50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups
Post time to comments.
compare to 2.15.10
Suggested Back-Off Week
Accessory Work
Kipping Pull-Up Practice
Caitlin C's Overhead Squats
Congratulations to Luisa P and Gabe E on their recent engagement!
Upcoming Foundations Cycles:
May Evening Cycle
Dates: 5/12-6/7
Times: 8pm-9:15pm
Register Here!
May Morning Cycle
Dates: 5/20-6/14
Times 10am-11:15am
Register Here!
Annie10:30my sit ups suck
Active Recovery will ne at 7pm for the the next few weeks.
And, at a reduced price for SBK-ers!
Did this at home….finally made a breakthrough on DUs, I think. Hop *up*! 11:36.
LBBS 195x3x5Annie 6:11
Calves were in a lot of pain during this WOD. Guess I was not fully recovered from yesterday’s Tough Mudder.
Warmup:-Various jumps-Plank holds
Skill Work:-Kipping swings-Kipping pullups 4-5 sets of 5.
Annie:7:42PR-This was 46 secs faster than in February. Like last time, all double unders were unbroken until the last 10 where I got caught up on the first one. My situps have gotten faster but I still take way too long. One day I hope to do them all unbroken.
Bad day at the office = good day at CFSBK
Kipping practice–I’m starting to get the swinging concept.
Annie with box jumps (sub 1 box jump = 2 DU) 11:09.
1 double under!!!
Weighted chin-up singles:
20, 30, 40, 50, 60, 63
I really wish my shoulder wasn’t acting up. I’m very keen to go back to lifting and doing overhead work.
Annie in 8:57 (PR). Old time was 12:22 so very happy about this.
Fox gave me a little tip on DUs that has really helped recently: jump higher!
Fun times tonight at 6pm. Feel like I have the kipping pull ups. Can comfortably string together 7. Like the pushing away from the bar part.
Subbed box jumps for DUs in Annie due to a little 1st rib issue. Used the 20″ box. Finally got a feel for the hip extension component. Thanks for the form tips Shane and Fox. 9:02
split jerk work with david
(63×3, 83×3)93×2, 103×1, 113×1, 123xF, 123×1, 133×1, 138×1
138 is a huge jerk PR for me, it was fairly ugly (along with some other reps) but went up. need to focus on a better spit and not doing the “kick stand” with my back leg
did some strict pull ups, kettlebell snatchs and cleans then called it a day!
tough mudder was AMAZING yesterday and they are having one in NJ november 20th. i plan on racing and YOU SHOULD TOO!
My favorite benchmark wodAnnie: 6:44pr
Was keeping par with Vincent for first three rounds, then he just pulled away.All rounds unbroken except the first DU (43). caught my shoe – damn it!
Weighted chin-up fun! Max effort singles: 15lb,30lb,45lb,58lb (PR), 68F
Annie: 7:06. Last time it was ~9 something, but my pre-starting strength PR was 7:07 I think. I realized today that I should be working on faster double unders. I’ve got them linked up, now I need to get Dan and Scott quick.
Looking forward to the next strength cycle – I really like getting to test my max prior to the cycle.
Foundations WOD:
Max Deadlift, 5 working sets of 3 reps each.
Result: Reason #23,456,968 to break up with my personal trainer.
125lbs.
6:09 pr by 8 seconds. I’d like to get a sub-6 but it’s going to be tough to trim another 10 seconds off that time. 2 slips with the rope, sit-ups were unbroken.
I also didn’t use anchors. I’ve never been a fan, but I think I might start using them to see if they don’t trim a few seconds off my time. Every second counts.
IRONMAN 2
cobble hill cinema. thursday @ 11:55pm.
buying tix wednesday am.
any takers?
7:34 on Annie. PR by 12 seconds. I think 30 and 10 were unbroken, the other rounds I had a couple of catches. Always frustrating. situps unbroken but slowed at the end. First time using an anchor and I think it hurt rather than helped.
Weighted pull ups (going for 1 rep max) – 15, 30, 40, 50, 55
Warm up – planks and jump rope work
Worked on kipping – a little stiff but i get it a lot better then i did before – thanks David and Jess F.!
Annie: (sub box jump for the double unders) 10:46
Worked handstands
Also, while attempting double unders, was able to get 10 in a row which was a PR
overall, a good night.
14:04PR annie
Felt really drained today. Dont know if it was food or humidity.
Either way it was a good day for Annie. !st time Ive gotten through the WOD doing all the DUs. I hit a couple really long streaks of 15-20.
I started off really slow on my 1st set of DUs and was behind the pack the whole time.
Some how my post didn’t go up. So here it is for completeness.
Weighted chins. 30, 58, 77, 92, 102F.
Was planning on doing Annie at about 60% intensity but then got my first 43 doubles unbroken so I hit it hard after that.
8:45. Big PR, last time was 11:11 which in and of itself was a big PR.
Got to rest. Body is not recovering fully and I need to back off. Wednesday I think it will be just foam rolling and skill work.
Annie11:51*
This was the first time I did this (like Shaun) with strict DUs – not “attempts”. I was a little frazzled and behind in the first round because I had no coordination for the DUs but I finally settled in half way through the set of 40.
*The asterisk is for Fox because I admitted to him that maybe 2 or 3 of the DUs were not totally legit. : )
CONGRATS Katie on your first DU!!
Kipping PracticeOn Friday night, Katie and I practiced kipping and I ended up being able to kip to a point where I could muscle up the rest of the pullup. It was the first band-free time I got my chin above the bar but it was neither a kipping pullup nor a strict pullup but some weird monster hybrid. (We did 10 singles, then 10 negatives.) My form felt way better Monday and I was able to string 2 kipping pullups a few times using just the momentum of the movement.
annie 6:36 about 30 seconds off my last time. pleased.