Thursday, January 22, 2015


This is what I need - some good old fashioned CrossFit workouts that push you to your limit and leave you breathless on the floor.  Mentally, this type of workout is better for me than two 7 min amraps any day.  Of course, it's way longer (which I need), but it's a good mix, with doable numbers.   Yes, I need more 30 min+ workouts in my life.

Complete the following for time:
50 Double-Unders
45 Deadlifts 95/65 (RX+ 125/85, 55+ 75/55)
40 WallBalls 20/14 10/9′
50 Double-Unders
35 Pull-Ups
30 S2OH 95/65 (RX+ 125/85, 55+ 75/55)
50 Double-Unders
25 Hand Release Push-Ups
20 Toes to bar
50 Double-Unders
15 Cleans 95/65 (RX+ 125/85, 55+ 75/55)
10 Thrusters 95/65  (RX+ 125/85, 55+ 75/55)
50 Double-Unders
5 Squat Snatch

My time:   32:47, Rx

My first round of double unders was a hot mess.  I missed the first rep and the stumbled through 50 as quickly as I could (which was none too quick).  Broke up the deadlifts more than I should have for that pansy-ass weight.  Then the wall balls, of course, took me a while.  After that it was a fairly steady pace.  I tried several different approaches with double unders.  I get so winded if I try to do long, continuous sets of 20 or more, so the best plan for me was to do sets of 10 or 15, short rest and back in.  Worked fairly well.  I was pushing it pretty close on the last couple of rounds, but I knew I would beat the 34 minute time cap when I got to the snatches before 32 minutes.  Felt awesome to finish this thing!!

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