MaryStella Posted February 10, 2011 Share Posted February 10, 2011 wow 135 overhead. nice. never say rope whips before? Is that a cute name for double unders? I usually whip myself a few times doing them! Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 11, 2011 Author Share Posted February 11, 2011 Haha, no it's where you hold both ends of the rope in your hands, while the midpoint is around a fixed object, and you whip the rope up and down with your arms while standing on one foot at a time. You try to get your hands at eye-level each time. Link to comment Share on other sites More sharing options...
MaryStella Posted February 11, 2011 Share Posted February 11, 2011 hhhmmm don't know if i will trying that one. what do you think of it? Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 12, 2011 Author Share Posted February 12, 2011 It's okay. I don't really see the point of it except to build up lactic acid in the shoulders. However, my forearms and the sides of my neck were sore from this WOD, not sure which part specifically. I see the rope thing pretty frequently in footage of MMA fighter training. Link to comment Share on other sites More sharing options...
MaryStella Posted February 14, 2011 Share Posted February 14, 2011 interesting. I've never seen it even when i was fighting. hope your soreness is gone away. Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 16, 2011 Author Share Posted February 16, 2011 02/16/2011 Warm up:5 inch worms60 double under attempts (I successfully did 5)15 empty bar good mornings10 broad jumps1 min squat hold3 warm up sprints at 80% effort WOD:12 all out sprints (100% effort) of 5 seconds duration eachrest 1 min between each sprint5 min shoulder mobility between sprints 4 & 5, and 8 & 9 Link to comment Share on other sites More sharing options...
MaryStella Posted February 19, 2011 Share Posted February 19, 2011 arn't inch worms wonderful? Link to comment Share on other sites More sharing options...
Rob PMFF Posted February 23, 2011 Author Share Posted February 23, 2011 Yeah they felt good on the calves. Well I had the flu for 5 days. That's 2 big illnesses in the past month. Hopefully I'm done getting sick for a while. Made today's WOD especially difficult. 02/23/2011Warm up:15 empty bar good mornings10 overhead PVC walking lunges with core twist at bottom10 burpees10 empty bar overhead squats WOD:5 round for reps of:30 secs 20" box jumps30 secs rest30 secs Hang Power Snatch (65 lbs)30 secs rest 1. 14/92. 13/103. 13/104. 11/95. 11/9 Rest 5 min 5 rounds for reps of:30 secs Row for calories (1 cal = 1 rep)30 secs rest30 secs burpees30 secs rest 1. 10/72. 9/73. 8/64. 8/65. 8/7 Link to comment Share on other sites More sharing options...
MaryStella Posted February 23, 2011 Share Posted February 23, 2011 hope you 100 percent soon! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 1, 2011 Author Share Posted March 1, 2011 03/01/2011BW: 190 lbs (for the past week or so it's been 188.8 lbs) Warm up:2 rounds:10 hip extensions10 sec handstand hold10 kipping pull-ups30 double under attempts (I didn't get any today, Really wasn't feeling the rhythm for some reason) WOD:4 rounds for load and sit-up reps:2 Snatch Deadlifts, 1 Snatch Pullrest 20 sec2 Snatch Deadlifts, 1 Snatch Pullrest 20 sec3 sets of Tabata Sit-upsRest 2 minutes Snatch loads per round: 95 lbs, 115 lbs, 125 lbs, 135 lbsTabata sit-ups: 45/41/44/36 Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 1, 2011 Share Posted March 1, 2011 Hey there, just checking in on your log. Such intense training going on! Hope you are feeling better. Link to comment Share on other sites More sharing options...
MaryStella Posted March 1, 2011 Share Posted March 1, 2011 rob - just a suggestion - do you try to jump singles first to get the timing of the rope? I think it helps. then you can mix in a double under with the singles as you can until you can just chain the double unders. My other suggestions would be to try some tuck jumps too. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 3, 2011 Author Share Posted March 3, 2011 Yeah I do, but that time my calf muscles and my wrists just weren't cooperating. 03/03/2011 Warm up:1 min active shoulder mobility per arm10 PVC passthroughs10 kip swings10 good mornings WOD:Over head squat practice 7 min AMRAP:10 burpee box jumps (24")7 Overhead Squats (65 lbs) from the floorSprint (approx 100 m? 150 m?) to end of lot and back 2 full rounds + 10 burpee box jumps + 2 Overhead squats Man I had a rough time today with flexibility. My range of motion was just terrible on the squats and I had to drop down about 30 lbs from what I did last time we did this (January 20th). My hamstrings were just so tight, and I couldn't get them loosened up for anything. Link to comment Share on other sites More sharing options...
MaryStella Posted March 3, 2011 Share Posted March 3, 2011 Overhead Squats are tough! They are one of my least favorite things to do! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 3, 2011 Share Posted March 3, 2011 I feel your pain with coordination re: jumping rope. I was always that kid in elementary school that couldn't jump double dutch. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 4, 2011 Author Share Posted March 4, 2011 (edited) 03/04/2011BW: 191.4 Warm up:some crazy ass shit the coach came up with WOD:30 Turkish Get ups (25 lbs dumbbell)1 min rest15 rope get-ups (since I can't climb it yet)1 min rest20 Ring Dip negatives1 min rest100 steps of bumper plate farmers carry (45 lbs each hand)Time: 18:05 - which really isn't accurate because I had to wait for someone to bring the 45 lb plates back Practiced rope climbs and overhead squats for a bit afterwards Edited March 4, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 4, 2011 Share Posted March 4, 2011 Warm up:some crazy ass shit the coach came up with Awesome. Link to comment Share on other sites More sharing options...
MaryStella Posted March 4, 2011 Share Posted March 4, 2011 sounds like your loving crossfit! Link to comment Share on other sites More sharing options...
chewybaws Posted March 4, 2011 Share Posted March 4, 2011 WOD:30 Turkish Get ups (25 lbs dumbbell)Aye screw that. I'd give up like 5 reps in lol. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 5, 2011 Author Share Posted March 5, 2011 @ Carrie - Yeah it was 10 rounds of 1 inch worm to 1 push up to 1 right side mountain climber to 1 left side mountain climber to 1 right side plank to 1 left side plank to 1 inch worm back to standing position to 1 right side walking lunge to 1 left side walking lunge 1 air squat then 1 jumping jack...then all that 9 more times. @ Mary - I do like it. Quite a bit. But at the same time it's very humbling. Like I thought I had decent strength and endurance before, but once I started Crossfit, I realized I didn't have shit. Not being able to climb a rope yet is humbling. But it took me a long time to be able to do a few double unders at a time, so I'm sure the rope climb will come too. Just stuff like that. It's hard...but that's why we do it right? @ Gary - Yeah there's always that little voice in my head that says "Why the fuck are you doing this? You can still quit and walk the hell up out of here." But it's best to ignore him. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 7, 2011 Author Share Posted March 7, 2011 (edited) 03/07/2011BW: 195 lbs Warm up:Row 200 m10 empty bar good mornings10 kb swings (35 lb)30 double under attempts WOD:8 rounds of the following:45 sec row for calories, damper 5 (each calorie = 1 rep)45 sec kb swings (45 lb for the 1st round, 40 lb for rounds 2 through 8...)45 sec single unders (divide reps by 3)45 sec mountain climbers (left + right = 1 rep)2 min rest400 m walk between round 4 and 5 Reps per round:1: 19+15+15+27 = 762: 16+12+18+25 = 713: 14+12+09+25 = 60 (kept tripping on the rope)4: 14+12+18+22 = 66400 m walk5: 14+12+15+25 = 66 6: 12+11+15+25 = 637: 14+12+14+25 = 65 8: 14+12+14+26 = 66 Edited March 8, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted March 7, 2011 Share Posted March 7, 2011 i bet you can climb a rope if they taught you how to use your legs. if i have the strength to climb up and down a rope a bunch of times you do too! another way to train it is to climb it from seated on the ground to standing only. so your just pulling yourself up. It is still a good workout and you don't have the worry about falling and getting hurt. Glad your liking it! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 9, 2011 Author Share Posted March 9, 2011 03/09/2011 Warm up:Row 400 m2 sets of 5 empty bar front squats, 5 empty bar push press WOD:10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean (95 lbs)Wall ball (20 lbs) to 10 ft target Time: 10:41 Link to comment Share on other sites More sharing options...
MaryStella Posted March 10, 2011 Share Posted March 10, 2011 cute pic. do you hate wallballs as much as i do? Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 15, 2011 Author Share Posted March 15, 2011 Wallballs don't really bother me...maybe I'm not doing them right. 03/15/2011 Warm up:Run 400 M20 air squats10 push ups WOD:3 rounds of:2 Front Squats (115 lbs)10 hand stand pushups (only got the first 6, had to do the knees on the 24" box thing after that)Rest 90 seconds 3 rounds of:4 Hang Power snatch (75 lbs)12 ring dips (used the blue band)Rest 90 seconds 2 rounds of:30 sec AMRAP box jumps (24") Rest 1 minTotal: 25 2 rounds of:30 sec AMRAP Hip extensionsRest 1 minTotal: 47 2 rounds of:30 sec AMRAP pull upsRest 1 minTotal: 20 Link to comment Share on other sites More sharing options...
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