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.

Time Cap

Workout:
Team of 2:
3 rounds
400-meter run (together)
50 Bar Facing Burpees
9 Rope Climbs

Directly into:
21 Clean and Jerks (115/85 lbs)
21 Clean and Jerks (135/95 lbs)
21 Clean and Jerks (155/105 lbs)
21 Clean and Jerks (185/125 lbs)
21 Clean and Jerks (205/135 lbs)

Score: 66 reps of the Clean and Jerks

This workout is all about the Clean and Jerks. We finished the first part in 15 minutes flat, which gave us 15 minutes to get in as many C&J as possible. My partner and I decided to do single on the jerks which was the right strategy for us. These reps were slow and felt very heavy from the beginning.

My main focus was on my bracing, breathing and keeping my form while I was under such fatigue.

Overall great workout, and a perfect combination after not touching a barbell for a few weeks.


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.