Tue, Mar 24th

Posted on March 24, 2009 by Colm

Workout of the Day:
Split Jerk
1-1-1-1-1

then:
As Many Rounds in 10 Minutes:
10 Double Unders
10 Push Ups

Post loads and rounds to comments.

Previous Split Jerks:
February 25th (3RM)
January 20th (1RM)
December 20th (1RM)

Louise getting over her fear of heavy weights

Hand care for crossfitters:

Preventing callous formation – Rip on Grip [wmv] [mov]
Removing callouses before they tear – Tutorial from Beastskills.com
Treating torn callouses: Tape ‘em or Glue ‘em – CF Forums Discussion

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25 thoughts on “Tue, Mar 24th”

Pixie on March 24, 2009 at 02:19 said:

Thanks for the callous links, my hand does not look pretty after that bleep test.
Jeff on March 24, 2009 at 08:27 said:

LOL, My hands are in bits too. Took Wills advice and soaked them in hot water and salt. Followed by some super glue.
Tom Gannon on March 24, 2009 at 09:45 said:

I have a video of Jeff doing the glueing, its pretty funny to say the least….
Eamonn on March 24, 2009 at 10:22 said:

I got a real nasty one. I just didn’t rip the callous I ripped about a centimetre of skin below the callous as well. Pesky kipping.
Tom Gannon on March 24, 2009 at 10:50 said:

That beastskills thing is cool, need to work on my grip. I am bunching up the skin which is causing my callous’s,

Feels easier gripping it that way though, probably more in my head than anything else
Bobby on March 24, 2009 at 10:51 said:

I’m going to try this bleep test tonight, my calluses need to be filed down already but hopefully they won’t go all Jeff on me tonight.
Jeff on March 24, 2009 at 11:04 said:

Thanks Booby…LOL
Will Walshe on March 24, 2009 at 21:07 said:

Tony: 55Kg; 9+5 push ups(3x single unders)
Jason: 60Kg(Push Press); 8+3 push ups (3x single unders)

Sue: 22.5-25-30-30-30; 7+8 push ups (3x single unders)
Deirdre: Offensively Light Deadlifts; 6+5 push ups (single leg single unders)
Tom: 40-50-55; 6+10 double unders as rx’d
Louise: 20-22.5-25-30(f)-20; 6 (3x single unders)

Kinsella: 12-12-14.5-17-17(tf)-17-17; 7 rounds (10 single unders/sit ups)
Ames: 25-30-35-35(tf)-35; 8 rounds (3x single unders)
Dan: 7+ 2 push ups (3x single unders)
Bobby on March 24, 2009 at 21:45 said:

Hmmm. 12 Rounds flat for the bleep test. Stopped there as

1. I just made 12 rounds barely and;
2. My right palm decided to go all Jeff on me

Never tore my palm before. Weird. Oh and a little tip guys, listerine mouthwash is not an acceptable alternative for supersaturated salt solution. I don’t think I’ve ever experienced a worse stinging sensation in my entire life. The salt is bad but the listerine is so much worse. I should have figured that if it hurts my mouth that my palm probably wouldn’t appreciate it…
Bobby on March 24, 2009 at 21:48 said:

Oh and boo-urns to subbing in single unders for double unders. Multiple singles are in no way comparable to doubles. I’d replace them with burpees instead, just to be mean like. Fair play Tom for doing them, it’ll make a big difference to your general light-footedness.
Will Walshe on March 24, 2009 at 22:11 said:

We figured it’d be more useful to keep people moving for the whole 10 minutes rather than having them using up all their time re-attempting the same double-under over and over again Bobby. Quit being such a damned elitist.
Bobby on March 24, 2009 at 22:18 said:

Then burpee it up. My problem isn’t with the inability to double under, I was that guy not so long ago. I couldn’t double under last night for instance. My problem is that the substitution of single unders changes the exercise completely.

Double unders hurt a lot lot more than singles. Personally I’d sub in burpees or box jumps for doubles then spend some post WOD time on DU technique. In my short experience with showing some people how to skip I haven’t found a significant correlation between single undering prowess and the ability to double under.

Of course I’m elitist about this Will, there are few things in this world that I can do better than most people and skipping is one of them. Quit being such a damned liberal.
Helzy on March 24, 2009 at 22:25 said:

Sub tuck jumps instead of burpees for double unders…
Bobby on March 24, 2009 at 22:43 said:

Tuck jumps? I saw that on the mainsite alright, the trouble with those is ensuring a high standard. People get tired and they turn into less and less of a tuck. At least burpees and box jumps are objective, you either make it or you don’t.
Colm on March 24, 2009 at 22:50 said:

Sub Burpees in a workout that’s highly push up centric? Bobby, you crazy.

Helzy, I agree with Bobby on the standard of tuck jumps, they be hard to regulate.

We considered the options, and today decided that single unders were where it’s at.
Pixie on March 24, 2009 at 22:50 said:

You could punish the hell out of people like the time Colm made me do thirteen times the single unders compared to the double unders (169 single unders instead of 13 double unders, cheers coach!). Saying that I learned how to do double unders pretty bloody quick after that.
Tom Gannon on March 24, 2009 at 23:10 said:

13 singles for one double…………… HA HA HA I bet you learnt to do doubles, thats 130 skips but I do agree with Bobby doubles are nasty and whilst I can skip ok alternating from one foot to the other unlike some goober that said I have to lift both feet at the same time I suck at double unders,

It goes three singles, one double, three singles, one double for a few then Louise tells Will she reckons I am going to kill her with my erratic and violent skipping,

Onto five singles, miss a few doubles and hating double unders almost as much as thrusters
Will Walshe on March 24, 2009 at 23:10 said:

I used to do tuck jumps back in the day. The standard I held myself to was knees have to hit your chest or else they don’t count. They were flocking brutal actually.

Bobby – You really didn’t see any correlation between getting better at single-unders and getting better at doubles? This is surprising, and does not paralell my (also limited) skipping experience.
Bobby on March 24, 2009 at 23:32 said:

Well there was correlation to a point. If someone can’t skip then they can’t double under obviously. I got up to about 300 singles unbroken but still couldn’t string two doubles together consistently. Now I can do about 40 doubles on a good day but I’m no better at singles.
Tom Gannon on March 25, 2009 at 10:34 said:

40 doubles one after the other?
Bobby on March 25, 2009 at 11:55 said:

Yep, 40 in a row. I average about 15-20 these days but its steadily climbing.
Tom Gannon on March 25, 2009 at 13:05 said:

Thats impressive,

I reckon working at 3 singles one double and getting that up to a minute then 2 singles one double and the same is the way to go.
Bobby on March 25, 2009 at 13:14 said:

My friend Buddy Lee (Winner of World’s Best Headband 2008) reckons you should progress in the following manner:

3 Singles 1 Double
3 Singles 2 Doubles
3 Singles 3 Doubles
and so on until you reach 20 Doubles.

Frankly I found this very boring after I got to 4 doubles so I just worked on increasing my double numbers and didn’t worry about the singles. I’d pick a target like 100 Doubles and do it in as little sets as possible. Worked pretty well and all of a sudden I could do 40 in a row. Magic.
Tom Gannon on March 25, 2009 at 13:28 said:

I will work off that so,

Ordered two of these, I know you will appreciate your gift Bobby

http://www.twenga.co.uk/offer/7283/6684549685635032345.html

If anyone is doing a triathlon this summer and needs a wetsuit they can borrow mine,
Bobby on March 26, 2009 at 13:30 said:

What in God’s name is that? I’m looking forward to it Tom.

25 thoughts on “Tue, Mar 24th”

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