Double Under Efficiency

Workout:
3 Rounds
15 Power cleans (85 lbs)
20 Push-ups

2 Rounds
2 Minutes Air bike
75 Double-unders

1 Round
1 mile run

Score: 17:29

Fitting in a workout today has been a struggle. Its 9:30 pm, everyone is asleep which means I have the garage to myself.

I’m determined to work out. All these movements I enjoy and it’s a longer piece which means I don’t have to sprint. I hate sprits. Hate. Anyways, this workout is very straight forward. All movements done unbroken even the Double-unders, however after playing back the video I have realized how inefficient I am with this movement. Its clear need to work on keeping my jump lower to the ground and my arms to my sides. This will come in time, right now I’m just using extra energy.

I would like to note that this workout was designed to do 21 calories on the airbike. My bike stopped working in the middle of the workout so I decided to work for 2 minutes which I normally can get 21 cals accomplished no problem.  

Glad to have this workout done and now it’s time for bed.

Re-test

19.2, the second workout of the 2019 CrossFit Open, is a repeat from two years ago. The combination of gymnastics and heavy barbell had me excited and nervous, that I won’t be able to beat my pervious score.

Right out of the gate I was a little too confident and decided to ignore my plan of 9-8-8 on the toes-to-bar. Instead I did an aggressive set of 15-10. Due to this decision my core was taxed and it became like toes-to-bar workout.

The other two movements felt good. Double-unders I tripped on the 3 round and the squat cleans got heavier as the workout progressed which was the intention.

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Toes-to-bar
50 Double-unders
15 Squat cleans (85lbs)
25 Toes-to-bar
50 Double-unders
13 Squat cleans (115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
11 Squat cleans (145lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
9 Squat cleans (175lbs) If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
7 Squat cleans (205lbs)
20 minute time cap

Score: 256 split time 11:00 (2019)

Score: 256 split time 10:54 (2016)

I was hoping to improve my score from 2 years ago but I tied it. When I think about the big picture, 2 kids later, and training by myself, with the little time I have. I’m should be thrilled, but I’m not.

No Hinging

Today’s workout is based around protecting my lower back due to yesterday injury. I’m feeling better however I’m going to avoid hinging for the rest of the week.

This was a quick mindless workout that I was able to jump right into. No real pain points other than having to switch up my hand positions to keep myself moving on the the Push-ups.

Perfect flush workout that didn’t take too much time. Most importantly my back was pain free.

For Time:
100 Double-unders, 50 Reverse lunges, 25 Push-ups
80 Double-unders, 40 Reverse lunges, 20 Push-ups
60 Double-unders, 30 Reverse lunges, 15 Push-ups
40 Double-unders, 20 Reverse lunges, 10 Push-ups
20 Double-unders, 10 Reverse lunges, 5 Push-ups

Score: 9:09

Sprint to the Finish

This mornings workout was a fun one. Three quick sprints with descending reps and weighs. I suggest doing a round of 6 reps of each movement before jumping into the workout so it’s not a total shock to the body.

Lungs and lower body caught up with me. Squatting every other movement hurt, with a combination of the body weight movement made this workout intense, quickly. Definitely a workout I would like to retest in the evening instead of 6am. Overall glad I was able to get the workout in before the family woke up.

For time: 
12-9-6
Double-Unders (90-60-30)
Front Squats (95lbs)
12-9-6
Toes-to-rings
Hang Squat cleans (85lbs)
12-9-6
Bar facing burpees
Thrusters (65lbs)

Score 15:01

Slow and Steady

I’m on a 10 day workout stretch so this was a perfect amount of work to keep the body moving. The original workout I wanted to do had Assault Bike instead of box jumps. With the loud 80’s Airdyne from my grandmother I try not to use it in the morning, so I don’t wake up the family. Box jumps is a great alternative and really works the legs heading into the Push Jerks.

WOD:
AMRAP in 15 minutes
60 Double-Unders
30 Box Jumps (20″)
10 Push Jerks (85lbs)

Score: 4 rounds

Fast and easy flush workout. I was surprised how much I felt my legs on the Push-Jerks after the Box Jumps, for me that was the most challenging part of the workout. Since I don’t own a box I found that stacking plates to the desired box height works just fine. Its a pain for set up and clean up but it turns into part of my warm-up and cool-down.

All About the Traps

Working out by myself in the morning is hard to do. Often it’s the only time I get. It’s nice to do movements with kettlebells and bodyweight so I can jump right into a workout. Yes, not the best idea to skip a warm-up but when the weights are light enough and I’m tight on time, sometimes I do.

WOD:
6 Round for time:
12 Kettlebell Snatches (1 pood)
12 Burpees
50 Double-Unders

Score: 14:25

The combination of alternating Kettlebell snatches, Burpees and Double-Unders kept my traps engaged for almost the entire workout. Perfect morning workout, you can get straight to it without a lot of thought or strategy.

6-round morning garage WOD with a kettlebell and a jump rope