Tag Archives: Double Unders

Friday, 4/20/12

19 Apr

You should see the Regionals workouts for this year – and then you should email me if you want to plan to go on May 5th. (erin@crossfitcc.com)

You’re never too young to do CrossFit!  Do you have a loved one you’d love to see doing CrossFit Kids?  Email me at erin@crossfitcc.com ASAP!

My apologies for the delay on CFCC BCCC info! – the relevant information for those of you who are sure you want to do it for sure – is that every week for 40 days you’ll be required to submit a food log to a member of the Nutrition Staff (you can choose who you’d like to work with if you have a preference) for review and help.  You may do this virtually ($50 + 2 measurements) or you may do this in person in 4 1/2 hour sessions and 2 measurements ($100).  There will be small contests and incentives along the way with GREAT prizes and two GRAND prizes at the end of the challenge for the two people who make the biggest change.  More information and details will be posted (especially specific to the Nutrition Seminar Information) – so stay tuned!  If you would like to save a spot today, simply email me at erin@crossfitcc.com and put BCCC in the subject line!

BK, this is the face that launched a whole lotta double unders! Photo courtesy of Ramsey!

SELF-MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes. Lax Ball Shoulders, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of Wrist Stretching for 30 seconds, Arm Swings for 30 seconds, Hollow Rocks for 30 seconds.
ACTIVATION: Ballistic Pushups, for 5 minutes, sets of 3.
STRENGTH: Bench Press, peak of 3.
METABOLIC CONDITIONING: 5 rounds for max reps of pull-ups (there is NO TIME component to this workout): 30 unbroken double unders, max strict pull-ups (any grip allowed).

*If you cannot feasibly complete 30 unbroken double unders you may complete 20, 10, or 5 – if you cannot string together at least 5 you may sub stringing together 50 singles.


Friday, 2/10/12

9 Feb

Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm.

Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS…

What is, the PAUSE?

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: AMRAP in 5 minutes, Double Unders. If you’ve never got one before, spend 5 minutes working on your technique and trying to get one!
SKILL WORK: Review the Row.

Thursday, 11/10/11

9 Nov

Wanna get a muscle-up? Tonight could be the night – come to Gymnastics at 730pm!

Interested in Advanced Classes at CFCC Thursday is the last day you can add yourself to the email list (check the bulletin board at the front of the gym). An informational email will be sent to all on the list about qualifying and about attending the first session on Sunday at 12-2pm.

Battle of the Bands is not this Saturday but the next.  Athletes report at 8am and everything will be done by 12pm.  If you’re looking for a kick in the pants when it comes to your own training OR some good old fashioned competition… this is YOUR day!  Prizes are going to be AWESOME…sign up by Monday!

Quite possibly the best picture of a double under ever - Len pictured, Ramsey behind the photo.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, to 5 past.
MOBILITY: Barbell Assisted Thoracic Extension, 1 minute.
DYNAMIC WARM-UP: One Armed Handstand Practice, 5 minutes. 10 Glute Bridges every time you rest.
STRENGTH: Single Arm Press, peak of 1.
METABOLIC CONDITIONING: In 5 minutes, max double unders. If no double unders, as many as you can try to get in 5 minutes – 1 counts!


GYMNASTICS at 730pm with Sammy:

Skill: Muscle-Up

Met-Con: 10-9-8-7-6-5-4-3-2-1 reps for time

Jumping muscle-ups
Burpee Box Jumps

Wednesday, 10/19/11

18 Oct

Wanna be a better runner?  How about trying to be better at running a little bit? CROSSFIT ENDURANCE is at 530pm tomorrow!

We have some very special coaching going on tomorrow… Chris will be coaching the morning and the noon and then, due to some family commitments he has been called away to the shore for the rest of the week.  As such, at 530pm Tim, (YUP, THAT TIM) will be coaching with Jim (YUP, THAT JIM).  Things might get weird.  Sammy will coach the 630pm.


SELF-MYOFASCIAL RELEASE: Foam Roll or PVC to IT Bands, also Lax Ball with PVC to Upper Traps, until 10 past.
MOBILITY: Band Assisted Rack Stretch, 1 minute each side. SCM Stretch, 1 minute each side.
DYNAMIC WARM-UP: Take about 15 seconds with each movement: Arm Swings, Leg Swings, Hip Swings, Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
ASSISTANCE WORK: Natural GHR, with a partner, complete 3 sets of 10.
METABOLIC CONDITIONING: AMRAP in 5 minutes: Double Unders.

Scores from Monday.  “Death By Thrusters”

Top men’s scores: 1) Hunter, 16 + 5 2) Big Jim, 12 + 9 3) Lux, 12 + 1

Top women’s scores: 1) Cassie, 12 + 12 2) Record, 12 + 8, 3) Shanie Mac, 10 + 8

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Gastroc (seated position), 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Under Skill Work, 10 minutes.
SKILL WORK: Broad Jump
POWER: 6 attempts at a max Broad Jump. Record best attempt!
METABOLIC CONDITIONING: AMRAP in 8 minutes: Burpee Box Jumps.

Saturday, 10/1/11

30 Sep

Please remember there is no Intro to Olympic Lifting Class tomorrow!

This is the first day of the 30-day Challenge!  To all of you that are feeling pretty challenged… remember, nothing worth doing was every easy – and to get what you have never had, you must do what you have never done.

Look at the rewards.

Look at your behavior.

Does your behavior match your rewards?

-Dan John

Some wisdom (some on diet, some not) from Tony Gentilcore on Dan John.

Paleo Meals the Easy Way – from Robb Wolf – if leaning out is your goal, try not to make too many things called “Power Bars” and opt for veggies, tea, or jerky to satisfy your need for munching.  Hopefully you will get over the aforementioned need!

One of the best (and most stunning) websites out there for Paleo Meals (read, gluten-free those of you who are not all Paleo yet) – Primal Palate!

Avener, completing a run and air squat workout with a weighted vest. Leila, completing it. Wherever you're at - we're here to work with you on your specific goals, if there's something you feel like you're missing - talk to us!

Class at 9am with Liz:

SELF-MYOFASCIAL RELEASE: until 10 after, Foam Roll or Lax Ball whatever is sore.
MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Double Under Practice, 5 minutes.  During breaks, Perform 2 Jump Squats during breaks for max height.
METABOLIC CONDITIONING:TEAM WORKOUT, Teams of 3.AMRAP in 15 minutes, only one person may be working at a time:

Front Squat (135/95), 15 Reps.
Double Unders, 75 Reps.

* The barbell must be cleaned or, using two partners may be handed to the squatter.
* No single unders may be subbed for double unders.  Every member of the team must do at least one double under for the whole team’s effort to count.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball to Feet, 2 minutes each side.
MOBILITY: Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats
SKILL WORK: Double Unders

AMRAP in 15 minutes, only one person may be working at a time:

Goblet Squat (53/35), 20 Reps.
Double Unders, 50 Reps.

* No single unders may be subbed for double unders.
* One member of the team must always be holding a 45lb. plate – you cannot hold the plate anywhere below your shoulders.

Hate weighted runs? They get better with POSE, a technique you can learn at CrossFit Endurance.

CROSSFIT ENDURANCE with Liz at 11am:

100m every minute on the min. for 10 mins.

Wednesday, 9/21/11

20 Sep

CROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat!

The Half Marathon Runners! Many thanks to Cathryn Sanderson for the pics!

CROSSFIT ENDURANCE (at 530pm with Liz):

Strength: wall assisted glute bridge, forward facing bridge

Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)

Wod: 8-10×30 sec, rest 1:00 min

Adversity is like a strong wind.  It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.  -Arthur Golden, Memoirs of a Geisha

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps, 1 minute each side.  Foam Roll Upper Back, 1 minute.

MOBILITY: Band Pec Stretch, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: Double Under Practice.  During your breaks complete leg swings, hip swings, and arm swings as needed.  5 minutes.

SANDY STRENGTH: Sandbag Overhead Anyhow, in 10 minutes find a max (and put it on the whiteboards next to your name – it’s one of our Benchmarks!)

Using whatever method you prefer, get a sandbag from the floor to overhead.  You can use a strict press (as shown below), a push press, or jerk.  A clean, or continental (sit one side of the bag in each hip and then stand up with arms scooped underneath) clean also counts.


METABOLIC CONDITIONING: From the mainpage – but longer: 5 Rounds for time of: 35 Double Unders, Short Loop Run (about 300m).

If you don’t “have”double unders your options are, 10 Double Unders per round, 10 Double Under attempts per round, or 100 Singles.

Wednesday, 5/18/11

17 May

The Philly Rock n’ Roll Marathon is September 18th! If you want to know more about it, come to running class with Liz tonight at 530pm or, if you know you’re already in sign up on the list hanging right by the water cooler – training officially starts next week!

Tell your friends! The RueLaLa Promo only lasts until tomorrow (Wednesday morning) at 8am. Stay posted to the blog! Our ON RAMP program starts NEXT WEEK!

Save the date: CFCC’s Happy Hour or, the Meeting of the Muscles, or CFCCMOTM is happening on Monday, May 23rd from 730p-1030p. If you’re a member of the gym – you should be there!

We need your help if you want to give it: we’d like to get the basement set up this weekend! If you are available we will most likely be doing work from Saturday at 11am and on. If you’re able to help for any period of time, please sign up on the Google Calendar! Anybody who comes by to help will also have a hand in crafting the workout of the day on Sunday. 🙂

Nick A. and Chris S. do "JT" - if you need to learn how to laugh at yourself this is certainly one way to do it. Great work, guys. Way to work your weaknesses.

SELF MYOFASCIAL RELEASE: Lacrosse Ball to feet. 1 minute per side.
Test: Bottom position of snatch balance/full snatch
then: 2 min with leg press mob, 2 min each leg figure four on the wall, 2 min each straight leg door frame hammy
Retest: Kill your PR in the schnatch
DYNAMIC WARM-UP: Snatch Skill Work
POWER: Snatch – every minute on the minute for 10 minutes, 1 snatch. (some members move up each minute, others stay at a fixed weight)
METCON: Small Flight Simulator – up to 30 instead of 60 (that’s Flight Simulator). Capped at 15 minutes.



Bring a stopwatch if you have one!

1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.