All posts tagged "jump rope"
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
Short on time and long on sandbag:
Finished in 12:48. I used the double unders as bookends just to see how much harder the second set would be than the first. They were much harder.
Headed to the turf at Washington Park for a quick lunchtime workout in the sun:
Repeat 10x, no rest.
The plank offered me a chance to catch my breath but it kept the shoulders burning, which hampered my burpees a bit. It felt nice to skip rope on the turf once I got my rhythm going.
Complete as many double unders as you can in 10 minutes. Every time you miss or stop, crank out 5 pullups.
Total DUs: 202 +9 fouls (45 pullups). Slight improvement from last time. This one’s all about maintaining technique in the face of fatigue. Since my pullup bar is a short walk from my jump rope area, I really wanted to minimize the fouls. Next time I’ll run to and from the bar instead of strolling like an oaf.
Previously: 159 on 12/15/09
Saw this on Keith’s blog and thought I’d give it a shot for a quick conditioning workout. Loaded up a barbell with 155lb:
Total time: 9:56. Coach Keith blew my doors off. I kept the bar on the floor and power cleaned it up to the rack position for each set of front squats, as specified. This motivated me to make sure that all sets of squats were unbroken. All sets of double unders were spent wrestling with a shitty rope. Took a nice steam afterwards.
Got to the kung fu school early enough for a quick conditioning circuit:
AMRAP in 10 minutes.
Total rounds: 5 +13 squats. The pushups slowed me down the most here, but it was a nice circuit to get the sweat going.
Getting my intervals in:
Repeat 20x, resting 15 sec between sets.
Alternated between high-knee-sprint-in-place skipping and double unders each round. Once fatigue sets in, both become really difficult. Hard work. Finished with 3 x 5 standing wheel rollouts.
Poached from Crossfit Virtuosity:
Repeat 5x
Total time: 4:20. This is a good short, intense, burpee-centric workout that will hopefully help me get my 100 burpee time down. I was shooting for sub 4 and I had a shot at it, but I had to take a few breaths during the burpee portion.
I started by practicing my handstands and spent 3 min total in a solid wall-assisted handstand position (50 sec, 30 sec, 30 sec, 40 sec, 30 sec). I reviewed my notes from my sessions with Coach Keith before I started and felt strong. I maintained the hollow position, kept my shoulders active, and started with a solid position before inverting myself against the wall. Then the circuit:
Repeat 5x, resting 30 sec between exercises.
This sucked and reinforced my decision to clean up my diet and to get serious about conditioning.
Lifted a nifty New Year’s themed workout. It’s 2010, so it’s all about Tabatas (20/10, get it?):
The first two were exercises I ‘liked’ and the second two were ones that I didn’t. I think this was also my first time doing tabata pullups.
Inspired by a workout from Coach Keith:
Complete as many double unders as you can in 10 minutes. Every time you miss or stop, crank out 5 pullups.
Total DUs: 159 +12 fouls (60 pullups)
Couldn’t get into a good rhythm today and feel pretty crumby about this score. Also worth noting - I had to walk a bit to get to my pullup bar and back.
Kicked things off with 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pullups, not for time.
Repeat 20x, resting 15 sec between sets. Tried to maintain high-knee-sprint-in-place skipping, but fatigue destroyed my form and I lost my rhythm in the later rounds.
