A Cold and Wintry Day

Winter has decided to come back to Colorado in the last few months and it made another appearance today. Snow and wind blew in and started smacking us around about 7am, but that didn’t stop me (or several other folks) from making it to the box for the 8:30 class with Coach Drea. Dave, Maria, Lisa, Lara & Jordan, and Andrew made it in as well.

We started with a short warm-up:

  • 2 rounds
  • 2 minutes on the bike or rower (I rowed first and biked second)
  • 10 broad jumps (mine weren’t all that broad)
  • 10 mountain climbers
  • 10 ski jumps (mine weren’t jumps at all, more like slow awkward slides)
  • 10 banded Good Mornings

With that done, we did some warm-ups on medicine ball cleans and box jumps. And I’m not going to lie, my knees and quads were not happy even after I warmed them up. I decided that moderation was key and adjusted my expectations for the workout accordingly.

What was the workout?

  • 50-40-30-20-10 reps for time of:
    • med ball cleans (20/14# ball)
    • box jumps (24/20″ box)

There were some scaling options. I chose the Performance level (40-30-20-10-5 reps with 20# med ball cleans and 20″ box jumps and step-ups – mostly step-ups). We were supposed to shoot for 17-20 minutes.

I made it through by breaking it up into small sets from the beginning. Sets of 10 and 5 worked most of the way through. And I did some box jumps in the first round and decided step-ups were the way to go. (No shins were harmed during the workout as a result.)

Took me 16:18 with my modifications. So I probably should have done more reps, which would have pushed me over the bump to the 20+ time limit. But my knees thanked me when we were done.

Great work everybody and thanks for making it in today Drea!

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A Week Behind

Oh what a week… I won’t go into it, but let’s just say it was bursting at the seams. And we got some good workouts in along the way… My quads still hurt!

I won’t go into details, but will offer a few observations:

  • Overhead squats are still not my best movement, though those tiny little plates brought up my three rep max to 127# on Monday.
  • Tuesday we had a snow day, so we just stayed safe and warm at home for the most part.
  • Wednesday I partnered up with Marino and we tackled a doozy of a rowing and wall ball combination. Even sharing a rower and going 500m each until we both covered the row was brutal. I got off the rower after that first 2000m and could barely convince my knees to bend for that first set of wall balls. But somehow we made it through!
  • Thursday was a little quicker with three rounds of dumbbell snatches and toes-to-bar/hanging knee raises. I managed to string together a handful of t2b in the first round, but I was glad we were done in under 15 minutes. 🙂
  • Friday was another rest day and I have to say my knees, hips, and quads were MAD…
  • Saturday was Deana’s WOD and we all chugged through. I got to partner with Jimmy and I think that is definitely the first time in a long time if not the first time ever. He was very encouraging as we chugged through thrusters, pull-ups, and partner DB overhead lunges… That last part — that was what killed me. My knees and quads are still ticked! But it was all for a great cause
  • And Sunday was another rest day as we did meal planning, grocery shopping, and generally tried to catch up on everything we missed during the week!

I hope this week will give me a little more time to write up the week’s workout and get back on track again — but if not, we’ll chug forward anyway.

Great work Continuum family!

Team WOD 3-6-9

I really wanted to make the title “Team WOD 367-5309” because all the numbers I wanted were in there, but decided not to be too cutesy. 🙂

This morning was team WOD at Continuum. Coach Jimmy had a full house – Larry, Brent, Shaun & Stacy, Megan, Kelli, me & Ev, Lara, Drew, Robert, Chris, Heather, Kurt… lots of bodies today.

We started with a little warm-up:

  • 3 rounds
  • 250m row/bike
  • 10 kettlebell swings
  • 10 medicine ball cleans
  • 10 kip swings on the rig

I think I may have only done 8 each round, but I was busy chatting with folks and lost count through most of it. 🙂

The workout was deceptively simple…

  • 2 person teams, 4 rounds of 7 minute AMRAP
  • Each team member must complete their reps before the second teammate can start
    • 3 hanging power cleans (135/95#)
    • 6 burpees
    • 9 air squats
  • Rest 2 minutes between rounds

Robert and I teamed up and I thought I’d be a ton slower than I actually was. 🙂 We scaled things a little, with only 95# on the bar for cleans, but moved along pretty quickly:

  • AMRAP 1 – 10 full rounds + 13 reps
  • AMRAP 2 – 10 full rounds + 3 reps
  • AMRAP 3 – 9 full rounds + 6 reps
  • AMRAP 4 – 9 full rounds + 9 reps
  • Total = 39 full rounds + 13 reps or roughly 5 rounds each per round
  • if you scored it as each “round” was really each teammate doing 3-6-9, we ended up with 19 + 15 reps or so if my math is right

Any way you sliced it, we did a ton of reps and kept moving. For the first two rounds of 7 minutes I tried to do hands over my head during the burpees, but during the second half I just tried to stand up and hop without my hands over my head. I had one round where I did step-up burpees instead of the normal hops, but it was too slow and I decided not to do that again. 🙂

Robert did awesome. I feel like I was pushing him on this one, which is a new feeling for me. Usually I’m the teammate who slows everybody else down a bit. 🙂

Anyway, I had a comment today that I was looking pretty solid today and heard something similar a couple of weeks ago, so decided it was time to do a pic. Shirtless if you can believe that. I don’t do it often, so here you go:

Not looking too bad for a guy nearing 50 (will be 49 in a few months)

It was a fun workout and we had a great turnout! Thanks for a fun one, Jimmy!

A Few Nights (and one Day)

Some weeks are calm and collected. Others are frenetic. This one has been exhausting for some reason, but I’ve fallen behind on sharing my progress (or lack thereof) — so it’s time to catch up.

Monday was rough with the 18-15-12…

Tuesday – Snatch Balance

Let’s move to Tuesday, which due to some morning meetings saw me join the 4:45 class with Marino (and Deana), Carmen, Logan, Karen, and my wife! Coach Nicole had her hands full as we worked on snatch balance.

  • 7 x 1 – Snatch Balance

Not one of my better movements, like most of the wide grip overhead variety. And definitely not one that we work on frequently. But, working with Marino and Coach Nicole, we had a good time even if my shoulders were unhappy by the end.

  • 85#
  • 95#
  • 105#
  • 115# (no bueno), dropped to 105#
  • 105#
  • 105#
  • 105#
  • 115# (much better)

I think Marino hit 170# at one point, so he was rocking these out.

Wednesday – Squat Snatches

Lately I’ve been dropping into Wednesday night (4:45) classes with some regularity, so I popped in though my shoulders were still a little upset from the previous day’s snatch balance work.

Coach Nicole had a fun mix – Marino, Karen, Carmen, and Steve – and we did our best to work through the day. 🙂

  • Complete as many rounds as possible in 15 minutes of:
    • 7 squat snatches
    • 14 strict ring dips

Weights for men were a bit insane on this one… 165# for competitor, 135# for performance, and 95# for fitness. I tried 85# during the warm up on the way to 95# and ended up sticking to 75#. Not my best movement (unless I’m working with a PVC pipe).

This was definitely not my cup of tea. We were supposed to shoot for 4-6 rounds. I made it through 3 rounds + 12 reps.

  • 75# squat snatches (quickly turned into a mix of squat and power)
  • 14 ring dips for 1 round, then a mix of strict and banded, then push-ups because my shoulders and biceps just gave up
  • Made it through 7 snatches and 5 push-ups of the 4th round

I won’t lie – I was feeling pretty lousy by the time this one was done. I did great for the first round and then fell apart. Not sure if it was the lack of calories yesterday or what, but it was not a fun one for me.

Thursday – Eva WOD

I don’t remember ever doing this one of the “girls” of crossfit WODs, but I hope it doesn’t come up again soon. My grip disappeared so fast I wondered if I ever had it at all…

Made it to the 8:30 workout with Coach Lara, Lisa, KB, Ev, and Janiece. We were all grumbling a bit at the beginning. 🙂

Pretty simple triplet:

  • 5 rounds for time of:
    • Run 800 meters
    • 30 kettlebell swings
    • 30 pull-ups
  • Competitor: 70/53#, Performance 53/35#, Fitness 35/24# Kettlebell

We discussed plans for this one as we warmed up, but… my plan didn’t last. I adapted as I went. We were supposed to finish in under 40 mins or so.

My initial plan was 600m, 53# kettlebell swings, and pull-ups.

My actual workout looked like this:

  • Round 1
    • 800m run (4:16 time, one of my fastest — which was a poor choice)
    • 30 kettlebell swings (three sets of 10 at 53#)
    • 30 ring rows (I noticed I was starting to tear during our warm-up and decided I ‘d rather avoid it if possible, did a set of 10 and then multiple sets of 5)
    • Done at 8:30
  • Round 2
    • 800m walk
    • 30 kettlebell swings (set of 20 and 10)
    • 30 ring rows (sets of 5)
    • Done at 20:19 (much slower)
  • Round 3
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10s and 5s)
    • 30 ring rows (sets of 5)
    • Done at 29:17 (more reasonable)
  • Round 4
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10 and 5 mostly)
    • 30 ring rows (sets of 5)
  • Final time: 37:30

This was not one of my favorite workouts ever. And I was the last one done, but I finished.

Great work 8:30 class! Not my cup of tea, but tomorrow is DEFINITELY a rest day. Geez. 🙂

18-15-12-9-6-3-thud

Yes, it’s Monday. And yes, CrossFit is here to keep things interesting. Made it in for an 8:30 class today with Coach Drea. We had a good crew – Alicia, Chris, Dave, and Melissa. And the sarcasm was out before we even got through the door!

We started with 2 minutes on the bike or rower and then did two warm-up sequences:

  • 2 rounds
    • 40 jumping jacks (with one of us counting out loud for the group – I was picked first and Melissa was picked next — I was glad we didn’t have to count in a foreign language!)
    • 8 goblet squats (35# kb)
    • 8 Cossack squats
    • 8 groin stretches, each side
  • 2 rounds
    • 20 seconds of a partner hanging shoulder stretch (hang from the bar and your partner pushes you from behind, around the shoulder blades)
    • 3 strict pull-ups
    • 3 kip swings

From there we warmed up our power snatches and thrusters with an empty barbell before adding some weight. The workout specified a light weight today, which meant we were supposed to go FAST…

After that we talked about scaling options for toes to bar. I can hit t2b but I’m not efficient at them, so I did knees-to-elbows or hanging knee raises today instead. I hit a few t2b during the warm-up, but that was about it.

The workout?

I had a plan. Break up the first three rounds and then try and do the single digit rounds unbroken. And I think I followed the plan pretty well, finishing in 18:05. We were shooting for 15-20 minutes, so I was right in there.

  • 18-15-12-9-6–3
    • Thrusters
    • Power snatches
    • Toes-to-bar (hanging leg raises for Performance)
    • Competitor: 75/55#, Performance 55/45#

Thing is I’m super tired now. 🙂 Time for a nap?!

Good work 8:30 class!

2-4-6-8-etc for 22 Minutes

Jimmy likes to test our mettle on Saturdays, but those tests are also usually built around getting us ready for what is to come. The 2019 CrossFit Open is coming and Dave Castro is going to push our limits and expose our weaknesses — I think Jimmy is trying to shore up the walls a bit when he writes his workouts.

This morning I made it in for the Team WOD with both girls. Ev had to work, but we had 3 out of 4 Fitzy’s present and accounted for. We were joined by Lara & Jordan, Drew, Larry, Megan, Kelly & Trey, Heather, Megan, and Lisa. And Drea stopped by for a bit as well. I think that’s everybody.

Castro is coming!

We started with a little 3 round warm-up:

  • 250m row or 1 minute on the assault bike
  • 8 med ball cleans
  • 8 med ball shoulder press
  • 8 glute bridges

After that we paired up in teams of 2 and started warming up for some double kettlebell work — double kettlebell snatches and double kettlebell thrusters. Larry and I teamed up today and worked with 35# kettlebells, which was heavy but not too heavy. I may have been able to go with 45#, but not for as long or as quick as we pushed.

The workout was simple:

  • 22 minute AMRAP
  • start with 2 reps each of:
    • double kettlebell snatches
    • double kettlebell thrusters
  • add 2 reps each round thereafter
  • 2-2, 4-4, 6-6, 8-8, etc.

We decided early on (with some early input from Jimmy) to try and keep our sets small — 3 or 4 reps max. That turned out to be very good advice. 🙂

We made it through the round of 24 and then 8 of each movement in the round of 26 as time ran out. (Score: 24+8).

My left shoulder got cranky about the round of 14 or 16 and I won’t say that I managed a full lockout at the top of every snatch — some were better than others — but we kept moving at a pretty good pace and never really slowed down much.

AJ & Mickey paired up and did it with 20 or 25# kettlebells and made it through the round of 20 plus a few. And I think everybody else was in that 20-24 range by the end as well. Great work everyone!

Not too shabby for a Saturday. Thanks for being my partner Larry! 🙂

Burpees to Full Extension

You may find this hard to believe, but I don’t have a great vertical leap and I’m not a fan of burpees. Today we put both those movements to the test. 🙂

I’ll admit to being a little concerned after running last night. But I woke up feeling sore, but not decrepit, and headed in with Ev to the 8:30 class. Coach Lara had a fun group — us, Star & Dave, Chris, Caleb, KB, and Alicia. I think the smarting off started not long after we walked in the door.

We did a warm-up :

  • 2 minutes on the bike, rower, or ski-erg, or run
  • then 2 rounds of
    • 10 inchworms with a push-up
    • 10 spider-man lunges
    • 30 second pancake split (legs wide, bow at hip, try to get hands to floor or to ankles)
    • 30 second hollow body hold
    • 30 second superman hold
    • 30 seconds of three or four banded shoulder abstractions

After that we chatted about burpees and did a few really focusing on full extension at the top as well as being more efficient at the bottom. Try to do a V-up of sorts, bringing feet to hands fluidly, more than independent movements as down to plank, push-up, back to plank, air squat, stand up, jump to full extension…

We also did a quick review of sit-up standards .

The workout? Pretty straightforward…

  • 7 rounds for time
  • 10 burpees (competitor), 8 burpees (performance), 5 burpees (fitness) to a target 3-6 inches above your max reach
  • 20 sit-ups (competitor), 15 sit-ups (performance), 10 sit-ups (fitness)

Surprisingly, my burpees were the better part of this one. I kind of had to “prime the pump” by stepping down into that first burpee each time, but after that I was moving better than expected from the floor to full extension overhead, hitting the tall bar about 7″ above the end of my fingertips. I may have missed the bar a couple of times, but that was more about my “no look” approach than actually not getting enough height.

It was the sit-ups that killed me. I ended up doing butterfly sit-ups in sets of 5 and 10 and dying in the middle of them.

My workout became “performance plus” —

  • 7 rounds for time
  • 8 burpees to rig bar 7″ above my fingertips at full extension
  • 20 sit-ups

Final time: 13:15. We were supposed to hit between 10 and 16 minutes, and I was right smack dab in the middle of that. I’ll take it.

I may or may not work out tomorrow morning depending on how I feel, but Ev has the day off so I might go for fun if I can still move. 🙂

Great work everybody and thanks for the encouragement Lara!

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