Tag Archives: 2017

Regionals Workout #1, Scaled

Hello Thursday. Apparently it was the day to bolt everything together as best I could and attempt another CrossFit Games Regional Workout… This one was 2017 Regional Workout #1. The one that we watched Games-level athletes complete in less than 15 minutes.

games-2017-logo-1600x630I wasn’t looking forward to this one, but that’s part of what makes CrossFit interesting every day. It changes daily and challenges all the aspects of your movement capabilities. This was no difference.

Ev, Mickey, and I arrived this morning for Coach Larry’s class. We were joined by Bri, Sarah, and Caleb. Danielle joined us too but was doing the Lurong workout today, but we started with several minutes of mobility work (foam roller and then banded shoulder work on the rig) before running a 200m light jog.

When we came in we did three rounds of:

  • 10 air squats with a med ball (20/14#)
  • 20-30 second hollow body hold on the rig
  • 20-30 second handstand hold on the wall

I helped Ev get up into a handstand a few times on the wall, but otherwise it wasn’t too bad.

Josh-B
Josh Bridges crushed this workout in 14:16.35

Once we were all done, we talked about the workout:

  • Score Type:: Total Time
  • parker-igRx/Level II
    • For time, wearing a weight vest:
    • 1,200-m run
    • Then, 12 rounds of:
    • 4 strict handstand push-ups
    • 8 chest-to-bar pull-ups
    • 12 squats
    • Men wear a 20-lb. vest
    • Women wear a 14-lb. vest
  • Level I
    • For time, wearing a weight vest:
    • 800-m run
    • Then, 9 rounds of:
    • 4 pike push-ups
    • 8 chest-to-bar ring rows
    • 12 squats

Some of us (Bri & Caleb) wore a weight vest for the run and then dropped it for the rest. The rest of us skipped the weight vest entirely.

I ended up with:

  • 1200m jog (900m actual jog, 300m walk — doing the 200m flat path to avoid the hill in the hopes to not stress my knees as much) – took around 9:30
  • 4 strict HSPUs (25# weight plus abmat)
  • first round, 3 C2B (slight jump) and 5 pull-ups, all other rounds 8 pull-ups as high as I could pull to my chest
  • 12 air squats
  • I did that for 9 rounds and finished at 35:36

time-371226_640How’d other folks do?

  • Bree finished in 29:49
  • Ev 30:30
  • Mickey 29:52 (ring rows)
  • Caleb 30:08

Not sure how Sarah did, but I’m sure she crushed it.

I actually feel guilty about not finishing the last 3 rounds, but I had a few things working against me: time (I was out of time and couldn’t just keep going, needed to get back to work), my right hand (even with wrist and hand wraps) was starting to rub open a blister, and I was having a harder and harder time pulling on the rig to do pull-ups.

I should have finished. But oh well.

dfl-dnf-dns

Thanks for the encouragement today Larry! I appreciated it. 🙂

And great work everybody!

 

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Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. 🙂

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. 🙂 It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.

games-2017-logo-1600x630

To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips

ring-dip

Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shots (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)

ohdumbbellwalkinglunge

The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.

1l7ocy

Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. 😀

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. 🙂

Have a good day, folks!

Open Workout 17.1

It’s been a rough few days, but I wanted to catch up a bit here and talk about the 17.1 CrossFit Open workout. I almost didn’t go on Friday night to the “Friday Night Lights” event due to a pet crisis, but we got there.

games-logo-2017We had a huge turnout of folks from our box and a few drop-ins as well, so it was awesome to see. I got to watch many friends get it over in the early going and then got sucked into judging. I am no judge, but I did my best. I helped out Shaun and then later on helped out Donnie, a drop-in.

When it was my time to go, I was definitely not warmed up in the slightest. I did a bunch of squats, tried a couple of tentative one-armed snatches, a box jump or two, and did a lot of air squats. Hopefully it would be enough.

The first workout of this year’s open was a doozy.

  • Workout 17.1
  • For time:
  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs
  • Men use 50-lb. dumbbell and 24-in. box
  • Women use 35-lb. dumbbell and 20-in. box
  • Time cap: 20 minutes

25pound-dumbbellJust so you know, I might be able to do 50# dumbbell snatches, but not for long. And 24″ burpee box jump-overs would take me forever but I could probably do them as well. Instead I aimed for the scaled version:

  • Men use 35-lb. dumbbell and 20-in. box, step-ups OK
  • Women use 20-lb. dumbbell and 20-in. box, step-ups OK

So, with a 35# dumbbell in range, a 20″ box ready, and my friend Jonathan ready to judge, we got started. I decided that since I didn’t have to jump and could step-up, I would do that instead. More efficient and less chance of injury.

As suspected, the first set of 10 snatches and 15 burpee box jump-overs weren’t bad. Even the set of 20 snatches wasn’t awful. But as soon as I got to the set of 30, I felt the burn.

I was pounding the dumbbell into the mat at the bottom every time I touched the ground. It was interesting. Clare (one of our coaches) liked the aggressiveness apparently (and I got a couple of similar comments from folks like Margaret, which was nice). I’m not sure I was doing it for any good reason, but it felt like the thing to do — so hey. 🙂

The burpee box jump-overs were the killer part, but by the time I got to the set of 50 snatches I have to say I was dying a bit. My last set of about 10 I was throwing the dumbbell at the ground and then picking it up with the other hand. Coach Bill came over after I was done and said the last 10 shouldn’t have counted because I wasn’t putting it down.

20170224_194618_001-animationI’m not competing against anyone but myself, so I’m not too worried about those 10 reps. Neither was Jonathan, so I guess I’m ok. He caught me resting my right hand on my right thigh when I was doing left-armed thrusters in a few places, so that will be something to watch. Definitely my weak side.

In the 20 minutes, I managed to get through 182 reps of the 225 total. Quite honestly, I didn’t expect to get into the round of 50, so I was happy with that score.

Later on, I watched my wife kick ass at the scaled workout. She finished the damn thing in 19:45. Could not be prouder.

 

Honestly everybody I saw doing the workout kicked some serious butt, so great work Continuum family!

If anybody is interested in our scores, you can check out the scoreboard for our box here. As of this morning I’m not seeing any scores showing up, but I logged both Ev’s and mine, so eventually they’ll probably start to show up.

We had a good time. Next week let’s do it again. 🙂