Tag Archives: single unders

What a difference a day makes…

So yesterday I couldn’t get out of my own way and suspect I was a bit in shock over some changes at work. Today started like any other day and I didn’t have any of the same stunned feeling I had all of yesterday. I guess that’s good. πŸ™‚

Had breakfast about 6:45 this morning, worked for a bit, and got in for the 8:30 class at Continuum with Coach Lara. Dave, KB, Todd & Melissa, Katie, and Valerie.

There are many goats...We started with a bit of a mixed bag of warm-up…

  • 2 rounds
    • 1 minute of single-unders (and double-under practice in second round)
    • 10 alternating lunges with PVC pipe overhead
    • 100m walk (not lunge) with weight (two 5# plates)
    • 45 second squat hold
    • 10 split squats off a bench, 5 each side

And then… double-under practice. This has been a goat of mine for a long time. I’ve purchased different ropes, tried different techniques, and still they have eluded me. In the last year, I’ve had suggested a few times that I get a slightly longer rope — and I heard that again from Lara today. I put away my rope and grabbed one off the rack that’s a bit longer — and lo and behold I managed to get 2 doubles in practice.

rx-smart-gear-logo(Quick update: Just ordered a longer replacement cable for my own rope, so hopefully next week I’ll be rocking them out a bit more easily with my own equipment. HA!)

From there we practiced doing some overhead walking lunges. Two dumbbells, one arm up, big step out, step back, step forward — repeat. You can alternate arms, but only one has to be up at a time. The other one you can hold at your side or rest the dumbbell on your shoulder, whatever works.

20-lbs-dumbbell1I practiced with 20# dumbbells and then shifted to 35# dumbbells, which seemed doable though really heavy. I knew it was going to be a challenge, so I kept both sets of dumbbells in case I needed to scale.

The workout? 2018 Team Series Event 4:

  • Score: Total Time
  • 5 rounds for time of:
    • 50 double-unders
    • 50-ft. single-arm overhead lunge
    • Rx – 50/35# dumbbell
    • Scaled – Single-unders and 35/20# dumbbell

My workout:

  • 5 rounds for time
    • 50 singles, 5 double attempts (managed 3 doubles total across the 5 rounds)
    • 50 foot single-arm overhead lunge
      • started with 35# and made it about 20 feet before ditching those and shifting back to 20#
  • Total time: 14:48

survived-didnt-dieLet me just say that I have improved with my lunges, but overhead lunges even with one arm are a huge challenge. Most of it was done with my right arm up, but I did alternate a few times to the left side. I had one moment where I fell to my knees and couldn’t step out of my lunge – but it was like a slow-mo fall and I was laughing about it.

Yes, what a difference a day makes. Not my best workout, but I finished, worked hard, and had some success. Funny that.

Great work 8:30 class! Thanks Lara for the tips and encouragement!

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Dumbbells All Day

Constantly varied functional movements performed at high intensity. Yup. That’s CrossFit. And today we performed a lot of reps at a high rate of intensity, though I am not sure where double-unders come into the equation as a “functional” movement. πŸ™‚

I cuddled most of yesterday with our new puppy in my chair or on the floor and honestly didn’t move around a whole bunch — but today I made it in for the 8:30 class. We had a great crowd for Coach Drea this morning. Melissa S, Todd & Melissa, Dave, Chris, Lara, and two new gals who I’ve now worked out with at least one of them before and somehow have not learned either of their names. Shame on me.

crab-walkWe started with an entertaining warm-up for 2 rounds:

  • 1 minute of single-unders (double-under practice the second round)
  • 10 “seated chairs”, 5 per side — supported on the rig
  • 10 leg swings
  • 30 foot straight leg bear crawl
  • 30 foot crab walk (sorry for nearly running you over Melissa S!)

From there we worked on our dumbbell push jerk form a bit, with and without dumbbells. And we talked about our weighted step-ups a bit as well.

DumbellWhen we were ready to go, we all had our dumbbells and our plyo boxes ready to go for:

  • 3 rounds for time
    • dumbbell push jerks
    • double-unders, double-under practice, or single-unders
    • weighted step-ups
    • more double-unders, double-under practice, or single-unders
    • Competitor: 50/35# dumbbells, 24/20″ box
    • Performance: only 25 double-unders, 35/20# dumbbells, 20″ box
    • Fitness: 15 push jerks, 35 single-unders, 15 step-ups, 35 single-unders, 20/10# dumbbells, 15/12″ box

Yeah… no matter how I structured this, it was going to be a challenge. Single-arm movements are always hairy on my shoulders and I’m never sure how my knees will do with weighted step-ups or box jumps.

jumpropeSo how’d it go? Each round for me was:

  • 25 push jerks with two 30# dumbbells
  • 30 seconds of double-under practice and 25 single-unders (did 50 in the first round)
  • 25 weighted step-ups with the two 30# dumbbells (started with a few reps on my shoulders and then dropped to a hang for all the rest — too hard to get a breath and not collapse forward)
  • 30 more seconds of double-under practice and 25 single-unders
  • Time: 20:10

Not too bad. We were shooting for anywhere between 6 and 25 minutes, so I definitely pulled that off. Not sure I did much with my double-under practice beyond whack my toes with the rope a great deal, but eventually I’ll get there. πŸ™‚

And when we were done, we did some stretching on the 30″ box for our hips, so that was nice. Everybody kicked butt, but I think Todd was the only one using 50# dumbbells and going with the competitor numbers. He rocked it. πŸ™‚

Thanks Drea!

What day is it?

Yeah, it’s going to be one of THOSE weeks. Today already feels like Monday #2. Darn those weekday cloning practices. And Ctrl-Z doesn’t seem to work in my week.

Thursday last week was the last workout I made it in for, though I did an AMLAP (As Much Lawn As Possible) at my house on Saturday that took a few hours. So it felt good to at least get through the door of the gym on Monday and Tuesday mornings.

Monday – Shoulder Killer

Monday morning I made it for an 8:30 workout with Coach Drea. Bill, Melissa S, and Dave.

kettlebellsAnyway… we did a little 2 round warm-up:

  • 200m run
  • Turkish get-ups, 3 per side (I used a 15# dumbbell)
  • 10 goblet squats (I grabbed a 45# kettlebell)
  • 3 reps: 10 second hollow body hold + roll to stomach, 10 second arch hold + roll to back (or as I like to call them, the dead fish flops)
  • 30 ft straight leg (high hip) bear crawls

When that was done, we slipped into a good squat clean refresher before working on wall walks. The focus on the wall walks was all about our body position moving up and down the wall – less Superman hold, more hollow body. So keeping the butt up and focusing on good position on the way back down to avoid killing your back — that was the goal. And when that fails, shift to bear crawls.

clean2
Mine didn’t quite look this good

As for weights for the squat cleans, it was supposed to be 155#. And sure, I could maybe do that for one, but not for a ton of reps. I warmed up to 135# to start and after 4 reps, dropped to 115#.

  • For time (20 minute time cap)
  • 100-ft. handstand walk (or 8 wall walks or a 100-ft bear crawl)
  • 9 squat cleans
  • 75-ft. handstand walk (6 wall walks or same distance for bear crawl)
  • 12 squat cleans
  • 50-ft. handstand walk (4 wall walks)
  • 15 squat cleans
  • 25-ft. handstand walk (2 wall walks)

Bill was the only one in our class who did handstand walks. Dave focused on bear crawls. Melissa and I worked on wall walks.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1My workout became:

  • 8 wall walks
  • 9 squat cleans – 4 @ 135#, 5 @ 115#
  • 2 wall walks, 50 ft bear crawl
  • 12 squat cleans @ 115#
  • 50 ft bear crawl
  • 15 squat cleans @ 115#
  • 25 ft bear crawl
  • time: 21:10

Wall walks did not make my left shoulder happy and they were slow as molasses. I scaled throughout just to keep moving. And I was close enough to the time cap at the end, I just finished it out.

Everybody kicked ass. I was especially impressed with Dave – his squat cleans got better and better throughout the workout!

Tuesday – 7 Minute Flogging

Today we had Coach Lara for a little 7 minute WOD. We had Logan, Dave, and Nick at 8:30.

rogue-black-med-ball-web6_1Slightly different warm-up, but two rounds of:

  • 200m run
  • 10 mountain climbers
  • 10 overhead squats with PVC
  • :30 sec reverse-grip hang from rig
  • 10 light dumbbell windmills per side (tried a 5# plate and gave up after 5 reps on each side)
  • :30 sec thoracic spine stretch over med ball (hug the ball in a bent-over position and try to stretch out the middle of the shoulders)
  • 10 ring rows

After that we did some overhead squat warm-ups with an empty barbell before working up to our working weight. It was supposed to be 135# or 115# today, but I put 75# on the bar (with the intent of going up to 95#) and didn’t budge from there.

And then we worked on my current goat – double-unders. I didn’t achieve any, but I tried. Multiple times. I just need to beat myself more apparently.

jumpropeThe workout today? A 7 minute AMRAP:

  • Competitor
    • 50 double-unders
    • 10 overhead squats, 135/95#
  • Performance
    • 25 double-unders
    • 10 overhead squats, 115/75#
  • Fitness
    • 25 single-unders
    • 10 overhead squats, 65/45#

Lara said that Drea wanted us to do 50 singles if we did singles, so my workout became:

  • 7 minute AMRAP
    • 30 seconds of double-under practice
    • 50 single-unders
    • 10 overhead squats @ 75#
  • Result: 5 rounds — finished last OHS of round 5 as time ran out

My singles were fast and consistent. My doubles were awful. And every OHS felt rough, but I was able to bang out 10 reps unbroken each round.

We were supposed to shoot for 3-5 rounds, so I felt like I achieved that.

There were a whole lot of double-unders going on though, let me tell you. Great work everybody!

I’m out tomorrow, but will be back on Thursday I hope.

Light Thrusters Were Ugly

So after doing well on Monday and surviving Tuesday, I have to admit that my body was starting to tell me some things yesterday. I was glad I took it as a rest day. πŸ™‚

Today however I was wondering what the heck I was doing!

Made it in for Drea’s 8:30 class with Ev & AJ and we were joined by a whole bunch of folks – Caleb & Megan, Todd & Melissa, KB, Sarah, Stacy’s sister, Kelli, and Dee. It was a fun bunch and Sarah’s last workout before moving out of state. (Hoping to work out with Jonathan next week before he heads out too.)

and-for-a-warm-up-some-mountain-climbers_o_1678197We started with a different warm-up than earlier in the week:

  • 2 rounds
  • 200m run
  • 10 supinated grip pvc passthrus (these were tough – my wrists/forearms don’t like twisting in that direction apparently)
  • 10 good push-ups
  • 10 PVC good mornings
  • 10 lying hollow straight-arm press downs with a PVC pipe

From there it was straight into front squat and thruster practice, first with a PVC pipe and then with an empty bar. Shoulders were still a little fired up from Tuesday’s dumbbell work – especially my left.

2013-thrusters-combined
My thrusters didn’t quite look as good as these

The workout? An interesting one –

  • Competitor –Β 4 rounds for time of:
    • 15 GHD sit-ups
    • 30 thrusters, 65/45#
    • 45 double-unders
  • Performance – 4 rounds for time of:
    • 10 GHD sit-ups
    • 30 thrusters, 45/35#
    • 45 double-unders
  • Fitness – 3 rounds for time of:
    • 15 sit-ups
    • 30 squats
    • 45 single-unders

look-at-scaling-featOf course, I scaled a bit:

  • 4 rounds for time
    • 15 floor-based GHD sit-ups with an abmat (accentuating the kick-out and pushing knees to the ground)
    • 30 thrusters with a 45# bar
    • 1 minute of double-under practice
    • 45 single-unders
  • Time – 19:30

I managed to actually get 9 double-unders throughout the accumulated 4 minutes of double-under practice I did outside (busy class – lots of bodies). All of them were essentially in the single-single-double pattern. I almost got a couple of them strung together (single-single-double-single-single-failed double) but couldn’t control my feet. Apparently I can do single-unders with my feet in a lot of weird positions, but get caught up on doubles in those same positions.

Talking with Drea, she wants me to focus on a different pattern. Double-double. So stringing two together in a row. If I can do that, she thinks I should be able to do more. I may attempt some single-single-double-double combinations just to get going and see how that goes.

survived-didnt-dieThe thrusters however were by far the worst part of this one. Sit-ups were easy. Double-unders are a work in progress. Thrusters with an empty 45# barbell sucked. Something about the combination of sore quads and my left shoulder made a good number of them go wonky. I was breaking them up in odd ways:

  • 15-10-5
  • 10-5-10-5
  • 10-5-5-5-5

But we got through them even if they were awkward and slow. I wonder if adding a little weight (the 65#) would have helped or made them worse.

Anyway – great work folks!

A Little Team WOD Today…

Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. πŸ™‚

Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. πŸ™‚

crab-walk

We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.

Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \

rogue-black-med-ball-web6_1The workout looked like this:

  • Buy In – 75 DU/150 Singles (Both Partners Do All)
  • 400M Med Ball Carry (20/14) – Pass Between Partners
  • 40 Box Jumps (24/20)
  • 40 Push Press (115/75)
  • 40 Front Squat (115/75)
  • 40 Med Ball Sit-Ups (Pass Between Partners)
  • 300M Med Ball Carry (20/14)
  • 30 Box Jumps (24/20)
  • 30 Push Press (115/75)
  • 30 Front Squat (115/75)
  • 30 Med Ball Sit-Ups
  • 200M Med Ball Carry (20/14)
  • 20 Box Jumps (24/20)
  • 20 Push Press (115/75)
  • 20 Front Squat (115/75)
  • 20 Med Ball Sit-Ups
  • 100M Med Ball Carry (20/14)
  • 10 Box Jumps (24/20)
  • 10 Push Press (115/75)
  • 10 Front Squat (115/75)
  • 10 Med Ball Sit-Ups
  • Cash Out – 75 DU/150 Singles

med-ball-partner-sit-upsBecause we had a team of 3, we arranged it a bit differently:

  • 95# bar for Jonathan & I, and AJ did 65# I think.
  • Jump rope buy-in
  • 400m med ball carry (20#)
  • 50s (20″ box jumps, push press, front squats, med ball sit-ups)
  • 300m med ball carry
  • 40s
  • 200m med ball carry
  • 30s
  • 100m med ball carry
  • 20s
  • Jump rope cash out

I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. πŸ™‚

Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.

Thanks for a fun workout today and good work everybody!

First workout back…

So tonight I attended the first workout I’ve been to since the 16th, almost 10 days ago. Business trip plus a little exploration. Zero workouts. No diet restrictions. Just taking life a day at a time. And though it ended poorly (rough trip home), I knew I needed to get a workout in ASAP.

Here’s the thing though… Today’s workout is definitely not on my “great first workout back” list and I definitely didn’t want to push myself too hard the first WOD back. But I fell for the classic trainer ploy… sort of a “you should do it and cheer one another on!” kind of thing.

36240558_10105457512573020_6063224998418448384_nBah. AJ and I headed in for the 4:45 class with Coach Isaac and Steve. And after only a little chatting about the workout itself, we got moving pretty quickly.

We did the Triple 3 event from the 2018 Regionals of the CrossFit Games.

  • Triple 3,Β Score Type: Total Time
  • Competitor:
    • 3,000-m row
    • 300 double-unders
    • 3-mile run
  • Performance:
    • 2,000-m row
    • 200 double-unders
    • 2-mile run
  • Fitness:
    • 1,000-m row
    • 100 single-unders
    • 1-mile run

This was rough. Sure, I can row. But I can’t do double-unders and running really isn’t my thing. So how was I going to scale it? Well, it ended up being:

  • 3,000 meter row
  • 300 single-unders
  • 2-mile run/walk

36223865_10105457513091980_7867351510324084736_nOriginally I was going to do 2000 meters and 200 singles, but after finishing 2000m in under 9 minutes, he convinced me to keep going. Finished 3000m in about 13 minutes and moved on to the single unders. First 100 were ok, but after a while my calves and shoulders tightened up.

But the run? Ugh. Turned out to be mostly a walk. Ran maybe 1000m of the 3200m and walked the rest.

AJ did:

  • 2000m row
  • 200 single unders + 50 doubles
  • 2 mile run/walk

And our times?

  • AJ: 48 minutes 43 seconds
  • Me: 48: 50

She chose to sprint the last 50m. πŸ™‚

Meanwhile Steve finished well under us, somewhere in the 45 minute range (probably less) I think, doing the full Triple 3. He did awesome.

I’m a little tired after all the madness, but we’ll see if we make it in tomorrow night for another workout. Thanks for the encouragement Isaac! And great work AJ & Steve!

(Big thanks to Isaac for the pics!)

Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.

Friday

My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. πŸ™‚

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

assault-bike
Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. πŸ™‚

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
  • STATIONS,Β 2 PERSON TEAMS
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚