CrossFit South Brooklyn

Established 2007

WOD 10.22.09

Posted on

Max Unbroken Double Unders

Athletes will have a 12 minute window to go for a max set of Doubles.  There is no limit on number of attempts, rest as needed.

Post top 3 sets to comments.

Accessory Work
WU 3 R NFT
5-15 Push-Ups
10 OHS, 45lbs

DSC07191
Goose Forward Rolls

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Comments

  1. The Digital Lyceum is nifty! Where did that come from??

    Anybody else having difficulty holding their arms in the right position for typing post Erin?

  4. Made up Erin this morning…was really just happy to have made it to the gym for 7 as baby Finn has taken up singing (i think that is what it is) and likes to practice from about 4 onwards.

    15 x 30kg DSC with 21 pull ups for 4 rounds – 18:21

    Felt pretty rough this morning before i got there, and much worst after. hands are a mess, but happy to have it under my belt and that the kip pull ups are still improving.

  5. This WOD–which I won’t be able to make tonight–inspires me to finally buy my own jumprope. David, where do you get the ones you have at the gym? Maybe we could do a larger order if people are interested.

  6. WARMUP: 3 ROUNDS NFT

    20 GHD S/U10 P/U10 GHD Back Extensions

    GHD + anything = suck

    6K on the ERG 32 minutes. this is 3x what ive ever rowed on the erg before. this was a major suckfest and to think david wanted me to do a 10k. i’ll try to get 7k in the same timeframe the next time i try this (next year)

    PRESS: 5*3

    45*10 (warmup) 75*3, 85*3, 95*3, 95*3, 95*1, 75*5

    my arms were pretty fried at this point so i called it a day. the day off from work and the gym tomorrow is looking really nice right now.

  8. An order for the Rogue shoes is going in this weekend.

    They will be $100 a pair.

    I’ve got:

    Jack “the Animal” – size 8 (1/2 size smaller than reg shoe)

    Samir “Cyclops” – size 9 (1/2 size smaller than reg shoe)

    That right, boys?

  10. I tried to post last night and it apparantly did not put up my comment.anywayIm only sore today in the wrists but I’ve been dizzy since I woke up.

    anyway thank you guys for all your support.I really appreciate it.

    The posters for my con will be printed up on fri. If any of you sat folks could grab a few on your way out and put them up in your local spots I’d be sooooooo grateful!!! Anyone who helps out gets free admish to the con!

  11. Chris: Thats right, but before that can I please, please get someone to let me try out their size 9s so I can make sure these are the right size for me?

    I really hope someone has a pair I could I try on.

  13. FYI–Chris and I will be watching the Yankees smack some Angels ass tonight after crossfit. We’re heading to Korzo at 667 5th ave between 19th/20th. http://www.eurotripbrooklyn.com

    Tonight is burger night and this is the place with the legendary deep-fried burger (which some of you have already enjoyed!). Feel free to join us. Oh, and our friend Paul (also known as “beer jesus”) is bartending and has promised free shots with every yankee run. How’s that for tempting…

  16. If I’m gonna eat a cookie, it damn well better not have soy protein and a calorie count.

    Give me oozy chocolate chip or spicy ginger molasses or give me nothing.

  21. And can you imagine eating them day after day after day???

    (I also love this from the article: “Dr. Siegal says his product is nutritionally sound, but just to be safe, a seven-day supply of multivitamins are included in each weekly package ‘to take care of any deficiencies that might arise,’ he said.” Yeeeaah. Just to be safe. Because the program is totally nutritionally sound.)

  24. I got a good jumprope from my friends at Jack Rabbit on 7th ave. It must be broken though, as I still don’t have double unders.

    I wish I had a friend called Beer Jesus!

  26. My best 3 sets of double unders were 19, 19, 19. Really wanted to get to 20 but just got too tired in the end. My pr was 10 so happy about beating that. Nice job with all the PR’s tonight!

    Afterwards, Mr. Fox worked with a few of us on the overhead squat. That’s a really awkward position for me and will definitely require much practice.

  27. I was really looking forward to this WOD.

    Previously I had been able to get single/double sets (with a max of about 14 sets) but couldn’t string together 2 DUs. About half way through the WOD I still didn’t have a set of 2. Finally, I did several sets of 2 (!) then hit 4 and 3. So my top 3 sets were 2, 3, and 4 – All PRs. I did some more practice after but didn’t break 4. I can’t wait to keep busting out new PRs on this!

  29. My 3rd CrossFit Class at SBK!! You people are alright.

    Warm-up: x310 OHS15 Push-Ups

    Embarrassingly, I broke up the last set into 5’s.. arms were still wrecked from Erin.

    Double Under Attempts:70, 72, 21

    Got a massive headache (wahhh) after the second set of doubles. It felt like my brain was rattling around in my skull on each jump. Laid down for a while and tried at one more attempt at greatness but fell short. 75 is my PR, sorry that I couldn’t break it but happy that 70ish is a “safe” number.

    This actually was more taxing than I thought it would be. Afterwards, I played with some GHD stuff, got a PR on an unsupported Handstand hold (:36) and then cleaned up. Headache kept coming back though.

    Coach Fox, I like the sound of that.

  32. I so did not want to show up today. I hate double unders.

    Successful wod though. The first half of the 12 minutes I worked a double/single/single PR (there has to be a better word for this.) Hit 22, which was good.

    Then for the second half I worked on linking them together. Was shocked when I got two, but then was able to get three consistently. Managed five once, felt a lot smoother than my first 2 earlier in the wod.

    Pretty soon I will have you 200-DU people looking in your rearviews!

  33. Lots of fun working with the 6 and 7pm classes tonight! Great feedback from the double under masters and first timer doublers alike. Lots of PRs all around. Gotta say the folks who got their first DU or first few linked were my favs…Great that Davd surprised me by taking his 3rd ever class at SBK 😉

    PR’d on DUs tonight @ 52.Realized my $30 rope is shit. The $4 green rope served me much better. Good times.

    See y’all Saturday

  34. With one dedicated exposure, it looks like a ton of folks got PR’s and newfound Doubles.

    Perhaps you’ll be seeing this rear it’s head again as Accessory Work or Light workouts like today.

  37. WU:push-ups: 10/5, 5/5,5/5OHS@45lbs, 10, 5/5,5/5

    This was more challenging than expected, probably because my arms are shot from Erin. Started doing 15 pushups and dropped to ten. Want to work on my OHS – I felt a little shaky.

    DU: 43 (pr),33,29 – this was fun but also frustrating. I hate that moment where I feel my rhythm falter and know that there is nothing I can do, the rope will collide with my feet.

    3×10 GHD situps2x10 back extensions.

  38. WU:Push-ups: 15, 15, 10/5 (Arms were really feeling them).OHS: 10, 10, 10. I really love this movement, and liked it a lot in the warm up. Very full body.

    DU: 15, 14, 13. Old PR was 8 so this was huge. I also was able to string them together on just about every attempt so even when I was failing it was with numbers like 4 or 5. This is a huge change. Still doing a crazy tuck jump that looks like a cannon ball. Need to get calmer technique.

    Then did 4×10 back extensions.

  39. Laurel: Wow. I know exactly what you mean when you say “I hate that moment where I feel my rhythm falter and know that there is nothing I can do, the rope will collide with my feet.” In my case, I feel my left wrist faltering, and then, smack! It’s over.

  40. DU: 23, 34, 42. My previous PR was 33 on Monday making up Annie. Prior to that my PR was 22 so I’m stoked with the progression.

    Push ups – 3×15, didn’t feel like messing with OHS so I did some ring work and called it a day. See ya’all on Monday.

  41. I just made up this WOD at home. Previously I could only do single/double/s/d for a total of 16 doubles with no doubles strung directly together.Today I got 5, 6 and 7 strung together! It felt great and I’m really happy with it.

  42. made up “Erin”

    did 4 rounds w/ 20#DBs17:40

    probably should have gone for all 5 rounds, pull ups were mostly in 1s and 2s but felt good.

    did some DU work, got stuck at 11.

  43. I tried timing myself to 200 du’s, but don’t remember my time. Around 6 minutes, I think. The first set was 67, then it fell apart.

    Mind you, this was 20 minutes after doing Barbara, so I was a bit tired.

  44. Good to see everyone again. Hoping to be back more often in the next few weeks.

    Erin as Rx’d: 14:02. Grip was pretty fried from a lot of pull-ups this week. Also, seem to have tweaked my elbow a little bit at the Hopper last weekend, which was also affecting my grip. All things considered, pretty happy although it’s almost a minute off my Erin PR

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