{"id":1336,"date":"2011-02-09T03:25:44","date_gmt":"2011-02-09T03:25:44","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1336"},"modified":"2011-02-09T03:25:44","modified_gmt":"2011-02-09T03:25:44","slug":"double-unders","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1336","title":{"rendered":"Double Unders!"},"content":{"rendered":"<p>I can say that I am finally getting my double unders under control which is making WODs that include them WAY more enjoyable. <\/p>\n<p><strong><u>Friday, 2\/4\/2011<\/u><\/strong><\/p>\n<p>CFCP was closed because of bad weather, but they made a WOD that everyone could do at home: <\/p>\n<ul>\n<li>50  &#8211;  40  &#8211;  30  &#8211;  20  &#8211;  10 Double Unders with 10 burpess between each set<\/li>\n<\/ul>\n<p>My time on this one&#160; 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. <\/p>\n<p>&#160;<\/p>\n<p><strong><u>Monday, 2\/7\/2011<\/u><\/strong><\/p>\n<p>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):<\/p>\n<p>10x<\/p>\n<ul>\n<li>10 push ups<\/li>\n<li>10 sit ups<\/li>\n<li>10 air squats<\/li>\n<li>10 double unders (must be unbroken to count  &#8211;  this was Dave&#8217;s addition)<\/li>\n<\/ul>\n<p>I didn&#8217;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&#8217;s, but I will be damned if I only messed up on 2 sets! WOW!<\/p>\n<p>&#160;<\/p>\n<p><strong><u>Tuesday, 2\/8\/2011<\/u><\/strong><\/p>\n<p>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: <\/p>\n<ul>\n<li>Back Squat<\/li>\n<li>Lat Pull Down<\/li>\n<li>Shoulder Press<\/li>\n<li>Bench Press<\/li>\n<\/ul>\n<p>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  &#8211;  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&#8217;ll talk to Dave about that. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8211; 40 &#8211; 30 &#8211; 20 &#8211; 10 Double Unders with [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[40,52,77,145],"class_list":["post-1336","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-double-unders","tag-hotel-wod","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1336"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1336\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}