Friday, December 16, 2011

11-12-16: Box jumps and double-unders

Elm City CrossFit WoD for Friday, December 16th, 2011

High box jumps. We didn't go anywhere near this tall, but worked in with double-unders, that makes total sense. (CrossFit Roots, Denver CO)

Double-unders. Its just jumping rope... I don't know why Brandy Richardson needs to make it look so much harder than it is. Show off. (

WoD: 3 Rounds for Time
  • 1 Box Jumps (30")
  • 10 Double-Unders
  • 2 Box Jumps
  • 20 DU
  • 3 Box Jumps
  • 30 DU
  • 2 min Recovery
Some days you have double-unders, and others you start getting grateful for a single rep that doesn't result in you whipping the rope into your toes. Not so bad the first time, but the hundred and first time... well, its gotten old by then. This morning was a trainwreck, highlighting my need to do double-under work far more regularly, either as part of my warm-up or cool-down. I apparently don't have them strongly enough to put them away for a month, then come back and expect them to be there.

The first round started well enough. Easy big box jump, followed by 10 broken up double-unders, nothing too bad. Two more jumps, then a chain of 20 double-unders. Boo-yah, I'm back! Three more jumps, then a slightly broken up set of DUs, probably something like 6, 20, and 4 reps to get out of the round. My split time for the round was 2:15. It would be the last split I noticed.

The second round was... bad. After waiting 2 minutes, I jumped back in. Again, jumps weren't too bad at all. For this round, I think the most reps I strung together on the DUs was two... maybe three. Not bad for ten, but getting awful on the set of twenty, and sheer torture on the set of thirty. Little did I know that the 3rd round would be even worse.

Again, jumps were ok. As I struggled through the set of 10 DUs, most of the rest of the class finished. The stragglers were well done before I got out of the round of 20... and it was all me for the round of 30. I wanted to quit. I would have given anything to have been done and recovering. As it was, I had to have single-bounced enough between double-under attempts to have officially completed the scaled version of the WoD (2x singles for each Rx'd DU, so rounds of 20, 40, and 60 SUs.)  Either way, by the time I was done, my lungs were scorched, my calves were unhappy, and my will was crushed. Well, not crushed. Like I said, I know what to learn from this experience: Remedial rope work before or after every WoD, and some work on off-days, unless they are deemed pure recovery.

Total Time: 13:53

Note: While trying to find pictures for this installment, I came across a great post on beastmodaldomains about utilizing box jumps in a WoD, and tackling the issue of massive reps being very risky in terms of achilles ruptures. Suddenly, instead of wondering why we only did 18 total box jumps, I marvel at the intelligence of it. Sweet. Plus, it has several awesome pics, including my new favorite:

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