1/4

4-Jan
For time:
Run 800m
Row 800m
...
3 rounds
15 deadlift 155#
15 box jumps 24"
...
Run 800m
Row 800m

20:10 

legs were tired. I think the 800 loop i ran was longer..did this at CF Hit and Run downtown today, so ran a different loop than at home. The 800's were taking me almost 3:50 and I know I wasn't running that slow lol. My rows were 3:10 then 3:07 kept about a 1:58-1:57. 

DL's did 3 sets of 5 fast each rd and Box Jumps were all bounding and unbroken. I tripped once on rd 2 though. 

PM
5 rounds for time:
75 double unders
3 rope climbs

14:48 - 

Rd 1 - unbroken DU's took me about 2:45 for the whole rd

Rd 2 - broke du's into 50-25 i think took me about 3 min

Rd 3 - broke du's 40-20-15 kept breaks fast and tried to do the 20-15 du's fast. I realized it helped me go faster on rope climbs by breaking

Rd 4 - broke 40-20-15

Rd 5 - 35-20-10-10 - took me 2:50 for this round.

http://youtu.be/6tKVAAeFcFA

Any suggestions on my technique?

(There are a few bloopers when coming down from the rope as i got tired lol)

I practiced a new technique that mike uses he calls it a j-hook/wrap but i practiced it for a bit after my first workout today because my other way was just too slow and in efficient. I've practiced it before but never figured it out and always got frustrated and stopped. So today I decided to figure it out and not stop till I did. I decided to force myself to use the new technique in this workout even if it was a little slower, i figured it would be the only way i'd learn and get comfortable with it. After the 1st rc in rd 1 i  decided to try my old way for rep 2 and realized it was way harder..so i went back to the new way and got more and more comfortable as the workout went on. I learned to just lean back and not have to hardly use my arms at all which helped me to go faster. Last time I did 20 rc for time it took my 20+ minutes so Id say this is improvement..