Bonus Workout!

This week has been a mess.ย I won’t go into details, but let’s just say it’s going to be ugly for the next few days. So I wasn’t sure if I was going to be able to work out today or not. I scheduled a class and then removed myself from the schedule because I didn’t think I was going to make it…

Lo and behold – I decided to make it happen. So I made it to a noon class with Coach Drea. Brent and I were joined by Terra and another new member today, which was great.

crossfit-girls-wod-thumb

We started with a 400m jog – which I did, slowly. And when that was done, we jumped into Annie. Annie is one of the named “girls” of Crossfit and not too bad. It’s for time…

  • 50 double-unders (or 100 singles)
  • 50 sit-ups
  • 40 double-unders (80 singles)
  • 40 sit-ups
  • 30 double-unders (60 singles)
  • 30 sit-ups
  • 20 double-unders (40 singles)
  • 20 sit-ups
  • 10 double-unders (20 singles)
  • 10 sit-ups

As you might imagine, I did single-unders. Drea wanted us to shoot for 10 minutes or less. I laughed. It took me 11:10, so not too bad.

11041187_10153302669719648_2090122082587817495_n

Once that was done, we worked on back squats.

  • Back Squat:ย 3-3-3-3-3

No set values for % of your 1RM or anything here… just do what you feel like. So I felt like starting out slow. This is one of those movements that my slight tear in the groin a few months ago has really slowed down. Last time we tried it I really couldn’t commit and bailed pretty quickly. So I was hopeful that things had improved.

They did. ๐Ÿ™‚

  • 135# x3
  • 185# x3
  • 205# x3
  • 225# x3
  • 245# x3

My one rep max is 275# and I feel that I probably could have pushed to have done 265# three times – though not very quickly. But I was happy with a better-than-bodyweight squat – thank you very much.

And once that was all done we did a bit of work with rolling an empty barbell into the quad above the knee (actually helped quite a bit – was quite sore) while other folks worked on hamstring stretches.

I don’t know if I’m going to make it tomorrow or not. We’ll see. But Saturday we’re going to try and make the team workout and then help with the move a little bit to see the new location. Looking forward to a new era of Crossfit Continuum!

Great work today everybody – have a wonderful day!

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12 minutes of Thrusters!

Following the Advocare 24-Day Challenge I am finding myself slipping back into a familiar routine. Coffee in the morning. A beer sometimes in the evening (or more when I manage a night out with my wife). And not enough food. The regular meals, supplements, and snacks have begun to fall away.

tuesday-show-up
Apparently Not Any More

I don’t want to go back to the strict regimine of the challenge, but I definitely need to find a better way to proceed. So I’m dropping coffee again during the week starting tomorrow in favor of using Spark. And I’ll drop alcohol during the week and keep it to a minimum (last weekend was special because it was the first in a while I got to go out on a date or two with my wife sans children, so we indulged a bit).

Not sure any of this matters to those of you who follow the blog, but I’ve noticed that my morning mental state has returned to the default “grump” setting gradually. And today was the last straw. No relief from the morning coffee and definitely not a happy start. Some of that may be work, but I’ve had better days even factoring that in.

So… that all said and done, we did make it to crossfit this morning for an 8:30 class with Coach Larry. Might be my last one for the week depending on how things shape up, but we’ll see how it goes. I went along with my wife and two girls and we were joined by Jonathan, Danielle, Carrie, Ellen, Deb, Melissa, and Connie.

7TaonKRbcStarted with a 400m jog and then did some wall balls, a 30 second hollow body hold on the floor, some squat to stands, and push-ups.

Then we worked on a bit of skills work…

  • 3×10 Bent over Barbell Row
  • 3×10 Banded Good Mornings
  • 3 sets of side planks (30 seconds per side)

I did the first set of barbell rows with a 45# bar and the next two sets with 75#. Did my banded good mornings with a thin blue band. And did two sets of side planks with a straight arm and the last set on my elbows. That was a bit spicy for the shoulders.

From there it was time for the day’s metcon – a 12 minute AMRAP:

  • 10 thrusters (115/80# Rx, 95/65# Level II)
  • 25 double-unders (or 2x singles with at least 5 attempts at double unders)

Warming up to my weight for thrusters, my right shoulder popped with 75# on the bar so I decided 95# would be better than 115#. And I’m glad I did. 10 reps in a row, even at 95#, was a bit of a challenge. I did the first set unbroken, but the rest were broken into 5 and 5 or 4 + 3 + 3 or 2 + 4 + 4. Whatever I could do, I did.

January 21, 2016 at 0141PM (1)I made it through 4 full rounds plus 1 thruster. I didn’t do any double-under practice in that last set of 50 singles, but I really wanted to finish and try and get a little extra in. I was aiming for 4 rounds and got that plus a rep, so I was happy.

Ev did 65# I think and got through 4+30. Mickey made it through 4 rounds with a 45# bar and managed 3 double unders in a row at one point (with her new rope). And AJ got through 3 full rounds + 10 with a 35# bar and double-under practice + singles.

Jonathan got through 6 rounds, which was impressive considering the weight. He rocked it. And everyone else did awesome as well.

It was a tough one. I was gassed at the end. And my shoulders are fried. Yay team.

I’m really hopeful that I’ll get another workout in this week, but it’s not looking good. Keep your fingers crossed or next week will be a do-over at the new box location starting on July 20 or so. ๐Ÿ™‚

Have a great day folks!

Mondays and Burpee Box Jumps

“White Men Don’t Jump” was a Woody Harrelson and Wesley Snipes movie in the early 1990s (here’s the IMDB proof). And I can’t say I’ve seen it, but I’m a data point in confirming the hypothesis. ๐Ÿ™‚

Made it into one of the last workouts at the current Crossfit Continuum location this morning. Ev and I arrived to work out with Coach Stacy, Larry, Danielle, Maria, Ellen, Carrie, Todd & Melissa, and Connie. It was a good crew (I say that every time, but it really is true folks!).

135alzWe started with a 400m run/500m row and then did some Spider-man Lunges, shoulder hugs, backstroke, and maybe one or two other things before working on power snatch progressions using a PVC pipe. But we went quickly from there to the actual workout:

  • 3 rounds for time
  • 200m run (or 225m row)
  • 20 burpee box jumps (24/20″)
  • 10 power snatches (95/65#)

There are fires and massive allergies here again, so I’ve been attempting to stay inside as much as possible. We had smoke from the Hayden Pass fire (west of Caรฑon City, CO) blow into Colorado Springs yesterday and obscure the front range for a time. Breathing is tough when there’s ash and smoke floating about.

So I avoided running today in an attempt to keep my lungs as clear as possible. That didn’t make the workout suck less. ๐Ÿ™‚ Those burpee box jumps (even scaling to 20″ burpee step-ups) were awful.ย The row was ok and the snatches weren’t bad – a little rough, but not horrendous.

Took me 20:48 to finish the whole thing scaling to a row and lower step-ups instead of box jumps. Ev finished in 19:45 with 55# snatches and step-ups as well.

7ef48039a5228f1efa37cc2bfd148471ย And now it’s time to get back to work!

Great work everybody – y’all killed it today! And thanks Stacy for the encouragement towards the end. Burpees are awful in all forms. ๐Ÿ™‚

Saturday Partner Workout

Today it was just me heading into the box for the team workout. My wife is working. My kids are visiting one set of grandparents. It’s been a while since that was happened – usually I go with a family member in tow. ๐Ÿ™‚

First, we’ll talk about something that’s tangentially crossfit-related. Clothes.

cf-sayings-t-shirtI wore Mickey’s new crossfit t-shirt design (we ordered a few from Spreadshirt) to show it off. We weren’t quite sure how it was going to fit or feel, so this served as a useful test. According to Spreadshirt it’s a “Tri-Blend Performance T-Shirt for Men, Made from 50% polyester, 37.5% cotton, 12.5% rayon, Brand: ALL Sport.” I would characterize it as not as comfortable as some of the shirts we’ve had from other manufacturers like Hylete or Reebok. It’s not bad though. Just a little scratchier than some of the other workout tees I have.

Plus we had some issues with shipping. We ordered two t-shirts and two racer-backs. The two tees ended up with some transfer of red ink from the design when they were folded for shipping. Not sure if that’s a normal occurrence before – but we’ve ordered other shirts for my wife’s non-profit from Spreadshirt and never had an issue so I wonder if it’s just something about the fabric.

Anyway – it fits well. It’s not as comfortable as other shirts, but still fairly comfortable. And we’ll see how it washes. I have a note into the company about the ink transfer.

I did have a few comments about it from friends at the box, so once we figure out how to make it a bit better we’ll announce it’s availability. ๐Ÿ™‚

February 29, 2016 at 1109AMAt any rate, the advanced class was finishing up this morning’s workout. It looked like it ended with ring muscle ups and everybody was really sweaty – so I think it was a bit rough for a few folks. Glad I wasn’t doing it. ๐Ÿ™‚

Instead I was one of 12 people who was there for the last team workout at our current box location (we’re moving next weekend). Bittersweet I think. We had Monica & Dan, Brent, Dee, Stacy, Kelli & her son, Mike and his wife, and a maybe one or two other folks. It was a good crew as per usual. ๐Ÿ™‚

We started with an 850m/1000m row or an 800m run. I opted for the row. And then we did things like squat-to-stand, Spider-man lunges, high knees, and other things to get a bit warm. Once that was done we talked about the day’s partner WOD. I worked with Larry today, which was fun.

  • 25 minute AMRAP
  • 750m row or 200m x4 runs. One partner rows or runs while the other holds a 135/95# barbell in front rack position
  • 60 burpees. For each burpee, the other partner must do a squat with a medicine ball.
  • 60 push press (135/95#). While one partner does push press, the other does a handstand hold.

Larry and I adjusted it a bit. We started with 115# on the bar and dropped it to 95# about 2/3 of the way through the push presses. I was having issues with burpees as my right shoulder got crankier and crankier, which translated to problems with holding a handstand hold on the wall and doing the push press. But we made it work.

Olympic weightsWe made it through one complete round and into the burpees of the second round in 25 minutes.

Once that was done for everybody we did the second part of the workout, which was:

  • 15 minute AMRAP
  • 60 weighted sit-ups
  • 60 deadlifts (135/95#)
  • 60 double-unders (or 120 singles)
  • 60 back squats (135/95#)
  • 60 push-ups

Larry used a 35# plate for the sit-ups and I used a 20# medicine ball. We did singles. And I was fine until the back squats. Larry did 15 and I’d do 10. He got through those last 5 pretty quickly too. And push-ups, he did 20 in a row. I did 10. Not my forte.

We got all the way through one round and back into sit-ups before we ran out of time.

But I think we did pretty well to make it all the way through and into a second round on both of the AMRAPs. Great work Larry!

And great work everybody else!

 

End of 24-Day Challenge

So I’ve written a little about the results of being on the Advocare 24-Day Challenge… You saw the dramatic decrease in triglycerides, which was awesome. And weight-wise I’m still down 6-8 pounds from where I started depending on the day.

  • Start: 240.6
  • End: 232.6 (but fluctuates up to 235 depending on the day)

Ultimately I’m happy about it. But here are what I think are the longer-term gains…

advocare-24-day-challenge-logoFirst, I’m eating more consistently. Having a bit more of a regimented schedule has really helped…

Up by 6:30 for a shot of caffeine (Spark or coffee). Breakfast 30-45 minutes later. Snack at 10am. Lunch around noon. Snack at 3pm with another shot of caffeine. Dinner after 6 usually. Plus continuing to drink lots of water during the day – shooting for near 100 oz still though I am supposed to consume half my body weight. ๐Ÿ™‚ Still better than I was.

Second, we’re eating a bit better again. I can tell when I go off script and eat more bread than I should or have more dairy than I should. And I can definitely tell when I have had too much caffeine during the day, so we’re trying to keep that a bit more controlled.

And we’re drawing more lines in the sand as far as meal planning goes. We have been coming up with a list of 5-6 dinners over the weekend and that informs our lunch choices as well. If we shop for dinner ingredients once a week (usually means buying a lot of chicken and eggs) we’re much better off.

no-coffeeThird, I’m not sure about all the supplements quite honestly. But I have seen a difference when taking supplements in the morning vs. the evening. I usually take all my meds (my one prescription, vitamin D, glucosamine, vitamin C, and ibuprofen) before bed. But I’m going to start taking some fiber with breakfast and a multivitamin again in the morning.

I did try the supplement packs for energy vs. the middle-of-the-road supplement packs we were taking during the challenge. Holy crap. My head felt like it was full of bees the one morning I took the morning doses and focus was awful. Not my cup of tea on that front. But whatever they had in the mid-range supplement packs worked ok. I saw more weight change in the first chunk of the challenge than the rest however.

Three weeks plus was a good timeframe. It provided enough time to get some crap out of my system (i.e. alcohol and a massive reduction in caffeine) and see some change.

I would have liked to have seen more weight loss, but that will likely come with time. We’ll see how it goes and if I can stick with it. ๐Ÿ™‚ The blood work was an eye opener, so something I’ll need to watch going forward as well.

An expensive few weeks, but overall a good use of time I think.

Hello, Jackie

Even afterย tearing my hands on Tuesday, I was ready to get back to the box today. I just hoped against hope that there weren’t any pull-ups in the mix. Well, my hopes were dashed.

Got there for an 8:30 workout with my family (Ev, Mickey, and AJ) to find Coach Bill getting stuff set up for us. And, as always, we had a great group to train with… Ellen, Connie, Andrea, Caleb, and Ray. So it was another fun group. ๐Ÿ™‚

IMG959232We started with a 400m run and came back in to do a few things… wall balls, jumping (or full) pull-ups, some low and slow air squats, a 30 second hollow body hold on the bar, and 10 overhead plate presses. The pull-ups and bar hold hurt my hands like hell but everything else was ok.

From there we did a little thruster practice with an empty bar and talked about the skill work. We were doing two parts to the workout – some skill work and Jackie (a metcon). We divided into two heats and that worked out just fine. I did Jackie first with Andrea, Ray, and Connie.

I don’t remember doing Jackie before, but it’s an interesting little workout for time:

  • 1,000 meter row
  • 50 thrusters (empty 45#/35# bar)
  • 30 pull-ups

To save my hands, I chose to do ring rows instead of pull-ups (especially after the pain I felt on the bar during the warm-ups). But it was the thrusters that gave me the most trouble. Somehow after all the pull-ups and push-ups this week my biceps were really sore – so the squat part of the thruster went ok, but the overhead part did not. As a result I was breaking it up in weird sets.

jackie1But I managed to complete the whole thing with ring rows in 11:58. Not my best work, but it’s in the books.

Ev finished in a bit over 11 minutes I think. And the girls weren’t too far beyond us.

After that we did the skill work:

  • 3×10 Bulgarian split squats
  • 3×10 Side lunges
  • 3×20 Kettlebell swings

Apparently I can’t read because I only did 3 sets of 10 Kettlebell swings (53#). But the split squats were a challenge (even without weight) due to my lack of balance. It was a struggle.

And when all that was done, we had time for about 1/2 of the ROMWOD for the day.

We were finishing up when the 9:30 class came in – Monica & Dan, Lisa, Deana, Adrienne (and Jayda of course), and Dee. Might have been a couple of other folks as well. But I’m sure they had a good time with Bill.

This one was a challenge for me, but I guess that’s a good thing. ๐Ÿ™‚

The WOD to Tear

So after a weekend of doing workouts that lasted nearly and hour and over an hour, what should I find on the first workout of the week? Something that causes me to tear even with wearing my Handband Pro’s. Geez.

This weekend we did a team Fight Gone Bad WOD where my daughters and I managed over 1300 reps on Saturday and a holiday workout (1776) where we did 1776 reps on Monday, I somehow managed not to tear or hurt myself more than just getting muscle sore. And I was patting myself on the back. Sore I could handle.

Today was a different story.

4563911I went to a 9:30 workout with my daughters. Coach Stacy was in charge and we had a pretty good group… ย Deana, Bri, Karen, Dan & Monica, Dee, Adrienne and Jayda. Jayda (a very good dog) helped on some of the running and stretching but supervised during the workout itself. And we saw the 8:30 class finishing up – Jonathan, Ellen and Larry were still going as we started to warm up.

We started with a 400m run and came back in for some squat-to-stands, pigs on skates, towel ring outs, and Superman to Hollow Body rolls. I consider the last one to be the “dead fish flop” because that’s what I look like when I do them.

Once that was done, we did some Turkish get-ups, a new move called the Windmill, and some plank holds. I did the first two with a 15# dumbbell. It wouldn’t have mattered if I had done them with no weight, but I don’t think I pulled anything this time. Last time we did Turkish get-ups I pulled my groin, so I was a little cautious today.

  • 2×5 Turkish Get-ups
  • 2×5 Windmills
  • 2×60 second plank hold (extend a leg for 15 seconds, alternating)

We’ve never done the Windmill before but here’s a video:

Definitely an interesting stretch. I have little flexibility in either direction, so definitely something to work on!

Then the real “fun” began. Today we did a metcon that mixed pull-ups, push-ups, and rowing. Can I just say… ouch.

c2bThe Rx version was:

  • 75 pull-ups
  • 500m row (or 400m run if rower not available)
  • 75 push-ups
  • 500m row
  • 50 pull-ups
  • 500m row
  • 50 push-ups
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 push-ups
  • 500m row

Level II was:

  • 60/30/15 pull-ups and push-ups
  • 500m rows in-between

Level I was:

  • 35/25/15 ring rows and knee push-ups
  • 300m rows in between (or 200m run if rower not available)

I chose to go with Level II and it went like this:

  • 20160705_12162545 pull-ups, tore, 15 ring rows
  • 400m run
  • 45 push-ups (regular) plus 15 from knees
  • 400m run
  • 30 ring rows
  • 500m row
  • 30 push-ups from knees
  • 400m run
  • 15 ring rows
  • 500m row
  • 15 push-ups from knees
  • 500m row

 

I knew this was going to be a bear. There’s no way to do that number of pull-ups or push-ups without something going wrong. I tore. Mickey has been torn for several days now. And even AJ tore.

IMAG0401We survived. Mickey finished Level II with ring rows in 30:39. AJ finished Level 1 with banded pull-ups in 36:49. And I finished Level II as I detailed in 40:24.

Everybody did awesome. I think Dan might have been the only one of us doing the Rx version and he was humming right along. But the whole crew pushed through.

Great work! And thanks Stacy for keeping us moving!

Tomorrow is a rest day. Thank goodness. ๐Ÿ™‚

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