"MDV", "Superfly" & "Death by Muscle Up & Deadlift"

"MDV"
50-40-30-20-10 Unbroken Single Unders
5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

2:30 -  unbroken all rounds


"Superfly"
5-4-3-2-1 of:
Deadlift (185)
Burpees

57 seconds Rx - 14 second PR


Death by Muscle Up & Deadlift"
Minute 1 - 1 Muscle Up, 1 Deadlift (155)
Minute 2 - 2 Muscle Ups, 2 Deadlifts
Minute 3 - 3 Muscle Ups, 3 Deadlifts
...until you run out of time or tap out

3 rounds + 2 reps (left arm pain so I stopped)

"MDV"...

Double Under training today. Matt DellaValle gave me a few pointers on how to become more efficient in my single unders and have it translate into my double unders.


Finish with

"MDV":

• 50-40-30-20-10 Unbroken Single Unders

• 5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

4:15 Rx

 Matt DellaValle's 4:47 "Annie"

C & P/Push Up Ladder...

Today I did ladders with the 24kg bell on the C & P. I did 3 ladders with 5 rungs on each ladder. I also did 15 push ups at the end of each ladder and 150 single unders as part of each ladder.

The ladders looked like this:
C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:
45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Push Ups

450 total Single Unders

A Mixed Bag...

I had a sugar hangover this morning after having Creamsicle Ice Cream last night. I wanted to work all the crap out of my system so I went for a high rep total body blitz today. I will say this...I felt like Superman at the gym but it came at a price - waking up feeling like Nikki Sixx after a 3 day binge.

My training looked like this:

Single Unders (running style) - 500 reps
Kettlebell Swings (CF style) - 24kg bell - 50 reps
Figure 8/Hold - 24kg bell - 50 reps
Arm Cast - 25lb clubbell - 50 reps
Hammer Swings - 25lb clubbell - 50 reps
Hammer Throws - 25lb clubbell - 50 reps

I finished with: Knees to Elbows - 25 reps

I am planning on resting tomorrow before I go back to Crossfit New England on Tuesday.

Light Day...

I took it easy this morning:

Single Unders (running) - 500 reps
Knees To Elbows - 50 reps

Heavy Metal...

My training looked like this:

Swings - 48kg bell - 50 reps
Farmers Walks - 32kg bells - 10 reps @ 150 ft each
1 Mile Run - 40lb Xvest - 8:39

I finished with:
Single Unders- 250 reps
Knees to Elbows - 25 reps

Clubbell Training...

My training looked like this:

100 Double Swipes (2 Clubbells) - 15lb clubbell
100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
100 Hammer Throws (two-handed: 50 Clockwise / 50 Counter-Clockwise) - 25lb clubbell
Single Unders - 500 reps

Double Friday....

Second session today.

I did:

Single Unders - 500 reps
Knees To Elbows - 50 reps

Jump Rope & Knees To Elbows...

My training looked like this:

Jumping Rope (single unders) - 20x50 - 1000 reps
Knees to Elbows - 20x5 - 100 reps

I alturnated each exercise. I am going to start doing this for time once a week and see how fast I can complete it.

Jerks & Modified "Harry"...

1. Jerks
10 x 3 reps across - 115#

2. Modified "Harry"
3 rounds for time: 8:37
35 Single Unders
20 TRX Push ups
15 Knee to Elbows

Easy Day...

My legs are still sore from Friday's CFNE leg blitz. Crazy that bodyweight training can create that much DOMS.

My training looked like this:

Deadlift - 135lbs - 25 reps
Push-Ups - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps

I finished with: Single Unders - 250 reps

Bodyweight & Clubbell Training...

My left shoulder and right elbow are still bothering me. I hope to make it to CFNE tomorrow but needed to work through the pain today and get some blood flowing.

My training looked like this:

Uneven Pull Ups (one-handed) - 50 reps
Dips - 50 reps
Clubbell Mills - 15lb clubbell - 50 reps

I finished with: Jump Rope (single unders) - 10x50 - 500 reps

“Deadlift Terribleness”, TRX Training & Jumping Rope...

Complete as many reps as possible in 3 sets of Deadlifts. After each set strip the bar and reload with the appropriate weight. I completed AMRAP with 225#, then rest as needed, reset the bar with 135# and again complete AMRAP Deads, rest as needed, reset the bar with 95# and again complete AMRAP Deadlifts.

Weights:
225# x 8 reps
135# x 22 reps
95#  x 32 reps

This was not for time. Go for max reps and rest as needed between sets. Reps should be touch and go. No stopping, no bouncing. You may rest at the top, but resting at the bottom terminates the set.

Then I did:

TRX Chest Press - 30 reps
TRX Plank (knees to elbows) - 30 reps
Hanging Pike (toes to hands) - 50 reps

I finished with:  Jumping Rope (single unders) - 20x50 - 1000 reps