Double Under Challenge Done

My back is still feeling "Christine" but, given that tonight is New Year's which means I may not feel like working out tomorrow due to excessive drinking tonight (plus, I'm not sure if CrossFit Regina is even open Jan. 1) I didn't want a stretch of four days or so when I was completely inactive.

Since I had fallen about eight days behind on the December Double Under Challenge, I thought a little skipping would be just what the doctor ordered. I only needed to make up 220 DUs, so I decided to do it for time.

It took 6:50. Not bad, but certainly not great.

"Christine"

Three rounds, for time, of:

500m row
12 bodyweight deadlifts (185 lbs)
21 20-inch box jumps

I think this was the first time I've done this benchmark, at least with bodyweight deadlifts. Back in February, I did it with 135lbs and it took me 13:14.

When I stepped on the scale this morning, it said 178.6, but the scale at CrossFit Regina said 183 and a bit, (though angdesj swears the scale reads heavy) so I decided to go a bit higher than my actual weight rather than a bit less.

Time was 13:41 or thereabouts. My DL technique needs work, as my back is pretty stiff right now.

Back Squats and Petranek Fitness Test

Back Squats: 5-5-5 using 85 per cent of your one-rep max for all three rounds.

My one-rep max is 265, so that means I had to do 225lbs. However, I had a math error so I did 215 for the first set and made up for it by doing an extra rep in the second:

215(5)-225(6)-225(5)


Petranek fitness test:

Row 500m
40 squats (after the back squats and rowing, my legs were none too happy about this)
30 sit-ups
20 push-ups
10 pull-ups

Time: 4:23. I'm pretty happy with that.

Do double unders without the "under"

Is that Shae at :08 in this infomercial for a ropless jumprope? I'd like to think so.

"Barbara"

God this WOD sucks.

Five rounds of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest three minutes between rounds.

Round 1: 3:39
Round 2: 5:20
Round 3: 5:54
Round 4: 5:32
Round 5: 5:28

Total work time: 25:45.



(Times are approximate at the moment. I will change them to the accurate times when I find the piece of paper I wrote them on)

This WOD just made my bucket list

"CrossFit Disco"

Maybe for my two-year Crossfit anniversary in May, Robin will let me pick a workout. If so, here it is:


70 DUs
60 KB snatches
50 box jumps
40 wall ball burpees (why have we never done these?)
30 CTB pull-ups
20 clean and jerks
10 clapping push-ups.

Overhead Squats x3 then Rowing/DUs

OHS 3-3-3-3-3
125-135-145-155-160(PR)

Then, for time:
1km row
200 double unders

12:01

"Helland Back"

Did this yesterday.

21-15-9-15-21 of:

Sumo deadlift high pulls (75lbs)
Russian twists (35lbs)
Push-ups

Time was 11:09

Rowing Sprints

Row for 2 minutes x 5. Record distance rowed.

Rest 5 minutes between each two-minute sprint.

Funny enough, I've had this tiny little voice in the back of my head for a little while now and it's been saying "You don't row enough." Maybe that voice was Robin, because this is the second WOD that had rowing in it this week that I've done.

I don't particularly like rowing, Tyler's CrossFit Rule #1 is that if I don't like doing something, I need to do more of it.

So, yeah, rowing sprints. Not a particularly stellar bunch of results for my first workday noontime WOD, but that's what I get for stuffing my face with Christmas goodies for the better part of a morning.

1. 590m
2. 562m
3. 557m
4. 542m
5. 554m
---------
Total = 2805m

Oh, speaking of stuff I don't like doing, I did a no-hands rope climb as part of my warm-up. I'm going to try to do that more often.

Bench Press x 5, GHDs, Plank Hold, Rope Climb

Bench press 5-5-5-5-5

115-125-135-145(2)-145(3)

I am weak. WEAK!!

Max GHDs in a minute: 31

Plank hold: 2:32

Hands-only rope climb from seated position: 9 seconds.

"Kelly Overboard"

For time, five rounds of:

500m row
30 24" box jump
30 wall ball

A better name for this would be something like "Your Leg Muscles Will Hate You."

I took too many breaks, and for too long, during the WB and the jumps.

Time was 33:16.

.

"Josh"

21 overhead squats (95 lbs)
42 pull-ups
15 OHS
30 PLU
9 OHS
18 PLU

Time was 10:29.

Working out across from Leya helped. If I am keeping up with her, I know I am doing good.

Deadlifts x 5, then more Deadlifts and Box Jumps

First part: Deadlifts 5-5-5-5-5

Deadlifting guru Harlan says your five-rep max is supposed to be 72 per cent of your one-rep max. For me and my piddly little 315 max DL, that would be around 225.

Today, I also experimented with an alternate grip on the bar, and I think it helped.

185-205-225-245-255.

Then it was a metcon, for time:

10-9-8-7-6-5-4-3-2-1 reps of

Deadlifts (using 60 per cent of your five-rep max)
Box jumps

I did this with 155lbs and the 24-inch box, because we don't have enough 20-inchers.

I was neck-and-neck with the Janimal the whole time. That girl is relentless and just keeps coming like the Terminator.

I'm sure I sacrificed some form in the later rounds, which is why I'm not a huge fan of DL for time. I realize that you should worry about form first and time second, but that's hard for me to do in the heat of the workout.

Time was 6:08

AMRAP Burpees and Bell Swings

In 20 minutes, as many rounds as possible of:
20 burpees
20 55lb bell swings

I got 6 round, plus 20 burpees and 4 bell swings.

Strength Club: The Total

First time at Strength Club, and the first time doing a CrossFit Total. I had previous one-rep for back squats and deadlifts, but nothing in recent memory for shoulder presses.

Back Squat x 1: 265lb
Previous max was 235 from a month ago. I'm pretty happy with this number. I actually probably go a bit too low on these, which makes it harder to come back up.


Shoulder Press x 1: 125lb
For my previous warm-up, I did 105, so I was going to start at 115. Then Kurt yells, "Ah, do 125." I think, "What the hell," and I put another 10lbs on the bar.

Then I fail, and yell an impolite thing at Kurt before the bar is even back in the rack.

I taped my wrists for the second try, get myself a little pissed off, and get it overhead. I tried at 130 and got it overhead, but had to walk forward a bit to get it so it doesn't count.


Deadlift x 1: 315lb
I need to work on my deadlift technique BAD. I got 315, but I should be able to lift more than that.


Total: 705

It's a start.

Overhead Lunges and Burpees

Five rounds of:
20 overhead lunges (45lbs)
21 burpees.

I did them as walking lunges with a barbell plate.

Time was 14:37

"Wall Ball Annie"

50-40-30-20-10 of:
Double Unders
Wall Ball

This was yesterday's WOD, which I missed because I slept late. I thought I would go to CFR this morning and make it up.

Today's WOD was front squats and five rope climbs, which is really what I should be doing because those are the things I'm weak at, but I felt I needed to get my heart pumping after eating ice cream floats yesterday. (I only had one cup, but I "topped it up" numerous times.)

In the first round, for the first time ever, I did 50 DUs in a row. My previous best was 40, and I had only done that the one time and never more than 35 any other time that I can remember. I think the difference was that I was using a speed rope rather than the thicker, black ones.

Of course, after 50 DUs, wall balls just killed me. I think it took me at least six sets to get to 50.

In the second round, I wanted to have another big set of DUs. Instead, I got 3. It took two more sets to get to 40. Then wall balls were just brutal. My first set was 10, then it was in the 6-7 range for the rest.

It was pretty much the same story for the rest of the workout. DUs were over pretty quickly, but then the wall balls would brutalize me.

Before I started the WOD, I had set a goal of 15 minutes. I finished in 13:31.

Oh, Zuzana

CrossFit Regina was recently closed for the weekend, so OCD Chris very helpfully provided some workouts you can do at home.
If none of those strike your fancy, you could always do one of Zuzana's routines.

They, uh, seem to be working for her. Just sayin'.