Shuttle sprints?!?

Ah yes. Thursdays. The day I really wish was Friday most of the time. We won’t talk about the madness at work – instead we’ll just dive right into the WOD for today.

Arrived for a noon WOD with Coach Drea and Samantha (with cute little Lilly). We started with a 400m jog and then did a barbell complex with an empty barbell – 10 reps each of deadlifts, strict press, back squat, and front squat. Once that was done we did some clean practice…

clean-pull-illustrationAnd then it was off to the races for some hanging power cleans (not squat cleans thankfully):

  • 1-1-1-1-1-1-1

I’m not sure how many reps I did but it was something like:

  • 135#
  • 155# (fail)
  • 155# (fail)
  • 145#
  • 145#
  • 155#
  • 155#
  • 165# (fail)
  • 165# (ugly)

Sam managed to get to a new PR of 100# for her clean, so she was chugging along while I was dropping the bar regularly and scaring poor little 4 month old Lilly.

zprint3d-reebok-runningOnce that was done, we started on the shuttle sprints.

  • 10 80-yard shuttle sprints
  • Rest as needed between efforts.
  • For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back

Drea set up the cones and both Sam and I looked at each other like “that 20 yard cone seems way out there” but oh well…

We called this type of sprints “suicides” in basketball practice back in junior high. And yes. They were just as bad as I remembered.πŸ™‚

My fastest time was 22 seconds. My slowest was 25. Sam was faster than me (not shocking!). And I got consistently slower every time I ran.πŸ™‚

Drea said she was happy with my running, which is good I think since we’ve been working on it. And my new shoes felt pretty good – so I’ll continue to work with them.

Now I’m tired and want to take a nap, but work isn’t going to handle that – so I guess I’ll just keep chugging.πŸ™‚ Have a great day folks. Thanks Drea! And great work Sam!

Deloading and Losing Grip

Hello Tuesday. Been a rough 24 hours for some reason. Guess the mid-life crisis has begun. Yay.Β That said, despite feeling like crap I knew I needed to get in for a workout today.

The 8:30 class was led by Coach Drea and it was me, Adrienne (and Jayda), and Joe (and his little one). It was good to get some Jayda time and some sweat equity.

Barbell_Bench_PressStarted with a 400m jog and then did some squat-to-stands, a 30 second handstand hold, some PVC pass-thrus, and some other things to get warmed up. From there it was straight into the deloading of bench press.

We’re still using the 90% value of our 1RM (90% of 230# is 207#), but I chose to go off 225# for today for simpler math. Like yesterday, we worked with 5 reps at 40%, 50%, and 60%:

  • 95# x5 (42%)
  • 115# x5 (51%)
  • 135# x5 Β (60%)

They felt pretty light, which was good.πŸ™‚

After that, we shifted to the day’s metcon work. Lots of snatch practice plus some work on the wall with handstand push-ups ahead of it.

  • 10 hanging power snatches (75#)
  • 15 kettle bell swings (53#)
  • 6 HSPUs

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1I knew from all the HSPUs we did at the Friday night workout that was going to be my time sink. And it was. I used a 55# kettle bell, but left the rest Rx. Made it through three full rounds plus 22 reps.

My trick was to keep breathing and I knew that before we started. I blew through that first round of snatches & KBS pretty fast and slowed down even faster after that.

The HSPUs were rough, but I was surprised to find my grip disappearing by the end of round 2. My forearms (especially the left one) turned to rock pretty fast with that combination of movements. I had to drop the kettle bell in the last round because it slipped from my left hand and I was left with it overhead in my right!

But a good workout. Everybody kicked butt. Thanks Drea for the encouragement!

I did feel a little better when I was done than when I started, so I’ll count that as a success today.Β Now back to the slog of my day. Have a good one folks!

Catching up

Time to catch up a bit on the last few days.

Finding Hope Partner WOD, Week 3

First, we attended the 3rd week of the Finding Hope Partner WOD on Friday night at CrossFit Continuum. This is the community project where the folks from CrossFit Continuum and CrossFit Pick It Up have joined forces to raise money for Suicide Prevention. We’re raising money to donate to the folks at District 20 who are helping schools cope with suicide loss and prevention in our schools. Last I heard we were almost to $1000 raised, which is incredible and shows the dedication of these two great communities.

hope-changes-everythingMickey and I went to join the fun and it was fun! Mickey worked with Clara and I worked with Susan from Pick It Up. The workout was:

  • 100 double-unders (or singles)
  • 21 handstand push-ups or inverted push ups
  • 21 toes to bar (or knees to elbows)
  • 80 double-unders (or singles)
  • 15 handstand push-ups or inverted push ups
  • 15 toes to bar (or knees to elbows)
  • 60 double-unders (or singles)
  • 9 handstand push-ups or inverted push ups
  • 9 toes to bar (or knees to elbows)

Mickey & Clara finished in about 6 minutes. Susan and I finished up in under 8 minutes. And we all moved right along!

Great work, everybody! I look forward to attending the last night of the event on Friday this week!

The Weekend

zprint3d-reebok-runningI wish I could say that I got in a workout this weekend, but other than spending most of Saturday in Denver (soccer and family commitments) and mowing the lawn on Sunday, I can’t say I did. My daughters did awesome with soccer – Mickey had an assist in their win and AJ had a goal and played great despite their loss. That was exhausting enough.πŸ™‚

I did however get my new pair of running shoes – some Reebok ZPrint 3Ds.

We’ll see if I can start to break them in a little this week. They’re pretty if nothing else.πŸ™‚

Today’s WOD

That brings us to today. Though I was in a good mood, I have to say that I wasn’t all that motivated – I did go however.

Arrived for a 9:30 class and Coach Larry had me, Joe, Nick, and Drea to look after. We started with a 400m run, which actually felt pretty good. I hesitate to say that. After that we did some squat-to-stands, wring-out-the-towels, thoracic high fives, and a shoulder opener before getting going on our deload for back squats.

400px-Squats.svgToday was light (i.e. “deload”) before we go for our 1RM next week I think. Based on 90% of our 1RM (90% of 245# is 220#) we were supposed to do:

  • 5 @ 40% (88# – I did 95#)
  • 5 @ 50% (110# – I did 115#)
  • 5 @ 60% (132# – I did 135#)

It felt really light, which IΒ just realized is because I was basing it on the wrong #s. I based it on my Front Squat #s not my Back Squat #s.

Should have been 295#/90% = 265# which would have made my #s 105#, 135#, and 160#. So I guess I wasn’t too far off, but still… Oops.

And then the fun part… They say it was a metcon, but really it was for strength today. Total time:

  • Ring push-up ladder (1 in the first minute, 2 the second, 3 the third)
  • Rest 5 minutes
  • Body-weight front squat ladder (1 in the first minute, 2 the second, 3 the third)

Ring push-ups are a challenge. There’s something about that unstable base and really having to manage your elbows better that takes its toll quickly. (Here’s a great post on them if you’re interested.)

Through about round 6 I was doing ok… when I hit 7, it hit like a ton of bricks. I could do 1 and then my elbows lost tension on the way back up. So I barely finished 7 and it was an ugly 7 at best. And I got about halfway through round 8 when I ran out of time.

front_squat

As for the front squats… That was even uglier. My body weight these days is around 230#. I figured 225# was easy enough to try, but dang. That was hard.

I got one ugly squat in in the first minute. In the second minute, I did one more and then had to bail – it wasn’t happening. So I decided I’d change the narrative a bit. My workout became: do 1 rep every minute for as long as you can. That turned out to be one more round and then I ended up bailing for good.

Seems I need to lose some weight so my body weight is a little easier to handle!!

Everybody else are damn beasts! Great work folks! Thanks Larry for a fun class!

Have a great day!

Learning to skip…

No, the next word isn’t “CrossFit.”πŸ™‚ Though today I did manage to “skip” the WOD today. I replaced it with some one-on-one training with Coach Drea at 10:30. Though the day’s workout involved running and/or the assault bike, the last words I heard from my wife were “good luck, dear!” (Never a good sign.)

1ao7leWhen I signed up with Drea to do some personal training, we chatted for a long time about the various things I have issues with during workouts. And we settled on running and mobility as a good place to start. Though I have many goats, these are the two that bleat the loudest.

Don’t worry, eventually I’ll get back to the “skipping” title of this post.

So as the 9:30 class finished up (Caleb, Joe, Ashley, and Brent were wrapping up), I slipped in and waited for Drea to free up. It didn’t take long.

We started with 5 minutes on the assault bike. I went about 1.6 miles and hated every minute of it. Something about the motion on the bike really torques off my knees, so it was a challenge. I paused at one point to regain my feet and started again. But IΒ made it. Yay!

After that, it was time for some mobility work. Shoes off.πŸ™‚

silly-walkFirst, we used a lacrosse ball on my feet. She had me roll the ball of the foot, the arch, and the heel to try and break up some of the funky fascia that is down there. I really have no arch at all, so that was fun.

Then she had me roll the achilles and calf on both legs for a bit to get them loosened up for what was to come. For the next bit, the shoes were back on…

Remember a couple of weeks ago when she had me try doing a jump rope and stepping forward at the same time? Well… yeah, we went back to some jump rope work today. Started with jumping with two feet, landing on the balls of the feet and rolling down to the heel. That was ok. Then she asked me to shift to jumping on one foot. Yeah, that wasn’t so good. Apparently I have zero dexterity when I start shifting to individual limbs vs. working together.

We did make some progress however, jumping on two feet and moving forward while jump roping. Awkward progress, but progress nonetheless.

Once that was done, we started doing variations on the butt-kicker. One was a kick out and down, another was a knee-down figure 4, and then regular butt-kickers.

7TaonKRbcAfter all of that, we moved outside. Her plan was for me to do a 200m fast, then 600m at a recovery pace – four times. It quickly ended up being 400m at a recovery pace, but amounted to the same thing. I started fast and died on that first 200. It’s not like I’m lightning quick either. It was a matter of forgetting to breathe and running tight.

Once that first 200 was done, we slowed down to a crawl for a bit. Still running, but focusing on form, staying loose, and breathing. Some parts were better than others, but I didn’t feel like I was dying – so I’ll take it.πŸ™‚

Lastly she had me voodoo floss my knees. I’m going to have to pick up another voodoo band for home, but it’s a good technique to have in the arsenal. She’s going to chat with Jimmy about how to do ankles too and we’ll work on those as well.

Overall I think it was a good session. Drea seemed pleased. Bill showed up while we were doing our back and forths and joked I looked like Usain Bolt. I told him the only way that would happen was if he was wearing really dark sunglasses and fast forwarded the tape.πŸ™‚

So what’s on the agenda? More mobility work at home, jump rope practice, and running.

But wait! I was going to tell you why I titled this post “Learning to Skip”…

Long ago in the dark ages, I was younger but just as uncoordinated. To get into kindergarten, I had to pass a physical test. I was supposed to “skip” for my teacher.

I had enough issues just walking without tripping, let alone skipping. So my folks brought in an expert – my uncle, who just happened to be a PE teacher. In the front yard, we worked on skipping – literally one step at a time – until I figured it out. He stepped and hopped with me for quite a while as I recall.

Every day I go to CrossFit, I think of Uncle Fred teaching me how to skip because every day I learn how to skip over and over again. Drea is in very good company trying to teach me how to move better.πŸ™‚

Thanks Uncle Fred! And thanks Drea!

 

If it was easy…

Today was one of those days where I realized something, and I’ll get to that in a bit. (CrossFit is good for self-realization sometimes.)

The last few days of work have been difficult, but I only felt a little guilty walking away from my desk for some physical work for myself. If I don’t take care of myself, I can’t take care of my job – so I’m coming to realize how important it is mentally AND physically to address it. (Now if I only I could address my “fooding” and get it on track…)

Anyway, back to today – I made it in for an 8:30 class with my wife. Her work schedule has been uneven of late, so it was nice to fit a workout in with her this week. We had Coach Drea, Sarah, Carrie, Adrienne, and Jayda. And Larry came in to do his workout as well.

Started with a 400m row, but Ev & I were a little late due to traffic so we rowed instead. Then did some Cossack squats, a 30 second plank hold (low plank), and some slow air squats. Moved from there to warm-up to some heavier back squats today.

Today it was:

  • 5@75%
  • 3@85%
  • 1+@95%

20160913_093041And all of that is again based on 90% of your 1RM. Apparently my 1RM is 295#, so 90% is 265#. That meant my #s should have been 199#, 225#, and 252#. Tough to do those #s on the bar, so I did 205# (77%), 225# (85%), 245# (92%).

I managed to get 5 @ 205#, 3 @ 225#, and did 5 for my 1+ at 245#. Have to work on not folding forward on the way up, but it got better with a little guidance from Drea in that last set.

Once all that was done, I cleaned up my stuff and got ready for the metcon. Today we needed a jump rope, a barbell for deadlifts, a box for box jumps, and some space on the rig for toes-to-bar or whatever variation we’d be doing.

The metcon was for time:

  • 100 double-unders
  • 25 toes-to-bars
  • 25 deadlifts
  • 50 box jump overs
  • Men use 225 lb. for deadlifts and a 24-in. box.
  • Women use 155 lb. for deadlifts and a 20-in. box.

Automatically I had to scale a few things. 100 double-unders became 100 single-unders. 25 toes-to-bars became some progressions on that front to try and get them better. It eventually became knees to elbows, but I did get some good T2B work in. I did 225# deadlifts but they weren’t pretty. And I could not convince myself to jump on that damn box, so they became 20″ box step-overs today.

I finished in 11:46. We were shooting for under 10, but I think under 12 is doable. I just kept moving. Yesterday’s was worse by far, but that doesn’t mean today’s was easy.

Tomorrow is a rest day, then I have a session with Drea on Thursday. We’ll see how that goes. I have many goats to work on, so hopefully we can come up with a plan and work through a few things.

pablo-6
CrossFit Isn’t Easy. Easy isn’t always Good. Work hard. Sweat more. Gain more. Start again.

But back to what I said at the beginning… My self-realization.Β CrossFit is never easy. It’s not the nature of the beast. And by having to continually adapt, it’s made me more apt to adapt in my own life.

Talking with my wife after the workout she was a little disappointed in her back squat work today because she’s not getting back to her old one rep max as fast as she’d like. She’s working with Coach Bill to improve her squats and Drea today said she’d already seen an improvement, so that was progress. She’s making her body better a little at a time and that’s the most important part of this process – slow, continual improvement. Sometimes that requires going backwards to make forward progress.

I have no doubt that she’s going to see some serious gains once she improves the fundamentals of her squats. No doubts at all.

Just like life, CrossFit is never easy. If it was, I don’t think I’d still be here. And I know I would not be a gym rat convert to the CrossFit way of life.

So good work today folks. It wasn’t easy, but it was good.πŸ™‚

A Case of the Mondays…

Yeah, it definitely felt a bit like a Garfield morning today…

garfield-monday

At any rate, after a quick reschedule due to some work issues I made it to the 9:30 class today. And I know I sound like a broken record, but it was a good mix of folks (as always). Coach Bill had me, Melissa, Monica, Nick & Lisa, and Andrea to wrangle. The 8:30 class was finishing up when I got there – Jonathan & Sarah, Joe, Carrie, Jenny, John, and Adrienne (with Jayda) were wrapping up the day’s metcon. It didn’t look fun.

And Jonathan warned me to beware – theΒ bar-facing-burpees were the easiest part of the whole thing, so that concerned me.πŸ˜€

Barbell_DeadliftWe started with three rounds of a row (20s mild, 20s medium, and 20s hard rowing), good mornings, deadlifts, and some hangs on the bar as we worked into jumping pull-ups. I somehow managed to tear the middle of my hand on Saturday – not all the way, but enough to be annoying, so I kind of babied it a little today so it wouldn’t tear all the way. So far so good.

We then worked to our deadlifts. All #s are at 90% of our 1RM. So my 1RM is 355# and I went off 320# as my 90%. That meant:

  • 5x @ 245#
  • 3x @ 275#
  • 1+x @ 305

I did 5/3/almost 3. Not too bad.My grip starts to disappear on the heavier deadlifts pretty quickly. I’m going to have to start working on a switch grip I think.

Once that was done, we shifted to the metcon and today’s was a good one.

Pullup21-15-9 reps for time of:

  • Bar-facing-burpees
  • Overhead squats
  • Chest-to-bar pull-ups
  • Men use 95#., Women use 65#

I don’t know about you, but I see the word “burpee” in a workout and I want to go the other way. But we did a ton of OHS and pull-ups on Saturday, so I knew this was going to be spicy anyway. I tried three OHS with 95# on the bar only to discover that my wrists were still pretty unhappy from all the front and OHS we did on Saturday. Go figure.

I dropped to 75# on the bar, did a combination of jumping chest to bar pull-ups (off a stack of two 45# plates) and ring rows.

Remember what Jonathan warned me about earlier? That the bar-over-burpees would be the easiest part of the workout? Um. He was right. I ended up doing some sets of 6, 8, and 10 before I was done, which is unusual for me. I think I didn’t have to stand all the way up so it was more efficient even with the bar hop, so that helped.

I finished in 18:46. It was not pretty. But I finished.πŸ™‚

Great work to Nick (his OHS looked a ton better today – he’s been working on shoulder mobility it seems) and the rest of the gang. I think Lisa & Monica were my spirit animals today.πŸ™‚

It was nice to see folks today – including Margaret who I haven’t seen for a while. Thanks Bill for all the motivation. Have a great day!!

A Whole Lotta Squats

When I said I didn’t want to do squat today, apparently I didn’t make myself clear to the universe.πŸ™‚

400px-Squats.svgThough the rest of my family had other errands to run and things to get done today, I decided to represent the Fitzy clan at this morning’s team workout at CrossFit Continuum. I wasn’t alone, but after looking at the workout I was wondering if I’d made the right choice!

We started with a 200m jog and then came back in to do some static stretching of hamstrings in a few movements. Why? Because we were going to do a whole lot of squats in the near future. Today’s workout was a doozy.

Teams of 2 Complete:

  • 75 back squats 95/65 (scale weight)
  • 50 pull-ups (scale-ring rows)
  • 25 shoulder to overhead
  • 75 front squats
  • 50 pull ups
  • 25 shoulder to overhead
  • 75 overhead squats
  • 50 pull ups
  • 25 shoulder to overhead
  • 75 back squats
  • 50 pull-ups
  • 25 shoulder to overhead
  • 75 front squats
  • 50 pull-ups
  • 25 shoulder to overhead
  • 75 overhead squats
  • 50 pull-ups
  • 25 shoulder to overhead

Time Cap: 40 minutes

Um. Yeah. After stretching we were left to find our teams and I didn’t have anyone right off the bat. Shaun stopped me and asked if I needed a partner, so he started setting up a bar. And Isaac stopped the two of us and asked if he could join too. Who are we to say no?πŸ™‚

Overhead-squat-1We used a 95# bar and split it up in various ways. The back squats weren’t awful and the shoulder to overhead wasn’t bad, but it got worse from there.πŸ˜€ Front squats were a little sucky and the overhead squats and pull-ups were a lot sucky. But I think we got through the last set of overhead squats before the timer ran out, so that was good.πŸ™‚

Eventually I had to drop to ring rows for the pull-ups. I just didn’t have the pull any more and it would have taken forever to do them one at a time. The shoulder to overhead felt pretty good at 95# though. We’ll see how I feel tomorrow.

We were all pretty gassed at the end. And as Isaac put it later – “The quad burn will go away next week I promise!” I’m holding him to that.πŸ™‚ He and Shaun did the lion’s share of many of these movements – but I don’t think I slowed them down much.!

Thanks for partnering up with me on this one guys – it was spicy towards the end!

Great work everybody! Hope you all have a fantastic rest of your weekend!

(In case anybody was wondering, today was my 5th workout of the week. Good thing tomorrow’s a rest day so my knees might recover!)

A site about my crossfit journey…