Double Down

Today is a double strength day. Work your way down the strength rotation.

If you have extra time, work on a β€œgoat” (something you suck at).

Or try this week’s member challenge.

And if you have a few minutes, read this article on “The Relationship Between Exercise and Inflammation”.


56 thoughts on “Double Down”

  1. WU x 2

    Double strength

    snatch x 3

    95,115,125,135,145 (fail)

    Just couldn’t get 145 up today at all. Time to leave her alone for awhile.

  2. Mobility
    Wu x 2 up to 50lbs dumbell for pullups practice butterfly pullups.
    Back squat
    135/ 185 /225/ 245/ 265 x 5
    Squat cleans
    135/ 155 /185/ 185/ 205 with a couple jerks in there

  3. Shovelilng ice for 10 min!
    Wu x 1

    Push jerk 5 rm to 85#

    Wrists, wrists, wrists…

    2 min burpee challenge: 42
    Thanks for the push everyone!

  4. wux2

    Double Strength

    Push Jerks

    120×4-115-120-125×4(4 solid reps, but it all fell apart on rep 5)

  5. Mobility


    Deadlift 5x
    Sumo stance with belt.
    Felt very heavy. Haven’t done DLs in a long time. First time using a belt. Don’t like to depend on it, but after hurting my back so many times I might have to use it for a while.

    Push Press 5x
    Felt good. Gotta practice bringing the bar back down on my shoulders with elbows high.

    Fun morning! I love double strength days!

  6. Mob
    Double Strength Day

    Bench Press x5 (first time since joining)
    135-145-155-185-195 last rep almost fail

    Clean x5
    Really need to work on technique for this..

    Cash out 2 min skipping
    Foam roll everything
    Lacrosse ball work

  7. Mobility

    WU x 2

    Double Strength Day

    Deadlifts x 5

    Bench Press x 5

    1000m row
    Time 4:17 (with a literal push from Kevin)

  8. Love Double Strength day. Was going to take a rest day as I have karate with Gavin tonight (see Kevin’s previous post about taking up a sport) but I love these days way too much πŸ™‚

    WU x 2

    OHS x 5

    Shoulder Press

  9. Mob/WU

    Front Squat x 5
    155-165-175-180-hip stretches (thanks Kevin)-185(3)

    Deadlift x 5
    210-225-235(2)…back was curving so stopped.
    Worked on GHD Hip Extensions (10) and finished 135(5) DL

    Realizing my hip (in)flexibility is limiting me more than my actual strength lately. Always something to work on!

    AMRAP in 5 min of:
    — Double Unders
    47 reps (managed to string 5 in a row but that was it)

    Fun day!

      1. Thanks, it’s going to be a post-workout routine for awhile. It’s my last BIG goats (lots of little ones).
        Meanwhile I need to dial back my strength max’s and build them back up WITH more flexibility/mobility.

  10. Mobility
    Double Strength Day!!

    Push Press x5
    105-110-120-125-130 (PR 10#)

    Back squats x5
    105-115-125-145-160 (PR 5#)

    Worked on handstand push-ups. I think I can move 2cm. Ha.

  11. mobility
    wu x 2

    WOD : Double strength

    1- Overhead squats x 5
    55, 65, 75, 80×3
    Thanks Amanda for the stretching tips

    2- Foam roling

  12. mobility
    wu x 2

    WOD : Double strength

    1- Back squats x 5
    75, 80, 85, 90×2, 90

    2- Cleans x 5
    45, 50, 55, 55, 60, 65 lifting the arms to soon not dropping under the bar 55×5 with better form
    Thanks Amanda for your patience and good coaching

  13. Mob + WUx1

    Member Challenge
    AMRAP 2 mins burpees = 45 … so close …

    EMOTM 5 mins
    – Wallballs 28#/10′, with 20# vest = 40 (8-8-8-8-8) … painful
    – Floor Press 185# = 10 (2-2-2-2-2)
    – Toes-2-Bar = 48 (12-12-8-8-8)

    Rest day tomorrow! Whoop whoop!

  14. Heather Colleen


    Double strength

    Bench Press – my first time ever trying it…not exactly my favourite lift.


    I hurt my stupid shoulder during the last round. Foam rolled instead of 2nd strength.

    Didn’t get any handstand practice in due to shoulder either…tomorrow will be double handstand day!

  15. WU X 2

    Push Jerks X 5


    Didn’t get full extension at 195 so went back down to 185

    OHS X 5


    Need to do some mobility work with my hips.

    Thanks Kevin for the tips on hip mobility.

    1. Nice work Jeff! I’m with you on the flexibility. Before Crossfit, I had no idea how important mobility is (for life and for lifting!). Working on those tight bits will help a lot! πŸ™‚

  16. WUx2
    Bench Press x5
    135 155 185 205 215×1
    Plank Holds x5
    45 sec hold 30 sec rest.

    I am really enjoying the paleo challange. I think the best part is the support from my friends. They always have time in there day to send me a picture of a cookie or eat fast food in front of me. Its F-ing awesome!!!!

  17. wu x 2

    35-45-55-65-70 (did 55 again to work on my form after Kevin’s pointers)


    Nice sharing the bar with you Helen!

    Practiced my DU’s for a short while… weren’t really coming along today…..

  18. WU x 2

    OHS x 3

    65 85 95 115 125 x 1

    Snatch x 3

    75 85 95 105 115

    Great sharing the bar with you Chris! Hell of a row too!

  19. Double Down
    wu x 2



    2 km row – 7:01

    then practiced du’s and got 37 in a row! woooooooooooo

    did rounds of 50 – 4 times

    Always a pleasure Marcel sharing the bar.

    I can for once say I BEAT KEVIN…hehehe not sure what time was but I beat his 2km row time!! πŸ˜‰

    1. Wow great job Chris!!

      If anyone is looking for Kevin over the next couple days I bet you’ll find him on the rower! lol

  20. Mobility
    WU x 1

    Double strength day πŸ™‚

    Push jerk (x5)
    – did not use rack…so, clean x 1 for each set of 5
    95-105-115-125 (not max)
    then 95 x 5 x 3 to practice split jerk technique
    -need to work on getting my head through at the top.

    OHS (x5)
    -taped wrists for last 3 sets (haven’t done this before)
    -wrists felt great but shoulders felt a little out of position (??)

    Love double strength days!

  21. Got in some Clean & Jerks tonight
    85 105 115 125 135 140 PR!!!!!
    Missed the 140 lift a few times at the Olympic lifting cert back in Nov. Felt good to get it tonight especially as I wasn’t expecting to go that heavy.

    All the Paleo challengers are doing great with the benchmarks! It’ll be interesting to see the progress at the end of the 6 weeks!

  22. Mobility

    Paleo Challenge Bench Marks

    KBS #53

    Time: 3:33

    2K Row

    Time: 7:48

    PR of 1:10 on the Burpees and KBS from august. Didn’t stop through the whole thing PR is gonna be real hard.

    1. WOW big PR on the burpees! Great benchmarks. I am excited to see how you do with these a the end of the challenge.

  23. Mobility
    WU x 2
    Double Strength day

    Push Press
    95,135,135,145,150 x 5 PR 5#

    Back Squat
    95,135,145,165,170 x 5 PR 15#

    Member Challenge Max Burpees 2 min

    Score = 46

  24. Mobility
    Wu x 2 ( pullups and t2b)

    Back squat x 5

    Squat Cleans x 5
    (need to work on getting under the bar and not pulling it so high. thanks for the help Kevin)

    1 mile jog last 100 m sprint x 2 @ the Kay Arena

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