Tag Archives: single unders

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!

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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™‚

dfl-dnf-dns

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.

HERO-Emily
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.

dfl-dnf-dns

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!

Some Days You Just Need to Go to the Box

Sometimes it’s exhausting to pretend you have your shit together and cracks form in the carefully constructed mask you show the world. This weekend, my mask cracked a bit. And today I’m struggling.

image7Did I want to go to the box this morning? No. I wanted to wallow in self-pity. But I knew I needed to go even if it only helped dispel the funk for a little while.

I arrived and Coach Darcy was there for me, Val, and Melissa for the 8:30 class. We did a mess of stretching a la Coach Nicole, but pretty quickly dove into talking about the workout. Apparently it took some folks in the early classes nearly 40 minutes to complete, so we didn’t have a lot of time to waste.

So after warming up to our working weights, we dove right in.

  • Rx — 4 rounds for time of:
  • 25 push presses, 95/65#
  • 50-cal. row
  • 100 double-unders
  • Level II – lowered to 40 calories and 50 double-unders
  • Level I – lowered to 3 rounds, 20 push presses @ 55/35#, 30 calorie row, and 100 single-unders

I went with a 75# bar, 50 calories on the rower, and a smattering of double-under practice amidst 100 singles. So I’ll call it a modified Level II.

fd1910c2669bded6ca295754ac71b672--gym-fitness-fitness-humorMy push presses were on my toes, but my row was pretty consistently between 3-3:45 per 50 cals, and I did a lot of single unders and didn’t manage any doubles today. My last round of push presses took forever because I broke it into four sets, but my first round was all without putting the bar down.

But I finished in 30:10. Not too bad.

Tired now. And the funk will set in again after a while, but I’m hoping the endorphins help fight it off for a while longer.

Thanks Darcy!

9-11-we-remember

Hello 17.5, We Meet Again

Every now and then we see a workout sneak back into the rotation that we really didn’t like the first time. πŸ™‚ 17.5 from this year’s CrossFit Open was definitely on that list. (Though I did have a good time competing against my wife the night we took it on.) Β But considering that I still have not mastered the art of becoming a whipping post (i.e. “doing double-unders”) I really didn’t want to look at doing this one again.

1l7ocyBut the CrossFit gods have no issues with throwing these workouts at us again. None at all.

Over the last few days, everybody at my house has been suffering from allergies or a summer cold. Either way, it’s not pretty. And sleep has been hard to come by. I’ve been waiting for a running workout to crop up — and so far the gods have been kind on that front, so I was ok with trying to beat myself up again.

It was me and Sarah at the 8:30 class this morning along with Coach Drea, so we “embraced the suck.” We started with a 400m jog and then came in to do a warm-up:

  • 3 rounds
  • 10 goblet squats
  • 15 single-unders
  • 10 kettle bell push press (5 each arm)
  • 35/25# kettle bell

sos-morse-code4Once we put our equipment away, we did some thruster work with an empty barbell. And then we did some double-under practice. As part of the jump rope work, we did some progressions where we did 10 normal single unders, then 5 jumps Β on each foot, then various double under combinations. I laugh every time this particular task comes up, because I can do single-unders for a long time but have never managed the art of jumping on one foot while doing it.

Today, I managed a handful on each foot. It was a miracle. No double-unders though I did try. I laughed when we did the “three singles, two doubles, three singles” combo because it’s really similar to dot-dot-dot-dash-dash-dash-dot-dot-dot for “S-O-S” in Morse Code. πŸ™‚

crossfit-openFrom there we warmed up to our thruster weight, got everything together, and got ready to go.

  • CrossFit Open WOD 17.5
  • Rx/Level II,Β 10 rounds for time:
    • 9 thrusters 95/65#
    • 35 double unders
  • Level I,Β 10 rounds for time:
    • 9 thrusters 55/35#
    • 10 double under attempts

When we did this during the Open, the scaled option was 65# thrusters and 35 single unders. Today, I did 75# thrusters and a mix of double-under attempts and single-unders. Some of my attempts were those silly wiffle balls on handles to try and get my left side to sync up with my right, but it still counts. I was spending 30-45 seconds on the thrusters and a minute or so on the double-unders. And it wasn’t pretty. πŸ™‚

My left shoulder did not like all the thrusters after yesterday’s chipper. By round 5, my last two or three thrusters looked uglier and uglier at the top. And by round 8, I was pushing my left arm so far forward that I couldn’t keep going. Drea had me switch over to just front squats and even those were ugly.

When we did this back in March with 65# thrusters and 35 singles, it took me 24 minutes total.

Today, I finished in 20:45 with heavier weight and more double-under practice.

I’ll take it. Thanks for the encouragement Drea. Someday I’m going to get double-unders down and then look out! HA!

Sarah kicked my butt. She lapped me at some point and was done a couple of minutes ahead of me doing 65# thrusters I think and a lot of actual double unders along with double-under practice. She did awesome.

Now I’m going to get on with my day and see if I can avoid using this left arm for a while. πŸ™‚

Sleepy Shoulders

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

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

Thanks Drea!

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