All posts tagged "jump rope"
Short on time and sleep, so I got outside for a few minutes and tried a modified, gymless version of the Crossfit Games Open week 1 workout:
Repeat 5x
Time: 8:23. I thought burpees would be similarly aerobic and take a similar amount of time to the snatches in the posted workout. They got tough. This workout will be harder than I thought. Did 20 pullups and 20 decline pushups before and after.
In the basement whilst doing some laundry:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 544 PR). Progress, my boy! I guess my double unders have been improving with all the crossfitting I’ve been doing. The weird part is my own trusty jump rope felt foreign to me during the warmup and I had a hard time getting started.
Previously: 515 on 8/24/10; 489 on 6/5/10; 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
Some lat and calf prep, then some fun partner gymnastic drills before today’s attempt at the heavy barbell snatch.
Snatch:
FUUUUUUUUUUCK that. I thought ~185 would be cake since 30 reps at 135 wasn’t so bad and I can snatch a 100lb DB with either hand. I just wasn’t able to get under the bar once it got even slightly heavy. There were actually a lot more reps and misses in there today, but this is a decent summary.
Afta afta we had 10 minutes to hit as many consecutive double unders as possible. I only got 3 decent attempts and hit 60, then 61, then 62 (PR). I thought I had more in me.
We had a packed house today for the first workout of 2011! After some basic mobility work, we got into small groups to work on front squats.
Front squats:
Then, a torn hand-friendly workout from the 2010 NY/NJ Crossfit Sectionals. Using a barbell loaded with 155lb:
Total time: 6:23. Pretty happy with this time. I actually tried this one in March with less than spectacular results since I was using a foreign jump rope and couldn’t get my DUs going. What a difference a good rope makes! Also happy to hit 265 on the front squat, which felt pretty easy.
Started the morning off with some light rowing and some foam rolling on the quads. Then we were challenged to jump over a stack of mats in a few different ways. They were stacked about 48” high and I was able to just clear it a few times. Fun! Then it was time for another go at the 20 rep squats. First some light squatting to prepare the legs, then:
Squats
I upped the weight despite failing on my last attempt since I was sure I could hit it. The same shit happened where the bar slid off my back because I lost the tension in my arms, which is frustrating because my legs were doing ok. Quick AMRAP afterwards:
AMRAP in 10 minutes
I only completed 4 full rounds + 25 DUs, which is crud. I was slogging on the thrusters and my shoulders just got really fatigued (yesterday’s HSPUs probably didn’t help), which impacted the DUs in later rounds. I was glad to get some exposure to thrusters though and the weight seemed totally manageable.
Weigh-in: 181lb
Getting my intervals in:
Repeat 16x, resting 15 sec between sets.
Mostly high-knee-sprint-in-place skipping with double unders mixed in every 2-3 rounds. This is a tough one.
One of my faves, outside in the sun:
I rested 60 seconds after the 3 min intervals, 45 sec after the 2 min, 30 sec after the 1 min, and 15 sec after the 30 sec. Total burpees: 116. Pretty shitty score, but I’m just not in top shape right now.
Previously: 123 on 5/26/09; 126 on 12/13/08; 118 on 11/2/08; 110 on 9/1/08; 113 on 2/18/08
Out behind the Old Stone House tonight:
The first and last jump rope sections were high-knee-sprint-in-place, but the middle was a lighter skip because of the box jumps. The decline pushups were done with my hands on the wall I used for box jumps.
Previously: 9/13/09
Out by the Old Stone House on this lovely cool evening:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 515 (PR). Glad to finally hit 500 on this one. That first set was smooth like chocolate milk. Finished up with 6 x 50m sprints on the turf field.
Previously: 489 on 6/5/10; 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
A jump-centric night workout by the Old Stone House:
AMRAP in 20 minutes.
Total score: 9 rounds +9 pushups. Man, that was a lot of jumping. Used the brick wall near the OSH for the wall jumps (which was the toughest part) and the decline pushups. I was gunning for 10 rounds but fell short. My brain has a hard time dealing with unknown quantities in these AMRAP workouts - telling my body to keep working for X more minutes. I bet if I timed myself for 10 rounds, I’d be able to finish it in under 20 mins since I could keep telling myself ‘2 more rounds, 1 more round’ - I’ll have to try it for comparison. But really I just need to learn to shut my brain off and WORK.
I’m still easing back into the serious workouts, so I kept this circuit short:
Total time: 6:20.
I only tripped up on the rope once during the set of 30, otherwise all DUs were unbroken. Cooled down afterward with some light rope skipping and pushups.
Repeat 8x, no rest.
In the basement, so burpees were full ROM - touching the ceiling at the top. First time doing burpees in a while. No wrist pain. Felt good.
After almost a week of complete rest (inactivity), I was chomping at the bit to get some kind of workout in. Took the old rope out on the roof deck on this balmy holiday evening and was delighted to find that jumping rope didn’t hurt anything.
Repeat 12x, resting 30 sec between sets.
Some intervals were standard high-knee-sprint-in-place, some were pure double unders. I strung together 51 consecutive double unders in one set, which is almost a PR. Anyway, it felt good to sweat again (and not just from the sweltering heat).
In the basement after putting Ms. Smalls to bed:
Total work time: 10 minutes, resting 1 minute between sets. Total score = 489, which is an PR and I cut the rest in half.
Previously: 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
