11/17/20

Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!

“Rannie”

50-40-30-20-10 reps for time of:

  • Double Under
  • Situps

400m Run after each set

I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!

Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!

9/15/20

Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.

Part 1

E2MOM for 10 minutes, complete the following complex:

  • 2 Snatch Grip Deadlifts
  • 2 Hang Power Snatch
  • 2 Overhead Squat

I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.

Part 2

9 min AMRAP:

  • 3, 6, 9, 12… Hang Power Snatch (95/65)

25 Double Unders After Each Set

I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.

9/7/20

Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.

For time:

  • 30 Muscle-ups

These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!

After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.

12 min AMRAP:

  • 3, 6, 9, etc reps Hang Power Snatch (95#)

25 Double Unders after each set

I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.

9/2/20

Well, I was responsible for programming this one. So, I wanted to be sure I gave it a go! It was as rough as I thought it would be.

Kids kept me up at night so I didn’t hit the 5 AM like I wanted. I was out in the garage around 8:30 AM to get after it.

E4MOM for 16 minutes:

  • 50 Double Unders
  • 15 DB Thrusters (35#)
  • 12 Burpee Over DB

I scaled the weight down on the dumbbells from 50s to 35s so I could go faster. First three rounds were quick but I definitely slow down on the final round. Round times were 1:35, 1:36, 1:42, 2:06.

8/11/20

Headed into the 11:30AM class. Feeling pretty good after yesterday’s lifting session. Shoulders are just a bit tired, but that wasn’t an issue for today’s leg-dominated day.

On a 16-minute clock:

  • 1:00 Max Double Unders
  • Tabata Pistols (Alternating legs each tabata interval)
  • 1:00 Max Box Jump Overs (24″)
  • Rest 2:00

This was effectively a two-round workout with a 2:00 rest between rounds.

For the first round, I started off with 100 double unders in the first minute. Then, I completed 39 pistols during the tabata and 29 box jump overs for a total of 168. On the second round, I went 99, 43, 30 for a total of 172. Happy to improve my score in round two!

Finisher: Alternating tabata of:

  • Hollow Hold
  • Superman Hold

7/31/20

Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.

Tabatas:

  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.