Attack of the mini-Cindys - Brand X Workout

Buy in:
2 minutes double unders
200M run
2 minutes double unders

Got a couple of consecutive double-unders
I think I might be getting closer to the pose running style? I remembered to lean a lot as in the CF Newport beach videos and that seemed to make things work a little better.

5 minute Cindy-5 pull-ups,10 push ups and 15 squats
rest 3 minutes and repeat 3 times.

First round : 3 and 5 squats
Next round: 3
3rd round : 2 and 8 push ups

Push-ups sucked. Just sucked.
I took the squats slowly still trying to feel the hamstrings engaging. Except in the second round when I could see the 5 min mark looming with 15 seconds to go so I abandoned technique, apologised to my knees and knocked them out the fastest I could. Where's the ice bag.


Cash out
5 broad jumps

I did 10 because I need the practise. I do them like a little old man, barely any forward lean and only travel about 2 feet per hop.

Tonight was not my finest hour in Crossfit.

Situp chipper 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Except for the double-unders; I did 200 single unders instead instead. Tuck jumps still bother my knees and I figure it's really only a lack of familiarity with jump rope that's stopping me from getting double unders.

A hardly staggering 28:53.

I think I'm ready to do single DUs LauraR style now and work on linking a few together. Maybe mix and match with 4:1 single unders as well.

Overall it wasn't too hard as I didn't rush at it, just concentrated on keeping moving the whole time.
That stumbled slightly during the burpees. They were a bit of a struggle and there were a few lack of character breaks I'm afraid.

Skill day

Given the running theme of my grizzling about not being able to do double-unders, I put some time in to practising. I've hammered the "I can't do DUs" thing a bit hard lately, time to stop I think, it's going from fun to whiny.

I got a buddy-lee rope the other day and it certainly helps. The rope is very quick and doesn't take much muscle to get moving quickly. I played with lengths a bit. The measurement they give is a bit too long for me and I tied a few loose knots in it to try different lengths and might have gone a little too far.

I did get some double-unders, one at a time, no way they were going to lead to multiples so I backed off and worked on just settling in to the whole jump-rope thing. In the end I got a bit tired and it took me I don't know how many tries to get to 10 continuous single-unders.

It's just a matter of plugging away and getting more comfortable with jumping again, getting a feel for the position of the rope, getting my wrist action smooth, keeping my shoulders relaxed and down, my jumps light.

Should have done this more when I was a kid. Actually I should have done this when I was a kid, I don't remember ever jumping rope. Handstands too. Way too much time with my nose in a book.

The SDHP and ring dip workout tomorrow. Finally, ring dips without something that fries your triceps in there too! Had a little play with the kipping ring dips OPT was doing as I shut up the shed and they do help. Whether it will be enough for me to power out full-depth unassisted dips tomorrow will be interesting to see.

Double Unders and Squats 070914

My osteopath told me nothing heavy for a couple days, but he didn't say anything about jump-rope and squats, so:

Double Unders and Squats

Puppies:
Three rounds for time of:
15 Double-unders
25 Squats

8:36

Double unders done LauraR style, one rep at a time, except for a few I managed to string together. Oh and punctuated with some bad language in my frustration at not being able to get the jolly (not the word I used, repeatedly ) timing right. I probably owe the neighbours an apology.
My achilles tendon felt OK, we'll see what tomorrow holds.
Where's the ice pack.

L-pullups, double unders, GHD situps, back extensions 070813

Puppies:
10-10-10-10 rep rounds of:
h-Pull-ups - What L pull-ups look like when your hamstrings are too tight to straighten your legs out
Double unders - LauraR style. Got a few doubles in there though, uhh, that's two double-unders without stopping.
Swiss ball Sit-ups
Swiss ball Back Extensions

21:21

L-pullups were done with a supinated grip and even then dropped to being singles for the last set.
I'm not going to look back on this one fondly, but I'm at a conference for 3 days and getting home late after sitting listening to lectures all day, so it was good to get off my butt and do something.