Strength and Conditioning 8/7/2012
Many of you probably see some of the more seasoned guys and gals doing some wicked sounding jump roping in the box. You probably think to yourself, “WTF, im NEVER gonna get those down!” Well guess what everyone, at one time was in the same position that you are in, thinking the same thing that you’re thinking. However, people didnt just wake up one day and all of a sudden have the ability to do double unders, they PRACTICED. They continued to fight the good fight to master this skill and sooner or later they were able to overcome the 3 to 1 “single unders” curse … Ya know, there are so many skills that one must perfect in crossfit, but not all can be mastered at the same time.. you must choose just one or two to continuously work on.. Double Unders, Kipping, Hand Stand Pushups, Ring Dips, etc are all kind of this “arsenal of weaponry” people have under their belts.. the more you have the better… But again, choosing one and getting that skill down prior to moving onto another one is pretty dam important.. I would assume that all of you would one day like to string 100 double unders straight and hear that ever so crisp sound of the rope whipping under your feet, but lets shoot for 1 first, then 2, then 3 and so on …… sooner or later you will not have to pray to the “double under fairy” hoping that “today” you have your double unders down…. Practice makes perfect !
Today we will start our 100 days of double unders challenge.. It’s pretty simple, i’ve done this in the past at my old box (crossfit Inland valley) and i must say the first few days are really rough, but the reward of getting a few double unders down is priceless…….
So today is day 1 of our challenge.. We simply do 1 double under.. day 2 we will do 2 double unders, day 3 we will do 3 double unders and so on and so forth for 100 days……. now these dont have to be unbroken double unders (we’ll get there) but they do have to be legit reps…. now the key is here, if you miss a day of double unders, lets say day 20, on day 21 you must do 21 double unders + the previous 20 from the day before, which totals 41 double unders… So the key is consistency ! be consistent and this skill will come around much easier and sooner than later we’ll be doing double unders in WODS like no ones business ! —— The challenge starts NOW—–
Day 1 – 100 days of double unders
STRENGTH: PUSH JERK
3-3-3-3-3
CONDITIONING:
A. FOR TIME
5 Rounds for time:
5 S2O (shoulder to overhead) 155/105
10 deadlifts 155/105
15 ring dips
“IF YOU ARE SUCCESFUL YOU WILL WIN FALSE FRIENDS AND TRUE ENEMIES” –SUCCEED ANYWAYS !–
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
This WOD looks so damn fun. Can’t wait.
Sub 7 min goal for me!
Ughhh my arch enemy… Ring dips… But like you said practice makes perfect! And doing it in our gym couldn’t be a better place. Lettts get it!
This wod looks so fun and im not going to be able to do it cause I’m not feeling well):
I am going to start the double under challenge though, I’m excited! I hope through doing this i finally string dus by the end of the 100 days cause I’ll be commited to practicing
175# 3 reps for push jerk
Wod: 135# 13:34 (if I remember correctly) this WOD was a beast!
Push jerk #85
12:47 #70
Ring dips were killer!
Push jerk #100
First double under (ever)
Wod: #65
Push ups instead of ring dips.
Time: 9:00
Another fun filled morning!
800m Run
Push Jerk 175#
WOD 13:02 Rx/135
REST
WOD2 5rd
30yd prowler
50 abmat
25 vurpees
REST
200 DUBS
AWESOME JOB EIGHTERS! AND KGB FOR STICKING AROUND AND DOIN ALL THAT EXTRA TRAINING!!!!
I thought the weight was #155?
Good stuff Flash, i like the Volume brotha! Hit those dubs every day and when it comes time to hit em when your beat, you’ll have no problem. Just believe in yourself and the repitition. With dubs, more is always better
Push jerk 85#
Wod 8:27 70#
My arms are still shaky from those ring dips
Feeling stronger! Push Jerk #55
5 S2O #45
10 dead lifts #45
15 tricep push ups
9:58
Push Jerk: 125#
Wod: 12:13 105# Arms smoked after 1st round of ring dips switched to push ups kepts arms close to body. Day 4 of strike food and feeling blah.
Not happy about today… kinked my neck bad on the 3rd set/2nd rep of jerks @175 which allowed for no further jerks to follow. Figured i would be fine to wod if i dropped down to 135 and took it easy but realized as soon as the clock started it wouldn’t be smart to continue with S2O. Exchanged S2O for burpees per Erics suggestion and ended up around 12 minutes to finish. It didn’t feel great but it just goes to show even if you are inured you can still get in a descent work. All you gotta do is scale it down…the beauty of crossfit
10:04 @ 95#
Push jerk 135#
WOD RX
14:57.. Not too happy with that, probably a bit heavy, especially the ring dips back to the push jerks…. The ring dips got rediculous, we also put a timecap on this of 15 minutes prior to the start of the WOD this morning.. barely squeeked in…
This was a lot tougher than it looked on paper. Was right there with Aaron hoping for the 7-8 min rang. But the heavy push jerks prior ruind the chances of that ever becoming reality. Lol.
PJ #215
WOD 11:11 Rx. Almost got sub 11 but had to many failed attempts. But this one rocked me for sure.
Talkin to you on the phone about this made me nervous bro. We’ll see how well my shoulders hold up. Who knows, maybe ill have one of those magical days. Good job buddy!
14:55 at 45#
not the best but finished under 15 mins
Nice job Verenice!
Push Jerk: 180
WOD:
10:59 RX
6:00 class killed it! Loved the intensity.
Yeehaw!!!
130# pj
WOD:
7:24
95#
Plan A of all push press went out the window after round one. Went to all split jerks. : o
Insanely fun!
Boom!
Push Jerk: #250
Wod: 6:45Rx (Got my goal of sub 7mins)
Awesome WOD, CRAZY energy in the box today. Good Job folks!
Push jerk #75,95,110, 125, 135
WOD
#115
Blue band on ring dips
11:55
My push jerk for the WOD was mostly push press. For some reason couldn’t get under the bar. Great job to everyone at the 5 and 6pm classes.
Forgot.. Push jerk triple. #200
3 rep Push Jerk 175#
WOD: 12:08 RX
Loved the competition and energy at the 6pm class! That RX weight got a lil heavy for me at the end but pushed through
Keep up the hard work everyone!
#105 Pjerk
#75
5 S2O PJs
10 Deads
15 RingDips w/ Blue
8:36
Today was really hard for my shoulder but I did The best I could. I suppose its better to live to wod another day than to injure myself even more. frustrating
wod:
started with 85# but had to strip the weight to 65#
finished 7… (something, a little after Mel)
thank you Ray, Trent, Josh and Aaron for being my pit crew mid wod.
Push jerk 100#
Wod 8:38 85#
Push ups
Push jerk
125#
Wod
10:22 rx on s2o split jerked it.
5ring dips and 10ring dips with band every round. Killer wod!