The Legend of 5 Ring Dips

Sorry. We did ring dips today and I know about a role-playing game called the Legend of Five Rings. I couldn’t help but mash ’em up. ๐Ÿ™‚

Anyway… I wanted to get in for a morning class today but couldn’t escape my desk until laterย – so that’s what I did. My wife and youngest made it in this morning and it sounded like they had a good time with Coach Bill and the gang. I was sorry I missed Heather, who dropped in for a workout today. But I finally made it in for the Noon class. Coach Isaac started us out and Coach Drea finished us off after her workout was done. Isaac had a good reason to leave – it was his wife Nancy’s birthday today. ๐Ÿ™‚

clean-pull-illustrationWe had a good group today – a new gal whose name I didn’t catch, AJ and his wife and daughter, Joe, and Brent. Everybody was pretty cheerful, which I needed after a morning at my desk. ๐Ÿ™‚

We started with a 400m jog outside and came in to do some squat-to-stands, side lunges, and then a barbell complex with an empty barbell. 10 deadlifts. 10 push press. 10 back squats. 10 overhead squats. Then a few squat cleans to grow on.

Once we were done with that we started in our squat cleans. Today was:

  • Strength –ย Squat Cleans –ย 1-1-1-1-1-1-1

Seven sets of 1 took a bit. Squat cleans are not my favorite. I can usually power clean and front squat things, but combining those two motions is difficult. Isaac had me try something new today – a “half” squat clean where I didn’t stand it up all the way and just tried to convince my body to pivot around the bar. Somehow that worked to short circuit the “clean then squat” approach that my brain had adopted and my next few were better.

I actually did 8 sets of 1…

  • 115#
  • 135#
  • 155#
  • 165#
  • 165#
  • 165#
  • 165#
  • 165#

My one rep max for a power clean is 195# and I think I might be getting closer to that with the squat clean soon. ๐Ÿ™‚

Gymnastics-ringsOnce all of that was done, we started in on the skill work. More gymnastics movements today – specifically the ring dip.

  • Skill – Gymnastics – 1ร—5 weighted ring dips (or regular ring dips or box dips) – but no bands

I wasn’t sure how I was going to do here. Ring dips are one of those things that my body sometimes can do and sometimes can’t. Well, I did ok today for a while alternating on the rings with Joe.

We did 5 sets of 5 instead of 1 set of 5. I did 2 sets that weren’t weighted, 1 full weighted set (10# plate tucked between my knees), one weighted set (10# again) that went to 4 before I couldn’t hold any more, and my last one without weight that I got 4 on. So it was 5-5-5-4-4. Not too bad.

My only problem was I felt a pop in the left shoulder about the 3rd set. It doesn’t hurt, but something feels off. I’m hoping it returns to normal soon. I’ll survive, I’m sure.

AJ’s daughter was quite the little gymnast. She made handstands, handstand walks, and ring dips look dang easy. ๐Ÿ™‚

Anyway… All done with that today. Sweat like a pig again – my shirt is soaked. But a fun class! And now I’m back to work.

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A Whole Lotta Attempts

Today was interesting at CrossFit. It’s the first time I can recall having a workout that nobody has done Rx. When the coaches even come out and say they wouldn’t do it at Rx levels, I have to wonder. ๐Ÿ™‚

stick-jumpSo it was just me and AJ heading to Continuum this morning for an 8:30 class and we got in early to do a little bit of stretching, which was nice. Coach Drea was busy so we just quietly hung out on the floor and tried to make knees, hips, and backs feel a bit better. By the time class time rolled around, we had been joined by Coach Bill, Todd & Melissa, Ellen, and Connie.

We started with a 400m run in the parking lot. Got back inside and did some hanging, strict Hollow body to Superman movements, plate to overhead (25# plate), 30 second plank hold, and some roll to candlestick. I should have done single leg, but I can barely do both legs and roll up to hang on to the post on the bar… Pretty, they ain’t.

From there we shifted to a 5×5 strict pull-ups work. I suck at strict pull-ups. I can usually do one or two every now and then. Most of us did Level 2, which was feet on the box with a lower bar, and they were still awkward as all get out.

And that brought us to the MetCon…

If we had done it Rx, it was all of this for time:

  • 100 chest to bar pull-ups
  • 100 handstand push-ups
  • 100 sit-ups
  • 100 one-legged squats, alternating

Nobody did that. Everybody looked at the number of reps and the quality of movements and the time we had for a class and said… “Um, no.”

The next level (level 2) lowered it to 75 reps. Same response.

weights-silhouettesThe lowest level (level 1) adjusted it a bit:

  • 50 jumping chest-to-bar pull-ups
  • 50 dumbbell shoulder press
  • 50 sit-ups
  • 50 one-legged box squats, alternating

Even this low rep scaled version was a challenge today.ย I attempted one handstand push-up just to see how it felt today – both elbows popped and I immediately grabbed a pair of dumbbells. It wasn’t worth it. ๐Ÿ™‚

Jumping C2B? Should be easy, right? HAHAHAHA… Apparently not. I started jumping from the floor, quickly moved to jumping from a 35# plate, and then added another 25# plate on top of it. I would get a few and then not be able to pull, walk away, start again. It was in spurts of 1-4 where I successfully hit the bar with my chest – and then would miss one or two times, get frustrated, walk away, shake it off, go back again… Lather. Rinse. Repeat.

I think I did 100 or more C2B attempts and only got 50 out of the mix. It took nearly 12 minutes of my time just for that one movement alone.

After that it was just gutting through the reps. At first I didn’t realize the shoulder press were strict, but Bill caught me and let me know. So I flubbed the first 25 of those and did 30 more strict to make up for it a little. But the sit-ups were fine in sets of 5 or 10. And the pistols were sore on the knees, but not awful – so I tried to bang those out quickly.

59980023When all was said and done, I finished in 21:34. And again, I was in the middle of the pack today because I was able to scale. I was fine with that. ๐Ÿ™‚

AJ did level 1 as well and finished in 20:52. She used 10# dumbbells for her shoulder press, a 15# plate for her sit-ups, and did her pistols to a bench instead of a box. She did fine and said she had more issues with her shoulder press than the jumping pull-ups. Everybody has different mobility or strength things to work on.

Ellen finished first in about 17 or 18 minutes I think – she had to skip out early and started a couple of minutes before Bill kicked off the clock. Melissa gutted everything out but I’m not sure what her time was.ย Meanwhile Todd and Connie were plowing through reps as fast as they could go – and it took a while. Connie struggled with jumping C2B but alternated between handstand push-ups and shoulder press. Todd just kept chugging through C2Bs and HSPUs as fast as he could.

It was a challenge for everybody – even at the lowest level. I think everybody scaled in some way or fashion.

Double DT Madness

It’s a new week, so it must be time to get back into the box to start it off right. And today’s workout was not one I ever really considered “fun” before, but I’m revising my thoughts on it.

T5ba8ba9ce453ab839662f2f08ccf6efdhis week is going to be nuts, as between my daughters – one has 9 soccer practices and the other has 3. To say that it will add some difficulty to my days is an understatement. I love my girls but am not enamored with soccer at the moment for numerous reasons. That’s neither here nor there however.

Back to crossfit. I made it to the 8:30 class with my wife and youngest daughter today. We were joined by a great crew for Coach Drea – Brent, Carrie, Dee, Connie, Ellen, Melissa, and Andrea.

Started with a 400m jog and then did some squat-to-stands, banded good mornings, marching bridges, and side lunges (not quite Cossack squats, but similar) before going through the progression for today’s Double DT movements: deadlifts, hanging power cleans, and push jerks. We used a PVC pipe for a while and then an unloaded barbell.

Regular DT is five rounds for time of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

And though I’m a masochist some days, 155# power cleans would kill me.ย Double DT is all that for 10 rounds instead of just 5. Most of us scaled today.

Barbell_DeadliftI tried 115# and decided that really wasn’t for me. So my scaled Double DT was 10 rounds for time:

  • 95# deadlifts, 9 reps
  • 95# hanging power clean, 6 reps
  • 95# push jerk, 3 reps

We were supposed to shoot for 15 minutes or less. I hit 15:40. Shockingly I was not the last person done with this workout.

Grip on my left hand started to give up by round 5. By round 7 I could hardly hang on to the bar with my left hand and it was a struggle to do the cleans & the jerks. I broke it up where I’d do the 9 deadlifts and drop it, give it a few breaths, and then try and go through the 6 cleans and 3 jerks in one go. For a few rounds at the beginning I went all the way through without dropping. That was silly. ๐Ÿ™‚

My wife did 9-6-3 at 85# and finished in 18:39. AJ did 6-4-2 with 45# on the bar. They did awesome. Really everybody did awesome. I don’t think anybody did Rx at 155/105#.

I wish my left forearm didn’t turn into a knot, but it’s something I need to work on. Otherwise I probably could have done it sub 15 at 95#. HA!

So maybe DT isn’t so bad after all… Did I just say that? ๐Ÿ™‚

Have a great day folks!

First Team Workout at New Location

So after getting a couple of regular classes in at the new CrossFit Continuum location, it was time to get in a team WOD on Saturday. ๐Ÿ™‚

The whole Fitzy clan was there to work out with Coaches Isaac & Clare for this morning’s team extravaganza. We had a great turnout – Brianne, Deana, Monica, Kelli, Brent, the four of us, and a few others were there. Plus we had new member Xavier giving us a try. I think I heard Isaac say there were 11 of us.

Barbell_DeadliftWe started out with a new route for a warm-up run in the parking lot. A little flatter than before. Still hot today though – easily in the 80s already by the time we started. We then wandered back inside for some squat to stands and a few other movements to get loosened up a little.

And then we talked about the workout itself. Teams of 2 today.

  • 50 deadlifts (185/135# or scaled)
  • 60 chest-to-bar pull-ups (or scaled)
  • 70 cleans (185/135# or scaled)
  • 80 push-ups
  • 90 box jumps (or step-ups)
  • 100 wall balls
  • and then 71 partner-over-burpees as a cash out

Yes, it was another doozy of a workout – but hey, the pain is shared so it’s not as bad, right? ! HA!

PushupI worked with Xavier, who turned out to be another computer geek like myself. Today was his first ever crossfit workout and he was stuck with me. ๐Ÿ™‚ Poor guy! Clare and Isaac helped him out with the movements and we all helped him get through. It was a ton of reps and he kept chugging right along.

Towards the end – with the wall balls and the partner-over-burpees – we had help from Clare and Nancy who each did a bunch of reps. Thank goodness! They were awesome.

Even with their help it took about 45 minutes to get through the whole mess. Xavier did awesome. We did lighter weights – 135# deadlifts and 45# or 95# cleans. We did regular pull-ups instead of chest to bar. And we did 20″ step ups instead of box jumps. But we kept on moving!

Ev worked with the girls in a team of three and they did awesome. AJ jammed a finger at one point and they kept chugging through regardless.

Thanks Isaac & Clare for all the encouragement. And thanks Clare & Nancy for helping Xavier and I with the workout! It was VERY appreciated!

As you might have guessed. Everybody did awesome. ๐Ÿ™‚ That may be the endorphins talking. ๐Ÿ™‚

Hopefully Xavier will make it back for the foundations seminar tomorrow with Clare and we’ll see him again soon!

Have a great day folks!

DFL means “Didn’t Give Up”

… but damn I wanted to.

Today’s WOD was a challenge on a lot of levels. One of those workouts where you go in thinking “sure, this will be fine” and it smokes you in ways you couldn’t predict.

The day started ok. Got a little done for work then headed in to Crossfit Continuum for the 8:30 class with my family. The whole Fitzy clan went today – Evie, Mickey, and AJ, plus myself. We were joined by a great crew – Anna, Debbie, Ellen, Adrienne (and Jayda today – yay!), Danielle, and Connie (happy birthday Connie!). And we were under the watchful eye of Coach Drea.

jumpropeWe started with a 400m run, then did some bear crawls, knee hugs, thoracic high fives, and some jumping. Pogo jumps and double-under practice for a few minutes.

Once that was all finished, we did some overhead squat practice with a PVC pipe and an unloaded barbell, got our equipment together, and started to work.ย That was where the trouble started. ๐Ÿ™‚

The workout was:

  • four rounds for time
  • 30 double-unders (or 60 singles)
  • 20 overhead squats (75/55#)
  • 15 wall balls (20/14# med ball)
  • 10 burpees
  • 2 minute rest between rounds

Fine. Sounds simple enough.ย I scaled to 60 singles and did everything else as prescribed.

snatch5Finished the first round a bit tired, but knew my thighs and hips were starting to bug me. Took longer for round #2. Round #3 I was doubled over trying to keep moving. It wasn’t the overhead shoulder position today – it was the squat at the bottom. I walked outside during round 3 to take a brief break, then came back in and finished slowly. And then with only one round left I decided I might as well just keep chugging.

I moved out of the way so the next class could get started and I wasn’t in their path and chugged a little at a time.

I eventually finished in 37:43. DFL, but I finished. Damn I wanted to quit. And I did a couple of times, but I kept going. It just took forever.ย I think the jumping and squatting was just enough to set everything in a pissed off mode.

stopwatchThank you to everyone who stayed to help motivate me through it. I am the exception for this workout – I think most folks finished around 20 minutes.

Took my wife 21 minutes. Took my daughters 27-30. It was a challenging workout. I’m fried.

I’m glad it’s done. ๐Ÿ˜€

Thanks for letting me just chew through it a little at a time Drea. It wasn’t the kind of pain where it was an injury – it was just discomfort more than anything. So I knew I needed to keep chugging along – I just didn’t want to. It was mental more than anything else.

Great work everybody – y’all killed it!

New location. Running still sucks. :)

Today was the first workout at the new location for Crossfit Continuum. I wish I had taken some pictures, but I didn’t. ๐Ÿ™‚ After not working out since Saturday, it’s been a few days since I got up and moved. My mental state has declined without that regular routine, so I think it was good to get going again.

7TaonKRbcMade it in with the girls for a 9:30 class. Coach Drea led our merry band, which included me, Mickey, and AJ, plus Debbie, Monica, Adrienne, and Lisa. On the way in we saw a few folks from the 8:30 class heading out – Danielle, Maria, Ashley, and Kelli.

We were curious to see where the 400m run route would be at the new box. It has a slight uphill at both ends, but it’s fairly flat – so not horrible. Definitely warm today in the morning sun however. Probably in the 80s already around 10am.

Drea started by showing us the running route before weย headed back in to do some jumping jacks, leg lifts, knees to elbows, and back leg swings. We then got our equipment out and got ready to work through the workout itself…

  • 20 minute AMRAP
  • 400m run
  • 25 kettle bell swings (53/35#)
  • 25 weighted sit-ups

A good beginning workout. Nothing too complicated. Had a chance to figure out where things are located in the new building. And get some sweat equity on the ground.

20160518_103040I ran the first lap and walked the next two. The partial 4th one we didn’t have enough time to even run, so I didn’t count it. ๐Ÿ™‚

Made it through 3 complete rounds at prescribed weights. Never stopped moving for long. Used a 25# plate for sit-ups and a 53# kettle bell for KBS. We were sweating a ton, so I look forward to the fall when the temps drop a bit. ๐Ÿ™‚

AJ made it through 3 rounds plus the run. Mickey made it through 3 rounds. Other folks made it through 4 rounds plus I think, so they were moving right along.

All I can say is the running still sucks, but I like the new location. Nice and open. Good space. Life is good. ๐Ÿ™‚

So great work everybody and I look forward to more workouts at the new place!

End of another chapter…

When I started doing Crossfit at Crossfit Continuum in February 2013, I had no idea it would have as big an impact on my life as it did. After several months I helped the box move from one location to another at a time when I hardly volunteered to help my friends move. And here we are a few years later doing it again.

Crazy.

But of course, the day had to start with one last team workout at the old location. I arrived with Mickey a bit early and we got started pretty quickly with a huge turnout.

13731932_1106885132727100_7106972094892805513_o

Carrie got a great picture of the whole crew – and we had more show up for the move later. ๐Ÿ™‚

We started with a 400m jog and came back in only to be broken into teams to play tic-tac-toe. I have to say we didn’t start out well, but we ended up winning one heat out of three so I’ll consider us lucky!

IMAG0696Once that was done we looked at the board… We had quite our work cut out for us!

Mickey and I were joined by Melissa to form our team of three and we began a 25 minute AMRAP GRID-style… One member had to do the following movements while the other two were back behind a line. When they finished, they’d run back and tag another person to go do…

  • 6 pull-ups
  • 11 sit-ups
  • 3 handstand push-ups (HSPUs)

We did well for a while, but eventually the pull-ups got to us I think. Mickey tore and Melissa was close to tearing. But by the end we got through 25 full rounds and almost a 26th – it was nuts and lots of fun.

Once that was done though the real work began…ย We moved into the Windchime location back on June 1, 2013 (only 4 months after I started doing crossfit) and that number figured heavily in the next phase.

We had to lift 6,113 lbs in each of four different movements:

  • Deadlifts
  • Clean & Jerk
  • Back squat
  • Snatch

Honestly I wasn’t sure we were going to finish, but we did.

It took us about 40 minutes to finish all 24,000 lbs – doing all movements as squat cleans where appropriate. We did a ton of reps to get there. I did pretty well with deadlifts and back squats. Clean & jerk became thrusters essentially and snatches became power snatches, not squat snatches. We worked with lighter weights and did lots and lots of reps.

But we made it. Woo hoo! Melissa, thanks for teaming up with us – you were a trooper. And thanks for all the encouragement – I know we were all flagging a bit at the end!

Once all that was done, we were supposed to do a rowing competition – guys vs. gals – but we were all fried by that point and it was time to start packing up what was left at the box to move to the new location. So thank goodness we didn’t have to row 6,113 meters on top of all that! ๐Ÿ™‚

Mickey and I helped a bit with loading various trucks with gear. Weight plates. Bars. Bits and pieces. And then we had to go home to walk the dogs and get some stuff before we headed to the new location.

Once there we moved tons of rubber mats, equipment, and whatever else needed moving. I think we were there about 4 hours or so and they were setting up the rig when we left.

I think it’s possible I may have overdone a bit today, so I’m glad I have a few days to recover. The first new day at the new box will be Weds, so we’ll see if we make it Weds morning or if our first workout will be Thursday – but we’ll be there soon!

Great work everybody! Amazing how much got moved in so short a time!

Everyone should sleep well tonight. ๐Ÿ™‚

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