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.