Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for double unders
WOD #336 – 18 March 2011
W/U: 5 min DUs (31 – PR), 10 min @ 1 min (4 high back jerk, 4 hollow rock, 4 pull up- banded)
WOD: 4 Rounds
5 Hang Squat Cleans, 135/95 – scaled @ 55#
15 Ring Dips – red band
30 Box Jumps, 24/20 – 4×45#+1×15# plates (15.5″)
time = 9:07
WOD #328 – 4 March 2011
W/U: 5 min DUs, 10 min @ 1 min (4 snatch balance, 4 superman, 15 plank hold)
WOD: “One Dumbbell”
5 Rounds
10 DB Snatch – 20#
3 Weighted Pull-ups – banded
10 DB Box Jumps – 4×45# + 1×10# plates = 15″
3 Weighted Pull-ups – banded
time = 9:15
notes: huge milestone – 26 consecutive DUs!! metcon was so scaled that the time is irrelevant.
WOD #325 – 1 March 2011
W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)
WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)
time = 24:28
notes: I need to learn to DU. Closest I came to puking in over a year.
WOD #252 – 7 October 2010
W/U: lax ball, foam roll, fire hydrant, V sit, 20 toe-to-bar
WOD: Deadlift 1-1-1-1
125×5, 155-175-185-195-200(5# PR)
Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts – 100#
25 Double Unders
time = 6:46
Notes: first time at 200#! WOOT!!
WOD #237 – 8 September 2010
W/U: 3x(stretch, foam roll, 10 sit, 10 KB, 10 lunge)
WOD: Press 1-1-1-1-1-1-1
35×5, 55, 60, 65, 70, DNF
4 Rounds
Run 400m
50 Double Unders - scaled to 15 BJ’s (17.5″)
time = 13:40
Notes: due to palm rips, could not hold jump rope. scaled DUs to BJs with 4×45# + 2×15# = 17.5″
WOD #196 – 5 July 2010
W/U: run 1 lap, dynamic stretches
WOD: Squat 1-1-1-1-1-1-1
65×3-85-105-115-125-130-135-140
3 Rounds
10 DB Push Press (50lb/30lb) – scaled to 25#
50 Double Unders – scaled to 30
time = 5:31
WOD #191 – 25 June 2010
W/U: 3x(10 SPT/OHS, 10 pushups, 20 sec HSH, 5 ring dips)
WOD: 5 Rounds
50 Double Unders or 20 Burpees - scaled to 40 DUs
30 KB Swings (1.5/1)
20 Ring Dips – scaled to black/red bands rnds 1-3, blue band rnds 4-5
Rest 1 Minute
time splits = 4:58, 11:12, 17:51, 25:02, 32:15
WOD #181 – 7 June 2010
W/U: 1000m row, 3x(10 OHS, 10 SPT, 10 sit up, 10 push up)
WOD: Front Squat 2-2-2-2-2
65-85-105-115-120(1)-120(1)
3 Rounds
10 Hang Squat Snatch (75/55) – scaled to 35#
60 Double Unders - scaled to 30 DUs
time = 10:01
Notes: one hot mess.
WOD #174 – 25 May 2010
W/U: group sprints, 2x(run 1 lap, row 200m, 10 KB, 10 pull ups, 20 DUs)
WOD: For Time:
Run 800m
Row 1000m
50 KB Swings (1.5/1)
50 Box Jumps
200 Double Unders - scaled to 100 DUs
time = 23:26
Notes: First time I have done DUs as 1-2-1-2-1-2 instead of 1-1-2-1-1-2. Big day.
WOD#150 – 12 April 2010
W/U: group sprints
WOD: Front Squat 2-2-2-1-1-1
65-85-105-115-125(F)-105
42 Unbroken Double Unders (scaled to 21 broken)
21 Burpees
30 DUs (15 broken)
15 Burpees
18 DUs (9 broken)
9 Burpees
time: 6:28
notes: first WOD after 3 weeks off due to medical mystery illness/issues. so happy to be back that i almost didn’t care how badly it went. then, of course, got my normal self-competitive game face on. happy with the metcon considering my unadulturated hatred for burpees. unhappy with the FS only because I know I have done more weight before the 3 weeks off. and my form was for crap.
this week also happens to be the inaugural (sp?) PCF Goal Board week. there is a big a$$ white board high on the main wall now for everyone to name their goat of the moment. the Goal Board, or Goat Board, as i like to call it currently has a goal date of 7/15/10. So, your name and your goat go up and you work on it. something to shoot for, all out there in black and white for everyone to see. my goat/goal is 10 REAL push ups and 3 REAL pull ups. time to get crackin!
