Strength
Deadlift
5 - 5 - 5
165 175 180
The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.
WOD
30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb
11:59
Double unders are killing me!
Showing posts with label double unders. Show all posts
Showing posts with label double unders. Show all posts
Thursday, December 2, 2010
Monday, November 8, 2010
Saturday November 7 2010
Crossfit Rainier
Event 1:
1rm deadlift, axle bar, 3 attempts
183lb, 193lb, 203lb
felt really good, little off centre on the last lift, but feel like I could have lifted more
Event 2
2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb
10 minute time cap, finished in 7 something
Event 3
7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders
6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.
Event 4
Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry
26 or 29 seconds
Event 1:
1rm deadlift, axle bar, 3 attempts
183lb, 193lb, 203lb
felt really good, little off centre on the last lift, but feel like I could have lifted more
Event 2
2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb
10 minute time cap, finished in 7 something
Event 3
7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders
6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.
Event 4
Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry
26 or 29 seconds
Tuesday, October 5, 2010
Tuesday October 5 2010
Skills
Rope climb
Hollow rocks
WOD
12 min AMRAP
15 situps
20 lunges
25 double unders
4&2/3
Rope climb
Hollow rocks
WOD
12 min AMRAP
15 situps
20 lunges
25 double unders
4&2/3
Thursday, September 16, 2010
Wednesday September 15 2010
Strength
Good mornings
6 - 6 - 6
70 80 90
WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)
86
Good mornings
6 - 6 - 6
70 80 90
WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)
86
Thursday, September 9, 2010
Wednesday September 8 2010
Strength
Banded sumo deadlifts
6x2, 95lb, purple
WOD
Annie
50-40-30-20-10
Double unders
Sit ups
19:19
Compare to May 4 2010. I may have done the round of 30 twice, I'm not sure.
Banded sumo deadlifts
6x2, 95lb, purple
WOD
Annie
50-40-30-20-10
Double unders
Sit ups
19:19
Compare to May 4 2010. I may have done the round of 30 twice, I'm not sure.
Saturday, September 4, 2010
Friday September 3 2010
Strength
Banded bench
3x3 each narrow, regular, wide
55lb
WOD
80 double unders
50 shoulder press, 45lb
30 ring dips (purple & red)
16:56
Banded bench
3x3 each narrow, regular, wide
55lb
WOD
80 double unders
50 shoulder press, 45lb
30 ring dips (purple & red)
16:56
Tuesday, August 17, 2010
Tuesday August 17th, 7:00am
Filthy Fifty
as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.
59:22
Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.
The end.
as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.
59:22
Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.
The end.
Tuesday, July 20, 2010
Tuesday July 20th, 7am
Strength:
Deadlift
3 - 3 - 3
165 185 -
New 3rm, 1rm and first DL above body weight
WOD:
12 min AMRAP:
200m sprint
21 non flailing double unders
12 perfect box jumps, 20"
Cracked the poopy-pants and only finished 2 & 1/3. Lame.
Deadlift
3 - 3 - 3
165 185 -
New 3rm, 1rm and first DL above body weight
WOD:
12 min AMRAP:
200m sprint
21 non flailing double unders
12 perfect box jumps, 20"
Cracked the poopy-pants and only finished 2 & 1/3. Lame.
Friday, June 25, 2010
Friday June 25th
WOD:
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)
DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)
DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!
Thursday, May 13, 2010
Crossfit Natural Strength Kamloops
250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run
33:52
hot & dry!
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run
33:52
hot & dry!
Wednesday, May 5, 2010
Tuesday 4 May 2010
Strength:
Deadlift
5-5-5
95-115-135
WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps
24:21
Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!
Deadlift
5-5-5
95-115-135
WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps
24:21
Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!
Tuesday, March 30, 2010
Tuesday March 30
Strength:
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Wednesday, March 10, 2010
Tuesday March 9th
Skills:
Deadlift 3-3-3
I actually ended up doing 3-3-3-3-3-3, not realizing where to start the progression since I had never gone for a max on this lift before. I did a set of 5 with wooden plates on the 45lb bar, then a set of 5 at 65, then 85, 95, 105, 115, 125 & finally, 135lb.
WOD:
21-15-9
Double unders
Burpees
11:03
Got the 21 double unders in round one, but these were extremely broken up and I was nearly done in in the first round. Went to singles for rounds 15 (45 singles) and 9 (27 singles). Burpees were on my knees, and I "wormed" up in most of them. I think I got "ROM" (range of movement) noted next to my time on the whiteboard.
I finished way behind the group, and got a lot of cheers from the team when I got through it :)
Deadlift 3-3-3
I actually ended up doing 3-3-3-3-3-3, not realizing where to start the progression since I had never gone for a max on this lift before. I did a set of 5 with wooden plates on the 45lb bar, then a set of 5 at 65, then 85, 95, 105, 115, 125 & finally, 135lb.
WOD:
21-15-9
Double unders
Burpees
11:03
Got the 21 double unders in round one, but these were extremely broken up and I was nearly done in in the first round. Went to singles for rounds 15 (45 singles) and 9 (27 singles). Burpees were on my knees, and I "wormed" up in most of them. I think I got "ROM" (range of movement) noted next to my time on the whiteboard.
I finished way behind the group, and got a lot of cheers from the team when I got through it :)
Tuesday, February 23, 2010
Monday 22nd Feb
Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.
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