#double-unders

[embodyment]

Dinner was delicious, but deviant. I had plenty of salad, veggies, and meats - but I also indulged with some brazilian cheese bread rolls, wine, and desserts. The desserts were included in the meal, so I just couldn't turn down free dessert. I mean that would be wasteful.I was so stuffed last night and I have a headache now, so in reality I really didn't probably need to indulge. But rather then spiraling, I'm going to just try to get right back into dieting / Keto.

First up on staying dedicated was going to the gym as I should, even though bed was so very very comfy. Pre-WOD was 5x5 front squats, with :03 second hold at the bottom of the squat. These were really hard for me. I stuck to the 15 lb bar so that I could work on my mobility with the movement. On a positive note, I can actually get down and hold the bottom of the squat for 3 seconds without tipping over. It's just the getting back up that is... not so pretty. My upper body falls forward and I rise up almost completely hunched over. I go down pretty straight, so I need to work on rising in the same position as I descend.

The WOD was the CrossFit benchmark workout Annie. The standard workout is 50-40-30-20 and 10 rep rounds of double-unders and sit-ups . I don't have double-unders yet, so I scaled the jump rope part down to half the reps and practiced doing power jumps. There was an 11 minute time cap, but I went over time / did not finish. 150 sit-ups is a lot of sit-ups, believe me! But, I was so close to finished I just kept going and ended up finishing at 12:34.

Next way I'm going to help offset yesterday's indulging dinner is by fasting at work today. I might have a protein shake if I feel super hungry, but right now I'm still feeling so full I don't think I will really need it. I also want to quickly phase back into keto eating and not use yesterday's cheat meal as an excuse to cheat again today. I'm realllllly realllllllllllllly REALLLLLLLLLLLLLLLLLY bad at this part. I already was rationalizing all the restaurants I COULD go eat out at now that I'm definitely not even in Ketosis anymore. But I'm going to rise above, channel all of you amazon people who can cheat without completely imploding, and try to just KCKO!

[petergetsfit]

3/9/17

I’ve been wanting to get some Olympic lifting work in lately since I had some minor technique breakthroughs on the snatch, so I was excited to get to CFSBK today for a snatch-focused workout.

FOR REPS, ALTERNATING DOUBLE TABATA:

Kettlebell Swings w/ Green Kettlebell

Double-Unders

RESULT: This was a fun burner. Double-unders felt good, I was stringing 15+ without a problem once I hit my stride. Tried to take it easy here so I could leave a lot in the tank for the lifting.

EVERY MINUTE ON THE MINUTE FOR 16 MINUTES:

1 Snatch

RESULT: Pulled off a janky 140lbs (PR!), but I was happier with some of my missed attempts at 145lbs which had better technique. As usual, it feels like I hit my stride right at the end of class. The good news is that I’m getting under the heavier lifts consistently now, but I’m having trouble really finishing the catch. The Snatch really is a mental challenge for me, in terms of how much there is to organize. But I do feel like I’m improving.

[queercapwriting]

Hello! Workout question, no problem if this isn't your forte... Any advice/routines for working with a speed rope? S'much appreciated

Ooooh I love my speed rope!!!

Try double-unders – they’re amazing (and… painful? Fair warning! But I love it?), and reallly a great speed rope thing to do!!!

http://www.endofthreefitness.com/a-ridiculously-awesome-yet-brief-guide-to-double-unders/

http://www.menshealth.com/fitness/flight-simulator-workout

[petergetsfit]

2/6/17

Okay, this CFSBK visit I remember. Hopefully I remember the numbers correctly, too?

FOR WEIGHT:

Work up to a medium-heavy set of 8-12 on Close Grip Bench Press

RESULT: I think I got to 165lbs x 8, and then failed it when I tried it again? Rep strength eludes me. I wasn’t too dissatisfied with this, though.

FIVE 2 MINUTE AMRAPS:

20 Double-Unders

10 Squats

5 Chest-to-Bar Pull-Ups

2 Minute Rest between rounds

RESULT: I think I did single-unders and got exactly one round, 10 squats and 3 pull-ups every time. I was happy with this one. I’ve been making (humbling but) smart decisions about my met-cons for the past few work-outs.

[exercisingendomorph]

Double-Under Days

I spake once before about double-unders; here’s the rest. Say it with me now: Some days are not double-under days.

Some days. Are not double-under days.

Some. Days. Are not. Double-under. Days.

I’ve found that, if I follow my own guide--tie my shoes nice and tight, jump like hell--sometimes shit still malfunctions. And I’ve never once, not once, worked myself into a groove with double-unders. 

You know how sometimes a movement will feel off at first but you keep hammering at it and eventually hit your stride? Snatches and wall balls and whatnot? Yeah, that doesn’t happen for me with double-unders. 

If I attempt double-unders, and I hit 20 or more in row, good. It’s a double-under day. 

But if I start jumping and I’m stringing together two or three or six, I need to give up and just do singles. 

Because I will not get them. I won’t hit two or three or six and then 25. That has literally never happened. The only thing that'll happen is I'll whip the ever-loving crap out of my legs, arms, and sometimes face, and fill the gym with a cloud of Shakespearean curses. 

So I've learned to quit. And that’s OK. I once read (the title of) a book called Radical Acceptance. Its thesis (I’m guessing) is that totally accepting what’s so is empowering and we should probably do it. (It could also be about letting extremists into your club, but it’s most likely the other thing.)

Sometimes you power through. Sometimes you whale away at a thing. Sometimes, like Michael Jackson, you don’t stop ‘till you get enough.

And sometimes you save the sadomasochism for a willing sexual partner and live to attempt double-unders another day.

What about you? Is there a movement you have to bag if it’s not working?

 ________________________

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[lean--mean-blog]

New Post has been published on LeanMean

New Post has been published on http://www.leanmean.fit/crossfit-dan-baileys-mainsite-workout/

CrossFit Dan Bailey's Mainsite Workout

CrossFit Dan Bailey’s Mainsite Workout

https://www.youtube.com/watch?v=_yeHHsM3-5I&ebc=ANyPxKrKpd4dA4ZUT4CT0tgFi-MZOIhNBl3zX_SFU6OnEXhn_OXKOhGWFKczBKPCyZehGibwgiFyVen8M2zp_GEwYqAshUsNnA

  100 Double-unders

Five rounds 75 pound Dumbbell deadlift,

10 reps 75 pound Dumbbell front squat,

10 reps 10 Handstand push-ups

100 Double-unders

[jdanastahl]

(via How to Win at Double-Unders)

[thistoughbitch-blog]

The Excitement is Real

My speed rope just came in the mail and I am so damn excited to get going with it. I've always loved jumping rope and hopefully I will be doing double-unders in no time. 

:D