CrossFit South Brooklyn

Established 2007

WOD 7.08.09

Posted on

For time:
50 Double Unders
30 Body Weight Bench Presses
50 Doubles Unders
20 Body Weight Bench Presses
50 Double Unders
10 Body Weight Bench Presses
50 Double Unders

Post time to comments.

Accessory Work
10 Minutes of independent Double Under Practice if you can't perform them
Foam Roll for 5 Minutes Post WOD if you can

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Post Workout

Remember there is NO TEASER this Saturday.

Check out our own, Sameer P tonight at Water Front Wednesdays!

Cressey Performance Foam Roller Series
Self Myofascial Release Techniques on the Foam Roller Perform Better
Do you Foam Roll?

Comments

  3. Charlotte,

    Primarily your Hamstrings, yes. Glute Max and the posterior head of your adductor magnus are also extensors of the hip which may contribute to a posterior pelvic tilt.

  5. CFSBK Team #367!

    Affiliate Team:Brandy, Juliana, Nicole, Anne, Charmel, Dan (and maybe David)

    We’ve got a big crew going out:in addition to the team, Sameer, Rob, Andy, Margie, AJ, Vadim, Olga

    The team event starts at 9am PST on Friday morning!

  7. Warm-up:500m Rowthen 3 Rounds of:10 Squats5 Pistols each leg12 GHD (r1:Hip ext. r2:Back ext r3: HipBack ext)5 Push-ups

    Double Under Bench Press WOD23:34 NOT as rx’dDid first 30 at BWThen 2 reps into the 20 set I had to scale to 135.

    This wod humbled the shit out of me. I did however to one set of 50 doubles unbroken which is a PR.

    Thanks to Josh for rescuing me from a pinned bench press. hahah

    I was REALLY Mad right after I finished and then REALLY Happy afterwards.good workout.

  8. I’d like to add that weak back extensors (multifidi) and a tight front strap (primarily rectus abdominus) would also contribute to a posterior pelvic tilt. Not to mention tight rotators.

  11. 13:43, subbed doubleunders for box jumps, presses for modified pushups. This was really bad for me in every way. I went into it frustrated because my squats were soooo shitty, and that frustration kind of spilled over into the rest of the workout, which felt like a giant celebration of setbacks, shortcomings, and limitations. I did something grand mal bad to the left side of my neck. I’m hoping it’ll magically repair itself. That said, I’m trying to tell myself that I’d try the whole thing again. Blarg. / pity party

  12. What I actually did was 25 double-unders counting attempts and push-ups instead of bench press. Wasn’t really feeling the rope today, as it turned out the double-unders were literally all attempts, except for one. So on the last set I actually did 25 box jumps. I was fed up and just lashing myself with the rope and it wasn’t any fun. Anyhow, all of that took me 21:15.

    Best of luck to team South Brooklyn! I know you will represent us well. Best of luck to Gillian too!

  14. Scaled to 155 lbs28:59

    Quickly broke down to sets of two, so it took forever. Thanks to Paul for sticking around and helping me with this one. I actually really liked it, despite my time and having to scale. Bench press and double unders, what’s not to enjoy.

  15. Shoulder is still in pain, went super-light on this one: 65lbs (as opposed to 170lbs)

    6:07

    Double-unders could have been better, but the last two sets were unbroken.

    Bench was done:30 – unbroken20 – 10/5/510 – 3/3/4

    Wow, did that suck…

    Thanks for the ice David!

    Brian was awesome to work out with, kept me honest and on track. He also killed the doubleunders on this one!

  16. Scaled to 145 (BW 175) 21:45

    Bench press was harder than anticipated. I thought I’d bust out easy sets of 5 all the way through. Ha!

    My double-unders are inefficient and I rarely get more than 10 or 15 in a row, but there are rare moments when they feel smooth and easy.

  17. subbed box humps for double unders85lbs bench press (155ish bw)thought i would have to go down but stayed all the way through then crapped out on the last push up. did 4 attempts wasnt happening shoulda stopped after 3 like david said because i tweaked my shoulder on the 4th attempt. 36min. hopefully the ice takes care of everything.

  18. 23:15I started bench at 135 which is 90% bodyweight (150) and that KILLED me.Like Ben, my “plan” was to do sets of 5 all the way through..NOPE!

    I got through the 1st 30 at 135 but barely got the last one up.

    Thankfully Cloyde took 20 off and I did set 2 at 115.Last set did 5 at 115 and last 5 at 125.

    Again wonder If I shouldve gone lighter and faster and made it more of a metcon workout (I got so much rest).orIf I shouldve only dropped from 135 to 125 since I was able to do last 5 @ 125.

    finished with foam roller and a 1000m row.

  22. Scaled to 145#, 11:34

    Great workout, would love to try it again at or closer to bodyweight

    90 on/90 off row, 6 rounds. 408,414,407,416,412,407

    Thanks everyone for the words of encouragement!

  23. Scaled to 135lbs and subbed 25 box jumps for DU.

    I did this WOD on Tuesday morning and liked it very much. It’s been years that my pecs, delts and tris felt that pumped. At home I kept striking pose after pose. Forget about Arnold!

    I forgot my time but I believe it was close to 20 minutes.

  24. did a 10k training run in central park for the nyc tri (coming up way too soon!)

    54 minutes

    my target was 9 min miles so i was spot on.

    i’m having some serious lower back pain (had before the run too) so doing a LOT of stretching

    i miss everyone at SBK.

  25. WOD – thursday morning. fookin awesome one. can’t wait to do it again closer to BW.

    15:39 @ 155lb

    DU’s where worse than for shit except at the end when i strung 25 together.

  26. 21:23 scaled down to 115lb on BP (BW is 147.) Perhaps I should have done 95lb and got my time down. Would have given me a higher number in the “power” equation. DU’s got better as I went along. Got 45 in a row on last set. Was furious I didn’t get the complete 50 in a row. Will get it next time. Thanks to Ben, David, and Shane for the advice and help. Thanks to everyone for providing the motivating atmosphere that keeps me coming back for.

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