Tagged: double unders

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

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ID

I don’t go often to the gym on Saturday, mostly because of scheduling issues. Saturdays are usually special, too: chippers. They take longer and there’s a lot of reps of a lot of exercises. It’s demanding physically and mentally because it seems to take forever at time. And because people used to sign in for Saturday morning classes, the chicken out at the last minute when they saw the WOD (taking space from others), the head coach decided that he wouldn’t be posting the Saturday WOD – it’s a surprise, nad you’ll know about it when you get  there.:)

So I had no clue what I was getting myself into this morning. Here’s what was on the board: Dirty Dozen.  For time – 25 walking lunges, 20 pullups, 50 box jumps 20in, 20 double unders, 25 ring dips, 20 knees to elbows, 30 KB swings 2 pood, 30 situps, 20 hang squat cleans, 25 back extension, 30 wall balls 20lbs and 3 rope climb. Phew! Lot’s do do, 40min cap.

Surprisingly, it wasn’t all that brutal. Demanding, yes.  We more or less all went at the same pace at the beginning – done with the box jumps before the 5min mark. We started to sperate at the ring dips. Some are slower, some are faster. I actually finished second, with a time of 18:48. NOT Rx! 

That pissed me off. You see, we had to use the 2 pood KB, and I thought I had one – none are labelled. Turns out I had a 1.5 pood. Wish I’d known that at the beginning, not at the next to last swing. The training remains, mind you, but I didn’t Rx because of weight ID. It stinks.

Still happy – have a nice weekend!

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

HSPU

Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Rope Burn

Today was a nice training day. Still hurt, mind you, but still good – the mind was in a good place.

The skill was double unders and rope climb. My DU haven’t changed – I still suck at them, but I decided a while back that they would not get the better of me, and they haven’t. I still frown when I whip myself, but it’s form trying to understand what I’m doing wrong. The rope climb is ok… not great, but I don’t suck at it either. I’ve yet to master a controlled descent – one where I won’t burn my ankle. And yes, saying I’ve got rope burn on an ankle sounds terribly wrong out of context. 🙂

The WOD was… partially unpleasant. 12 min AMRAP: 30 squats, 15 burpees, 30 sit-ups  I did 3 rounds and 5 burpees. I paced myself throughout and keep my mind quiet. Didn’t look too much at the clock or at the people around me. I was was in a good zone… not beast mode, but one where I stand strong. I most likely would’ve done better, but the sit-ups got the best of me. It’s been a while since I got in that zone. Felt good.

On the butterfly pull-up front, I had a smallish break through. I got advice on my legs – keeping them together instead of apart while doing the butterfly kip. It generate more energy and I finally got 3 in a row, and quite easily, too! 🙂

On the muscle up front: still can’t 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Birthday WOD

So as it happens, the coach DID create a WOD for my birthday. Unfortunately, the Mrs invited me for breakfast – how can I say no? More on this later (the WOD, not the breakfast)

Today was honestly a good training day. We started with double under work. I managed to do 3 in a row, twice! I did not get frustrated nor angry.. I was actually pretty zen, trying to work on the technique. We then moved on to the WOD.

For time: 10-9-8-7-6-5-4-3-2-1 – chest to bar, box jumps 30in and GHD situps. Honestly, since the Open, I’ve discovered I like the gymnastic moves like the C2B. I flew through the set of 10, and then paced myself. I finished in 14:40 Rx. I even butterflied a few C2B. Not in a row, but hey, it’s a start.

And now, the birthday WOD. As I’m leaving for Quebec City almost straight after working out Friday, I’ll describe it now. I told myself that if I did have a birthday WOD, I’d do it on the Friday if I couldn’t on the real day. Many would be angry if I did not. So here it is – My Birthday WOD:

For time – 36 double unders, 36 chest 2 bar, 36 double unders, 36 OH Squat 95lbs, 36 double unders, 36 wall balls, 36 double unders. Oh, and there’s 3 burpees on the minute, every minute, too. All the good stuff my coach know I love to hate. Except the C2B now. I’m trying to have a positive approach to it – it’s stuff that I need to work on anyway. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

F*** wallballs

I had started this blog saying I’d write the good, the bad and the ugly. Well, today was WOD 13.3, and the ugly.

Fuck Wallballs. The WOD went so bad that I actually left the gym straight for outside after timing out, not even caring about my score. At the moment, I still don’t know my score.

It went bad, it sucked like you wouldn’t believe. I’m angry and frustrated at myself, the universe and my performance. I can do better, I have done better. I’m not sure if I want to yell, hit something or cry. I’m in a dark place in my head right now, one that I hate visiting, and it’s not fun.

Today, the WOD got to me – fuck you, WOD.

Oh, and today is also my 100th post. Thanks to all who’ve read about the road I travel to the Spartan Race.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

This week at the Open

Well, 13.3 is out. Not what I expected, or wanted, at all. At least there are no burpees. So:

WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

This is a repeat of last year’s 12.4. I did Karen last Friday, so I know it’ll suck. I won’t even be scared about the muscle ups, I’m not going to get there – 90 DU separate us.

I might do it tomorrow… I’ll see.