Damn you Castro, 18.0 edition

Just about every year for the last few years, I’ve cursed at Dave Castro from afar like many crossfit athletes. This year it just started earlier than I expected with the weird 18.0 announcement that came this week. (BoxRox had a good overview of the new movement standards that Castro has introduced via 18.0. See it here.)

1l7ocy

Let me be clear though. The Open doesn’t start for another month. I have signed up for the yearly entertainment and purchased a new t-shirt for the occasion, but like most of us had no idea Castro would spring this one on us.

And, in typical team WOD fashion at Continuum… one workout is never enough. So we had two parts of today to look forward to. πŸ™‚

I went in with AJ (she has a sprained knee and one hand in a brace, so she didn’t workout but she took some great pics I’ll share on FB!). And I partnered with Jonathan and Robert. We did a modified version of the week’s warm-up and there were LOTS of us. Monica & Dan, Brent, Megan & Caleb, Jimmy & Drea, Lisa & Nick, Bill and his family, Vanessa, Stacy & Shaun, Larry, Isaac, Darcy, Robert, Jonathan, and more… the place was hopping!

18.0 – Dumbbell Snatches and Burpees

35pounddumbbellsOnce that was done, we got organized in groups of 3 to do 18.0 first. One person would do it at a time, while one was the “judge” and one rested. Mostly the other two just stood around shouting encouragement or sarcastic remarks. πŸ™‚

  • 8 Min Time cap each person
  • 18.0
    • 21-15-9
    • Dumbbell or KB snatches #50/#35
    • Burpees Jumping over dumbbell or KB

We scaled from a 50# dumbbell to a 35# dumbbell and that was the easier part for me, so I probably shouldn’t have scaled. πŸ™‚ Burpees were rough, but I prefer this style of burpees because I don’t have to stand all the way up.

Dumbbell-Single-Arm-SnatchHere’s how it went:

  • Jonathan: 5:53
  • Me: 5:37
  • Robert: 6:19, with about 15 extra snatches at the beginning because he thought it was 21 each arm.

To say I was surprised I beat those two is an understatement. I heard Jimmy did it with a 50# in 5:23 and Bill was in the 4 something range. And I was nowhere near the 8 minute time cap.

Now, I immediately suffered the “crossfit cough” after the workout because my lungs were on fire. But I did it. πŸ™‚

Open Season Prep – Sprints & Wall Balls

The next part didn’t go so well.

We had a 2 minute “rest” between parts and then did…

  • Open Season Prep
  • 20 Min EMOM
    • 50 M Sprint (25 M in and out)
    • 7 Wall Ball 20/14
  • Each person will perform the couplet. Run together – WB one partner then the other.

This was a complete mess. We had people all over the place and I don’t think we were anywhere near doing it “correctly.” Jonathan ran with his son Aaron and did essentially “baby wall balls” with him, throwing him in the air multiple times each round. (He said Aaron weighed about 30#, so that was more fun for the kid than for Jonathan. πŸ™‚ )

I only sprinted one of the 20 rounds because Darcy suggested an impromptu “race.” πŸ™‚ But I did run all but one of the 20 rounds, which was pretty good.

Wall balls-wise wasn’t quite as good. I did 7 wall balls for a while, then that dropped to 5, and towards the end I was doing air squats in the parking lot in sets of 7 or 10. And one round, I did a front squat holding AJ (about 135#).

So it was a goofy mess, but a good one. Lots of babies tossed in the air it seemed, and I have no idea how to score the darned thing.

The Aftermath

When we were all done, Bill told us the coaches wanted to have “athletes of the week” again and warned us to be ready to possibly answer a few questions (no essay answers, just a few words). And Drea said they were really happy with the results of the Challenge so far.

I have to say I’m happy with my challenge results. Started at the end of November at nearly 231 pounds and was down the other day to 217. And staying with it has been a bit easier because it’s more forgiving than other things we’ve done. You don’t get penalized for bad days, you just don’t get points on those days — and then you do better the next day again. Every day is a new chance to start over.

Eat less crap and sugar. Eat more veggies. Drink less alcohol. Drink more water.

Pretty easy.

Thanks for a crazy day, Jimmy & Drea! And thanks for being my partners in Castro’s damn 18.0, Jonathan & Robert!!

Have a great weekend!

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Pick it up in 3-2-1…

Sure Bill. I think I heard that a number of times this morning and at one point may have replied “Um Bill, love ya, but no.” πŸ™‚ Yes, it was that kind of morning!

2528d6_ed3615fc7a2f482b923ca3913ed2ce07Did not want to wake up this morning. Not sure if it was the gray skies or rough night of tossing and turning, but 6am was not a happy time. I figured that a workout might give me a mood boost, and I was somewhat right on that front.

Made it in with my wife for an 8:30 class with Coach Bill — and we were joined by Brent and Dave. So a nice small group sweating for 12 minutes. πŸ™‚Β Of course, the 12 minutes started with our weekly warm-up and then some med ball work followed by PVC work followed by an empty barbell… πŸ™‚

From there I warmed up with 95# on the bar and decided that felt plenty heavy, choosing to not up the weight to 115# today.

Even so, have to say this one was a bit of a challenge. There was no built-in rest for this workout. Just go-go-go! And I had to fight my body’s natural tendency to say “no-no-no”!

front_squat

The workout was for total reps across 12 minutes:

  • 1 minute of squat cleans
  • 1 minute of push jerks
  • 2 minutes of squat cleans
  • 2 minutes of push jerks
  • 3 minutes of squat cleans
  • 3 minutes of push jerks
  • Performance: 115/75#
  • Fitness: 55/35#

I’m not a big fan of squat cleans and some of my push jerks may have looked a lot like push presses, but hey… I did ok. Earlier classes were seeing counts of 60-120 reps. I managed to get through 87.

Much like the rest of the week, I scaled the weight a little (115# became 95#) but everything else stayed the same.

  • 9 squat cleans
  • 12 push jerks
  • 13 squat cleans
  • 17 push jerks
  • 12 squat cleans (was really slowing down by this point)
  • 24 push jerks (and 5 or so of these were probably push presses)
  • Total 87

1rq4jqI was shooting for 90-100, but will definitely take 87.

Ev on the other hand scaled to 55# and did mostly hang squat cleans due to hamstring issues, but managed to get through 120 total reps. She kicked ass.

Not sure how Brent and Dave did, but I think Brent worked at 115# and Dave worked with an empty barbell, but both of them kept on moving the whole time.

Bill was his usual cheerful, motivating self this morning, so that helped keep us all going. Thanks Bill! And great work 8:30 class!

Running and the Rings

Though the crossfit community is abuzz with Castro’s 18.0 announcement today, it wasn’t much of a bump in the road. Maybe a bit of a distraction later in the day, but it didn’t prevent us from getting in for the 8:30 class today with Coach Drea. πŸ™‚

Gymnastics-ringsEv and I worked out with Carrie and Logan today for an interesting workout involving running and ring muscle-ups. We started with the same warm-up as yesterday and then worked on some different muscle-up progressions. I even tried some jumping muscle-up progressions while standing on a stack of weights and a higher set of rings, but I had more success with the “kick out” method where I would sit beneath the rings, tuck my knees, and try to pull myself up and forward.

Graceful, I was not. πŸ™‚

The workout itself was for time:

  • 9 muscle-ups
  • Run 800 meters
  • 6 muscle-ups
  • Run 400 meters
  • 3 muscle-ups
  • Run 200 meters

I really did not want to run today, but have decided that when I really don’t want to do something, that’s the best time to work on it anyway. Mental barriers don’t go away when you ignore them. And I did a combination of the “kick-out” variety of muscle-up progressions and a few attempts on the stack of weights.

run-thought-they-said-rumHow’d it go?

Well, I finished in the time domain. πŸ™‚ Like yesterday, apparently we were shooting for between 12 and 15 minutes — and I hit 13:30, right in the middle. Ev was only a little behind me and came in under 14 minutes, so she was moving right along.

I think I was done with the first 800m run by the 6:30 mark, and through my muscle-up attempts in about 2 minutes, so that meant a 4:30 800m time. Not awful.Β Ev got through a 1000m row (then did the 400m and 200m runs) in 4:05, so she was moving right along as well!

And I did go from my butt to my feet more than a few of those reps, but it definitely wasn’t pretty. The higher rings were quite a challenge. I’m getting a pull ok, but not quite able to “head butt” my way over once I get there. Someday. πŸ™‚

Carrie & Logan were both done well before us however. They did awesome and both managed quite a few jumping ring muscle-ups!

Overall, not too bad. Glad it was done at the end however. πŸ™‚ Thanks Drea!

Light Strength Day

So… today was supposed to be a rest day for me. I usually skip Wednesdays just to give my body a chance to recover a bit. And I was sore this morning, so I figured I’d use the break. But then my brain kicked in and said I should go workout.

confusedboy-800pxA battle ensued. Some of it was on Facebook and I had friends weighing in on all sides. Some were “go for it.” Others were “listen to your body.”

Ultimately I decided to go in at noon. I had a meeting go nearly 2 hours this morning and I needed to escape, but I figured I’d go lighter and listen to my body when I got moving. Best of both worlds.

Just me and Coach Drea at noon. She finished up her own workout and then got me started on warming up.

Rowed for 3 minutes and then went through the same warm-up as yesterday from Jefferson Curls to calf stretches. From there it was right to the rack with an empty barbell:

  • 45# (empty barbell) front squats x10
  • 135# x5
  • 155# x3
  • 165# x2

Front-squatFrom there, it was one rep every 3 minutes for 10 rounds:

  • 185#
  • 195#
  • 205#
  • 215# (this felt heavy)
  • 215#
  • 215#
  • 215#
  • 205#
  • 205#
  • 205#

To give you some context, my one rep max is 245#, but it’s been a few months since I hit that. When 215# felt heavy, I stayed where I was and just focused on not leaning forward out of the bottom. Some attempts were better than others. My elbows were higher than they’ve been for a while, so it was good to get some mobility there at least. πŸ™‚

Along the way, Drea and I had a rambling conversation about many things, while little Noah fidgeted in her arms, waving at himself in a mirror. He’s a cutie.

So definitely a light day, but I have to say I felt better after I was done. At least loosened things up a bit. Thanks Drea for the workout and the conversation!

This week has the potential for six workouts. We’ll see how #4 goes tomorrow. πŸ™‚

Overhead for 10, then 10 more…

After doing a workout last night (4:45pm), I wasn’t quite sure how I was going to be feeling this morning. Turns out the answer is “stiff” and “sore.” Shocking, I know.

But that didn’t stop me from making my way into the box this morning for an 8:30 class with Coach Drea. And it was just me and Logan this morning taking this one on.

b04c6ed2970ac4c861a63625f42d9532We started with the new warm-up for this week. Yeah, I know it’s Tuesday, but we didn’t do this warm-up yesterday since we had such a lengthy WOD to work through. This week looks like:

  • 10 Jefferson curls w/light DB (3-count down AND up)
  • 10 Lunge and reach to sky (5/side)
  • 45 sec active pigeon/side
  • 15 straddle ball rolls forward (sit in straddle with med ball in front. Rest arms on ball and lean forward. This is one rep)
  • 10 prone weighted pass throughs (face down on ground) 2.5lb plate
  • 10 squat hold “V-raises (stay at bottom of squat, hold arms out in front. Bring one arm overhead in the snatch grip position, then switch arms) Do 5/side
  • Calf stretch 45 sec/side

After that, it was time to get our overhead working. So we did some PVC skill work for overhead squats before moving to an empty barbell. Eventually we worked on some rowing mechanics and then did a little warm-up to smooth our transitions a bit…

  • Row 100m
  • 3 OHS
  • (repeat three times, upping the weight each time)

Barbell_Overhead_SquatsToday’s workout was supposed to be at 115#, but after 95# feeling a bit rough we settled on 85# for today. And I’m glad I did because even that only lasted about half the workout.

  • 4 rounds for time of:
  • Row 500 meters
  • 115/75# overhead squats, 10 reps

My workout went ok, though I had to drop weight.

  • fastest 500m – 1:53
  • slowest 500m – 2:14
  • started with 85# overhead squats – made it 19 reps
  • dropped to 75# overhead squats for remaining 21
  • finished in 14:07 (not bad since our time domain was 12-15 minutes according to Drea)

My right shoulder is ticked at the moment. And I felt like it was far behind my head, especially in the last couple of sets. Left arm felt fine, even at 95# – but right arm was not staying put.

Logan did the whole thing with 105# and was right behind me, so he did awesome.

Thanks for the encouragement Drea! Have a great day! And I’ll be back to the box on Thursday if all goes well. πŸ™‚

30 seconds on, 30 seconds off for how long?

Today has been a mess. Meetings. Doctor appts. And not a lot of progress on any front. But I didn’t want to start the week off without a workout.

Made it in for a 4:45 with Coach Larry with Katie and Stacy. We started with a 5 minute row or bike and then got right into some deadlift warm-ups. Then we talked about the various options… scaling toes to bar, ring dips, and handstand push-ups.

Why? Because we had a whole mess of reps to complete… in 40 minutes.

  • Perform 10 rounds of the following, completing as many reps of each exercise as possible:
    • 30 seconds of toes-to-bars
    • Rest 30 seconds
    • 30 seconds of dips
    • Rest 30 seconds
    • 30 seconds of deadlifts #155/105
    • Rest 30 seconds
    • 30 seconds of handstand push-ups
    • Rest 30 seconds
  • 10 rounds at 4 minutes each = 40 minutes

This was a bit of a challenge. Minor understatement.

  • Made it through 6 rounds of actual toes to bar and I was very happy with that. Dropped back to knees-to-elbows after that.
  • Ring dips were awful after a while and I had to put a foot on the ground a few times. Not sure some of my last couple of rounds actually ended up with locked out arms.
  • I could have done the 155# deadlifts, or gone with body weight deadlifts (220#). I split the difference and went with 185#.
  • And the handstand push-ups? Well, I started with strict handstand push-ups, moved to kipping handstand push-ups, and then fell to pike push-ups. Lots and lots of pike push-ups.

I didn’t get anywhere near the big numbers put up by others earlier in the day, but I was damn happy with my toes to bar, which are always hit and miss.

Thanks for the push Larry and great work Stacy & Katie! This was a doozy of a start to the week!

Mercy Me, Indeed

Time for a team workout today! This was workout #5 for me for the week, so it was going to be a slow one — or so I thought.Β Saturdays are always fun, but I love it when I get messages from my partner essentially saying this is gonna be rough before I even get a look at it. πŸ™‚

1vbtxdSo, with a bit of trepidation, we made it in for the workout. Ev partnered with Robert and I partnered with Jonathan and we figured we’d work through things a little at a time.

Started with a warm-up led by Coaches Drea and Jimmy. Same warm-up as we’ve been doing all week. And we followed that up with some running drills to get us warmed up. We had a good turnout this morning with Dan & Monica, Jonathan, Robert, Lara, Marino & Deana, Brent, Larry, Isaac, and a few others I think. Fun crowd.

The workout was aptly named today — Mercy Me. It was one of those “for time” workouts where you just try to finish as best you can.

  • 2 person team
  • Row 2000 M or run 1 mile
  • 75 Bar facing burpees
  • ***75 Partner front squats w/Barbell #135/#95
  • 75 Situps
  • 75 Sumo Deadlift High Pulls #135/#95
  • Row 2000 M or run 1 mile
  • Row and Run can be broken up in any variety between the 2 teammates
  • ***Both Teammates must hold barbell together on Front squat
front_squat
How to Front Squat

This was rough in a few spots. Jonathan and I scaled a bit — dropped to 95# for the partner front squats and 75# for the SDHP — but the rest we kept as written.

So how’d it go? Considering that Jonathan and I were more than a little sore when we started (it was his 6th workout of the week and my 5th), it was likely to be rough in places.

  • Jonathan started with an 800m run and I was set to row when a rower opened up, but it never did — so I also ran an 800m (which Jonathan said was about 4:15 — if that’s true, it’s one of my fastest ever)
  • Bar-facing burpees became bar-over burpees, so we went back and forth doing 10 at a time. I’m better at this type of burpees than others because I don’t have to stand all the way up. It went fairly quickly. πŸ™‚
  • Partner front squats at 95# were a challenge more for the bar than the weight. We got through the first 20 (10 reps on one shoulder, then switch and do 10 on the other) and then I started running into problems with the barbell digging into whichever shoulder it happened to be. We did 10 and eventually Jonathan suggested wrapping the bar in a yoga mat — that helped. We did get slower and slower towards the end however due to yours truly.
  • We then did the SDHPs instead of the sit-ups (just got out of order a bit). We did sets of 10 for the most part, but I think Jonathan did at least one set of 15. 75# wasn’t bad.
  • Sit-ups went quickly. I did 25, he did 25, then I did 15 and he did 10.
  • And then we were back to the row or run. I rowed 500m and it was awful. Shoulders and forearms were ticked off. Jonathan ran 800m and then I chose to run a 400m (walked some).
  • We finished in 40:12.

I have to say that a few hours later, I’m still feeling this workout. πŸ™‚ Told Jimmy it was an evil workout with a capital E. πŸ˜‰

i-survived

But we did ok. And I’m thrilled about the 800m. Fastest ever I think. That said, I think it’s good tomorrow will be a rest day. πŸ™‚

Great work everybody!

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