Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
I scaled down to 5 rounds. The first round was 7 unbroken L-pull-ups. The second set was a broken set of 7 tuck pull ups. Subsequent sets were broken sets of dead hang pull-ups
10:03
Ring practice, double under practice
Wednesday, March 31, 2010
Monday, March 29, 2010
Ultra Speed Cable Jump Rope
I received my new ultra speed cable jump rope from Rogue Fitness right in time for the double unders in todays workout. Initially, I was underwhelmed, but once I gave them a try my feelings changed. Jumping rope never felt so fluid. I'd attempted double unders before, but the leather rope I was using wasn't up to the task. Witht he ultra speed cable jump rope, I even managed to chain together 12 double unders in a row. I know that isn't incredibly impressive, but this was my first real workout with double unders.
Day 1 Back to Crossfit
Mid May 2009 I suffered a complete rupture of my left distal biceps tendon while attempting a 445 lb deadlift. At the time I was probably in the best physical condition of my lift. I was following the Crossfit mainpage WOD with some additional strength work thrown in. I was in the best condition I'd ever been in, as well as being as strong as I had ever been.
Recovery was slow, and after 4 months I was able to return to strength training. I avoided any type of explosive lifts, and just focused on the slow grinding lifts to regain my strength. I've gradually worked back into more explosive lifting, and just finished a cycle of the Kettlebell Rite of Passage as lined out in Pavel Tsatsouline's Enter the Kettlebell. I managed to attain the strength goals of the workout(press a KB of half bodyweight), but never hit the conditioning goal(200 snatches in 10 minutes of 24kg kettlebell).
Today, I resumed following the crossfit daily workout. I scaled the workout down, but for my first day back and my first attempt at double unders, it wasn't so bad.
Monday 3-29-2010
5 rounds
50 double unders
40 box jumps
30 kb swings
Scaled to:
4 rounds
20 double unders
10 box jumps
10 kb swings
10:48
I probably should have knocked out an additional round, but I told myself at ten minutes I'd finish the round I was on and call it a day. The double unders in Vibram five fingers on concrete was a little rough, but I got the feel for it after a while. None the less, I figured to ease back into it for my first go.
Good thing, too. I just saw tomorrow's WOD. Those heavy front squats are going to be rough following today's double unders and box jumps.
Recovery was slow, and after 4 months I was able to return to strength training. I avoided any type of explosive lifts, and just focused on the slow grinding lifts to regain my strength. I've gradually worked back into more explosive lifting, and just finished a cycle of the Kettlebell Rite of Passage as lined out in Pavel Tsatsouline's Enter the Kettlebell. I managed to attain the strength goals of the workout(press a KB of half bodyweight), but never hit the conditioning goal(200 snatches in 10 minutes of 24kg kettlebell).
Today, I resumed following the crossfit daily workout. I scaled the workout down, but for my first day back and my first attempt at double unders, it wasn't so bad.
Monday 3-29-2010
5 rounds
50 double unders
40 box jumps
30 kb swings
Scaled to:
4 rounds
20 double unders
10 box jumps
10 kb swings
10:48
I probably should have knocked out an additional round, but I told myself at ten minutes I'd finish the round I was on and call it a day. The double unders in Vibram five fingers on concrete was a little rough, but I got the feel for it after a while. None the less, I figured to ease back into it for my first go.
Good thing, too. I just saw tomorrow's WOD. Those heavy front squats are going to be rough following today's double unders and box jumps.
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