Double-Unders

All posts tagged Double-Unders

WOD 2014-03-25

Posted by bronick on March 26, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/158/norcal-crossfit-mar-25th-2014

WOD #1: “Flight Simulator” – Double-unders

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD #2: 3 Rounds

  • 200m Farmer Walk (24kg KB)
  • 20 burpees (to target)

Results:

  • #1 – This ended up being 10 minutes of double-under practice. Which I really needed and actually finally started getting back into a rhythm of single-double and I think I even managed a double-double one or twice.
  • #2 – 15 min cut-off… We did this with a partner, so to keep things moving, I opted to move on whenever my partner finished the Rx work. So the last 2 rounds I only did 3x50m farmer walks. And when he finished 200m, I would stop my burpees, which was usually around 15 except for the last round.

 

CrossFit Open Workout 14.1

Posted by bronick on March 1, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/132/norcal-crossfit-mar-1st-2014
http://games.crossfit.com/workouts/the-open/2014

WOD: 10 AMRAP

  • 30 Double-unders
  • 15 Power Snatches (75/55)

RESULTS: 2 rounds + 12 double-unders (102 total reps)

Am I happy with that? Not really.

This is the same workout we did for the first ever Crossfit Open workout back in 2011, and compared to my 11.1 score, this kinda sucked. I was almost an entire round less. But I’m not surprised based on how inconsistent my training has been and how bad my eating has been.

As I knew it would be, the double-unders are what got me. What really killed me was the 2nd round of double-unders. My pattern for most of that round was… single, single, double, single, single, failed-double… single, single, double, single, single, failed-double… Doing 6 jumps for every 1 counted rep was a lot of wasted work. I really need to start working on double-unders again, which means I need to get a new jump rope.

But I did finish the workout and it was quite the workout for me… here is my offical athlete profile on the Game’s site: http://games.crossfit.com/athlete/33228

 

WOD 2014-02-13

Posted by bronick on February 14, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/117/norcal-crossfit-feb-13th-2014

WOD:

  • 4 minutes:
    • 400m run
    • AMRAP Double unders
  • 4 minutes:
    • 400m run
    • AMRAP lunges (45#)
  • 4 minutes:
    • 400m run
    • AMRAP Snatch (135#)
  • 2 minute rest
  • 400m sprint

Results:

  • 12 Double-unders (+ 24 singles)
  • 4 lunges
  • 1 snatch (95#)
  • 2:10

I dropped the weight on the snatch and also subbed single-single-double for the double-unders. The first run wasn’t too bad and I had over 1 min to do the double-unders. However, after the jump rope the runs took a lot longer and I had more like 30s or 15s for the other movements by the time I got back to my station (which was on the far end of the gym from the door).

The sprint actually was not too bad, and Rick even commented on much improved on that compared to the rest of the workout. The 2 minutes rest really helped. However the 400m sprint was more like 3 100m sprints with some jog/walk in between. I just can’t keep up the sprinting intensity that long.

 

WOD 2014-02-07

Posted by bronick on February 7, 2014
Posted in: WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/108/norcal-crossfit-feb-7th-2013

WOD #1: Split Squats 3-3-3-3-3
Results: 75#, 95#, 125#, 135#, 145#

WOD #2:  50 HSPU, Every minute perform 20 DU
Results: 10 minute cap, 27 HSPU off box and subbing 40 singles

I just was not fast enough on the jump rope, the 40 singles took up most of the minute so I was only getting a few HSPU in each time.

CrossFit Games Open WOD #1

Posted by bronick on March 26, 2011
Posted in: CrossFit Games, WOD. Tagged: , . 5 comments

OPEN WOD #1:
10 minute AMRAP:
• 30 double-unders
• 15 Power snatch 75#

RESULTS:
3 rounds + 5 double-unders

A whole round more than I was hoping for!! j/k … For someone who can barely do double-unders, I’m pretty happy. I actually did a few set of several double-unders in a row. They may not have been pretty, bit I got them done and I have the lashes to prove it.

Not sure why I finally ended up deciding to do this, but figured why not. I really need to find some motivation again, hopefully this will help me get excited again and also give me some benchmarks to improve on.

2011-03-15 WOD – 32 min AMRAP

Posted by bronick on March 15, 2011
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WOD:

It was the birthday of Austin B  (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:

Max Rounds in 32 Minutes of:

  • 3 Power Snatches @ 135#’s/ 95#’s
  • 5 Squat Cleans @ 135#’s/ 95#’s
  • 15 Push Ups
  • 20 Jumping Lunges
  • 35 Double Under’s
  • 50 foot 45# plate carry (plate can not touch your body)

RESULTS:

5 round + 43 (thru lunges) @95#

32 min is a long time.

Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.

2011-01-20 WOD – Split Jerks, 3×33+33, and Pushups

Posted by bronick on January 20, 2011
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WOD:
Split Jerk 1-1-1-1-1-1

3 Rounds for Time of:

  • 33 Wall Ball Shots
  • 33 Double Unders

Rest 2 minutes then…..Max Push Up’s in 3 minutes

RESTULS:

185# Split Jerk
6:43 w/ 14# medball and 17 single/double combinations.
52 Push-ups

It seem like its been forever since I did any heavy overhead oly… I did realize one thing was that while I kept hearing “put your had wider will make it easier”, for me, it actually didn’t. I failed at 175# with a wider grip, but when I came back in I got 185#. This was not a PR by any means, but its been a while since I’ve done the movement and also I am trying to truly let the bar rest on my shoulders to get the technique dialed in. I need to get back to the oly classes at some point here.

As for the metcon, I ended up with a 14# medball as it was either that or the 6# one due to the size of the class. For the double-unders, he said we could sub with 33 singles… so I did a mix. Since I can’t get double-double, but I can do single-double… I counted 17 double-unders, which meant that I did at least 17 singles as well.

As for the push-ups, well they just sucked…

2010-12-20 WOD – Kimmy

Posted by bronick on December 20, 2010
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WOD:  Kimmy’s birthday WOD

4 Rds:

  • 10 overhead squats 115/75
  • Overhead carry 115/75 across the gym
  • 10 burpees over the bar

Plus 50 dbl unders after rd 2 & 4.

RESULTS:
18:00 @ 75#

I dropped the weight down quite a bit since my wrist tend to have issues… and they did anyway. First two rounds weren’t that bad, but the last two took quite some time.  And the burpees after doing the overhead stuff kinda sucked too. I really need to past this complaining…. one of the guys actually commented that I was making excuses before the workout even began when I was talking about my wrists. Its true… granted some of it is physical issues, but part of is mental. And thats the part I need to work on.

Note to self – Practice double-unders, the single + double takes way way way to much effort.

2010-11-08 WOD – Overhead Squats and 4 Rounds

Posted by bronick on November 8, 2010
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WOD:
Overhead Squat something heavy (relative to each person obviously)
5-5-5-5-5

4 Rounds for Time:

  • 20 Back Squats @ 135
  • 10 30″ Box Jumps ( you can use your hands)
  • 50 Double Unders (sub 50 singles if absolutely necessary just keep moving)

RESULTS:
65-95-115-135
13:49 @ 115#, single+double

Pretty happy with the overhead squats, last time I did them back in June for a 1 rep max I only got to 140#.  Although my wrists are so happy with them ;-P As for the metcon, dropping down to 115# was a good. Enough that I couldn’t power straight thru all 20, but didn’t have to re-rack the bar either. Just paused a few (ok, maybe more than a few) times. For the double unders, I ended up doing 25 single and 25 doubles because I can’t get more than one double under at a time. I have to go single, double, single, double, etc… But I did do the 30″ box!

WOD – Front Squats, Power Snatch, an F***ing Double-unders

Posted by bronick on September 20, 2010
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WOD:
3 Rounds for time:

  • 10 Front Squats @ 135#’s
  • 50 Double Under’s
  • 10 Power Snatches @ 135#’s
  • 25 Double Under’s

RESULTS:

When I saw this WOD, I read it as: 10 front squats, 50 lashes, 10 power snatch, 25 lashes… ;-P That’s because my jump rope is made with a steel cable, so when it gets ya… it REALY gets ya and leaves a nice red mark. The outcome…

25:01 @ 105#

All I have to say about this workout is… f***ing double-unders!! I’m getting better at them, but still can’t string them together. However, I can string together 1 single and 1 double-under… so I did ALL the required double-unders for the workout this way, which means I  did at least as many singles. I actually managed to string up to 14 of these together, which is a lot more than I’ve done in the past. Definitely getting better with the wrists.

According to Rick, the average time was around 16min. I was really trying to get under 25min, but the last few double-unders just won’t cooperate ;-P I was quite wiped after this one and only had about 10 lashes :-D