As predicted – Double Unders! No Open is complete without them. I’m pleased to note that I’ve come a long way from my first open in 2015 when I could only get about 10 in a row. In this workout, my first 5 rounds were unbroken. And then my rope broke. That cost me a bit of time, first trying to fix my rope and then going to find another one. Nothing like having to think quick when you’re breathing hard. The next five rounds were a bit slower as I couldn’t string as many together as I would have liked, but it’s all good. Thrusters were split up into 5-4, and then 3-3-3 after round 5. Last round was a push and managed to get 5-4, which I’m really happy with. This one sneaks up on you and I tried breathing as much as possible but Round 6 is where things start happening. Round 8-10 were strange as in my mind I wanted to get back on the bar but my body didnt want to – I had to physically tell myself to get back on it. I was thinking between 10-15 minutes max for this workout but I totally overestimated the power of jelly legs on double unders! It really humbles you. All in all a great 5 weeks of testing one’s fitness – thoroughly enjoyed it!
A: Thruster Technique working on the bars. Short progression. Front squat Push press Thruster Build to WOD weight B: WOD 15 Min EMOM: min1- 40s max thrusters @ 50/35 – 35/20 – 25/10kg (red wolves do clusters) min2- 40s max reps DU/Skips min3- 100m…
Run 400m Then 2 rounds of:
10 forward backward leg swings
10 side to side leg swings
10 shoulder windmills
Technique A: Double-Unders (No measure)
Technique Work on the DU + practice time +- 5min and 3-5 attempts at any of the following: ( can do the same for single unders)
50 reps for time
50 reps as relaxed as possible.
B: WOD: (rnds.reps) For time complete: 15 min AMRAP of:
50 DU/ 100 skips
18 KBS 32/24kg
It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!
This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.
I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.
2 lap run
15 Push Up/Calf Stretch
15 Pass Throughs
3 x 5 Minute AMRAPS
Row 60 cal
Max Knees to Chest
40 Box Step Ups
Max Air Squats
250 Double Unders
Max Reps KB Swings
Round 1: 25 Knees to chest Round 2: 35 Air Squats Round 3: 0 (got to 35 situps)
I have not consumed any meat, or (leavened) bread since January 10, and I must say, the effects are rather positive. Even in my training. Sometimes I feel like my heart is bursting out of my chest, but that kinda happens anyway. The past 21 days have been fueled by plants and it’s been really good!
B: Conditioning EMOM 16 Min EMOM
Odd: 15 Burpee Ball Slams 10/7/5kg
Even : 40/50/60 DU or Skips
c: Helenish Sprint 3 Rounds 3 Rounds for time:
21 KBS (24kg)
15 Goblet squats ( can use a weight plate ) (24kg)
9 Chest 2 bar/ pull ups/ ring rows