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!

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Front Squat Triplets

Mondays. Everybody at my house has struggled a bit this morning, but I made it to Continuum for an 8:30 class. Coach Drea had a good mix. Logan, Todd & Melissa, Brent, Matt & Abigail joined in.

jumping-jacks-5JBrue-clipartWe had a different warm-up today (new warm-up every week) and it made a minute seem like a very long time in spots. πŸ™‚ We did 1 minute each of:

  • Single-unders with a jump rope
  • Jumping jacks
  • Straddle hamstring bends – left/middle/right/up/right/middle/left/up…
  • Knee hugs & quad pulls (wow balance was awful on the quad pulls today)
  • Lunges side to side, staying low with both feet on the floor
  • Hamstring flossing (the key to clean hamstrings is to floss regularly! HA!)
  • Squat into a sky reach, each side (Buddha Prayer Sky Reach)
  • PVC Passthrus — with and without a 2.5# weight. (much harder to do weighted for half that)
  • Inchworms to a plank without a push-up
  • Table holds (hips forward for me, but some folks could actually table today)
  • and we added some wrist/forearm stretches with a PVC pipe, adding 10 squats on each side while we did it — that was more of a challenge than it should have been. πŸ™‚

Once all that was done we grabbed an empty barbell for some front squat refresher before tackling the workout. I worked with Logan today.

  • 5 x 3 Front Squats

front_squat

We were supposed to start at 75% of our 1RM, but I didn’t quite hit that until about round 3. πŸ™‚ Honestly my elbows and wrists were not quite right and my hips didn’t feel hot either. Took me a while to arm-up.

  • 165 x3
  • 175 x3
  • 185 x3 (Roughly 75% of 245#)
  • 195 x3
  • 205 x3 (Roughly 84% of 245#)

Logan did two sets of 190# as the last two and did awesome. His 1RM was 205# so he was a lot closer than I was.

And weirdly the last two sets for me actually felt better than the first two sets, so I’m not sure if it just took me that long to warm up or what.

But we got through it and did a little couch stretch at the end for good measure. Not a bad way to start the week at least. πŸ™‚ Now we’ll see if we can get the rest of the day on track… HAHA.

30 minutes, a handful of reps at a time

Saturdays have been hit and miss for a while. Sometimes we have had soccer in the way. Sometimes I’ve felt like doing two WODs back to back (gymnastics + team) is a good way to sucker punch my body into not moving much beyond those two events. And sometimes we can sneak in a team WOD without too much trouble. Today was a good day to sneak one in.

1zdjhy

Though Ev was working, I headed in with the girls and we had no idea what we were in for. Jimmy did a great job with this one, though wow I’m glad I have a day to recover now. πŸ™‚

There were a lot of us there to do the workout today. By the time we broke out into teams of two or three, I hopped into a team with Caleb & Marino, Mickey worked with Carrie, and AJ worked with Kaila and her friend. We all got our sweat equity in today, let me tell you!

The warm-up started out as a traditional Jimmy warm-up – 400m run – and then we came back in and did a hybrid of a few things from Nicole and some traditional Jimmy moves, from air squats to arm swings, Spider-man lunges to hamstring flossing, we definitely hit a few things today. And then after some barbell movement refreshers with an empty barbell (thrusters, sumo deadlift high pulls, and push press), we got to work.

This was a 30 minute metcon…

  • Etre-en-nage-800px2 Person Team, 30 Min EMOM
  • At the beginning of each minute both partners will perform 3 burpees. Athletes will use the remaining time to complete:
    • Min 1: 7 SDHP
    • Min 2: 7 Thrusters
    • Min 3: 7 Push Press
  • **** Repeat for a total of 10 rounds*****
  • Men will use #95 or #75
  • Females will use #65 or #55

Did I say this was a doozy? It definitely was.

Teaming with Caleb & Marino, we split things up a little differently for the three of us.

  • 95# barbell
  • 5 SDHP
  • 5 thrusters
  • 5 push press

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd honestly, it was the thrusters and burpees that really killed me. After only a few rounds I had to stop doing burpees because my shoulders were burning. I even had one round where I couldn’t convince my body to do any burpees at all, and that’s when I chose to scale. Instead, I did push-ups for a bit and then scaled further to air squats. Burpees, push-ups, and air squats – none of them were really pretty.

Caleb & Marino pushed for sure. I was ok through 15-20 mins and then struggled after that. My reps got slower and slower and all I heard was “chest up, Brian” from Marino, which helped. And at least with the thrusters, I know the “rest break” got less and less, but we finished every round under the 1 minute time so we were doing ok I think.

Mickey said they scaled a few things for her with a 55# bar, but she fought through. And AJ, Kaila, and Kaila’s friend also chugged their way through.

This was a serious challenge to keep moving. I was good for about 5 rounds, but after 6 and 7 I was wondering if I was going to make it to 10. Thankfully Caleb & Marino didn’t give me much chance to think about it. πŸ™‚

Thanks guys!

Happy Thanksgiving 2017

Usually my favorite day of the year, I’m struggling a bit today. So it was good to get some sweat in with our Continuum family before the holiday festivities start. We had a good 30 people in attendance, so it was great to see all the enthusiasm. πŸ™‚

Jimmy had an interesting pairs workout for today. We started with a bit of the normal warm-up we’ve had this week and then did some air squat drills just to make sure we were ready for wall balls.

  • fatmanwithturkey-800pxThe Hunt and Gather, 2 person teams
    • The Hunt:
      • For workout you will need
      • 1 KB 53#/35#
      • 1 45#/25# plate
      • 1 Med Ball 20/14
      • Scale weight as needed
    • 20 MIN AMRAP
    • At 3,2,1…GOΒ Both Teammates will Run, Jog, walk 400 M with all equipment (kettlebell, plate, med ball) andΒ then perform the following AMRAP triplet:
      • The Meal
      • 9 Wall balls
      • 9 Box step overs w/plate
      • 9 KBS
    • ***Keep track of your rounds using poker chips. At the end of 20 Min count your poker chips and come see Jimmy for Desert
    • Desert
      • Random movements will be given on cards that you and your partner must complete.

Happy-Thanksgiving-Typography-Black-No-Background-800pxMickey was my partner, so we did the workout with a 25# plate, a 14# medicine ball, and a 35# kettlebell, using a 20″ box for the step-overs.

Have to say we were not in a huge hurry to get the 400m done, but we got through nine full rounds of the workout before the 20 minutes were done. As our “dessert,” we ended up with 100 double-unders (200 single-unders) to complete, which we did outside (each of us took 100 singles).

It was great to see so many smiling faces both before and even after the workout. So great work Continuum family. And thanks for the workout Jimmy!

We wish everybody a very Happy Thanksgiving!

7 Minutes of Shoulders

Morning folks. Managed workout #3 of the week today and came in for the 8:30 class with Ev & AJ. And we were far from alone. Coach Drea had a full house today: Connie, Matt & Abigail, Logan, Larry, Bri, Maria, Trey, Michael, and Ant. It was a hopping place.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Started with the warm-up for the week before going through a couple of things…

  • First, I tested if I could do any strict HSPUs to a single mat today. Um. Nope! Pike push-ups for the duration. πŸ™‚
  • Second, we did a lot of sumo deadlift high pull warm-ups, which I could do.

Warmed up with a 75# SDHP before shifting to the 95# SDHP I’d be doing the workout with. And I did attempt one more strict HSPU on the wall before we started, but I couldn’t keep tension long enough to get all the way to the mat. I suspect it’s still range of motion on that one and some weak muscle groups.

But I was good to go with pike push-ups on the floor and some 95# SDHP. The workout was:

  • 7-minute AMRAP
    • Sumo Deadlift High-Pulls, 5 reps (95/65# performance, 55/35# fitness)
    • Strict Handstand Push-ups, 3 reps (Performance) or 5 pike push-ups (fitness)

 

I used 95# on the bar for 5 SDHPs and did 5 pike push-ups on the floor.

sumoDeadlift5_NickStreet

So how’d we do?

  • AJ got through 10 rounds plus 3 at 45# doing pike push-ups off a box
  • Ev got through 9 rounds plus 6 at 65# with pike push-ups on the floor
  • And I got through 8 rounds plus 3 at 95# with pike push-ups on the floor

Not too shabby. The place was definitely busy!

Got done with that, cleaned up and did a bit of mobility, and now we’re off to the races again. Hope everybody has a great Thanksgiving if we don’t see you!

Running in the Rain

Today I made it in for an 8:30 workout and met my two daughters there. They are dog sitting for friends of ours at the box and I have to say it was weird MEETING them at the box instead of driving them, but hey… have to change with the times.

silly-walkCoach Drea had a fun class today. Larry & Dan, Matt & Abigail, Logan, Connie, and the three of us. Looked like the 9:30 class was pretty full as well, which was awesome to see.

Started with the same warm-up as yesterday and added in a bit of a running warm-up as well. The only equipment we needed was either a pair of kettlebells or a pair of dumbbells for the farmer’s carry.

What was the workout in this morning’s nice, cool, light fall rain?

  • For time:
    • Performance
      • 400m run
      • 100m farmers carry, 50/35# dumbbells
      • 800m run
      • 100m farmers carry again
      • 400m run
    • Fitness
      • 300m run
      • 100m farmers carry, 35/20# dumbbells
      • 600m run
      • 100m farmers carry again
      • 300m run

kettlebells

I did somewhere in-between the two with:

  • 300/600/300m “run” (walked some)
  • 100m farmer’s carry x2 with two 50# dumbbells
  • 11:35

The girls did:

  • Mickey: fitness w/ 25# kettlebells, 9:25
  • AJ: fitness w/15# kettlebells, 9:43

Was good to get them both back to the box. Mickey has been way busy of late, but has been doing scaled versions of some of our workouts while she’s in her weights class — but it was nice to have her in the building for a bit.

We’ll see what tomorrow brings, but we heard it’s a shorter (7 minute) couplet, so maybe it’ll be good. πŸ™‚

Great work everybody!!

Let’s lift heavy things…

I may be on vacation today, but it certainly didn’t feel like it. I got up, woke up my family, had breakfast, and went to work like every other Monday. Attended a work meeting just in case something important came up (it didn’t). Got some writing done and headed to crossfit for a noon workout with AJ.

yoga-down-dog-2Coach Drea was finishing the workout when we got there. And both Lorna and Adi both joined us for the Noon class. We started with a new warm-up…

  • trunk rotations (start in a Good Morning, bent over position and try to rotate side to side without moving your hips – harder than it sounds)
  • lat smashes (I used a foam roller, but you could also use a lacrosse ball)
  • a puppy dog stretch (arms down in front, on knees with butt in the air — see the cute dog for an example)
  • hamstring flossing (sort of a lunge)
  • shin smash (more work with foam roller)
  • seated frog (not really seated, but on your belly try to put hips wide with feet out)
  • calf stretch (on the rig for us)
  • lizard stretch (more lunging and hip loosening)

After all the hamstring work we did on Saturday, it felt good to get more hamstring stretching in along with some hip work before we got started today.

And when we were done, it was a good series of power clean refresher movements, then some warm-up and *bam* into the workout.

  • Power Clean: 10-5-3-1-1-1-3-5-10
  • Start at 75% of your 1RM and move upward

power-clean-illustration

I warmed up with 95# and 115# and decided to start at 135#, which was about 70%. We were supposed to start with 75%, but it’s been a while and I wanted to see how the 10 reps went before I got too crazy.

My old 1RM was 195# set in September 2015, so it’s been a long while since I’ve tried to get heavy. And I didn’t do all that hot when we got to Reagan’s comp this past summer (only got to 165 or 185# I think).

So here’s how it went:

  • 135# x10 (mostly touch and go, with a few longer pauses)
  • 155# x5 (felt more like muscle cleans, but connected touch and go’s with a few long pauses again)
  • 175# x3 (struggling more here and did one at a time)
  • 195# x1 (tied my old 1RM and it felt pretty easy, though it was a muscle clean I’m pretty sure)
  • rockypr-300x213205# x1 (failed twice in this attempt – she said we could give it two attempts if we failed in the sets of 1)
  • 205# x1 (success! ugly as hell and rolled it up my chest as I pivoted my elbows around, but I got it up — 10# PR)
  • 185# x3 (touch and go)
  • 165# x5 (touch and go)
  • 145# x10 (mostly muscle cleans at this point, but was done in about 45 seconds)

Long story short, I have a new PR for my power cleans. Wish they were a bit “cleaner” — but I’m going to take it all the way to the bank.

Was it pretty? Hell no. πŸ™‚

Meanwhile I watched my 12-year-old daughter get all the way up to 110# today. She was kicking butt. Adi got to 170# and I think Lorna hit 105#, so we were all moving some weight today. Woot!

So it was another good day in the box. Huzzah! Thanks Drea!

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