Jan 21 2010 - Double-Under Trouble 2

Oly Practice (all reps w/25kg)

Snatch DL 3 sets of 5 reps

Snatch Jump 3 sets of 3 reps

Snatch Pull 10 sets of 3 reps

GB WOD

25 Hip Bridges (155#)

DL 225#x5, 255#x3, 285#x10 reps

AQAP 5 rounds:

. 15 KB Swings (53#)

. 20 Box Jumps (24")

. 25 Double-unders

Loved the deadlifting, as usual. Overall, the metcon went well, I finished in 14:01. The double-unders, however, gave me fits. I alternate singles and doubles, since I haven't practiced enough to string two doubles in a row. I was able to count my misses on my arm tonight. 19 stripes of shame. (To see the whole arm click the pic.)

Jan 19 2010 - Run, run as fast as you can...

Snatch Drills
Following Greg Everett's progression for learning the snatch
Overhead Squat 15kg x 5 reps x 2 sets
Snatch-grip Deadlift 25kg x 5 reps x 5 sets
Mid-Hang Snatch jump 25kg x3 reps x 8 sets
M-H Snatch Jump + DL 25 kg x 1 rep x 5 sets
Working on developing better form.

2 hours Rest

GB WOD
100 Double-Unders
Press 80# x 5 reps, 90# x 3 reps, 100# x 10 reps
AMRAP 15 minites:
. 380m Run
. 15 Push-Press (95#)

Completed 5 rounds of the conditioning workout. The run felt good. I worked on a couple of running drills before we started. I was definitely working hard, but felt smooth and was passing people pretty regularly. I had to break the push-press up in to two or three sets each round. One of the other crossfitters was finishing the push-press way ahead of me each time, then I'd pass him on the run. Upper body strength is still a relative limitation for me.

DEC 15 2009 - Double Trouble

Strength
Strict Chin-ups 3 sets for max reps

Conditioning
5 rounds As Quickly As Possible
. 7 Deadlifts (115kg)
. 21 Double-Unders

I was ready for the double-unders to give me fits. During my warm-up I did several sets, made some adjustments to the rope length, and began cussing. I couldn't seem to string more than two double-unders together without tangling the rope. Oddly, they went pretty smotthly during the workout. Maybe double-unders are like jokes, the more I think about them, the worse I perform.

The original prescription for thw deadlifts was 315 pounds, which is the heaviest I've ever lifted for one rep. I scaled to just over 80% of my most recent 5 rep max. It was heavy enough that I spent slightly more time on deadlifts than double-unders. Total workout time - 18:11.