldn’t get going again
  • 255#, 275#, 295# (fail); my last back squat I got to a quarter squat position and my calves and hamstrings were saying nasty things, so I stopped

I got nowhere near my 1RM (315# back in January), but the 295# didn’t feel great so I didn’t push it. It’s funny how your body handles movements differently depending on how you prep it. A strength day of back squats is VERY different than a day where your body is pre-stressed and you only have 2 minutes to get going.

It was a quick, intense workout today. And I learned a valuable lesson: make sure you wipe off the back of your neck before you attempt heavy back squats. A sweaty neck/back was no fun when the barbell rubbed me the wrong way.

But all was good. We had a fun crew at noon and I’m looking forward to working out with my wife tomorrow, which I haven’t been able to do in a few weeks.

Great work everybody!

Definitely Losing My Grip

Wasn’t sure I was going to make it in today, to be honest. This week has not exactly gone according to plan. But since I’ll miss the next two days and probably miss Saturday as well, I wanted to get one more in before things got crazier.

1xub9eSo at noon I sauntered in for a workout with Coach Drea, Sarah, Lara, Lorna, Ana, and Joe. And Bill was there chatting as well (and performed admirably as a demonstrator of movements on the rig when pressed into service!).

We started with the week’s warm-up, then did some active warm-ups on the rig, hanging with active shoulders, as well as some double-under practice. Someday I’ll figure those darn things out, but today was not the day. We did quite a few variations of pulls and pushes and pull-ups and C2B on the rig as well. From there we did some work with hanging power snatches, warming up to our working weight for the workout.

As per usual, the warm-ups showed me the limitations of what I’d be able to do today. Single-unders instead of doubles (no shock there). Jumping C2B (I think I may have touched on less than 5) and kipping pull-ups, though I eventually fell to ring rows. And only 65# on the bar for the hang power snatches.

We had a 15 minute time cap today, so it was whatever you could finish in that time. We had a number of folks finish under 15, which was awesome. I wasn’t one of them. πŸ™‚

PullupBut we did:

  • Performance:
    • For time:
    • 90 double-unders
    • 45 chest-to-bar pull-ups
    • 45 hang power snatches #95/65
    • 90 double-unders
  • Fitness:
    • For time:
    • 150 single unders
    • 45 banded pull-ups
    • 45 hang power snatches #55/35
    • 150 single unders

So my workout was somewhere between Fitness & Performance, which was fine.

  • 150 single unders went great initially. Done in a little over a minute.
  • 45 pull-ups became 2 or 3 jumping C2B attempts and then 7 or 8 kipping pull-ups to round out a set of 10, or on the last set of 10-15, kipping pull-ups until I couldn’t pull any longer and then 10 ring rows.
  • 45 hang power snatches @ 65# was in sets of 5 and my issue was my left hand. Forearm swelled up like a balloon like it does, preventing me from getting a grip on the bar after a few reps. I’d do 2 or 3 ok and barely hang on for the next 2. Did all 45 in sets of 5 that way.
  • Picked up the jump rope and got through 60 singles (50 non-stop until I tripped and did 10 more).

I did not finish in the 15 minute time cap, but that was fine. Some days the box kicks your butt for no other reason than “it’s there.” πŸ™‚


Anyway… Great work everyone! Some really good efforts!

Thanks Drea & Bill for the support/positivity!

Hero WOD — Emily

Some days, the workout of the day manages to surprise me. Last night it was one thing on the app. Today it was something else. Just one more way that crossfit keeps us guessing.

7ef48039a5228f1efa37cc2bfd148471After a rough start to my work day, it was time to head in for a workout. So I arrived for the 8:30 class with Coach Drea, Jonathan & Sarah, Melissa, Carrie, Jenny, and Logan. While sitting in the car, waiting for everybody to get there, Jonathan prompted me to actually look at the Triib app to see what the workout was for the day.

Instead of 10×1 front squats, which I was somewhat prepared for, we ended up doing a Hero WOD, which I wasn’t. Yes, crossfit is full of surprises. I only swore a little in the car when I saw the workout had sprints and double-unders in it. Just a little.

So we start to warm up and we did an interesting series of movements:

  • shoulder smash, back and front on both sides with a Lacrosse ball
  • Cossack squats, staying low
  • Hamstring flosses
  • PVC passthrus
  • Scap push-ups (like cat-cow, but without bending elbows)
  • a pec/shoulder stretch
  • and some foot/ankle work at the rig

When that was done, we grabbed our jumpropes and did:

  • 30 seconds of regular single-unders
  • 30 seconds of “running” single-unders (otherwise known as “Brian fights his lack of physical skill for 30 seconds)
  • and then double-under practice, where we “counted” our number of successes

jumpropeI can do single-unders for a very long time. I did not do well with the rest of it. In fact, when she told us we’d declare how many we accomplished, I declared zero right off the bat. And you know what? I was correct in my prediction when I was done. πŸ™‚

We then moved to the rig where we did a few pull-ups to warm-up that movement. I banged out five pretty easily and called it good, but made sure that I could shift to ring rows when my pull-ups gave up.

So what is “Emily”? It was created to honorΒ Second Lt. Emily Jazmin Tatum Perez, 23, who was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

You can read more about this remarkable young lady here at the CrossFit main site.

  • “Emily”
  • Competitor: 10 rounds
    • 30 double-unders
    • 15 pull-ups
    • 30 squats
    • 100-m sprint
    • Rest 2 minutes
  • Performance: 8 rounds, same movements
  • Fitness: 8 rounds, 30 single-unders, 10 ring rows, 20 squats, rest same

We were supposed to shoot for 2:30 per round and folks were getting 31-38 minute time scores.

Amazing woman taken too soon in the line of duty. Read here.

So how’d I do? I changed the workout slightly to do 60 single-unders and a mix of pull-ups and ring-rows.

  1. 60 singles; 10 pull-ups, 5 ring rows; 30 air squats; 100m “sprint”: 2:46
  2. 2 minute rest (4:46)
  3. 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 8:09 (3:23)
  4. 2 minute rest (10:09)
  5. 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 13:32 (3:23)
  6. 2 minute rest (15:32)
  7. 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 19:09 (3:37)
  8. 2 minute rest (21:09)
  9. 60 singles; 5 pull-ups, 10 ring rows; 30 air squats: 100m “sprint”: 25:20 (4:11)
  10. 2 minute rest (27:20)
  11. 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 30:53 (3:33)

And I stopped there. I for some reason believed that the “fitness” side was actually 6 rounds, or I might have attempted to struggle on — but I was already bumping up against the 9:30 time cap for the class, so maybe not.

As soon as I know there’s a time cap, that enters my brain as a hard stop and I think that’s what happened today.

My average time was 3:29 or so, which is a full minute off the mark Drea set for us, but I kept moving so I’ll take it.


To try and shift this to a positive point of view, here’s what I have:

  • I showed up
  • I did 3/4 of the workout
  • DNF > DNS

That’s it today really. πŸ™‚ Everybody did awesome. Jonathan really nailed the double unders today, which was fantastic. And everybody was really pushing.

Great work! And thanks Drea!