All posts by grnknight

Brian Fitzpatrick is a writer and software engineer who lives in Colorado Springs, CO, with his wife, two girls, two dogs, two cats, and attempts to survive the chaos!

Battling Pride and Ego

Though I actually headed in for a Friday Hero WOD (amazing, I know, because usually I skip ’em!), I want to cover a few other things first… (Sorry, but this is a long one.)

Changing Goals

This has not been the best week. Last week wasn’t the best week ever. And yet, even in the craziness, I really want to keep chugging away at my fitness goals.Β But what are those goals? That was the question that came up this week amidst the meetings, scheduling issues, and general lack of motivation. What is my “why” for training these days?

listeWhen I started, my goal was simply to get off my butt and start moving again. As a computer geek and writer who works from home, I do a lot of sitting. And it was taking its toll. Thankfully I had help finding crossfit from my wife and friends.

Once I got started on my crossfit journey, it became about nutrition – switching to a paleo lifestyle, cutting out a lot of crap from our diet, and generally cleaning up what we consume on a weekly basis. Though we’ve ebbed and flowed a bit over the last 4 years, we’ve tried to remain fairly paleo when we put in the effort to do so. So that’s been a good change.

In 2013, I started at 248 pounds and got all the way to 201 at one point. Now I hover between 225 and 230 fairly regularly. I’d love to get down to 210 or 215, but inconsistent eating has made that a challenge. πŸ™‚

As things progressed, goals have shifted here and there. First, it was PRs. I went “heavy happy.” Or as I call it “let’s get frustrated when we plateau or our max lifts fade over time with injury or misuse.” Then it was “let’s learn some new skills” like pull-ups and handstands. Then it was “my running sucks, let’s work on that…”

And lately I’ve been struggling with body parts not allowing me to move as well as I’d like. Or with wacky mental states brought about by work or emotional stresses. Or generally not being able to work with folks and not slowing them down when we partner up here or there.

I guess what I’m saying is I’ve been kind of all over the place. πŸ™‚

That led to a great chat with Coach Drea on Thursday.

A Changed Focus…

Yesterday’s workout involved short sprints — a lot of them. And my history with sprinting is full of perilous tales of injuries, exhaustion, and nightmares of suicides during basketball practices in junior high school. My negative relationship with running in general really began even earlier than that with trying out for Little League baseball and sucking wind due to childhood asthma, throwing up after every practice. Sprints in junior high were better, but still sucked.

running-failTo say the least, I really don’t like running even though my running has improved over the last year. It has a long way to go. My knees and hips don’t like it much, and I have a tenuous relationship with those parts of my anatomy already.

So I suggested that perhaps it was a good day to sit down and chat with Coach Drea about where we go from here.

First, we covered the Lurong Challenge and the benefits of going with a macro reboot to our nutrition at home. Long story short, it didn’t work for Ev because of the measuring and it didn’t work for me because I don’t think we have the numbers right. We’ll play with the numbers and I’ll try and continue with macros as we work to stay a bit more paleo with some rice and sweet potatoes added for good measure.

It was good as a reset. Workouts didn’t work well for us for a variety of scheduling reasons, but it was still a good opportunity to just get our lives back to a bit healthier eating.

7ddab0239cdee568d2b75c5c092c03e1Second, we chatted about my general lack of focus during workouts these days. Some of that is emotional, which I think has been masked for years as I increased my use of alcohol as a calming agent. That’s just my opinion, but I have to say it’s been very interesting cutting alcohol down to maybe once a week and watching my mental state during the week. Sleep has been more productive idea-wise than in a very long time even if it’s not exactly “better” as far as length of sleep or recovery.

I had a workout where my head really wasn’t in the game though I tried (see “Some Days Just Don’t Work Right“). And I just got frustrated with my performance. Heavy wasn’t good that day. And everything I did just got in the way. So I knew something needed to change.

Go Lighter and Faster

Drea suggested something I hadn’t really pondered much. Going light and focusing on quality of movement and speed.

Now the one thing I’ve maintained all the way along the way during my crossfit journey is that I’m not fast. In fact, I cringe whenever a coach tries to tell me to move faster. And Drea knows this all too well. πŸ™‚

That said, recently I came to the realization that scaling isn’t a bad thing. But I typically work my way down from Rx weights, not up from Level I weights. And even then, I typically try to go as heavy as my body will allow on any given day.

Shifting to starting at the bottom again was an odd thought.

1refu1

We chatted about the fact that even though we know we should scale sometimes, we find ourselves almost using that as an excuse when we talk about our performance. Drea even mentioned she’s working on that herself – like scaling down this week’s Double Grace and kicking ass with the lower weights. She got complimented on her time and she caught herself saying “thanks, but I scaled” — I fall into that all the time. (Not getting complimented, but adding the “but I scaled” phrase many times.)

I know I fall into the trap of “it’s not Rx so it doesn’t count” but if we take the idea that even though it’s a programmed workout, it’s OUR workout every time… that changes things.

So she suggested that I start back at the ground level again. Go with lighter weights for Β barbells, dumbbells, and medicine balls on those days that we do metcons. The goal there is to focus on good movement, larger sets, and faster times. But keep up with strength training on our heavy days.

I have to admit to balking a bit at the word “fast.”

1refxf

We talked about today’s workout and attempting to get through three rounds — doing wall balls with a lighter ball and doing them unbroken, lightening the deadlift weights and focusing on doing good touch-and-gos, and working on just keeping moving through the burpees.

Um. Sure. I nodded, smiled, and agreed to come in for Friday’s workout. Light deadlifts? Sure. Lighter wall balls? Sure. Burpees or bar-over-burpees? Ugh.

That said, it was a good chat and I ended up with some things to try. So thank you Drea!

Friday’s Workout – Scotty

Friday’s workouts are always hero WODs. And 9/10 times they include running, so I typically avoid them like the plague. I’m not afraid to admit that. But every once in a while one comes up that doesn’t include running and looks hard, but doable.

This was one of those.

My daughters were supposed to go do this one with me, but they decided to sleep in this morning. I can’t say I blame them. πŸ™‚ Coach Drea had an interesting group today… Jonathan & Sarah, Larry, Jed, and myself.

Hustle-1-120x149(As a brief confessional aside, I somehow managed to not eat this morning. So I was operating on a Spark drink and a Red H Nutrition “Hustle” pre-workout drink going in today. And afterwards I did a Progenex Recovery protein shake, followed up by an iced coffee with almond milk creamer — yeah, I’m not doing hot on the whole food thing today. Not sure I “hustled” much on the pre-workout either. πŸ™‚ )

We started with some banded hamstring stretches and then did a little 3 round warm-up:

  • 400m row (or something similar on the assault bike)
  • 20 fast step-ups on a box (24/20″)

I rowed and did 20″ step-ups, which was fine.

 

Hero-Scott-Deem
Scotty Hero WOD – more info at Crossfit mainsite

We went from there to warm-up with an empty barbell and add weight over 5 warm-up rounds of a few reps to get to our working weight for the workout.

 

  • “Scotty” Hero WOD
  • 11 minute AMRAP
  • 5 deadlifts (315/210#, 275/185#, 155/105#)
  • 18 wall balls (20/14# or 10/8#)
  • 17 burpees over the bar (or straight burpees)

I warmed up to 175#, which felt ok doing touch-and-go, and used a 14# wall ball. So definitely attempting to go with Drea’s idea of bigger sets, more reps, faster cycle times.

What I found was 5 deadlifts was easy and though the 18 wall balls wasn’t easy, it was doable at the lighter weight. I even managed the first set of 18 unbroken. The second set was split in two chunks of reps I think. And that third round was miserable, broken into many smaller sets.

b47aa02aae091b740c95f643d38aa508It was the burpees though that killed me very quickly. Usually bar-over-burpees are easier for me to get through, simply because I’m not standing all the way up in every burpee. But today… Wow. Not today. I was doing 2-4 at a time and struggling even with that.

Got through the first round and Drea suggested just stepping over the bar, not even jumping. I did that for the second and third round.

Made it through 2 rounds plus 27 reps — so I got through the deadlifts and wall balls of the third round, but only 4 burpees.

Yesterday, Drea said to shoot for 3 rounds. I was close…ish. πŸ™‚

Great work everybody. Jed was a beast and got through 4 or 5 rounds I think. Not sure how anybody else did, but they were humming along on the other side of the room. πŸ™‚

Thanks for the encouragement Drea. We’ll work on trying to speed up a bit. It definitely puts a different emphasis on my workouts, let me tell ya!

Have a great weekend folks!

Monday Evening Workout

I honestly don’t remember the last time I did a workout in the evening when it wasn’t a special event like the Friday Night Lights for the CrossFit Open or one of the Suicide Prevention cross-over workouts with CrossFit Pick It Up. So today was an anomaly. And now I remember why. πŸ™‚

silly-walkMickey and I went in about 5:30. They had finished the 4:30 class already and a few folks were warming up. Coach Isaac was ready to go at 5:45. We had about 8 of us… Austin and Amber, Shannon, Jake, Curtis, Tim, and Ryan. Mickey was only there to get a ride later, so she just hid in a corner. πŸ™‚

Started with some foam roller and banded mobility. The banded mobility was interesting. Isaac had us do something behind our back and I honestly couldn’t convince my body to figure it out until he turned me around. One more case of brain and body not listening well.

But when we warmed up with a 400m jog, since I hadn’t done much for a while, that actually felt ok. I was one of the first few back through the door. Definitely strange. Don’t worry, that feeling didn’t stay for long. πŸ™‚

From there it was some barbell work as a refresher for both sumo deadlift high pulls and push press before we grabbed equipment, moved things around and got started.

The workout was pretty straightforward:

  • Score Type:: AMRAP
  • Rx/Level II
  • 5 rounds for reps of:
    • 1 minute of 75/55# sumo deadlift high pulls
    • 1 minute of 75/55# push presses
    • 1 minute of rowing (calories)
    • Rest 1 minute
  • Level 1 reduced it to 3 rounds and a 55/35# bar

push-press

We had enough folks that we staggered a bit. 4 of us started with the push presses. 4 of us started with the SDHP. And that meant we had enough rowers for everybody.

Remember when I said the run felt ok? Well, apparently that was because my squat was diddly tonight. My hips didn’t want to bend or get underneath anything tonight – SDHP or push press. And if it wasn’t my knees/hips giving me grief, my grip was giving up.

So how’d it go? Well, it definitely felt like a Monday. Β I did it with the 75# bar.

  • Round 1 – 30 push press, 12 calories, 15 SDHP = 57
  • Round 2 – 20 push press, 10 calories, 10 SDHP = 40
  • Round 3 – 17 push press, 9 calories, 10 SDHP = 36
  • Round 4 – 17 push press, 6 calories, 10 SDHP = 33
  • Round 5 – 15 push press, 7 calories, 8 SDHP = 30
  • Total = 196

Other folks were kicking ass and I’m glad I wasn’t focusing on them. πŸ™‚ But they all did great.Β Apparently we were supposed to shoot for 200-300, so I was pretty close. Several folks got close to the 300 mark, which is fantastic.

dfl-dnf-dns

I have to admit I was being a bit more of a smartass than usual, which was unusual for me. It might be a side effect of the pre-workout I took tonight. But I was really sucking wind by about round 3 of the workout, so if it worked — it didn’t work for me for long.

Hustle-1-120x149I think most of it was the heat. Just warmer in the evening than during the morning (no duh) and I was sweating like a pig even during the warm-up.

At any rate… I went, I finished, I came home. Not quite the same as conquering, but I’ll take it for a Monday.

Great work everybody and thanks Isaac (and Clare) for the encouragement to keep going!

Some Days Just Don’t Work Right

Today’s post is a bit of an apology for the 8:30 class by way of an explanation.

It’s just another Thursday. Like most Thursdays, I planned on going in at 8:30 with my wife (and kids if they woke up in time). And we all made it there for Coach Drea.

We had a full class – the four of us, plus Jonathan & Sarah, Caleb, Alan, Brianne, Danielle, and Connie. 11 people in total.

sportsrow-800pxWarm up was:

  • 250m row
  • 10 ghd hip ext or good mornings with empty barbell
  • 250m row
  • 10 empty barbell deadlifts
  • 250m row
  • 10 empty barbell strict press
  • I think we were supposed to go to 2000m total, but most of us stopped after the third or 4th 250m

After that we did some empty barbell work. Deadlift and strict shoulder press progressions.

And then we divvied up space and equipment for the workout:

  • Total Time
  • Barbell_DeadliftRx
    • 15-12-9 reps for time of:
    • Double body-weight deadlifts
    • 3/4 body-weight shoulder presses
  • Level II
    • 15-12-9 reps for time of:
    • Deadlifts #345/225
    • Shoulder presses #135/95
  • Level I
    • 15-12-9 reps for time of:
    • Deadlifts #155/105
    • Shoulder presses #75/45

My one-rep maxes for these movements are:

  • Deadlift – 345#
  • Strict press – 155#

Nowhere close to Rx weights of 456# and 175#. But even the Level II weights were out of reach, really. So I knew I was going to have to scale.

strict-press-illustrationDue to a shortage of bars and space, Caleb asked if we wanted to work together. I said sure and we warmed up together with the little EMOM that Drea had us do alternating between deadlifts and strict press:

  • Strict press – 75# x3, Deadlifts – 185# x5
  • Strict press – 85# x3, Deadlifts – 225# x5
  • Strict press – 95# x3, Deadlifts – 275# x5 (I started running into some issues here)
  • Strict press – 115# x3, Deadlifts – 275# x5 (didn’t add weight)

Caleb, due to participating in the Man Up Challenge in Denver this weekend, didn’t want to push too hard to fry his body ahead of the competition. So he agreed to stay at those weights for the workout.

Our goal was to get this done in 10-15 minutes.

  • I did 15 strict press at 115# (got through 10 and then struggled through the next 5 one at a time)
  • Caleb did 15 deadlifts at 275# (made them look easy)
  • Caleb did 15 strict press at 115# (made them look easy)
  • I started on deadlifts

Doing the deadlifts as “grab and drop” style vs. touch-and-go, I made it through 5 and took a break. Then a couple more. And one more.

1lnkelAnd I realized on that last one that I was in a fair amount of pain from my left hip to my tailbone. It ached a bit during the EMOM warm-up but I thought I could work through it.

Yeah, apparently not.

After my 8 reps, I left the bar on the floor, told Caleb to finish without me, and walked out the garage doors.

I walked two laps of the 800m path we have around the box, came in, grabbed my stuff, and walked to the car to wait for my family to finish up.

DNF!-!-

Now, I know that DNF > DNS. But this was a shitty way to end my workout. It disrupted Caleb’s workout. It put undue worry on Coach Drea. And it made my family and friends worry about me as well.

First, I’m fine. I’ll stretch and mobilize throughout my day today and survive. I don’t think it was the physical demands of this workout.

Second, there were two parts to my crash and burn today.

keep-walking-quote

a) I should have either waited until more equipment became available (i.e. another barbell) or asked Caleb to drop weight.

That said, I didn’t feel like waiting was really an option due to a different style of class going on at 9:30 (new folks doing a different variation on the workout). And I didn’t feel like I could ask Caleb to drop weight again. We had already discussed 315# during the warm-up and then I had to drop to 275#. Asking him to drop again would not have been “cool” although he probably would have been fine with it.

b) The bigger issue was that my head really wasn’t in the game today. I’m honestly struggling with a number of things in life right now. Work is not going well. Some of my writing is going gangbusters but not paying, so it’s a costly time sink at the moment. My wife’s charity work had a trip fall apart at the last minute, so we’re now reorganizing our summer. And we just found out our dog has a lung tumor, so that’s weighing heavily on everybody.

may-the-gains-be-with-youI tried dressing the part, wearing myΒ Star Wars-themed “May the Gains be with you…” shirt. Β I tried getting into the right headspace during the warm-up, joking around with Bri and Jonathan and Sarah. And for a bit, I thought it might work.

But it obviously was only a temporary fix. Wasn’t my finest hour.

So I apologize to everyone who was concerned when I walked out. It’s been a long while since that has happened.

I need to pay attention to my headspace and not push so hard during workouts, and maybe this won’t happen again. But I’m only human, so I doubt it.

Thanks.

not-perfect-only-human-quote

A Little Burner

We looked at the workout last night and I think we all moaned “not more snatches” pretty much simultaneously at my house. But Mickey, AJ, and I went at noon anyway to take this little burner on.

We weren’t alone at the noon class with Coach Drea… We had Brent (the Beast) and Shannon (the Rower) along for the ride.

rowboatAnd we started with a sprint drill… on the rower (or assault bike if you were AJ).

  • 1 minute of slow and steady
  • Then five rounds of
    • 17 second sprint
    • 43 second recovery

It was as super fast way of getting through 1350 meters in a handful of minutes. I think 5 1/2 minutes.

Once we were done there we did some PVC passthrus, PVC OHS, and some hollow body rocks. And then three rounds of:

  • 12 strict pull-ups (or 3 solid attempts)
  • 12 ring push-ups
  • 12 hip extensions on the GHD

It’s been awhile since I’ve been on the GHD, so that was kind of interesting. Not horrible anyway. πŸ™‚

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterThen a bit of snatch skill work, some push-up skill work, rowing skill work and… yeah, time to get to actual work.

  • Total Time
  • 3 rounds for time of:
    • Row 250 meters
    • 65/45-lb. squat snatches, 12 reps
    • 21 push-ups

The row, though a sprint, was the easier part of this workout. 250m is quick – about 54 seconds, 59 seconds, and 1:03 respectively. So not bad there. But the squat snatches are always a challenge. I stayed with the empty bar, trying to work on form as much as possible.

So here’s the thing with my squat snatches. My feet are way wider than normal. It’s almost like a Sumo squat snatch with the distance between them. But if I go shorter, I end up hopping out like a cheerleader doing a cheer. It ain’t pretty. So Drea had me just stay wide so that my feet wouldn’t get any wider.

It worked ok. I think I actually did the first 12 reps unbroken. And after that I broke it up 6 and 6.

0d955d5350d9ac0bb7be7f04b8e20fd4

Between the squat snatches and the push-ups, that was where I got slowed down. Push-ups were sets of 10, 5, 7, 3, 2, and 1… Whatever I could do.

In the end, I was just trying to beat Mickey, silly enough. Down to my last handful of push-ups the race was on. But I prevailed by a few seconds:

Here are our times:

  • AJ – 13:30
  • Me – 13:54
  • Mickey – 14:03

It was a close thing — those last few push-ups. πŸ™‚

thumbs-up-right-800pxBrent was done super fast. He ran 200m instead of rowing 250m and just kept flying through all the rest of it. And Shannon was done before AJ I think. So everybody was really flying.

Great work!

When we were all said and done, it was time for some banded shoulder mobility. And now it’s time for some ice on my left knee. But we still survived. πŸ™‚

Thanks Drea and great work 12pm class!

Lurong 2017 Workout #1 Redux

We’ll talk about the nutrition side of the Lurong Summertime Challenge 2017 another day, but today we retested on the 1st workout of this challenge. (We did this back on May 15…)

I headed in with the girls to the 8:30 class with Coach Drea today and we had a great set of folks join us — Nick & Lisa, Todd & Melissa, Connie, and Sarah.

Overhead-squat-1We started with about 10 minutes of mobility on upper body and anything else that needed work with a foam roller and lacrosse ball, then did a three round warm-up:

  • 100m row* or run/30 seconds on Assault bike
  • 8 overhead squats (with empty barbell or PVC – I used PVC)
  • 8 push-ups
  • 8 hollow body rocks

And then we did a lot of skill work with snatches and an empty barbell before grabbing a box, adding weight, and trying 3 reps each of:

  • power snatch
  • box jump
  • overhead squat
  • box jump

After trying the power snatch at 95#, I decided I’d drop the weight. So I went to 75#, which is what I thought Level 2 was. Apparently even THAT was overachieving for this workout. L2 was apparently 65#. Oops.

box-jump-failSo I did L2, but 75#/20″. Both girls scaled the weight but did 20″ box jumps.

  • 5 Minute AMRAP of:
    • 10 Power Snatches
    • 10 Box Jumps
  • Rest for 2 Minutes
  • 5 Minute AMRAP of:
    • 10 Overhead Squats
    • 10 Box Jumps
  • Rx 95/65# & 24/20″, L2 65/45# & 20/16″, L1 45/35# & 16/12″

Last time I made it through 96 reps with a 95# bar and 20″ step-ups (into but not through the 3rd round on either movement). This time (with less weight), I made it through 3 full rounds of each:

  • Three rounds flat of the Power Snatches & Box Jumps/Step-ups (60 reps)
  • Three rounds plus 4 more OHS of OHS and Step-ups (64 reps)
  • Total: 124 reps (28 reps more than last time!)

1kiekqFunny enough, looking back — that’s what Ev got the first time she did this workout with 55#. So I feel better. πŸ™‚

The girls each got through two rounds of each movements, plus:

  • Slight adjustment – apparently had the girls’ scores reversed
  • AJ: 46 + 53 = 99 reps total (front squats instead of OHS)
  • Mickey: 45 + 47 = 92 reps total

So they did great. Everybody did. Great work!

On to the rest of the day…

Team WOD Doozy

I’m a day late writing this one up. It’s been a busy weekend!

So Saturday morning I headed into the box with AJ for a little team WOD action. Had looked at the workout the night before and it looked hairy, but nothing particularly awful except for an 800m barbell carry with 115#. The rest seemed… doable?

So we got there and found Coach Clare looking for a fun warm-up to start off her workout. We did a little mobility work while folks trickled in and Coach Isaac was working on-on-one with a new athlete at our box. Chatted a bit, strapped on the knee sleeves… the usual.

clipartbest-com-traffic-cone-clipart-600_600And when Clare called us together to warm-up, we were almost ready. I say almost because it was a sneaky little WOD in the end.

We started with a 200m group run and came back in to do a new warm-up that involved squats, listening, and dexterity. I can squat. And I can listen, but I’m not the fastest when it comes to dexterity moves. πŸ™‚

She had us line up across from one another. I lined up across from AJ, with a small orange cone between us. The idea was to go into the bottom of a squat and put our hands behind our back. Clare would call out “head,” “knees,” or “feet” and we would have to put our hands there, like Simon Says. And when she called out “cone” — whichever of us grabbed the cone first was the winner. The loser had to do a burpee. And the loser on the last one had to do five burpees.

I’m not too proud to say that I only one one bout with AJ. She’s 12 and has much faster reflexes than I do. But I snagged that cone once and I was happy with that. πŸ™‚

After that, we paired up and set up to gather our equipment… We had a great group and divided up as follows…

  • Caleb and I
  • Dan and Brent
  • Clare and Stacy (and AJ initially)
  • Jeremy and Adi
  • Monica and Deana
  • and when Isaac joined us, he paired up with AJ.

rogue-black-med-ball-web6_1The workout was a doozy and this is how Clare wrote it up…

  • Teams of 2
  • 10 rounds – this should be fast!
    • 3 clean & jerks 115/85#
    • 6 wall balls
    • 12 toes to bar
    • Each partner completes the movement before moving on to the next
  • THEN:
    • 800m alt partner rear rack carry 115/85 – must switch at least once
    • 100 push ups
    • 100 deadlifts 115/85#
    • 100 double-unders
    • 800m alt partner rear rack carry 115/85# – must switch at least once

When we were done, Clare said she wasn’t sure why she thought that first part would be fast! πŸ™‚

Caleb and I went with:

  • 115# bar for C&J
  • 25# medicine ball for 6 wall balls
  • and both of us had ripped hands, so we did strict knees to elbows (or knee raises) to start with… after about 5 rounds, I dropped to the floor for leg raises and then dropped to sit-ups.

Once that was done, the real fun began. That 800m rear-rack carry was a bear. Caleb made it look easy, but mobility-wise it was anything but for me. I maybe did 100m on the first 400m lap and then we swapped bars with Isaac & AJ (they only had 55#). That was MUCH easier, and then swapped back for the last little bit.

reading-the-wod-meme

The push-ups were a challenge, as always. I started with a set of 10 and Caleb stuck with 10s the whole way. I was doing them in 5s, so he did the majority.

We split up the deadlifts. He’d do 10 and I’d do 10. By about 25 in, I was doing grab and drop deadlifts, not touch and go. But we made it through.

And for the double-unders — Caleb actually did two sets of 25 double-unders and I did two sets of 50 singles.

When we were done, I asked if we could drop from 115# to 95# on the bar for the last carry and we did. That was a bit easier. I probably did 300m and he flew through his 500m, but we got it done.

In the end, it took us 50:08. And we were the second team done. Dan & Brent were first. I really didn’t feel bad about scaling some of it. That’s the most wall balls I’ve ever done with that 25# ball — usually it’s the 20#, so maybe that will help. I just scaled a few other places so movements would work for me. Caleb could have done it all Rx except for the torn hand.

By the time we were done, my left shoulder was screaming bloody murder. Caleb (our chiropractor) tried to put my shoulders right, but they weren’t cooperating. Definitely should see him this week sometime.

Now we get to see what this week brings. πŸ™‚ Thanks for the challenge, Clare!

Regionals Workout #1, Scaled

Hello Thursday. Apparently it was the day to bolt everything together as best I could and attempt another CrossFit Games Regional Workout… This one was 2017 Regional Workout #1. The one that we watched Games-level athletes complete in less than 15 minutes.

games-2017-logo-1600x630I wasn’t looking forward to this one, but that’s part of what makes CrossFit interesting every day. It changes daily and challenges all the aspects of your movement capabilities. This was no difference.

Ev, Mickey, and I arrived this morning for Coach Larry’s class. We were joined by Bri, Sarah, and Caleb. Danielle joined us too but was doing the Lurong workout today, but we started with several minutes of mobility work (foam roller and then banded shoulder work on the rig) before running a 200m light jog.

When we came in we did three rounds of:

  • 10 air squats with a med ball (20/14#)
  • 20-30 second hollow body hold on the rig
  • 20-30 second handstand hold on the wall

I helped Ev get up into a handstand a few times on the wall, but otherwise it wasn’t too bad.

Josh-B
Josh Bridges crushed this workout inΒ 14:16.35

Once we were all done, we talked about the workout:

  • Score Type:: Total Time
  • parker-igRx/Level II
    • For time, wearing a weight vest:
    • 1,200-m run
    • Then, 12 rounds of:
    • 4 strict handstand push-ups
    • 8 chest-to-bar pull-ups
    • 12 squats
    • Men wear a 20-lb. vest
    • Women wear a 14-lb. vest
  • Level I
    • For time, wearing a weight vest:
    • 800-m run
    • Then, 9 rounds of:
    • 4 pike push-ups
    • 8 chest-to-bar ring rows
    • 12 squats

Some of us (Bri & Caleb) wore a weight vest for the run and then dropped it for the rest. The rest of us skipped the weight vest entirely.

I ended up with:

  • 1200m jog (900m actual jog, 300m walk — doing the 200m flat path to avoid the hill in the hopes to not stress my knees as much) – took around 9:30
  • 4 strict HSPUs (25# weight plus abmat)
  • first round, 3 C2B (slight jump) and 5 pull-ups, all other rounds 8 pull-ups as high as I could pull to my chest
  • 12 air squats
  • I did that for 9 rounds and finished at 35:36

time-371226_640How’d other folks do?

  • Bree finished in 29:49
  • Ev 30:30
  • Mickey 29:52 (ring rows)
  • Caleb 30:08

Not sure how Sarah did, but I’m sure she crushed it.

I actually feel guilty about not finishing the last 3 rounds, but I had a few things working against me: time (I was out of time and couldn’t just keep going, needed to get back to work), my right hand (even with wrist and hand wraps) was starting to rub open a blister, and I was having a harder and harder time pulling on the rig to do pull-ups.

I should have finished. But oh well.

dfl-dnf-dns

Thanks for the encouragement today Larry! I appreciated it. πŸ™‚

And great work everybody!