Sep 3, 2013

Wednesday 09.04.13

15:00 AMRAP:
30 Double unders (see below for sub)
20 Squats
10 Kettlebell swings (53/35)

Post rounds to comments.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

Compare to last week's AMRAP on 08.28.13. Similar structure and movements, but going a little lighter on the intensity of the individual exercises and a little longer on duration of the WOD.  No tomfoolery on the squats, proper depth and full extension at the top. Call your buddy on it if he/she starts faking the funk.

Scaling -- going to switch it up again for DUs.  Tuck jumps are too sucky, 3:1 singles let you off easy. Today's sub is lateral hops over a parallette bar or barbell (with plates).  Or, use a target 6-8 inches above your reach and do vertical jumps.  Either should target those fast twitch calf muscles're welcome!  Standard scale on KBs.  Reduce weight, or use a Russian swing to parallel.

REMINDER -- get your info in to Meg if you are interested in the RxRopes order.  If we don't get at least 10, there is no discounted bulk rate.  Signup sheets are on the whiteboard

Training Videos.
  • "Mic'd Instructor: Double Unders" - Still the best, most comprehensive video I've seen on DU.  But watching vids isn't going to make it click, doing them is.  Pick a few nuggets to work on and focus on them during the WOD or in your skill work afterwards.
  • "Kettlebell Swing Demo" - review of movement standards from Reebok CF One.  The descriptions in the "About" tab are worth a quick read.


Jimmy Chen said...

Please let me know if we fall short on the jump rope orders. I'll be glad to pick up the difference, whether it be 1, 2, or three ropes.

Meghan Smith said...

Thanks Jimmy. I'll extend the sign up through Thursday...want to place the order before the weekend.

HINT: You'll be seeing more DU in the programming this month, so it's a worthwhile investment!

If you can't make it in before the order, just email me at to get me the specifics: handle style, cable length, cable weight, cable color.

Allan Jackman said...

8 rds at 70lbs

Meghan, a few people expressed interest in the rope this morning, possibly look at a few more signing up tomorrow.

Russ Ames said...

Nice work Allan.
I heard someone got 10 rds.....mine was 6. 35# and 3:1 subs. Killed my time.

SuperiorJake78 said...

Yesterday's WOD at 1700 yesterday


12 hours recovery time affected my Iron works though...


Puts me at 180 for approximate math, I wanted ten but I couldn't hold my core tight enough.

WOD did 8 rounds plus 50 reps, didn't get my last kettlebell swings.


Noah said...

Now you've become Superior Jake? Suddenly I feel so inadequate.

From now I on I want to be known as Stupendous Noah.

8 rds plu 45 reps.

Good to be back in the Bubble after a few weeks of TDY and just general slacking on my part.

Jimmy Chen said...

7 rounds, with 20 DUs.

Also, shout out to Andy for the improvement pointers on those DUs. I'll be working on doing those double unders properly in the future!

Jess said...

5 rounds subbed parallete bars for DUs- just can't get that rhythm with the ropes in the bubble- looking forward to getting my Rx rope!

Scott S said...

Ok, I'll have to admit, I have hated DU for years, and with the seeming DU favortism in the programming I thought this would again suck horribly, but think I'm getting better. I'll have to give it to Jake for all the DUs, hate it but love it.

7rds plus 8 DU.

Used my crappy rope, but finally able to string together sets in the teens. Watch out when I get my magic Rx rope, it's on!

Strength work prior - Front Squats 3 x 3, 225, 225, 225. Rushed again to finish in time for 630 start.

Played with Muscle ups with Andy after. Almost face planted, but actually pulled off an unintended planche(I think that's what it's called). Felt very gymnasty, and luckily didn't break anything.

Ross said...


Nice little smoker, had me sucking wind this morning.

9 rds + 55reps....

DUs went great, only tripped on one set, the 9th one...

Jared said...

7+35 RXd. Did well with DU except for round 5 - could not keep it going.

scottnkelly9901 said...

IMCF Hohenfels:

8rds + 20x DUs
*scaled KB swings to 50lb KB - but it was a KB! Really excited that I didn't have to sub a DB.

scottnkelly9901 said...

If it matters to anyone trying to decide, I'm a HUGE fan of my Rx rope. Buying a quality rope is a good investment for anyone and it can improve performance.

Andy said...

8 + 55, subbed GHD SU for KBS. Did not feel cheated. DU were hit and miss. Awesome showing at 0630.

Could have sworn I saw someone that looked like Noah this AM, but no way a guy just back from 3 weeks in Hawaii would be that pasty white.

As Allan mentioned this AM, we finally got some new ropes. Help us keep them in working order...don't tie knots in them and speak up if you see others doing so. Show them how to use the screwdriver to adjust rope length.

Justin Pritchard said...

I definitely interested in getting an Rx Jump Rope. I'm getting better but the DU are still kicking my butt.

4 rounds plus 40 reps

Jodie Kunkel said...

Started with 5X5@135 Front Squat.

Fought for every double under (got a little rhythm around rep 27), hence the low reps. RX'd with the KBS.

3 + 14 DU + 20 lashings (yup, publicly flogged this morning. Hopefully the RX rope won't be that dangerous)

Dan R. said...

10 rnds plus 8 squats