I’ve been getting this question recently – what can I do to improve my cardio. Before you run out (literally) and start adding more to your daily routine, I challenge you to first look at your daily routine.
I did a post a while ago about getting outside your comfort zone. Are you gaming workouts? Meaning, are you deliberately slowing down to ‘set a good pace’? Are you scared of being uncomfortable? I hope not.
When you hit each workout (especially the lung blasters), go after it hard. Tomorrow’s workout is going to give you the opportunity to get uncomfortable. Push yourself to your limits, and then go faster. The results will come, but you have to earn them.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55#)
Compare to Aug.6/11
The morning crew pushing hard
Row 250m
Mobility
WUx1
Power Snatch
45 x 1
65 x 5
75 x 5
85 x 2
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1 (PR I think)
140 F
WOD as Rx: 5 round + 22 DU (PR)
Sweet! Nice score Patrick…only 8 more to catch up to me. LOL!
Maybe when I have your muscles. Does it come with age?
Lora reserves the right to come back with a smart ass comment… As soon as she gets up off the floor from her laughing fit!! Lol
Today’s lunch class is the first one where you can do your strength?
And since the WOD is only 10 minutes, theres no modification on the wod at lunch, right?
Anytime the WOD is more than 15 minutes, it needs to be shortened for the express class if I understand the idea correctly!
what? no.. Isn’t that why the express classes don’t have strength? That’s where the time is saved…
See you at lunch, E!
Express is 15 minutes warm up, 15 minutes work-out
if the workout is more than 15 minutes, then it’s a modified version……….
that’s how I understand it
No, the classes are 45 minutes, not 30. That’s how I understand it. lol.
To clarify, if you can make the full class, it’s 45 min (10-15min warmup, 20min strength, 15min wod). That’s 12:00 to 12:45.
If you can only make the express class, it’s 30 min (10-15min warmup, 15min wod). That’s 12:15 to 12:45.
So I guess that tomorrow’s wod isn’t a 5 minute plank? Pity, I could have used that
WU x 1
Practice Power Snatch
15x 5 25x 5 35×5 45×5 55×3 55×3 55×1
30 Double-unders
15 Power snatches (45#)
3 rounds + 6 DUs
WU x 1
Brugener WU x 3
Practice power snatch
35×4, 55×3, 65×3, 75×2, 85×1, 85×1, 95×1, 85×1
WOD as rx’d
3 rounds + 27 DU’s – PR of 6 snatches + 27 DU’s
Congrats on your PR Chantal
WU x 1
Brugener WU
Practice Power Snatch
15x 5 25x 5 35×5 45×5 55×1 55×1
30 Double-unders
15 Power snatches (40#)
2 rounds + 9 DU
Alot slower but stuck out with the DU…I will be able to string a few in a row
Good job Leesa!
I have to do 30 Double Unders in 10 minutes?? And TOMORROW I am leaving my comfort zone??
See ya’s at the nooner!
LOL
Too funny! Sounds like you went outside your comfort zone today with those double under’s. Nice job for sticking with it Blake!
Wu as posted
Power snatch practice.
WOD
150 singles
15 power snatch @ 75
4 rounds even
Good post this am Kevin.
Think we need a DU seminar lol
Well…I had a moderate dislike for Mr. Curtis P yesterday. I have a full on hatred for him today. My glutes are wrecked…
On another note, I look forward to getting uncomfortable tomorrow.
That’s where the “magic” happens.
You should have seen me this morning when I bent over to pick up a pen that I had dropped while I was supervising an exam in the gym! lol! The kids looked at me as if I were nuts. My butt is so sore : (
HAHAHA! I can relate. Been dropping things at work all day. Somewhere, someone, for some reason, is getting their revenge on me…through Curtis P’s.
“That’s where the “magic” happens” LOL! I’m scared…
~~~~ATLANTIC HOPPER EVENT~~~
I just checked the registration page and so far 81 people have registered. There is a limit of 120. Only 39 spots left!!!
If you haven’t registered yet, get on it! This is going to fill up fast and its an event you don’t want to miss!
Here is a link (I think…if I copied it properly)
http://www.atlanticchip.ca/events/show-registered.php?show=954
Ok, ok, ok, I’m in…. Sheesh!
thanks for the reminder… I’m in!
I finally got to do this WOD!
WOD rx’d: 2 rounds + 3 snatches
Loved this one!
And I was super happy with my score as I was just hoping to get over 2 rounds and then Darrell said he got 7. Thanks for bursting my bubble Darrell! lol. Just kidding, great job!!!
Nice work doing this one Rx!
Great Job!!
Good Job!! so no mornings anymore??
!!
Elba!!! Welcome back, I can’t wait to see your beautiful face at the gym!
MOB
WU x 1
Practiced Power snatches @ 75#
30 Double-unders
15 Power snatches (75#)
3 rounds + 11 PS
Great job nooners…and thanks to whoever put my weights away. Much appreciated.
Nice Rx Eric!
Nice!! Rx!
Well done Eric!
Thanks everyone
MOB
WU X 1
Practiced power snatches
WOD as R’xd: 2 rounds + 14 DU or 3 rounds +14 DU ?
I wasn’t writing down and feel like the 1st round of snatches were slow, the second was better and the third was quick. But… I was also following Amanda pretty closely and she got 2 rounds + something.. So who knows if I got 2 or 3. Great workout either way! Need a counter.
Great job Elissa!
My first round of snatches were SUPER slow (was focused on my form) so maybe you completed an extra round on me in that time?
Way to go E! Rx’d too!
thanks!!!
Maybe I could do it again sometime… for fun.. It wasn’t bad
CW x 1
Strength: power snatches
15, 25, 35, 45, 55, 60 (60 did not look nice)
WOD @ 45 lbs – 3 rounds + 8 ps
WU x 1
Power snatches x 5
45 – 70 – 90 – 100 – 110
WOD:
–30 Double-unders
–15 Power snatches @ 75#
1 rounds + 12 Snatches
High Point: Getting my last 12 snatches in 1:13
Low Point: Taking 8:47 to get 60 Double Unders and 15 snatches in.
It took all my will not to just stop and quit on this one. With a skipping rope I feel as coordinated as a three-legged giraffe on ice and I feel my DUs have only gotten worse instead of better. Very frustrated as unlike most CrossFit techniques I am not sure what to do to improve.
Well that’s all the venting I have in me. Good job nooners, you all have lovely snatches…does that joke EVER get old? A demain!
Good job on sticking out the wod being as frustrated as you were. Get a coach to correct your technique…and then practice, get your technique corrected again, then practice, then correct, repeat as many rounds as necessary. It’ll come.
Pull me aside some time and I’ll slo-mo video it. Doubles are tough to see what’s going on at speed.
Thanks guys, I know I will get it…eventually. Once I get some good technical advice/correction I’m sure it’s just a matter of practice, practice, practice. It reminds me of golf in that the more you are thinking about it, the worse you do!
Keep at it Blake! Imagine the moment you nail them and how good it will feel…
Congrats for keeping with it bud!
Great Job Blake!!
Double unders are like that sometimes…feeling worse instead of better. You’ll get there. Keep practicing.
And no…that joke never gets old.
Blake my friend, we are kindred spirits in this!! I know it will clic at some point, and it’s hard to not get frustrated, I felt your pain today as I suffered in DU hell as well only 6 hours later! Lol, what really pisses me off is having Corinna on one side and Lora on the other and it’s just a whir of freaking ropes, thinking goggles next WOD as I’m blaming the ‘wind’ in my eyes for my inability to put any together!!
LOL! This was entertaining… You told it so well that I’ve got this mental picture in my head of you in the middle of the gym, sweaty, swearing, and gasping for breath while Corinna and Lora are beside you not breaking a sweat and generating enough wind to create a small tornado with their DU’s. LOL!
Wu as posted
Power snatch practice.
45-50-75-85
WOD
90 singles
15 power snatch @ 75
3 rounds even + 39 singles
Wux1
Burgner wu
Snatch
65×5 95×5 115×5 125×3 135x fail
Wod Rx
7rnds 3DU
Awesome job Darrell. You were really flying!
Thanks
Holy crap! What a score! Well done
Awesome score!
Friggin Darrell!
Mobility
WUx1
Power Snatch
45 x 5 65 x 5 70 x 5 75 x 5
WOD as Rx: 3 round + 8 PS
Time to get back on track after the VK. Pretty cool to see how Strength and Technique were very much present but Cardio/Endurance held me back drastically.
woohoo!! Welcome back!!
Nice work Trent! Welcome back
WU x 1
Burgener WU
Practice power snatch
5′s 3′s 2′s
15-25-35 45-50 55-60-65
Nice sharing the bar this morning Gyllion
WOD
2 rounds + 13 PS
After a long 19 days of vacation my body felt every single day of it!! I did my 1st round Rx’d and then switched to singles because I was not able to do 1 but I regret that after reading Blake’s commitment to DU’s!!
!!
I guess that’s what I have to do next time
Great to have you back Elba. You need to visit us in the afternoon classes!
Great bar sharing with you!
Welcome back to Day 1 of “Operation: Purge Mexican Vacation” LOL.
Good for you doing your first round Rx. Keep practicing those doubles..they will come.
WU x1 + Burgener Warm-Up + some DU’s
Snatch Practice –
(5′s) 15 – 25 – 35 – 45
(3′s) 55 – 60 – 65 – 70
WOD: with 45#
3 Rounds + 30 DU’s + 1 Snatch
MOB
WU X 1 + pull up practice
Burgener warm up
Snatch practice
(5′s) 15-25-35-45
(3′s) 55-60-65-70
WOD: AS Rx’d !!!
30 DU’s
15 Power snatches 55#
3 rounds + 30 DU’s + 1 Snatch
(I could have just copied your post Tracy! Nice to work out with you again.)
After yesterday, I was worried when I read this wod this morning but it was a good one (and really fast
) Now I can get on to worrying about tomorrow’s wod!!
haha.. didn’t realize we had the same score!! Good job with the WOD as RX’d!!
Nice to have you in the 4:15 class for a change.
Snatch Practice
45 X 5, 65 X 5, 75 X 5
WOD
90 Singles
15 Power Snatches @ 75#
Total – 3 rds plus 5 Power Snatches
Mobility
WU x 1
Burgener WU
Practice power snatch – 15-20-20-25-30
WOD
90 Singles
15 Power Snatches @ 20 #
4 Rounds + 3 PS
Those suckers are difficult!
To did great Sarah.. Your form actually improved as you got more tired! Great push through the end!
Thanks Jeff! First time doing those.. hard on the quads! And it did feel better as the time went on.
That was 25# not 20.. man I must have been tired typing last night
Mobility
WU x 1
Burgener WU
Practice power snatch – 15-20-25-30-35
WOD
30 double unders
15 Power Snatches @ 35 #
3 Rounds + 10 PS
Lost a lot of time/energy trying to nail down those DU! They still need work…
Nice work Val! Keep practicing those doubles
Mobility
WU x1
Burgener WUx1
Practice power snatch 45-65-75-75-75
WOD
30 doubles unders
15 power snatches #75
Rounds: 3 + 10 power snatches
Nice work Lance. Day after day I am impressed with your strength.
mob
wux1
burgener wu
practice snatch
wod @ 50#
4 rounds + 12 DU buuuut 20 in a row!!! BAM!
awesome job everyone.
BAM! 20 in a row? Nice work!
Whaaaaatttt? You left me in DU hell on my own? Nice job kev.. Knew you nailed em cause you were on to snatches and I was on 6!! Lol
Nice buddy….
Power Snatch Practice
35 55 65 75 85 90
WOD Rx’d
5 Rounds + 2 DU
Well done Joanna
Mobility
WU x 1
Burgener WU x3 as a group
Strength: Power snatch (x5)
35-45-55-65-75(3)-85(5)-95(3)
Games WOD 11.1 as Rx
AMRAP 10 min
30 double unders
15 power snatch @ 55#
Score = 5 rds + 30 double unders
*first time doing this WOD. Very happy with score. Goal going into it was 5 rds.
Cashout: partner shoulder stretch
Great work 6:30 peeps!
Wow, you jumped all over this one.. Great job .. DU envy grows yet again, and you have the prettiest snatch at CFM!!
no it doesn’t get old! Lol
It just got old…
Wow Lora!!! Wicked score! You’ve been killin’ ‘em lately!
Power Snatch practice
95-115-125 (lots-o-reps)
WOD as rx’d
6 rounds + 5 P.Snatches (13 rep pr)
What a sweat fest!
Power Snatch:
55-65-75-85-95-100(PR)
WOD: 6 rounds + 13 power snatch
Last time: 5 rounds+ 7 power snatch
Happy with this score. The snatches felt better this time around!
Nice job coaching tonight Jo!
Nice work tonight!
I think you forgot about the games WOD 12.2 where you put 100# overhead at least 7 times…so I bet you can go even higher than 100# with ease
So true, I totally forgot about that games WOD. lol! God knows, I never ever thought that I would forget one of those. Must be a sign of getting old! Nice job on the WOD tonight Lora!
Great score Corinna.
6 rounds??? Wowowowow! Your strength amazes me!
Mob x1
WU x 2
Burgener
Practice squat snatch, trying to perfect form.. Felt really good tonight!
45-45-65-65-75-85-95
WOD Rx
3 rounds 2 snatches
Eff all y’all with your amazing DU!!
you’ve had two rounds of gloating! Lol bring on another WOD with freaking burpees or something!
Your snatch is prettier than mine.
LOL
Too funny! lol!
First WOD back at full shoulder strength and it felt great. It was a long road to recovery and I am looking forward to shedding the extra baggage I picked up over the last 3 months.
Mob x1
WU x 2
Burgener
Power Snatch Practice. I was very cautious with this as the snatch is the movement that caused my injury. Correction, pad form on a heavy snatch is what caused my injury. lol.
5×45
5×50
5×55
5×55
5×55
WOD at 50LBS, like I said, I was being overly cautious until I tested out my shoulder.
90 singles
4 rounds exactly.
I was nice to see you back it at tonight! Take it slow with the shoulder…if you’re looking for a little something extra to “get your sweat on”, I have a deck that needs building…
mobility
Burgener wu
strength – Power snatch x 5
45, 65, 75, 85
WOD : Game WOD 11.1
AMRAP in 10 min.
scale – 90 singles
15 Power snatch (75#)
Total rounds = 4 rounds & 60 singles