Tag Archives: single unders

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!

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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!

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. πŸ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. πŸ™‚ 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.

games-2017-logo-1600x630

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

ring-dip

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 shotsΒ (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeΒ (80/55# dumbbell)

ohdumbbellwalkinglunge

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.

1l7ocy

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. πŸ˜€

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

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)

superman

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. πŸ™‚

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. πŸ™‚

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!

rockypr-300x213

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.

Update!

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. πŸ™‚

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