Monday's Workout: Annie

Despite not getting enough sleep last night (as usual), it’s been weeks since I last walked into the gym feeling as good as I did this morning. As much as I hated missing class (and Nicole!) on Friday, taking a breather was just what I needed to recharge my batteries.

Strength Skill:

• Turkish Get-Ups (1-2-3 on each side)

It’s been a year since we last practiced kettlebell TGUs in class, and I have to admit that this movement’s more challenging than I remembered. I stuck with a light weight today (1 pood), and focused on re-familiarizing myself with the proper form. For the most part, I did fine -- but I do need to work on resisting the impulse to plant my hand behind me when I’m on my way back down to the floor.

Metcon:

“Annie” - for time:

• 50 double-unders
• 50 Abmat sit-ups
• 40 double-unders
• 40 Abmat sit-ups
• 30 double-unders
• 30 Abmat sit-ups
• 20 double-unders
• 20 Abmat sit-ups
• 10 double-unders
• 10 Abmat sit-ups

For once, I was excited to see a double-under workout on the whiteboard. It’s been over a month since I was last able to crank out a double-under WOD, and I’ve been antsy to get back on the horse. And while we’d done Annie in class a couple of times before, this was my first opportunity to try it again after watching the WOD’s namesake, Annie Sakamoto, kick some ass at this year’s NorCal Regionals and the CrossFit Games. My previous Annie time was 12:12, and I knew I could do better.

Ironically, my nagging ankle issues ended up improving my double-under form. Normally, I tend to jump high and stomp down forcefully during double-unders, needlessly expending exhausting myself in my efforts to clear the rope. But with a tender left ankle that can’t sustain hard impacts, I was forced to keep my jumps small and controlled. Using less energy meant that I could settle into a more consistent rhythm, and I was able to get through the rope-jumping fairly quickly (for me, anyway).

Visualization also helped. In my mind, I replayed videos of CrossFit Games athletes doing double-unders with their feet barely leaving the ground. And thirty feet in front of me at the gym, I could also see Kyle -- our resident double-under fiend -- lightly bouncing up and down as his rope whipped around him. I did my best to keep up with him, and though I didn't succeed, I PR'ed by three minutes. Not a bad way to start the week!

Result: 9:11 as RXed.