9am at Brand X
Buy in
Front Squat
work up to a 3 or 5 rep max

Using top front squat weight do a single max set of back squats

Three rounds for time of:
Row 250 meters
15 Burpees
Run 200 meters

Cash out
2 x 15 Back ext or hug a twinkie
2 x 15 Good mornings

Ryan

WU: 2x10: Sampson, OHSQ, Situps, goodmornings

“Ryan” - “Puppies”
3 rounds for time
5x (3 pullups, 3 bar dips) with 80, 95, 95 lb assist on each round
12 burpees

14:19

Out: 1/2 mile at 6.2mph, lots of shoulder PT

Thought I could keep the assist at 80lbs, but the end of the first round told me otherwise.  Last round of burpees done in sets of two.

M/43/6’1”/200 (bah, weight gain on vacation)

From 8-16-09 .. Catalyst Athletics Week 5, Day 1

Snatch - 80% x 1 x 3 - 125lbs
Clean & jerk - 70% x 1 x 3 - 145lbs
Snatch pull - 100% (of snatch) x 2 x 3 - 155lbs
Front squat - 84% x 2 x 4 - 195lbs
Weighted GHD sit-ups - 3 x 10 - 45lbs - broke my GHD on first set!!!!  Then did 2 x 15 Toes 2 Bar

The Yukon GHD broke on the square tubing at the bottom of the leg support piece.  The metal simply split, not even at a weld.  Shoddy piece of equipment.  I’ve used it all of 4 times and it already broke.  What a joke.

As Rx’d

DU: 128
SU: 181

Need to work on DUs. I think the most I was able to string together at one time was 12 in a row…

Totals Double-unders, situps
DU 93
SU 90

havent touched a jump rope since 3rd grade.  I think I hit the back of my head and tops of my feet every other DU I tried .

I’ve been off and on the schedule just with life, moving in a new roomies and stuff. So today I finally got to the 800 m sprints.

I forgot to log rest times.
Warm Up: 500 m rowing and some squats

1st 800m: 3:18.905
2nd 800m: 3:24.130
3rd 800M: 3:17.637
4th 800M: 3:11.599

Cool Down: Two Sun Salutations (I do yoga from time to time, and man did that feel good afterwords.)

I’m really proud of that last one, since I felt like I was really light headed. I’m more an long distance runner so having solid sprints sort of made my day.

Shoulder press

5x52kg
5x57kg
5x54kg

12-6-6 @ 42kg

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Reps:

60/68 46/65 25/17 had gas left in the tank so I did the whole thing again (need to practice those du : 62/70 45/46 23/20

this is the 2:d time I’m doing double under in a wod so I’m still doing 1 double under and 1 single under.. Situp was unachored, shoulders touch floor and up to 90 deg.

Max handstand hold x 3 total 2,05 min

Sat CFWU - paddled a surfboard about 400 meters.
Did death by pullups.

10 rounds (only 4 on 11th) kind of ran outta the juice.  SO I think that’s 63 pu’s

Today.
CFWU 3 rounds (5 squats - 10 situps - 10 back exts)
Ryan (pack/Puppy)
5 rounds
10 P/U’s
10 dips
15 burpees. (Oh my goodness - I almost became a religious man doing this one) I am pretty sure God did not mean for us to do 15 burpees at a time???

CD
1 set 5 trusters @ 75#
1 set 10 dumbell swings @ #50
.15 of a mile run @ 10.2 (had nothing in the tank)

warm-up
stretching only

ME Work
Back squat
warm-up ONLY, squat to 12inch box
5@45;5@135;3@155;3@175;1@195;1@215;1@235;1@255 (form degraded-knees in)
then, 5@205

5min rest, then…

WOD
With a continuously running timer:
Double-under for 2 minutes [96reps]
AbMat Sit-up for 2 minutes [51reps]
Double-under for 90 seconds [59reps]
AbMat Sit-up for 90 seconds [35reps]
Double-under for 1-minute [47reps]
AbMat Sit-up for 1-minute [21reps]
Double-under for 30 seconds [28reps]
AbMat Sit-up for 30 seconds [11reps]
TOTAL=230/118 (d-u/s-u)

Sit-ups were unanchored, hands behind head.

BI:
2 min. jump rope (240)
2 min. rest
2 min. skip rope (262)
CFWU x3: stretch, OHS w/ 9# body bar, GHSU and BE (Smith machine), KPU 5/5/5, and dips

DU for 2 min. (1)
Sit-ups for 2 min. (63)
DU for 90 sec. (1)
Sit-ups for 90 sec. (43)
DU for 1 min. (0)
Sit-ups for 1 min. (29)
DU for 30 sec. (1)
Sit-ups for 30 sec. (18)

Totals: DU 3, Sit-ups 153
So my empirical testing leads me to conclude that consistent single-unders does NOT translate to success with double-unders.  I’m glad that I can hide in an extra room at the gym while attempting DUs so I don’t embarass myself out in the main part of the gym.  I start with 2-3 single-unders and then try to do a double, but the rhythm or coordination just isn’t there.  I’m not sure if I jump too high (or not high enough), if my arm swings aren’t fast enough (or too fast), etc.  Maybe I need to spring for the Buddy Lee speed rope instead of the leather rope I have…yeah, I’ll blame my poor results on the equipment!

Tuck Jumps/Situps
2min, 90sec, 1min, 30sec

TJ- 33, 21, 17, 13
SU- 74, 35, 24, 15

Maybe this was a no-no, but I did two WODs to make up for a missed one….

Pull-up Ladder
12 rounds + 9 pull-ups (PR)

Big improvement - last time was 11 rounds + 10 pull-ups!

And

Front squats 1 rep x 7
135x3 warmup
155, 155, 165, 165, 175PR, 175, 165

The second 175 was weak and shaky, so I went down to 165 for the last one.

All in all very pleased!

Chris White - 17 August 2009 12:09 PM

BI:
So my empirical testing leads me to conclude that consistent single-unders does NOT translate to success with double-unders.  I’m glad that I can hide in an extra room at the gym while attempting DUs so I don’t embarass myself out in the main part of the gym.  I start with 2-3 single-unders and then try to do a double, but the rhythm or coordination just isn’t there.  I’m not sure if I jump too high (or not high enough), if my arm swings aren’t fast enough (or too fast), etc.  Maybe I need to spring for the Buddy Lee speed rope instead of the leather rope I have…yeah, I’ll blame my poor results on the equipment!

The Buddy Lee rope helped me quite a bit, though I was able to do about 10 double-unders in a row with my Valeo speed rope.  I think it’s just easier to whip the rope around consistently with the buddy lee handles.  I found that out the first time I picked one up at CF East Sac and was able to knock out 15 consecutive the first time.  I just got the cheap Buddy Lee like they have at the box and it works well for me.  I’m up to 31 consecutive and trying to get to 50.

Now, as for your form..without seeing a video it’s hard to know, but the problems I have most often are letting my arms creep up too high (which causes the rope to be too high at the bottom of the stroke) and jumping too early (which causes me to land on the rope).  Get a journal subscription if you don’t have one already and check out all the jump rope videos..they’re really helpful.  The best is to relax and only jump slightly higher than you do for a single under but whip the rope around faster.

AM CrossFit
Buy-in
Two Sets
Samson Stretch 20 sec each side
9lb overhead squat X 15
sit-ups X 15
back extensions X 15
90lb assist pull-ups X 15
90lb assist dips X 15
WOD
90 sec Double Unders - 16
90 sec Sit-ups -49
1 min Double Unders - 11
1 min Sit-ups - 38
30 sec Double Unders - 10
30 sec Sit-ups - 20
Cash-out
45 sit-ups
45 push-ups
PM CrossFit Endurance
Rest Day
Water Confidence Drills

At the 9AM class at Brand X the buy in was front squats. I worked up to a 5 rep 115# max.  Not a PR.  Then a max back squat with the same weight.
I did 10 115# back squats.

Now to the fun part.  WOD was 3 rounds of row 250M-15 burpees-run 200M

I had to sub a run for one of the rows because they were all being used.  This took me 15 painful minutes.  Running and burpees are a lethal combo.

Then the cash out which was 2X 15 back extensions and 15 good mornings.  Then stretch those muscles!!!