Category Archives: WODs

Team WOD Saturday — Heavy!

Today was a fun team WOD and we had a big turnout — 24 folks showed up today for Coach Jimmy! Myself, Ev, and AJ, were joined by a whole mess of folks including (but not limited to) Kelli & Jamal, Deana, Nick & Lisa, Steve, Brent, Jonathan, Isaac & Nancy, Caleb & Megan, Vanessa, and more!

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We warmed up with a 400m jog and then did some across-the-floor work with butt kickers, high knees, knee hugs, Spider-man lunges, and so on. When all that was done, we broke into our teams — I went with Todd & Jonathan today — and then went through some refresher on hang squat cleans.

The workout was an AMRAP for 3-person teams:

  • 25 Min AMRAP
  • 100 Cal row
  • 50 KBS #70/#53/#35
  • 100 m Run together as a team
  • 50 Wall Balls #30/#20/#14
  • 100 m run together
  • 50 hang squat cleans #135/#95

rower5The only change we made was to use a 25# medicine ball instead of a 30# ball (didn’t help, let me tell you). It was kind of a “first come, first served” situation on the rowers vs. assault bikes, so I was very happy that Todd snagged a rower right off the bat.

In the end, we finished one complete round and got through the kettlebell swings as time ran out at 25 minutes, so we did a lot better than I expected. I was a little concerned about the hang squat cleans at the end — not one of my better lifts and 135# was a bit heavy. But though it was tough, it was doable.

Surprised myself in the rowing — I hit a great stride right off the bat and got through 35 calories in 1:15 in my turn. I was moving right along. Didn’t do as well in the second round, but made it through about 20 or 25 I think before I handed off.

KendrickClean_zpsea22d368
That’s a lot more than 135#

70# was heavy for KBS but not awful the way we broke it up (10s mostly). I ran halfway on both of the 100m runs and then walked back to catch my breath. Honestly breathing was the tough part of this one all the way through, but we managed.

Wall balls sucked with a 25# ball, just so you know. I can’t imagine what the 30# felt like. Took me three tries to get a rhythm going and then I only got through 10. Todd and Jonathan got the majority of those.

And those hang squat cleans… Honestly I felt pretty good for a bit. It was heavy, but I was more smoothly moving the bar into the clean and getting under it on the way down into the bottom of the squat. Sure, I was only doing 5 reps at a time (and 3 and 2 in my last two sets) but that was the best I’ve done for a while with this movement, so I’ll take it.

Literally we were talking before we started and thinking that we’d be done with one round in 25 minutes. I think we were done with the first round in 17 or so. We did great. I pushed hard in some spots and Jonathan & Todd did too.

Good work folks… That was a good one! Have a great rest of your weekends!!

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Tabata Heck

Yesterday did not involve much movement, but I was pretty productive, so I’ll take it. πŸ™‚

Today however, we made it in for an 8:30 class. Only day of the week this week where I had a chance to work out with my wife, which was nice. Coach Bill had a good group – Drea, Todd & Melissa, and Lara, plus the two of us.

We started with the same warm-up we’ve been doing, and some parts of it were a little easier today (middle split “leg overs”), though the stationary lunges and ATYT arm swings with 5# plates were still a challenge.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humorOnce that was done, we started talking about today’s WOD, which involved several movements. Good old Tabata. Five different movements. 8 rounds of 20 seconds on, 10 seconds off, for each. Plus a minute rest in-between. 20 seconds of work should be easy, right? HAHAHAHA

As I mentioned today, I think “Tabata” is just a Japanese word for “H-E-Double-Hockey-Sticks.” πŸ™‚Β Joking aside, it was a great workout – but man was it a challenge.

We warmed up some back squats, tried out some L-sit variations, looked at some ring row variations, talked about handstand holds, and glanced at the rower. We’ve been doing a lot of rowing in recent weeks, so that was a given.

The class was big enough there was no way we could all row or ring row at the same time (only 4 sets of rings and 4 rowers), so we split up a bit. Todd and I started on L-sits. Ev started on ring rows. And the rest started with back squats.

metcon definitionThe workout was:

  • MetCon – AMRAP
  • Performance:
    • Tabata back squats, 65/45 lb.
    • Rest 1 minute
    • Tabata L-sit hold
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata handstand hold against wall
    • Rest 1 minute
    • Tabata row
  • Fitness:
    • Tabata air squat
    • Rest 1 minute
    • Tabata knee tuck on parallettes
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata pike hold
    • Rest 1 minute
    • Tabata row
  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. For row, count calories rowed.

Sure. Let’s do that. πŸ™‚

l-sit-hold
Definitely not MY L-sits

So I did:

  • L-sit holds on the floor, simply trying to hold my feet off the floor for 20 seconds
  • Ring rows
  • Handstand holds on the wall
  • Calorie row
  • Back squats 65#

How’d it go?Β Let’s see…

  • L-sits – 20s, 20s, 20s, 20s, 18s, 13s, 12s, 8s = 131
  • Ring rows – 8, 8, 8, 8, 7, 6, 6, 5 = 56
  • Handstand holds – 20s, 20s, 20s, 20s, 15s, 15s, 10s, 5s = 125
  • Calorie row – 48 calories total
  • Back squats – 8, 8, 8, 7, 7, 7, 5, 5 = 55
  • Total score – 415

Doing L-sits at the beginning of that may have been a poor choice, but I think L-sits at the end might have been worse!

This was a hell of a workout. Everybody did awesome. Hopefully my quads will forgive me soon. πŸ™‚

Great work 8:30 class and thanks Bill!

 

Deadlifts x3

There are days where lifting heavy is the best thing you can do for yourself. I didn’t realize that until a few years ago. But when the world gets crazy, the barbell simplifies it.

Today I made it in for an 8:30 class with Coach Drea. We had Melissa, Carrie, Lorna, and Matt. A fun core group. I haven’t really worked out with Matt before, and he was fun — has a positive attitude for sure.

We did the same warm-up as yesterday. Only thing I did slightly different today was start with 5# plates for the arm movement bit (A-T-Y-T-repeat) and then drop them after a couple of sequences. My left shoulder was popping even without the weight, so it was probably good to do it without. πŸ™‚

stormtroopers-ymca
I still want to sing Y-M-C-A when we do this A-T-Y-T movement… πŸ™‚

When that was done, we did some warm-up with an empty barbell around the deadlift, focusing specifically on the midline today. Pulling your belly button to your spine, essentially. It’s an interesting turn of phrase because if you ACTUALLY did that, I think you’d have to be mostly dead — but it works well as a cue.

Barbell_DeadliftAfter that, we warmed up to our working weights.

  • 135# x5
  • 225# x3
  • 275# x3

And instead of going up in weight, we stayed put and used the same weight for all reps and rounds.

The workout was: 5×3 Deadlifts. So I stayed put at 275#, which is about 82% of my 1RM (335# was my last 1RM). And I did five sets of three touch and go deadlifts at 275#.

Each round felt a little easier, funny enough. So that was good. Though my back was bugging me a little today from the Turkish get-ups we did yesterday. By the end, it wasn’t. And we finished out with some leg stretches on our back — knees tucked side to side, one leg straight side to side — then on our front the scorpion stretch for shoulders and back.

All in all it was a good day. I’ll take it.

Great work 8:30!!

Snap-Crackle-Pop

It’s Monday and nobody really wanted to get moving this morning. But we did. The new 2 year old Blue Healer puppy running around our house made sure of that.

rice-crispies-snap-crackle-pop-memeOnce everybody was off to school and I got a little started for work, it was time to head into the box for the first workout of the week. Coach Drea had a good group of folks today – we had Clare, Todd & Melissa, Lara, and Logan.

We started with a new warm-up that involved stretching, lunges, and torturous lacrosse balls — but it was still better than a minute of single-unders followed by a minute of jumping jacks, so I think I’ll survive. πŸ™‚

The workout involved Turkish get-ups, so we did some refresher with those, a bit more with ring dip variations, and a quick discussion of rowing and assault bikes. Todd was nice enough last week to give up a rower, so I took one for the team and used an assault bike today. Probably a really poor decision made for a really good reason. πŸ™‚

  • Metcon – rounds and reps
  • 20 minute AMRAP
    • 20/15 calorie row
    • 15 ring dips (performance) or 10 band- or foot-assisted ring dips (fitness)
    • 10 Turkish get-ups (40/25# dumbbell) (performance) or 5 Turkish get-ups (20/15# dumbbell) (fitness)
assault-bike
Evil, Evil, Evil Devil’s Tricycle

I varied it a little bit (shocking):

  • Tried for 25 calories on the assault bike
  • 10 ring dips
  • 5 Turkish get-ups with a 15# dumbbell

I’m honestly not sure which was the worst part of this one for me — the get-ups or the assault bike. But I’m leaning towards the bike. That damn Devil’s Tricycle.

So how’d it go?

  • 25 calories, 10 ring dips, 5 get-ups (knee pop)
  • 21 calories, 10 ring dips, 5 get-ups
  • 19 calories, 10 ring dips, 5 get-ups
  • 13 calories
  • (average: 21.5 calories or so)

The Devil’s Tricycle is not a good piece of equipment for me. It makes my knees and shoulders hurt like no other equipment at the box. So it’s likely something I need to do more often (a mental struggle at best, a physical one at worst). I literally pushed to 9 or 10 calories and had to stop dead because either my knees were burning or my shoulders were.

Gymnastics-ringsRing dips actually went ok today. Mostly I did sets of 3 or 2, which took a while, but I didn’t require a band or jump to finish them off. My last couple were really rough singles, but I did ’em. It’s amazing how much better they were than a couple of weeks ago when we did 40 push-ups before we attempted ring dips and I couldn’t do more than a couple really ragged ones. πŸ™‚

Turkish Get-ups are one of those independent movements (i.e. single arm, not two arms) that have always given me issues. I have pulled a groin doing them in the past (day after a sprinting WOD). And the mobility in my shoulders and hips has usually been a limiting factor.

Today I was very very tentative with them. I started out with a 15# dumbbell and actually dropped it while we were warming up. Simply trying to get the movement down with a arm straightened overhead was challenging by itself.Β The only bad part was a pop in my left knee during the 1st set of 5. I’ve gone ahead and iced it and it doesn’t seem to be much worse for the wear, but I’ll keep an eye on it.

icing-kneeBut during the workout, I did three sets of 5 alternating Turkish get-ups today and did ok with them. Definitely not pretty, but more consistent every time than ever before. So I’ll count that as solid progress.

So I made it through 3 full rounds + 13 calories. It was a struggle and I’ll take it.

Now I should get some work done. πŸ™‚

Great work 8:30 class! And next time I’m claiming a rower. πŸ˜€

Sneaky Team WOD

So nothing much to report for yesterday beyond starting the new nutrition challenge at the box. Sleep killed me automatically out of the gate, since I think I may have accumulated 4-5 hours between Thursday night and Friday morning. Thursday I didn’t get to bed until about 11 and Friday morning my family got up at 4 to hit a 5am workout, so I was messed up on both sides of the equation. Food wise I think I did ok, though I probably didn’t eat enough calories (1600 calories roughly).

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageToday however was better sleep-wise. Crashed about 10:15 and didn’t start stirring until 5, but stayed in bed after my wife headed to work for another hour plus of sleep. Gauging that at roughly 8.5 hours. I was up a few times (all this water we’re drinking really makes you have to pee) — but had blocks of about 2 hours, 5 hours, and 1 or so hours. Better night all the way around.

Got up, had breakfast, and started the day with a team workout at Continuum.

Let’s just say… this one snuck up on us. We started with the week’s warm-up (a minute of jump rope and a minute of jumping jacks still seems like forever) and then broke into teams of 3 (we had a lot of bodies). The workout was written for teams of 2, but Drea quickly figured it out for teams of 3.

Jonathan, AJ, and I teamed up today. We had two bars – one 95# men’s bar and a 35# bar for AJ – we added 30 reps and added another “station” for the resting team members to do a hollow body hold while the other resting member did a plank. One person was always moving.

  • Olympic weightsFor time with a partner (60 reps) or team of 3 (90 reps):
    • Power Cleans #95/65
    • Air Squats
    • Sit-ups
    • Thrusters #95/65
    • Burpees
  • one team member does the movement, one does a plank (and if there’s a third person, one does a hollow body hold)
  • break up the reps however you need

I kicked us off in the order, then Jonathan, then AJ, and we just rotated through the stations. Honestly it wasn’t bad until we hit the thrusters, though my abs were yelling loudly after Thursday’s GHD sit-up and row-fest. High plank plus actual honest to goodness hollow body holds wrecked havoc on my abs.

2013-thrusters-combined
Much better thrusters than mine. πŸ™‚

At the thrusters, I had a couple of rounds where all I did was 5. And one when I did 10, but Jonathan and AJ did the rest. By that point all my planks were low planks (on my elbows) and hollow holds were knees up, not straight-legged — I was doing everything I could to save my shoulders.

And the burpees. Ugh. I managed to do three sets of 10 pretty quickly, but they were not comfortable at all. πŸ™‚

We finished all 450 reps in 27:05, which was pretty good I thought. We never really stopped moving, though I have to say some of my transitions to and from the floor were a bit slow. Even with that — I’m pleased. Doing 10 burpees in a row was out of character. πŸ™‚

Jonathan really killed the thrusters, knocking out 20 in one go. And AJ hung in with us the whole way.

Since then, we did some grocery shopping, fixed lunch, and are watching a new dog we may be adopting soon. Yeah — just another crazy day at our house.

Great work everybody who came to the team WOD! Nice to see all the faces!

Abs may hurt tomorrow

Though I really wanted to get in to try yesterday’s workout (looked like a good shoulder killer), my day was nuts so I couldn’t make it in. So I was glad that today worked out.

jumping-jacks-5JBrue-clipartUsually it’s a day I get to work out with my wife, but she was asked to speak to the preschool class of another member, Connie, about being a veterinarian. Both of them are very brave to be surrounded by so many wee ones. πŸ™‚ So we missed her today, but marshaled on. (She’s hoping to get into one of the afternoon classes.)

Coach Drea had a good sized class today. Matt & Abigail, Sarah, Logan, Todd & Melissa, plus yours truly. We started with this week’s warm-up where one minute of jump rope and one minute of jumping jacks is STILL a challenge. Go figure.

When we were good and warm we worked on some GHD sit-up practice, first on the floor, then on the GHD machines themselves. And after that we went through a bit of rowing practice. Both were definitely useful, though I have to admit to not liking doing GHDs in the middle of a workout because getting in and out of the apparatus is less than graceful for me, so I didn’t want to hold anyone up.

There was some debate over who would row vs. who would use the assault bikes and Todd was kind enough to volunteer to bike so I could row. Thanks Todd. My knees appreciated it. πŸ™‚

new-ghd-header2Today’s workout was…

  • Metcon
  • Performance:
    • 4 rounds for time of:
    • 30/20-cal. row
    • 30 GHD sit-ups to parallel
  • Fitness
    • 4 rounds for time of:
    • 20/15-cal. row
    • 30 AbMat sit-ups

The goal was to stay consistent on the row times and really focus on that GHD movement of bending the knees on the way back and pushing them down for a little momentum (and to engage the glutes) on the way back up .

Well, I wasn’t very consistent on my rows. My times went from around 1:25 for my fastest to about 2 minutes for my slowest (last round). I think the middle two rounds were around 1:45.

But those GHD sit-ups on the floor were a challenge. First round I did big sets of 10. That fell apart from the second round on and I can feel my abs now. Definitely a bit more challenging than typical butterfly sit-ups.

Drea said the times in earlier classes were around 11-14 minutes. I finished in 14:46 and I’m pleased with that. Though I wasn’t competing with anybody else, I was pleased to see that I wasn’t the last one done today. I was pushing the whole way through and I will definitely feel that push for the rest of today and the next day or two.

209l8w

Woot! Thanks for the encouragement Caleb — hope the 9:30 class went well!

Take 5

Today is officially Monday number two, but I’m not letting that stop me. I headed to the box for an 8:30 workout. Coach Drea had a few of us ready to run in the cold… Logan, Nicole, Carrie, Sarah, Matt & Abigail.

This was a good one by the way. I’ll share my observations at the end. πŸ™‚

2059emSo we started with the same warm-up as yesterday, just with a running clock. And I have to say that a minute of single-unders and a minute of jumping jacks still wasn’t fantastic. πŸ™‚ But we managed.

When that was done, we did a little chat about dumbbell push jerks and squat cleans, figuring out what weights we wanted to use for the workout. And from there we moved to the rig to play with pull-ups and ring rows. I wasn’t quite sure how long my pull-ups would hold up, but was ready to give them a shot.

We did the workout in two “heats” that started 5 minutes apart. Essentially the second heat was going while the first heat was in their 5 minute rest.

five-minutesThe workout was:

  • A set of three 5-minute rounds, with a 5 minute rest between them. Count reps.
  • From minutes 0-2, run 400m (performance) or 200m (fitness) and do as many double-unders (performance) or single-unders (fitness) as possible.
  • From minute 2-3, do dumbbell push jerks, 25/20# (performance), 20/15# (fitness)
  • From minute 3-4, do pull-ups (performance) or ring rows (fitness)
  • From minute 4-5, do dumbbell hang squat cleans, 25/20# (performance, 20/15# (fitness)

Nicole & Sarah both did the assault bike instead of running. The rest of us ran either 300m or 400m.

20-lbs-dumbbell1I did the workout with:

  • 300m run
  • single-unders
  • 20# dumbbell push jerks
  • pull-ups
  • 20# hang squat cleans

My runs were pretty consistent between 1:25 and 1:30, and here’s how the rest shook out:

  • 7TaonKRbc300m run (to second set of dumpsters in 400m route)
  • 50 single-unders
  • 11 dumbbell push-jerks
  • 10 pull-ups (a set of 8, then 2 more)
  • 8 dumbbell hang squat cleans
  • 5-minute rest
  • 300m run
  • 38 single-unders (had to take my shoes off because one came untied during the run and I didn’t want to stop to tie it)
  • 13 dumbbell push-jerks
  • 12 pull-ups (a set of 8, two sets of 2)
  • 8 dumbbell hang squat cleans
  • 5-minute rest (put shoes back on)
  • 300m run
  • 21 single-unders (couldn’t get my feet out of the way)
  • 13 dumbbell push-jerks
  • 8 pull-ups (a set of 5, then a set of 2, and a set of 1)
  • 9 dumbbell hang squat cleans
  • DONE
  • 79 reps, 71 reps, 51 reps = 201 reps total

So for me, I think I did ok. I kept moving, I ran all three 300m stretches (except for a few steps where I turned around to come back). And my first two rounds were pretty consistent even if the last one fell apart a bit.

Let’s get to my weird observations.

  1. 2059ohThe 300m route was just about right for me. I hate the hill on the way up our 400m route, but that keeps me from the worst of it. And I was able to actually jog each of the 300m stretches, though it wasn’t comfortable, without killing myself. It made me wonder if I could do a mile in 200m lengths (less hill) more easily. Or go jog on a track somewhere that’s flat and see how that works. Told you it was weird.
  2. A 5-minute rest is awesome. I felt like it was enough time for me to collect myself, slow my breathing, and shake off the previous round. That said, I think a shorter rest might have been better (we had a workout a few weeks ago where we had a 2-3 minute break between each round and that was enough to give rest but not enough to make you not want to go again).
  3. Many of my “push jerks” were really “push presses” because the press is more natural than the jerk for me.
  4. My “hang squat cleans” were a mix of “hang squat cleans” and “hang power cleans” because I couldn’t consistently get my butt down into the squat. Sometimes it worked. Sometimes it didn’t But there would have been a whole lot of no-reps if it was in a competition (or the Open).

I’m pleased with my work today. I didn’t think I’d hit 200 reps across three rounds and did so despite myself. πŸ™‚

Great work 8:30 class!