Fitness - WOD 8/4

This morning's WOD was a good one for me. Not in terms of performance, but in that I really need to step up my jump rope game, a lot! And today's WOD gave me a chance to work on it. The WOD was pretty deceptive, it was only double unders and v-ups but it got pretty tough. Then we did a finisher of 2 sets of max rep pull ups.

After about ten minutes of playing around with the jump rope and warming up. I got a little advice from a guy who's a stud at double unders. He could break them off forward and backward no problem. He was stringing together 30 or 40 in a row before he lost it.

Well, after the first minute or so of our WOD I gave up on the DU's. I had to scale it down other wise I would probably still be there trying to bang them out. If you couldn't do DU's you could substitute 3 single jumps for one double under. So for me, instead of 50-40-30-20-10 with doubles. It became 150-120-90-60-30 with singles. I would do 150 single jumps, then 50 v-ups, 120 single jumps, 40 v-ups, 90 single jumps, 30 v-ups etc.

I started with v-ups and when those broke down, I scaled down to lying knees to chest. And when those broke down I went to regular sit ups.

WOD:50-40-30-20-10
double under's, 150-120-90-60-30
V-ups, knees-to-chest, sit ups, 50-40-30-20-10

Time: 10:55
Calories Burned (WOD & finisher): 418

Finisher:
max rep pull ups, x2
Set 1 - 26 kipping
3 minutes rest
Set 2 - 23 kipping

Of course I'm not too stoked on my time, it was terrible. I can't do double unders to save my life. I'm super fast at singles but it's not the same. I really need to be working on those outside of CrossFit (Loren, this is where you come in). The guy that was giving me advice was done probably a good 4 minutes before me, he crushed it. Good DU's are a must have and something I need to add to my arsenal.

I felt good on my pull ups though. My grip always fails before my back does. I'm not sure how to rectify this but I'm sure the forearm strength/endurance will come with time, just like any other muscle.