Tag Archives: Double Unders

More WODs

Don’t have a lot of time, so this will be quick…

Tuesday, 4/5/2011

Deadlifts and Double Unders

  • 15 dead lifts
  • 25 double unders
  • 12 dead lifts
  • 25 double unders
  • 9 dead lifts
  • 25 double unders
  • 6 dead lifts
  • 25 double unders

Time: 6:15. After “Cindy” on Monday, I was tired and really sore.

Wednesday, 4/6/2011

Again, I was really sore from “Cindy” on Monday, so I did the WOD (“Running Grace”), but scaled it and didn’t do it for time. I did:


  • 10 Clean and Jerk @ 95#
  • 500m row

Again, no idea what my time was. I wasn’t going fast. I just needed to move around and loosen up.

Friday, 4/8/2011

I got off of work a bit early so I headed over to the box. No kids showed up for V’s class, so she offered to judge for me on the CF Open Games WOD 11.3.

5 Minute AMRAP – Clean and Jerk @ 165#

I completed 13 rounds. Fun.

After that, I did the day’s posted WOD which was:


  • 15 front squats @ 95#
  • 300m row
  • 10 KB Swings @ 1.5 pood

I wasn’t pushing or going fast. I wasn’t really even paying attention to the clock. I took a water break, and helped Fio get into some stretching contraption. I guess my time would have been somewhere between 12 and 13 minutes, but either way, I wasn’t trying to break any records. I finished in 14:34.

Double Unders!

I can say that I am finally getting my double unders under control which is making WODs that include them WAY more enjoyable.

Friday, 2/4/2011

CFCP was closed because of bad weather, but they made a WOD that everyone could do at home:

  • 50 – 40 – 30 – 20 – 10 Double Unders with 10 burpess between each set

My time on this one  was 8:15. NOT BAD! I was really happy with how my double unders went! I think that my smallest string was 8 or something like that.


Monday, 2/7/2011

WODDING in a hotel is always fun. Ryon and I scoped out the weight room and there was ample space for the following (I suggested to Dave, then he added the tweak on the double unders):


  • 10 push ups
  • 10 sit ups
  • 10 air squats
  • 10 double unders (must be unbroken to count – this was Dave’s addition)

I didn’t time this one as Ryon and I were sharing the rope, but it felt like right around 9-11 minutes. Nice little lung burner. I really thought that I would have a lot of problems with the unbroken DU’s, but I will be damned if I only messed up on 2 sets! WOW!


Tuesday, 2/8/2011

Ryon asked if I wanted to try some weight under load stuff. It sounded interesting so, of course, I wanted to! We did the following four exercises:

  • Back Squat
  • Lat Pull Down
  • Shoulder Press
  • Bench Press

For each of these, we used a 10 second up, 10 second down scheme until failure. 2 sets each. I think for the most part, I was able to go for 1 – 2 minutes on each exercise. It was a lot of fun, and really interesting to try something different. I would like to incorporate this in 1x/week, but I’ll talk to Dave about that.

Kettle Bell Fun

Wednesday night… oh, Wednesday night (1/26/2011)…

I looked forward to the WOD all day because I generally like kettle bell workouts and this one had some movements that we don’t normally get to do.

I feel the need to list out the warm up as it was pretty damn significant.

  • 5 minutes of jump rope
  • 2 minutes of double unders (I did 38 in a row which is a new record!)
  • Stretches
  • 50 GHD sit ups
  • 50 GHD back extensions
  • 25 snatch balance (started with 45#, then went to #75, then #95)
  • Group warm up

After all of that, the WOD was 4 rounds of:

  • 3 Turkish get-ups (R)
  • 3 Turkish get-ups (L)
  • 3 Clean & Jerk (R)
  • 3 Clean & Jerk (L)
  • 3 Snatch (R)
  • 3 Snatch (L)

The prescribed weight for this was 1.5 pood or ~55#. It took me 16:16 to get it done. To be honest, the clean & jerk and the snatches weren’t that bad. The Turkish get-ups were really difficult skill-wise and I failed on a few of them simply because I couldn’t keep my arm locked out through getting all of the way up and down. I am thankful for Fio’s encouragement to stick with it because I really wanted to drop the weight just to finish the WOD.

In case you don’t know what a Turkish get-up is, check this video out (but imagine a kettle bell in place of the wife):

Last night (1/27/2011), Dave sent me a WOD to do at home. It was 100 sit-ups and 100 reverse sit-ups. Not for time, but more so to try and work in unbroken sets. I was able to do the sit-ups in sets of 25, but the reverse sit-ups were a whole other story. I could only do those in about sets of 10-15. When I do a lot of ab work, I get really bad cramps. It’s really irritating.


Wednesday night (1/5/2011) was rough. I was sore as hell and the WOD was tough. We also did a lot of stuff prior to the WOD, which tired me out. Here’s how it went down:

Warm Up

  • Run to the end of the block & back. It was about 1/2 mile.
  • Stretches
  • 25 GHD Sit ups/Back Extensions


  • 5 minutes of handstand walking practice



  • 7 cleans (I used 115#)
  • 30 double unders

This took a little over 18 minutes for me. I don’t remember my exact time, but I was being really careful on the cleans to not hurt my back. The double unders went really well for me. Aside from the fact that I just don’t have the lungs for them, I completed the workout without getting mad, throwing the rope, or using lots of bad words. I got to ring the PR bell for that =)


The “I do the Impossible” challenge kicked off today! I went into the clinic yesterday (1/7/2011) to get measured, weighed, and to have my body fat calculated (a sorry 23.6%). I sat with Dave and talked a little bit about what I wanted to accomplish and we listed out 5 goals:

  1. See a downward trending in body fat analysis.
  2. Cycle 10 butterfly pull ups.
  3. Get a sub 9 minute mile.
  4. Go up in weight on snatch.
  5. Go up in weight on dead lift.

The last 2 goals are a bit iffy and depend a lot on how my back does over the course of the next 8 weeks. Additionally, we talked a lot about diet and food, so, if I’m at a party at your house in the next 8 weeks and you don’t see me eatin’ it up, that’s why.

The WOD that they put us through was pretty tiring. Didn’t look so bad on the board, but I was pretty beat when it was over. It was:

  • 7 minutes to find your 1RM dead lift. I stopped at 315# as I was starting to lead with my back and I didn’t want to push my luck. I haven’t d/l’d more than 135# since injuring.
  • 1 min rest
  • 1 min max thrusters @ 95# – I got 20.
  • 1 min rest
  • 1 min max pull ups – I got 20.
  • 2 min rest
  • 2 min max distance on C2 – I got 523m.
  • 2 min rest
  • 3x (5 burpees, 10 push ups, 15 squats) – I did this in 4:15.

I am looking forward to seeing what I can do in the next 8 weeks. Wish me luck!

Week Ending Workouts

Thursday 8/5/2010
I didn’t go to CFCP, but V thought it would be a good idea for me to do this one at home. It was 5 rounds  of:

  • 400m run
  • 21 burpees

This one took me down in 22:59.

The Good.

I can’t think of a single good thing that happened during this WOD. Maybe that I didn’t have to walk at all.

The Bad.

Pretty much everything. I was slow as hell on my runs and on the burpees. It was hot as fucking hell outside and really, I’m lucky I even finished this one.


Terrible. Just terrible. My energy was gone about 5 minutes in.

About an hour later, I decided to go to the Free class at the new box with V to work on whatever. When I got there, Fio had them doing a WOD that I couldn’t really pass up… another 5 rounds of:

  • 7 Dead lifts @ 225#
  • 21 Double Unders

Although I was really trying for a better time, I finished this one in 9:05 .

The Good.

The dead lifts were cake. They got a bit more challenging in rounds 4 and 5, but they weren’t bad. I did 3 rounds unbroken, then took 1 break rounds 4 and 5.

The Bad.

Double unders… ah double unders… They are starting to get better. In the beginning, I was stringing 3-5 together, but as time went on and I got more tired, they started being 1-2 at a time.


Eh. Really good on the deads, really bad on the DUs, so it’s sort of a wash.


Friday 8/6/2010 (Heavy Metal Night)

There was no WOD for this class. We started with the Burgner warm up, as usual, and then moved into working on just muscle snatch, then hang snatch. I got up to using about 135#, but quickly dropped it back down as I got fatigued very quickly.


Saturday 8/7/2010 (Open Gym)
Carson had us start open gym out with some “Bottom to Bottom Tabata” squats. This sucks every time. I got 100 on the dot.

After that, we split up into 6 teams for the WOD. Everyone had to row at least 500m for a total of 7k. When you weren’t rowing, you had to do 7 squats. The total number of squats was one score and the time to row the 7k was the other. I think between the bottom to bottom Tabata and the main WOD, I ended up doing somewhere around 350 squats.