Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
compare to 8.19.09
Accessory Work
WU: 3 Rounds NFT of:
5-10 Ring Dips
20 Pulls on the Erg
Elevated Samson
Timing Some Sit-Ups
my goal for the day is just to get an under. 😛
ps I would really love it if any of you crossfitters who will be displaced during 11/7-8 would come and volunteer! we are really short handed and aside from my eternal love you will also get free beer food and a neat tshirt! plus the chance to meet harvey pekar jonathan ames et al!!
pls let me know via emailThank you!
Woot! A workout I can do with my bum finger. Now if only I could do it well. Eventually the doubles will be better.
http://www.nytimes.com/2009/10/28/dining/28Rudn.html
Anti-Paleo diet.
this is not a forearm heavy workout, so i think i will return tonight! hooray.
i hate double unders but i did get 5 linked last time, so i will work on that.
regan: will be happy to help. i sent you a fb.
Hmmm… I’ll be happy to just match my old numbers, although deep down I would like to completely crush them with a 500-550 performance.
Tomorrow the commanding General of 4th MLG will be here so unfortunately I will be unable to attend this evenings class. We have to make this place look perfect uhggg! I will do this wod with box jumps once i get home(if ever).
My knees and shings are PURPLE from doing those deadlifts yesterday. I know some abrasion is expected, but I’m walking around on eggplants here.
That was supposed to be “shins.” What kind of editor am I?
Mike, have fun with that field day.
Looking forward to this. As much accessory work as I do with the jump rope, double-under WODs are where I gain the most ground in technique.
rowing WOD last night with bjorn
WU10min row increasing speed every 300m by 10sec.
WOD15min row at a 12-16 stroke rate.
1st 5min 15s/m 2:05/500m pace2nd 5min 14s/m 2:02/500m pace3rd 5min 14s/m 1:58/500m pace
CD10min row decreasing speed every 300m by 10sec
felt good, but this was tough!
bummed i can’t get to CFSBK at all this week. see you kids saturday.
Tam, you are a terrible editor. You may need another pep talk from Mickey. But I bruised my knees pretty good too, if it makes you feel any better.
Rowed last night at a globo gym where I have a 5 day pass.
After a 10 minute warm-up and some work on sets of 10 and 20 pulls, I rowed 2000 meters in 7:05.5 at about 90-95% intensity. This was my first time rowing 2000 meters for time and wanted to go under 7:00. Next time, I guess.
Tamson – you saying that made me realize with surprise that mine aren’t! For the first time after one of these deadlift WODS I am not all bruised up and bleeding on the shins… it’s partially that I wore pants this time rather than shorts, but I think it’s also a matter of getting the knees back and out of the way of the bar as it is coming up.
P.s. I tried to look at the photo you posted and my work thought it was too questionable to let me see…
I wore pants, too! Cropped ones, but pants and socks. I think I went a little overboard with the weight.
The photo isn’t as bad as your work thinks, but it is right on the end. Mostly just silly.
anyone have a lab coat they can lend me?
wasted two hours going to home depot. didn’t quite realize that walking over the gowanus expwy would be a hassle.
Anyone who is interested in developing a deeper love/HATE relationship with the erg (rower), I have the opportunity for you.Row 500 meters for time at 10 AM on December 12th at the Row New York “Jingle Mingle”
“Row New York is a unique non-profit organization that combines intensive rowing activities with individualized academic support to empower girls in New York City to pursue excellence in all facets of their lives.” Plus, my best friend is Head Coach.
http://www.rownewyork.org/
See how your rowing performance compares to that of a bunch of 14-17 y/o girls. Don’t worry, they won’t make fun of you when you lose.
Injured or hurt my back. Took it easy on the wod. Didnt count but did about 30-50 DUs per set and 8-15 situps per set
Hooray for double unders. Mine went really well today.
DU: 42/19/11/13
SU: 43/25/24/15
by the last two rounds i wasn’t able to link them together well, so for the last round I just went single/single/double, hence the better number. But for the first round I got up to linking 6 at one point, and was able to consistently link together 3. My jumps were crazy high but I clealry noticed that as I focused on keeping my arms down i could link better… i also noticed that I was really tight all over while jumping.
yeah i don’t know if my ego is strong enough to compare my rowing with 14-17 yo girls.
ack my post here got deleted
du
42/19/11/13
su 43/25/24/15
i had a whole commentary but i don’t want to write it again.
swapped du with a 20kg kettlebell. needless to say it sucked. lost count during the first round and just said screw it. probably did close to 100 of each.
feel like my knee is a week or so away from being 100% so im trying not to do anything dumb. yet.
SU: 54/35/25/12DU: 1/2/4/1
for a grand total of 134
First time getting double unders in class, which was exciting.
made up the DL/PU wod @ 265 (rx’d). 8.5 rounds, a little dissapointed in this as I was shooting for 10, but wasn’t really feeling it.
OMG. the guy in that times article is kind of my hero and anti-hero. economy candy is my favorite place on earth. also, the thought of an all white bread and fruit diet is so ill that it may have turned me off of ALL food forever. on that note, trying to make it to class tomorrow morning!
Warm Up3 Rounds (NFT)20 pulls on the erg/5 ring dips/30 second elevated Samson stretch per leg
WODMovement |2:00|1:30|1:00| :30DUs | 45 | 20 | 15 | 10 = 90Sit Ups | 55 | 36 | 27 | 14 = 132
Total Reps: 222
I got 203 when we did this in August, subbing box jumps for DUs. So to beat that score doing doubles feels pretty good, especially since I wasn’t counting fouls.
Double under: 69 26 20 23 = 138Sit-ups: 55 35 25 10 = 125
…for a total of 268. Also got a PR at the end of the WOD by stringing together 22 DUs. Other than the subpar second round of DUs, I’m happy with my effort.
Very sad to not make it in tonight, I missed you all.
Did the WOD at the Ft. Hamilton Gym on the basketball court as it was the only place with enough room for the DU’s
DU: 104, 59, 48, 30SU: 65, 40, 27, 14Total: 387Pretty happy since I didn’t even have DU’s last time we did this. That time I subbed BJ (107) and got 128 on SU. So my SU’s improved and I got DU’s!
Oh, wanted to make a note that my left shoulder really tightened up during DU’s and it was a pain timing myself.
Warm-up: 20 stroke rowing, stretch, 6/5/5 consecutive ring dips! Old max consecutive ring dip was 5! I really liked the elevated samson stretch.
WOD:DU: 100/55/45/30 = 230SU: 60/40/26/16 = 142total: 372
Previous breakdown was: DU: 168, SU: 131 = 299! Very happy with this improvement.
Post-WOD: playing with handstand push-ups; two white bands linked up to make a spotting device. 3×4.
Nice numbers David Mak!
Ring dip 5×3 fun today with David and Nick (on pull-ups).
WU: BW, BW12kg, 16kg, 45#, 24kg, 24kg
Then finally got to make up the Burpee/BJ wod, which David absolutely killed.
3:50 – My legs would not jump. They felt like steel. I had many step ups and then made up for them with Nick style burpees 😉
DU’s: 45, 43, 18, 37 = 143SU’s: 45, 25, 20, 8 = 98Total = 241
My first round of du’s blew. I was too worried about counting to really get in a flow. But, I eventually relaxed and my last round were all linked, giving me a new PR! Situps suck for me, always. Must get better. Overall happy with my performance considering the last time we did this I got 187.
First time trying ring dips with a band. Still challenging and something I need to continue to work on. Also worked more on pullups focusing on the negative. Trying to get used to my grips but right now I feel like that won’t happen any time soon.
David showed a couple of us an assisted handstand with the bands so maybe a handstand pushup wod is in our near future???
Ok last thing, way to stick with those jumps Reagan! Looking better everyday.
Sorry for the misspelling Regan! Tam, you would have caught that right? 😉
We need these for the new gym.
https://shakeweightformen.com/ver2/index.asp
Warmup 3RNFT: 20 hard pulls on Erg, :30 of PNF based elevated Samson and 6 ring dips.
Workout: Doubles and Situps.
Rope broke in first round, and then I grabbed a rope that was too long. So ended up pinching the rope and jumping with it between my fingers rather than using the handle on one side.
DU: 38/21/28/18SU: 55/35/20/9
Total 224. Slightly worse than last time, but I still feel like the doubles were a lot better.
DUs: 20/14/9/8 = 51SUs: 51/36/24/12=123Total = 174(DUs are a work in progress but I’m just happy to be doing them in a WOD.)
I liked the whiteband ring dips.
Congrats StephW, David Mak and everyone who got new PRs!
Cloyde – you didn’t go grocery shopping, did you?
Made up the push presses tonight and did the double under/sit up WOD.
Push Press (22x5x2,32×5)42×3,62×3,72x3PR,77xFx1,77x2xF,77x1xF
DUs:28/9/7/1=45SUs (no abmat):67/41/28/14=150Total=195
DUs 11, 11, 10, 3 w/ a PR of 5 in a row w/ some onesies in between.Sit ups 46, 20, 17, 12130 total
Gotta do more situps.
Today was fun.
Aw I love you Jess.Even if your yankees stole my show from tv tonight 🙂
I dont even know what to write for my score
I think I did ten consective singles?hit my head X80accidentally pulled shoe off X1tangled wrist Xinfinitum
I liked working on the rings alothopefully me and the jumprope will be less of a jerry lewis act soon, but thank you David, I really feel like you helped me ALOT and I really appreciate the motivation from Fox(es)
Warm-Up:1000m Row at 18 s/r
Ring Dip LadderPerform +1 Strict Ring Dips Unbroken with a :30 rest after you come off the rings. So not like a normal ladder where theres a time limit to complete the work. It looks like this:1RD (:30r) 2RDs (:30r) 3RDs (:30r)…I got to 8 and then slipped out of my support terminating the ladder.
21-15-9Burpee/Box Jump3:04
Way over my 2:00 goal but clearly I didn’t do the math of 90 reps in 120 seconds when I put that out there. this hurt exactly how I thought it would. For me, a workout like this is something that is 100% mental. The movements are easy enough and the reps are low enough that you just need to go at it at hard as humanly possible without stopping or slowing down. just keep yelling “GO!!!” in your head and deal with the discomfort when you’re done.
Vincent said I didn’t open my hips on some of the box jumps. gross.
Good to be back after a week out, feeling a little rusty lately…
WOD:DU: 113/ 60/ 40/ 25 = 238SU: 45 / 30/ 15/ 7 = 97Totall = 335 which is a nice improvement from last time (283), yet SU were the same last time (97) – definitely a HUGE room for improvement here.
Unrelated question: anybody knows a cool site/store for shower curtains ?
I did the 12 min DU one, and I got my first double under! (at least I’m pretty sure I got one) Now I just need more. Practice!
Made up the push-press WOD–95, 105, 115, 115, 115, 105, 95. Form wasn’t great so I didn’t try to go as heavy as possible.
Katie, I share your feelings about double unders, I’m “pretty sure” I got them too. Next time, I’d like someone to stand nearby, make sure, and applaud. 😉