Posts Tagged ‘DoubleUnders

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

Warm up with KB complex, sit-ups, push-ups, squats.

3 x 5 Deadlift @ 70kg

60 sec Double-unders
60 sec Full squat clean @ 40kg (barbell)
x10 rounds (5:00 total)

No score kept.

I remember these weights feeling much, much lighter.

Claire and Miller (from across the road) played while I did this. A week later Miller came around to play again, Claire got out the 1.25kg plates and they played at doing deadlifts. :)

Quite a bit of messing around during the day. Many sub-maximal pull-ups at various playgrounds with Claire (Fee was working and Claire and I went to ScienceWorks). I did a few at Fee’s parent’s place yesterday too, as well as a bunch of push-ups (various kinds).

Then, later in the day, I hit the workout I’ve been wanting to do for about the past week – the one I usually do to signal a return to “training” and wake things up: ye olde “Hangover Cure”. I don’t have dumbbells at home, but I do have a nice pair of 16kg kettlebells. So…

Warm up
5 Swings
5 1H Swings each hand
5 2H Snatch
5 2H KB C&J (long cycle)
5 Goblet squats
5 KB Circles each direction
5 Halos
5 Piston press (each side)
5 KB Bastards
All @ 16KG KBs

Heavy KB Hangover Cure
20 Double-unders
4 OHS @ 32.5kg (usually 30kg)
6 Hang squat KB cleans (usually 12.5-15kg DB cleans)
8 Burpees
AMRAP in 20 min = 7 rounds and 20 DUs

Given the increases in weight, the awkwardness of the bells compared to DBs and my lack of GPP work, I’ll take that compared to a PR of 8 with 12.5kg DBs and a 30kg OHS.

Food is back to being tight, with 1-2 transgressions and a bit of dark chocolate a week. The longer commute is giving me the itch to re-cast myself as ‘cyclist’. Standing on the box at a 12 hour race without feeling hit by a wrecking ball is good, but I can’t help but want to close the gap between my lap times and those of my team-mates. Stay tuned, we’ll see how we go with that.

Speaking of ‘real’ cyclists, Neil, Nick and Gus rode the Melbourne to Warrnambool in typically tough conditions. It’s the first bike race I ever saw. Dad took me down to watch the winners roll across the line in Raglan Parade when we lived there. I wouldn’t have been more than 10 or 11 years old, and what I remembered is shattered-looking men sprint across the line, roll back around and get to work cooling down, either on the bike or by taking a little jog. I remember being pretty amazed that they had the energy to do anything at all after riding roads that took three hours to drive. I went to bed a with the new knowledge that you could ride a bike incredible distances. That night I dreamt of setting off in the opposite direction on my green BMX with white tuffs to visit my old Grade 3 friends back in Strathmore.

At the moment it’s a huge and unfathomable target, but maybe … maybe I might want to do that race some day.

Let’s just let that hang in the air all heavy like for a while.

A certain online acquaintance had a high gravity day and mental check-out on this workout. It’s been a long time since I’ve been there (most Frans, a certain workout of Pete’s involving a lot of overhead walking lunges) so I thought I’d see if I couldn’t feel his pain and show some camaraderie. His local CF box will be doing three rounds of these movements in one minute stations as an anti-cancer fundraiser in the coming weeks. Best of luck CF Dogtown. Best of luck Ana and Paul.


Power clean @ 32.5 kg (Rx: 42.5)
KB Swing @ 24 kg
Shoulder to overhead anyhow @ 32.5 kg barbell

= 36:10

First thoughts: Kicking off with power cleans makes the barbell feel pretty light’n’easy, so the temptation is there to either go for the prescribed weight or to really crank out the reps. After putting that thing overhead 21 times and walking over to do swings knowing that you’re not even close to the halfway mark is a sobering thought. I paced myself from the get go, hoping to maintain a solid tempo and not hit the wall and have to grind out messy singles at the end. I think it worked. 11+10 splits for most movements in the first round (except double-unders, which are easy in such small numbers); 5+5+5, straight through all the nines but for the push-press/jerks that went 5+4; fives again in round four and 7+7+7 to make the 21 (except double unders and burpees, which were solid).

The only real difficulty was the swings in the last round. Reps 8-14 were nasty as hell, grunting and lifting with the arms because I’d lost the midline. I rallied for the final seven, just hoping to keep safe by locking breath and spine for the lower half of the movement and it worked like a charm — the final reps easier than the middle ones.

So it went ok and the time isn’t awful, considering how much I’ve been training lately, but this could easily become a suckfest if you got outside your limits early. Once that happens, the only way forward is to go into the not-nice-place and just refuse to peek out any further than the next few reps. Twenty-one? Shit no. Seven. Then seven more. Then seven more. Now swings. Not twenty-one. Five. And as the fifth is coming down, just two more. Five and two. Five and two. You’re done. Burpees weigh nothing. Get down on the ground! Get up! Look up! Jump! Repeat.

That’s how it goes. You don’t pay any attention to progress, you just keep counting and if it has to suck, make it fucking suck by being vigilant about what’s limiting you and attending to that limit. Keep the needle just at that red line. What I’m saying is, don’t walk around huffing and puffing like you need to get some air when you could hup that breath in and be working. If you have to drop a knee and breathe don’t let the bar go. Be present. Decide how many breaths you’re going to allow yourself to recover (5? 10? 20? The same number as the number of reps you just did?) and hold yourself to it. And finally, don’t get sloppy. Keeping your posture, technique and tension is both more efficient (easier!) and the way you avoid getting hurt.

40 Double-unders
30 Box jumps @ 20″ bench
20 Swings @ 24kg KB
x 5 rounds

= 18:03 (2:51 + 3:22 + 3:33 + 4:17 + 4:00)

Lost a lot of time detangling the shitty Nike rope they have up in the work gym. Swings got hard in the final couple of rounds — just working under the load, with heavy breathing, trying to keep the spine stable. The 24 bell just felt heavy. Otherwise just a march through.

Pete and Sam were in the gym early this morning. I’d mentioned to Sam that I wouldn’t be able to make it in much before eight but she indicated they’d try to time things so that we could do something together.

When I got there they were at the end of their session with about ten minutes to spare. Sam was keen, Pete more keen on belly-aching about having already worked out for half an hour.

So Sam and I did ten minutes of the old-but-good DU/RMM couplet.

1:00 Renegade man-makers
1:00 Double-unders (tuck jumps)

In round two the only rope short and fast enough to DU with snapped, so I switched to tuck jumps.
Much, much harder.

I also put in an order for one of these:

As they say in primary school: Suffahhhhhhh!

Warm up

Row 1,000m
Burgner Warm-up @ 10kg bar
5 x Sotts Press @ 10kg bar


5-3-1 Press @ 35, 45, 50kg


5 RMM @ 20kg DBs
25 Double unders
AMRAP 10 min


Cool down


50 Step-ups
20 Air squats
15 Sit-ups
10 Push-ups

5 Deadlifts @ 55 kg


5-3-1 Deadlifts @ 115, 120 PR, 130 PR kg

12 x 15:15 (sec) Mountain climbers

“Hangover Cure”
20 Double-unders
4 OHS @ 30 kg
6 DB Squat cleans @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 (+5 sec) PR


  • 3 eggs in butter, carrot, coconut cream, almonds
  • Double cappuccino
  • Sardines, two carrots, an apple, coconut cream (PWO)
  • Beef pie w veggies
  • Pear
  • Tea



5 Push-ups
10 Sit-ups
15 Squats
x 3

Front squat 1 x 5 @ 55 kg


Front squat 5-3-1 = 65, 75, 85 kg (= PR)


1:00 Double-unders
1:00 Renegade man-makers @ 20kg DBs
x 10 (no scoring)


:30 hard / :30 less hard Mountain climbers


  • 4 eggs in butter
  • Double cappuccino
  • Fruit, muesli + yoghurt
  • Chicken risotto (left-overs)
  • Apple
  • Coconut cream (1 tsp)
  • Zucchini rounds bolognaise
  • 3 pcs chocolate coated liquorice
  • Tea

3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8


Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders


The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

September 2020

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg