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Jim - got a question, actually two: in the UW Jump Rope Program, what is a Double Jump With Bounce (Step 9) & Double Jump in succession (Step 10)? And is your run/walk protocol a variation of Fartleg? Great job on the times, BTW.
That Jump Rope Program is tough!! But, it gave you impressive results! I'm gonna keep at it.

John J - Way to go on the Bench Press!

Deb - Don't feel when you lose focus. Happened to me on my 3rd 235# back squat yesterday. It happens. Just remember & move on. It was still an impressive workout!

[B]WU:[/B]
Tried to do up to step 4 of the Jump Rope program
400m run
Dynamic stretching (across basketball court width):
High knees
Butt Kickers
Frankenstein Straight leg walks
Straight leg walks with a kick back
10 Push ups with arm extension (5 each arm)
Spiderman walk
Broad Jumps
5 Inchworms

[B]WOD:[/B]
15 Min AMRAP:
30 Single unders
10 Abmat Situps
10 Clapping Pushups
10 DB Thrusters (40#)
10 Renegade Rows (40#)

3 rounds + 30 Single unders +10 Abmat Situps + 10 Clapping Pushups + 4 DB Thrusters (40#)

[B]Cash out[/B]

3-3-3-3-3 Clean & Jerks (65#)

[I]Not a bad WOD! Had so many people that the only place I could do the Jump rope was in another room slowing me down. The dumb bell thrusters were awful & I tried to take Carl Paoi's advice & rest at full extension. (Easier said than done!) Had a lot of run with & was glad I could move the Rx'd weight.[/I]

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Good work everyone!! love following the games and look forward to next weeks WOD!

Sure hope Spring weather comes one of these month!!-whine-whine
Taking it a bit easy this week so to focus on being stretched out and limber for the last week of training for my first 1/2marathon and still getting in the Open WOD/S
03.23.11
WU--row 500, jump-rope 10min (work on bouncing higher) and lifting knees more
kip swings/stop, kip swings/stop, Mwod hips and quads, shoulder bands/external rotation
WOD: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
[B](scaled) 45,40,35,30 15HSPUon toes on box (14:08)[/B]
cool down lots of stretching!!!!!!!!

03.24.11
WU: Same as yesterday (seemed to work good)--row 500, jump-rope 10min (work on bouncing higher) and lifting knees more
kip swings/stop, kip swings/stop, Mwod hips and quads, shoulder bands/external rotation

WOD:
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
(scaled to 3 rounds to save the legs for tomorrow's last practice long run of 12.5miles)
[B]3rnds--6:38[/B]

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[QUOTE=William Hoogsteden;918391]Jim - got a question, actually two: in the UW Jump Rope Program, what is a Double Jump With Bounce (Step 9) & Double Jump in succession (Step 10)? And is your run/walk protocol a variation of Fartleg? Great job on the times, BTW.
That Jump Rope Program is tough!! But, it gave you impressive results! I'm gonna keep at it.[/QUOTE]

William, a double jump is a double under. A double jump with a bounce is DU/SU/DU (which I find harder than straight DUs due to the constant change in tempo, but that helps your overall jump rope skills). My run/walk protocol is just a half-marathon training program from Furman Institute of Running ([url]http://www2.furman.edu/sites/first/Documents/Half%20Marathon%20Training%20Program%20-%20metric.pdf[/url]). The protocol is three days a week of running, one of which is intervals and my last running workout was the interval workout for the week.
[B][U]
March 24[/U][/B]
At Lunch - Swimming
3x 500 yds, ~ 2 min RI (9:10, 9:00, 8:50)
HR in 130s first set, then 140s, then 150s

[U]After Work[/U]
10 mins jumping rope
10 mins dynamic stretching and mobility work
[U]WOD[/U]
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
[B]10:54 (subbed 12' rope but did 2 rope ascents for the first 3 rds to exceed total distance rx'd)
[/B]
The hard part about this one was that my finger tips froze up from holding the bar during front squats and then rope climbing in 38 degree temps in my garage. I kept having to blow warm air on my fingers to unfreeze them and had stinging pins and needles at the end. Good fun though. Rope climbs are always a nice change of pace!

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heavy day today and jessie loves to change it up.

60 lbs kettle bells suspendd on each side of the bar with rubber bands for back squats along with plates.

1-1-1

320-360 f- 340

weird experience having that much weight up and 120 lbs of it wiggling around.

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3/25 WOD

1200 M Run
90 Double Unders
30 Knees to Elbows
800 M Run
60 Double Unders
20 Knees to Elbows
400 M Run
30 Double Unders
10 Knees to Elbows

21:31. Double unders continuing to work well for me finally. I was able to string together mid to high teens to low 20's pretty consistently.

We also started with a bonus: Max squats in 2 minutes. 92 (beats my old score of 88).

One of the funnest days I've had in a long time. Fourteen Crossfitters showed up! JJ and Danette both did the WOD as Rx'd, i.e. with double unders. Their stick-to-it-iveness was inspiring to see. Congratulations to both of you for digging deep and not quitting!

The Claw

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Nice time on that WOD Claw! Your squats are looking pretty damn stong Cliff. Impressive numbers you're putting up.

[B][U]March 25[/U][/B]
Easy 2 mile jog on treadmill at 1% (18 mins, HR low 120s)
Bench Press: 10x135#, 5x205#, 3x230#, 3x255# (old 1 rep PR was 250, but I know I can do way more than that - I've never tried a 1 rep Bench max)
Deadlift: 10x135#, 5x205#, 3x235#, 10x270#
DH Pull-Ups: 5, 5, 10 (1 sec pause at bottom of each PU)

My recent lack of focus on strength training made its presence known today. 255# felt heavier than I thought it would. I had to regrip the bar on DLs twice due to grip failure, which never happened before at 270#. The knurling on the bar at the gym was slick, but still. Pull-ups also felt weak.

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[B]Jim C[/B] I printed out the jump rope drills and will work on them constantly for a while. We did a simple but effective timed drill this morning.

1 min Singles (practice form and speed)
30s rest
30s Running Man (alternate legs while jummping rope)
30s rest
30s Running Man
30s rest
30s front and rear split (this will help with DU timing)
30s rest
30s side to side (again this will help with DU timing)
30s rest
30s DU (if not DU, then single, but try to get DU)
30s rest
1min DU(if not DU, then single, but try to get DU)
30s rest
1min DU (try for max reps)

Just working on this for a little while this morning made me realize that straight singles are easy and through my timing way off on DU's. Side to side and splits were really hard for me. I will be doing this and the one you posted in rotation moving forward.

[B]Deb[/B] I always feel weird when I do something like that. I dropped the bar during a front squat last week and hit the rack. Man I hate when that happens.

[B]3-24[/B]
5 rounds for time: 13:50
15 reps med ball clean 14#
15 reps wall ball 10#

This one hurt me worse than the 10,9,8...did.

[B]3-25[/B]
Rest aka Judge for Open Sectionals WOD this morning. :)

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03.25.11

Little MetCon Day between Wendler days

25 one-arm k-bell swings @35#
Run 1/4 mile
Row 1000m
10 GHD Situps
:30 Plank

Somewhere between 8 and 9 minutes total

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[B]3.26.11 Saturday[/B]
Kind of a wasted 1.5 hr drive. Coach was busy teaching other people and I didn't get a workout plan. So warmup, light snatches by myself @ 39 I was pulling with my arms. Gym got crowded and more crowded lot of people waiting.

So I got relegated to Snatch Liftoff purgatory and sent home early.
15,12,12,12 at 35, 40,45,50. Coach said my hamstrings look big & thats good (??? no clue).

I did get to see Danica snatch a bunch of weight, Rito clean & jerked over 190:yikes:, Oak snatched a big weight, and I got to LO opposite Lou & Peter Musa, fast as F--K!!! like lightning.

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[QUOTE=Michelle Simpson;918703][B]Jim C[/B] I printed out the jump rope drills and will work on them constantly for a while. We did a simple but effective timed drill this morning.

1 min Singles (practice form and speed)
30s rest
30s Running Man (alternate legs while jummping rope)
30s rest
30s Running Man
30s rest
30s front and rear split (this will help with DU timing)
30s rest
30s side to side (again this will help with DU timing)
30s rest
30s DU (if not DU, then single, but try to get DU)
30s rest
1min DU(if not DU, then single, but try to get DU)
30s rest
1min DU (try for max reps)

Just working on this for a little while this morning made me realize that straight singles are easy and through my timing way off on DU's. Side to side and splits were really hard for me. I will be doing this and the one you posted in rotation moving forward.
[/QUOTE]
That looks like a good JU workout. I know this sounds really obvious, but when you're doing stuff like side to side jumps (or pattern jumps in general) you have to remember to move the spot where the rope hits bottom too so the rope and your feet are always in the same place at the same time. I must be stupid because it took me a couple sessions to figure that out (I was having trouble with the up and back jumps).

Psyching myself up now to do one of those long unbroken swim workouts that I hate. Writing about workouts, rather than doing them = procrastinating!