Sunday, 20 Mar, 2011

Due to the extension of WOD 1 of the open, no CF Open WOD 1 qualifying heats will be conducted today. Come in and have a date with LINDA. Thanks, Dennis

I know it's a day late, but just wanted to congratulate everyone yesterday at the Open WOD, and kudos to Dennis for keeping it running smooth. I was a little discouraged with my outing, but inspired by many, many others. Maybe if I get my legs back today I'll grab my rope and and take a page out of Ben's book, then try this one again next weekend!

Hello CFHSV Athletes,
I have had a large influx of people asking me to provide my 10 minute double under drills I use for classes for the strangest reason lately. Anyway, I have posted it below. It is by all means not the only way. It is a pretty good system I developed that helped me get there in my basement in Michigan though. Hopefully it will help you. If you do not understand any of it pull me aside in class and we will get it straight. As always consistency is the key.

Berry’s 10 Minute Double-Under Train-Up/Warm-Up
1 minute single unders concentrating on form, consistency, then speed
30 seconds rest
30 seconds running man (jogging in place while jumping the rope alternating feet)
30 seconds rest
30 seconds running man (jogging in place while jumping the rope alternating feet)
30 seconds rest
30 seconds front & rear split jumps/shuffle (timing is key here to help with the DUs timing)
30 seconds rest
30 second side/lateral jumps (timing is key here to help with the DUs timing)
30 seconds rest
30 seconds single unders concentrating on form, consistency, then speed
30 seconds rest
30 seconds double unders or attempts (if you have to single, single, go for double)
30 seconds rest
1 minute double unders or attempts (if you have to single, single, go for double)
30 seconds rest
1 minute max double unders or attempts

Remember to concentrate on form. Hands tight on sides, turn with wrists to make the rope spin faster, jump mostly with ankles on balls of feet/midsole (do not donkey kick), hips open chest upright looking toward the horizon. Breath, focus, and most importantly RELAX. Do not force it or tense up.

As I always say, do this once or twice a day or every other day before bed, when you wake up or whenever. Do it enough that you build the skill, coordination, and capacity. Then keep it polished.

In addition work on getting at least 100 fast single unders with great form and zero misses.

This is just one technique. Good Luck on those DUs and get out there and practice.

I almost forgot, I will have my weight scales at the gym for those Dating LINDA as RXd.

I had such a blasty blast at the open- watching and cheering everyone on! And, now that the deadline for WOD 1 has been extended, my knee has more time to heal and I can perhaps participate :)

Are we going to have a set day for the open workout again this week or do I need to coordinate time to do that?

24:50 rx'd bodyweight: 155

PR

Scaled 225/275/225 34:44

48:30 scaled
185 DL
155 BP
135 SqC
Got some work done today! Probably the first time i did this workout where i felt like i used good form. I think i picked my weights perfectly. Rd six i started getting lightheaded on DL and SqC, worked hard and pushed through. Thanks to Bryant and Scott who rotated in with me and help with reps. Great to see everyone work hard this afternoon. One word Karen......Awesome!

Forgot to mention...bodyweight: 170

39:28 RX'd BW 175

Nice work by everyone in the benchmarks class. Way to stick it out Karen.

http://dl.dropbox.com/u/8756158/CFHSV%20CF%20OPEN/CF%20HSV%20WOD%201.mov


Takes awhile to fully load.... but CFHSV WOD 1 03/19/11- ready set go!

20:41 Scaled
105 DL
65/55 BP (went down to 55 after first rd I think)
65 Clean
Cleans were the only weight that I did actually close to what was prescribed. This WOD needs work but I improved greatly from when I did it in September so I'm happy about that!

AMAZING

sweet video, I wish I coulda been there, I feel like i would of at least finished my last round if i had all those other people around.

Took FOREVER (68:48 - Wow, that's embarrassing!!) and not sure it counted as rx'd but finished Linda which is a HUGE PR because I haven't made it past round 8. DL at 225 and Bench and Cleans at 115 (20lbs heavier on DL than last time, 10lbs heavier on Bench, and 15lbs heavier on cleans - not that I am that much heavier, just that I didn't do it as close to rx'd last time). The DL and cleans were rx. The Bench is the question mark. Dennis thought that Russell had deemed a 75% Bench would be acceptable as rx'ed for women in a previous WOD so that is what we went with today as well. Whatever the outcome, I did a WHOLE LOT of work today!

Definitely need to work squats! The cleans killed me! Ended with some kind of body wave morph of a clean. Dropped too deep in the squat making it difficult to get back out!

THANK YOU TO EVERYONE who stayed and helped me during my epic workout! Y'all are awesome for staying so long! I really would have stopped at the round of 6.

20:28
i worked with Amanda and Trot, so my weight was the same as thers...except the bench press where I did 2 @ 55# and then just did the bar bc it was too much trouble to strip weight on and off...my bench press sucks, must work on that...

i thought the dead lift and clean was too light, but we had to compromise with each other..and I outweigh Amanda and Trot ;)

still a big improvement from September! and a killer workout

also, Amanda I have written down 20:28, did you subtract your 30 seconds from your time?

theirs*