Sep 22, 2013

Monday 09.23.13

For time:
800m run
200 Double Unders
400m run
150 Double Unders
200m run
100 Double Unders

Post time to comments and the whiteboard.

Coach's Notes. (Let's use the standard start times of 0545 and 0630 at the track for today, warm up prior and be ready to "3, 2, 1...Go" at these times)

This is a great opportunity to explore pose running and work on your double unders. Grab your rope and head to the track.  Don't forget to take your rope with you on that last 200m sprint!

Training Videos
  • Video by Valerie Hunt, a Master POSE coach, CrossFit Endurance Trainer, explaining the intro to POSE running.
  • Double Under’s tips and tricks by John Alvino. He does it right, starting with singles and working to doubles.


Allan Jackman said...

I'll be at the track for this WOD to begin at 0545.

Jimmy Chen said...

Sounds good! I'm glad we're starting the week off with lower body. After last week's MU madness, I was ready for some running.

Can't wait!!


Oh no...

Allan Jackman said...

18:00, shoulders and forearms workout.

Sam Friend said...

Good one to come back off of an illness...
19:55 Rx

By the way, Susan has been officially crowned the Queen of the Snatch. She is the Kansas State Champion for Olympic Weightlifting in her age and weight division. Congratulate her when you get a chance.

Scott S said...

Congrats Susan! That's freakin awesome. You guys should have put out some more info about the competition, just for spectators, would have liked to see the event! I'll leave the crowning title up to Sam, but great job Susan.

20:54 Rx. I finally have Double Unders, new Rx has the magic pixie dust included, but still can't string sets of 100 yet, so that took awhile. We stayed in the Bubble this morning. Wasn't ready to chance DU in a new environment, barely confident in my known space!

Second Allan, my shoulders were giving out before the rest of the DU.

Noah said...

13:09 at the track. Man, its too bad there are so few mornings in Kansas like this one. It is a great morning to play outside. Too bad work had to get in the way.

Good job on the lifts, Susan.

Ross said...


Congrats to Susan, great job.

Me not so great of job on the WOD. Weekend in the field and chest congestion I caught had me sucking wind on the DUs. Took me twice as long as I was thinking it would.
21:57 -oh well vast room for improvement...

Susan Friend said...

20:00 Rx.

Remember last month's WOD with 500 DUs? I remember finishing and thinking I never wanted to do THAT again. Well this morning we almost repeated that WOD and threw in a substantial run. I think we're getting better . . . or at least we're growing accustomed to large volume DUs.

Thanks to Josh for pushing me around the track and to Andy for showing Josh and I how fast the WOD could be done.

13:09 Noah? That's incredible!

Jared said...

19:45 Rx this morning in and around the bubble. Had some really good (for me) DU strings but it still took me a long time to get through all of them.

Jimmy Chen said...

Congrats on your achievement, Susan!!

18'29" when all's said and done. DUs by themselves aren't too bad until you throw in the sprints in between.

This WOD definitely made you pace your DUs.

Andy said...

14:38, ran hard but couldn't make the DU flow. Noah, puting on a clinic. Nice job.

Attempted PU and KTE tabatas afterward with laughable results. PU died immediately...common theme of smoked shoulders.

Dan R. said...

13:00 at the track around 5 PM.

EJ Gust said...

Impressive time Noah and Dan!

14:05 rx'd