Double Unders – CrossFit and Workout Log

WOD March 6, 2015 (Open 15.2)

March 9, 2015March 9, 2015 Tessa Leave a comment

I knew I wasn’t going to be able to make it to the box this week. It was my last week in Spain before heading to Holland for three months. My dad arrived on Tuesday and just knew I wouldn’t have the opportunity to workout.

But, I did end up going on Friday morning at 7:30am. First time I ever went in the morning haha. And that before a 25 hour car drive :O.

Open 15.2

I went in to be able to do 15.2. Lucky for me it was only a veeeeery short workout. 15.2 was 14.2.. which is 2 rounds of 1o overhead squats at 65 lbs and 10 chest to bar pull ups. If you manage to do that within 3 minutes. You get another 3 minutes to perform 2 rounds of 12. You keep getting 3 more minutes for 2 more reps until you can’t manage within those 3 minues.

When this workout came up last year my open score ended right then and there as I couldn’t do overhead squats properly, let alone at this weight. This time I knew I was at least able to put a score down. I took 1 minute on my 10 overhead squats (they are still quite heavy for me!!) and then spent 2 minutes trying to get a chest to bar. Without luck hehe.

After doing this I could join in on the WOD of that day, which was

WOD

For time:

150 double unders
30 handstand pushups
40 overhead lunches

My workout:
My double unders went awesome! I did the first 100 in 1 min 48 and then finished all of them within 2 min 56 :D. After that I messed up as I thought it was 50 handstand push ups.. I ended up doing 40 before finding out.. And then did 30 overhead lunches. My total time was 9 min 32.

After that I did:

WOD

In pairs (you go, I go) for time:

2400km car drive

My workout:
Paired with my dad we took 24 hours and 45 minutes :). Started Friday 12:15pm and arrived Saturday 1pm.

Untitled

September 18, 2013November 24, 2015 Tessa Leave a comment

I haven´t been writing for a while and I´m not sure if I remember all of it anymore, but I´ll try :D. I didn´t go to a lot of workouts so it shouldn´t be so hard.

On the 5th of September I did the above workout. And I remember that I was really happy with it. I did it in 39.57 minutes if I recall correctly. I did knees to elbows instead of toes to bar. And I remember that one of the rounds I managed to do all 15 in one go and that felt so good!!

Saturday september 7th we did a Hero workout “Manion”. Which is 7 rounds of 400m run and 29! back squats 135/95lbs.

I did the back squats with 20kg bar and 10lbs on either side so that´s about 30kg. I think. I´m not sure if I remember correctly. Maybe it was a 15kg bar. I think it was 20 though… We had a timecap too, but I´m not sure what it was.. I think 40 minutes. I think I did 4 rounds.. But I don´t really remember this one very well. I do know that I really tried to do my squats properly and that it was quite heavy haha.

On the 9th of September I kind of screwed up. We started practising some technique for pistol squats and double unders. I managed to do 2 double unders in a row for the first time (until now I could only do one). After that we did Nancy: 5 rounds of a 400m run and 15 overhead squats. The overhead squat was a new move for me and it felt very awkward. Basically you hold the bar above your head with straight and locked arms. It feels like you´re over stretching them. You have to put pressure on (almost like you want to snap the bar) to make sure you don´t drop it. While keeping the bar up there you do squats (and feel like falling over :p). We did some practising with just a stick first and when it was time to do the wod I did it with a 15kg bar.

During round 2 I noticed my left arm had started sleeping. It slowed me down a bit because it was distracting. At some point I asked Rich if that is normal to happen and he said I shouldn´t worry about it. It didn´t hurt, so I continued. I don´t remember my time. We didn´t have a time cap so I did the full 5 rounds, but I didn´t look at the clock… The whole time my underarm and hand kept having the sleepy pins and needles feeling.

And this feeling never went away. I still have it now. It´s mostly only in my thumb now though. On Tuesday I went to the doctor and she sent me to the Neurologist on Wednesday. He told me I have a trapped nerve and to find out where it´s trapped I need to get an EMG scan. I´m getting that scan today. He also told me that I could do everything as normal as long as it doesn´t start hurting/gets worse. And it hasn´t gotten worse.. it doesn´t hurt. It´s just an annoying feeling. And to be sure I did decide to take it easy on the workouts. So I didn´t go to crossfit for a week.

Last Monday I finally went again. But I did skip on doing the Thrusters, as I didn´t want to have my arms overhead like that again before having my arm checked out properly.

Instead I used that time to practise my double unders. And this time I got up to 4 in a row! Progress!!

We didn´t end up doing Annie as too many people showed up. Instead we did 16 minutes AMRAP in pairs of 20 double unders/2o situps while the other one did a medballwalk up the hill. So basically one is doing as many double unders/situps in the time that the other takes a medball and runs it up the hill and back. We started before I even realized so we forgot to get some chalk to write down our reps, but I think we did pretty good. I just did singles instead of double unders though. I had been practising it before and just wanted to get a good workout in instead of stumbling around with the double unders.

Then, yesterday I went again.

We had a 36 minute time cap and I ended up doing 4 rounds in 36.5 minutes (with 10lbs ball). And now I feel completely worn out. This work out was so hard for some reason! I already had trouble getting through my reps in the first round. And during the first run I seriously thought about giving up because I struggled getting through it so much. But I kept going, albeit very slow. And when I finished my wall balls in the 4th round and the clock was on 35 minutes I considered of course to call it a day but ended up doing a sprint to try and make the run in the last minute anyway. So in the end I was happy with pushing through. But damn, do I feel it now! I haven´t felt this “empty” since the first week I started crossfit. It probably didn´t help that it was 30 degrees outside. But I think I could really feel that I haven´t done any sport really in the last week.

It´s been two months now since I started CrossFit and I´m still loving it. This month I don´t think I changed so much physically, but I can really feel the difference in my energy and strength. I did make some pictures the other day and I´ll post them later.

I really hope they can fix my sleepy thumb soon so I can stop worrying about it.

This Friday I fly to Holland for a 10 day holiday with my family. But I will be doing plenty of workouts there. I have a weekend at a waterpark, I am going to a Gladiator workout, doing a bootcamp training with a friend and at the end of the holiday I´m doing the Mudmasters MudRun, which is going to be such a fun challenge! I also want to check out the CrossFit box they have in my hometown :D. And in between I will relax and stuff my face with yummy Dutch snacks. I think this holiday will be a good one!! :D

WOD 3 September 2013

September 5, 2013November 24, 2015 Tessa Leave a comment

I hadn´t been to CrossFit for a week again!! :O

But, I did do a lot of other working out. It was actually a very nice week for me activity wise. After that last WOD last monday I went for a run on Wednesday. I went in the mountains and the run started with going up up up for the first 10 minutes and I was able to keep on running. Which made me so happy!! Because I hadn´t been running for a while and I always really struggle with any kind of elevation. So for me it was a personal victory to manage to go up all the way without falling back into a walk.

Then on Thursday I did my very first home WOD haha. I had a bad headache so didn´t want to go to the gym, but in the end I got bored at home and felt like doing something anyway. So at home I did 70 burpees, 50 squats, 50 sit ups and 25 pushups.

On Saturday I went to the beach for my first solo kite session. Well, bodydrag session. I´ve had a few kite lessons and have now bought my own kite to practice with. But I haven´t had a lot of time to practice getting up on the board yet. I tried a little bit this Saturday, but there wasn´t much wind and I was struggling. But it was still fun!!

Then, on Sunday, I had the biggest challenge! A 10km run. I had never run more than 6km so I knew this was going to be hard. And I never run when the sun´s out either and this was right when the sun was out with 30 degrees C. So I was a bit worried. And rightly so. The first 5km were really nice and I ran them quite fast (improved my record!), but after that it just went downhill. I had to take a lot of walking breaks and it really was very very hard mentally to just keep on going really. But I made it in the end and even ended with a sprint to keep the clock from going into the next minute. I´m happy with the result, but I won´t be doing that again any time soon ;).

Tuesday I finally went to the gym again and did the following workout.

I tried to do it RX as much as I could. Which meant I did the push ups properly (not from the knees) and the snatches with 25lbs (as was written on the board). The double unders I unfortunately still can´t :(. During the warm up I managed to get a few in, but I can´t do two in a row yet so it would take me forever to do 30. Instead I had to do 120 singles per round. Handstand push ups I still can´t do either so had to do 8 wall walks per round. The pull ups I decided to do with the green band, which is much harder than with the black band. We had a 30 minute time cap and I made it almost through 2 rounds. In the second round I skipped the wall walks so I could finish the pull ups.

I felt good about it though, because I was using more strength than before so hopefully I´m building strength with that as well. I really want to try to follow the weights and things a bit more now.. which will mean I´ll be even slower than before haha, but I think is probably the best way to improve.

Anyway, not a lot of workouts at the gym, but a good week nonetheless. I have been slacking a bit with the eating habits though. And struggling with the headaches. I have one now as well and I want to go to the gym tonight, so hopefully it will go away in the next couple of hours.

Hasta luego!

WODs and Nutrition

August 14, 2013November 24, 2015 Tessa Leave a comment

Whupsie. I haven´t been updating properly.

Last week was a tough week for me. The WOD on Thursday (August 8) was again really hard for me. I struggled a lot last week.. not sure why. This week is going better though :). But lets go back to Thursday. The WOD was like this.

It´s a “hero” WOD. We had a 40 minute time cap and I made it through .. wait.. I don´t remember!! I do remember that I only did 5 thrusters each time and that I did them (and the deadlifts) with 24.2kg (5kg less than the Rx). The first round I did 10 deadlifts, but changed that to 5 as well from the second round on. For me those (heavy) lifts are still very new to me and I don´t want to overdo it and hurt my back or something.

I think I did 3.5 rounds.. not 100% sure, but yea I think so.

Then, the beach WOD on Saturday. That one was really fun and hard. But fun. The WOD was run from one point to another (on soft sand) at about 30m distance. When there do 10 pushups and 10 squats. Run back and do 10 kb swings (8kg) and 10 burpees. Then run to the sea and go in up to your middle. Run back out to first point. That is one round and we had to do 10.

When everyone was long finished it was me and another Dutch guy that still had to do two full rounds. I don´t know how they can be so fast!!! They must be cheating :p.

After the WOD we went out for breakfast with some. They have been doing that for a few weeks now. When I used to come with Luke I couldn´t go as I had to drive him back to Calahonda, but now I can join :). And it´s the best breakfast ever! It´s at a place called Pan y Mermelada in Marbella and I don´t know how their breakfasts normally are, but they have a special “CrossFit” breakfast, which basically means you can get anything and everything for €12. Sandwiches, veggies, fruit salades, fruit juices, coffee, pancakes, bacon, more fruit, more veggies, more yummies. It´s delicioso!

Anyway, back to the WOD´s. This week I started going on Monday as well. On Monday the WOD was like this.

The squats I worked up from 20kg to in the last three rounds 43kg. I kind of last my form in the last round though.. didn´t go all the way down with my squat. I was afraid I wouldn´t be able to get back up again!! I think I can do heavier though.. If I don´t have to do 6 reps :p. Should try it next time. The walking lunches I did with 2kb swings of 8kg.

After that it was 3 rounds for time of kb swings and runs. (More running!!! GRRRR!!) I wanted to take the 8kg kettlebell again, but they convinced me to take 12kg. Which, when trying out, I had a hard time with from the first go. Butttt, I did manage!! In the end I did 90 kb swings of 12kg and 3 400m runs in 14:58 minutes! It felt awesome!!

Then.. yesterday..!

When you see this on the wall you know it´s time to be scared!

He called it the Tamburello. As Luke Tamburello (one of the box members) turned 30 yesterday. Hah! Let´s hope nobody turnes 40, 50 or 60 soon ;). In 35 minutes I got up to 18 wall balls. I did real push ups (instead of from the knees) for the first time in a WOD and made it through all 30 almost in one go :D. Box jumps I did 20″. Pull ups with black band.

I found the roll outs really hard.

BB Roll Out

You´re supposed to roll out all the way to a vertical position, but I can´t come back up when I try that. So I just go about halfway and pull back.

Double unders I don´t know how to do yet (they´re rope jumps where you jump once but the rope goes under twice) so I did 60 single jumps instead. And I did all of them in one go as well, which made me happy. The handstand pushups I did from a box. Basically you put your toes on the box and make sure your body is in 90 degrees so your upper body is straight up in the air and your legs are vertical. Then try and push up.

Handstand push up from box

Looks easy. Is not easy.

Sit ups were a piece of cookie (because a cookie is so much nicer than cake). The kb swings I did with 8kg (yah I know I should have taken the 12kg but trust me after doing all those other things my arms were already like jelly). Then the friggin burpees, which always make me dizzy. The push press is something I had never done before. I did them with 2 kettle bells of 8kg. It was quite heavy!! I had to do reps of 5 so I spent a lot of time on it.

DB push press

There was 1 minute left on the clock when I started the wall balls. I used a 10lbs ball and got 18 in there when the time was up.

It was a very nice workout!!

Today I´m feeling it though. Happy that I have a rest day ;). Tomorrow I´m going again. Today it´s one month since I started. I made some pics on the first day and some this morning as well. Maybe I´ll post a comparison picture later. Although I don´t think there is much difference to be seen yet.

I wanted to post something about my food habits as well. But don´t have time!! Will try and update soon!