Forced Practice
It’s hard to make ourselves practice stuff we’re bad at. Every CrossFitter has those “goats”, those things that just shred us in a WOD, those things that make you want to decide that maybe today’s a rest day and start to reschedule your appointments. Sometimes we can ignore those things – maybe they’re the part of the WOD you dog it on, or minimize, or scale down.
We’re working on a common goat this month: running. For a lot of CrossFitters, that one is the top of the list. Double-Unders, Wall-Balls, Thrusters… you name it, someone sucks at it and hates it. Fortunately, we know how to fix that: do it, over and over again, and we’ll improve.
After a while maybe you’ll develop that reactionary voice inside your head that says, “Wow, I really suck at that. I need to do more of it and get better.”
If your goat is Double-Unders, it’s not going to be that easy today. We’ve got another great opportunity to just spend some quality time with a movement and either (a) work at it and eventually get better, or (b) stare into the abyss and do nothing. I’ve known y’all long enough to know which option you’ll choose. The hard thing is the only thing that adds up to your score on this one.
We also have the advantage here of putting in work while already somewhat tired. If you’ve heard me rant about state-dependent learning, you’ll know why I think this is a great thing. So let’s get to practicing!
Strength:
Front Squat 3-3-3-3-3
WOD:
EMOM 12
5 Thrusters (75/55)
– for the remainder of the minute, Max Effort Double-Unders
Score is total number of DUs.
FS: 170#
WOD: 65#, 36 DUs
A frustrating one involving whacking myself in the back of the head with the rope a lot. SMACK
FS: 125#
WOD: 28 Rx
My twin has shown me the light aka I need a better rope to master my wrist speed. This was one of those tough it out days.
And yeah, nice feeling warm & fuzzy with 6:30 🙂
poop, it may be discontinued. hopefully something similar will replace it? i just like it because it’s adjustable to my height 🙂 http://www.citysports.com/nike-weighted-jump-rope/150266/product
oops, my bad. i was looking at the wrong model. this is the correct one! SPEED ROPE duh http://www.citysports.com/nike-speed-rope/177161/product
Awesome, thanks! Also way to go on FS, that’s a lot of weight!
With one of these I will OWN double-unders!
JUMPSNAP: The world’s first ropeless jump rope!
http://www.youtube.com/watch?v=Va2Ydlf2cqc
Ben why stop at DU, triple unders!!! 😉
Wow whoever approved this venture smoked some good stuff.
LOL…from the makers of teh Slap Chop I presume…
that is pure genius. they’ve managed to get a roomful of people simply jumping in place.
Front squat: 235# PR, I got 1 good one at 245 but couldn’t get through 3 reps
WOD: 161 double unders. I got through almost 50 in the first round, then the rest of the rounds I was exhausted and stringing together around 8-10. Monday’s 30 second rest between rounds spoiled me.
FS: 255# PR
I was a little unsure how these were gonna feel today considering that I haven’t front squatted heavy in almost 2 months because of stupid injuries…I guess I haven’t missed a beat. What a confidence booster! 😀
WOD: 225 DUs @ 95#
Awesome how so many people are continuously improving. PR CITY this week!
FS: wish we had more time, but 165# (tie for PR) felt decent.
WOD: 85 DU w 55# thrusters. (i clocked myself in the chin doing a clean—oops.) the DU were totally exhausting! some rounds were almost entirely tripping over the rope. i have realized that my personal strategy toward DU is “begone, DU!” and try to whip them out of submission
FS: 125. 130 was my 5 rep max the last time I did these in May…not sure what my problem was today.
WOD: 20!!! I did not even have more than 1 up to last week. Amazing.
FS: 245#, these felt heavy today
WOD: 291 Rx