September 12, 2012
September 17, 2012

After a long met-con on Tuesday, we broke things apart Thursday and went for shorter duration and reps, with slightly heavier weights. Before we got to that part, however, we spent a little time reviewing an essential CF skill in Double Unders.

2min Jump Rope; 
20 Squats, 20 Scorpions, 20 Cossack Lunges; 
50 Jump Rope Skips; 
Samson Stretch 1min/side 
Double Unders 

Skill work is essential if we are to improve on our goats, but sometimes simply practicing on your own isn’t enough. Yes, it’s important, and practicing on the things you’re not good is an essential must. However, sometimes we need to work on these skills with someone else watching. We’ve all had that overflow of frustration when you try, and try, and try again, but you can’t seem to figure out just what is giving you trouble or causing you to break down. This is why we implement class-based skill-sessions, as it affords each of us dedicated practice time on a skill element with someone else watching to help remind us of the correct form, technique, body posture, etc. With this in mind, class set about working on double unders for roughly 10min, resting as needed, with everyone broken out into the following groups:

(1) Consistently hitting 20+ DUs = Flight Simulator (5, 10, 15, 20, 25, etc.);
(2) Consistently hitting 10+ DUs = Flight Simulator Jr. (2, 4, 6, 8, 10, etc.);
(3) Hitting between 2-10 DUs = work highest number of reps possible, so each attempt is an AMRAP attempt;
(4) No DUs = begin by working singles into one DU, and if then work towards doing a few singles, a double, then back to singles again (with the next step being singles, double, singles, double, etc.) 

4 x 30sec On, 30sec Off of 
Power Clean, 
DB Push Press, & 
Box Side Steps

After completion of the DU session, everyone got to put the ropes away and prepare for the day’s met-con, four rounds of 30 seconds On, 30 seconds of rest, with each round made up of three different exercises: Power Cleans, DB Push Press, and Box Side Steps. Class worked in groups of 3, with everyone proceeding through the workout in the same order, meaning everyone started with the cleans and finished with the box side-steps. Weights for the power cleans were set at 45, 65, 95, 115, and 135. Weights for the push press were RX’d at 1/2 body weight for guys, and 1/3 BW for the ladies (so as a 200lb guy, my RX’d would be 50lb DBs).

Although athletes could choose which weights to use, everyone was give a goal of at least 10reps for the first round. It’s no real surprise that reps would perhaps decline over the course of 4 rounds, and the goal was to keep those reps between 5-10 across all 4 rounds. This (should’ve) made put both the cleans and push press at moderately-heavy weight, allowing athletes to continuously work across all 30 seconds, rather than going too heavy, and only completing 5-10 seconds of real work during the 30second time block.

Another great class during another fine fall day. A lot of absent faces these past two weeks who should be making their return over the next couple of classes. In the meantime, enjoy the start to this weekend, and get ready to come kick-@$$ on Sunday (Elements class will include our Pull-Up retest to see where everyone is at, followed by some KB Swing form work). See you then.



  1. Katie says:

    I loved this class! I definitely benefitted from having someone watch my DU skill work. I was struggling to get any DUs, then Chris came over and demoed what I was doing wrong (flaring my arms out instead of keeping them close to my body), and I immediately improved. I managed to go from singles to a DU to singles to another DU. I need to get in more practice on my own as well.

    When I mentioned to my fiance that I did some DUs, he said “so now you should work on TRIPLE unders!” Can anyone do those?? Steph? :o)

    I love the metcons with rest because I can really go all out during the work parts. I did 45# cleans, which was about right but perhaps 5-10# too light. The form felt great on those. I challenged myself with 20# DB for the presses, (I usually use 15# for OH exercises), and they felt tough but great. I’m really enjoying the upper body strength I’ve gained from the pull-up work.

    I’m pumped to check in on my pull-up progress on Sunday! I don’t think I have a strict one yet, but I know I’m improving. Also looking forward to our 25 rep squats??(JUST KIDDING! That would be crazy. Right?)

  2. Steph says:

    Sorry I missed this class! It looked fun! Depending on how I feel today, I might attempt it.

    I’ve been slacking on my pull-up program this week. The retest is not going to look pretty…

  3. Katie says:

    Oh, and props to Mackenzie and Erin for doing 65# cleans!! You ladies are so strong. It was really great to hear Mackenzie grunting, since she’s normally such a quiet lifter. :o)

  4. Steph says:

    There are definitely people who can do triple unders, but I am not one of them, Katie. I was able to do them in elementary school, but won’t be able to get even one these days. Sorry to disappoint!

    I’m up for more squat cycles! 🙂

  5. Kenna says:

    Yes, props to Katie and Mackenzie for doing #65!! I told them I would in the parking lot, but I tried a couple of times and I wasn’t going to get in the reps that Chris wanted so I dropped down to #45 sorry! 55# would have been optimal I think. I did 13, 12, 9, 9. Then 15, 12, 10, 10 on the PP using #20 DBs. I wasn’t really counting the box steps.

    This was my best experience with DUs so far. I was able to do S, S, S, DU about 4 times in a row quite a few times, so I’m feeling food about that. I really liked the rope I was using. I was thinking that buying a jump rope might not be a bad investment. My calves are T.I.G.H.T. today though!

    Overall this was a good workout after being MIA for the last week. I WILL BE THERE ON SUNDAY! And I’ll try to drag Anthony there too 🙂

  6. Sara says:

    Well I got to 30 on the double unders during the flight simulator. I think one of my jump ropes is slightly too short for me.

    Worked with Julia and Adriana on the metcon. We used 95lbs. We considered using 115 but I think 95 was a good choice. I got 11-6-7-7 reps on the cleans. We used 30lb DBs I think I could have tried 35. I had at least 10 reps each round. We did the step overs on an 18″ box.

  7. Dian says:

    I was pretty out of it last night and I screwed up the flight simulator. I was just doing double unders. First round I did 27 DUs. Once I tripped I just started over and jumped away. The DUs felt good although I really need to invest in my own rope.

    I used 65lbs for the cleans and 25lbs for the push presses. The cleans felt fine although I’m always bothered by breaking up my pulls and also my set-up at the bar. I entered into a pact this week and my part is to work consistently on my flexibility between now and December. I want to be able to easily touch my toes by Christmas…it will be my present to myself.

    I worked on pull-ups with Daniel after class. I don’t think I have a strict pull-up as yet but I will certainly give it my best shot on Sunday morning.

  8. Mark Minukas says:

    Worked up to 50 DU’s with a few failed attempts on the way there

    The metcon was a gasser. The oly lifting practice the last few weeks helped on this one for sure. I think I was able to keep the chest up on the first pull and therefore move through each rep more efficiently. Went 13-10-9-10 on those. Was all I could do to keep up with the other guys on the platform – Ethan, Trae, Satin, and Tom A.