We had some “fun” with double unders at CrossFit this morning.
Double Unders. Ugh. These were not my cup of tea.
A double under is a where the jump rope makes two passes on a single jump instead of one. The trick is in the wrist with a fast whip of the rope, as well as not exerting too much energy on the actual jump (these suckers become tiring quickly). This was my first time attempting the double unders, and let’s just say I have a long way to go with them. I could only do one, maybe two at a time and they weren’t pretty. I was told the double unders don’t come overnight, it’s a skill that takes practice to perfect. I honestly felt a little better when my coach assured me she was stuck at one double under for months and it was only after she started dedicating 5 minutes a day to practicing that she could do multiples at once. Practice. Practice. Practice.
There were double unders in our WOD, but I opted to take the single jump rope modification, otherwise I might have been there all day trying to do all the double unders for each round. 😉
Speaking of the WOD – here’s what it looked like:
- 10 C2B Pull Ups (C2B = chest to bar)
- 20 swings
- 30 sit-ups w/ straight legs
- 40 DU’s (or 120 singles)
- 5 RFT (RFT = rounds for time)
Today’s WOD was a long one.
10 C2B Pull Ups
Before you start assuming I’ve suddenly developed some mad superwoman pull-up skills, I have not. We used bands for pull-up assistance on the bars. The thinner the band, the less resistance and the harder it is to do a pull up on your own, the wider the band, the greater the resistance and the easier it is to do a pull up on your own.
The bands are actually quite fun. If you get on the really thick one, it’s really springy and feels like you’re jumping. 🙂 For regular pull-ups, I usually go for the blue, which is a thinner/medium band, but the chest-to-bar pull ups require a little more resistance for the higher reach, so I bumped up to the green for today. Even on the green, I was struggling on the fourth round to get the height and ended up adding in another smaller band for a little more resistance.
The suggested weight was 35, but I’m just not there yet. I felt good on the 20lbs I warmed up on and decided to up it to 25lb for the workout. This was my first WOD with the higher 25lb weight and I could really feel the burn. I did have to take on couple of breaks on the swing through the WOD, but I never felt like I was ready to throw in the towel – I felt strong. Also, I was squatting way too low on my swings at the beginning, as soon as the coach noticed my error and corrected my form I felt about 100x stronger. It’s crazy what a difference a little change will make with power1
30 sit-ups w/ straight legs
These are pretty self explanatory. We laid straight on our backs and brought our arms up and over to touch our toes. I made the mistake, again, of wearing running shorts with a zipper pocket on the butt (ouch!), when will I ever learn?!
40 doubler under’s (or 120 singles)
Totally went the singles route. At first I wasn’t sure the much higher 120 singles number was fair, but sure enough I was finishing my 120 single jump ropes at the same rate that people were finishing their 40 double unders. Who would have thought?
Final time after 5 rounds:
Does anyone else feel a bit out of it when they call time? It always takes me a minute to catch my breath and comprehend what my time is. More often than not, I fall to the floor and just have a good lie down for a minute.
By the end of the WOD my hands felt as if they had been ripped to shreds.
I’ve been considering gloves for CrossFit, but when I posted the photo of my calloused hands on Instagram/Twitter with my intentions I was immediately met with a round of “Don’t do it!” from fellow CrossFitters. Who knew gloves were so bad? They suggested investing in a pumice stone instead and filing the callouses down in the shower. I was told the callouses do serve a purpose and I should wear them as badges of honor. Baby-soft hands are sooo yesterday, today it’s all about the rough and tough hands, right?
Once I got home, I was all over eggs and bacon for breakfast.
Yes, I’ve been on a huge bacon kick lately, but can you blame me? I think it’s because someone’s always cooking bacon in the back during our WOD, it smells so good that I instantly start craving it.
I’ve also been digging pears. They are so deliciously ripe right now.
Such an awesome start to the morning!
Have a great Wednesday, everyone!