Tag Archives: 2018 Regionals

CrossFit Cough and 2018 Regionals Event 5

Ah yes, I always know I’ve pushed myself in a workout when I have the “CrossFit cough” at the end. Today was definitely one of those days.

I meant to go in for a workout last night, but my car had other plans. Dead battery. Today however I went in with Ev & AJ for the 8:30 class. Coach Drea had a bunch of us – the three of us, Todd, KB, Jonathan & Sarah, Karen, and another gal whose name I didn’t catch today.

always-warm-up-thoroughlyWe started with the warm-up from yesterday (that I missed):

  • 1:30 foam roll quads (I used a lacrosse ball on my quads)
  • 1:30 foam roll calves (more time with the lacrosse ball)
  • 100 single unders
  • 10 pvc passthroughs
  • 10 overhead squats
  • 3 Turkish get-ups, each arm (supposed to use a light dumbbell, but I opted to go without today – that said, they felt ok)

still-alive-memeFrom there we talked about today’s workout, which was another one from this year’s Regionals competition.

  • 2018 Regionals Event 5
    Score Type:: Total Time (17 minute time cap)
  • Performance:
    • 35 handstand push-ups
    • 35 toes-to-bars
    • 50-cal. bike
    • 35 dumbbell box step-overs
    • 50-ft. right-arm dumbbell overhead lunge
    • 50-ft. left-arm dumbbell overhead lunge
    • Men: 50-lb. dumbbells, 20-in. box
    • Women: 35-lb. dumbbells, 20-in. box
  • Fitness:
    • 30 knee push-ups
    • 30 sit-ups
    • 30-cal. bike
    • 30 box step-overs
    • 100-ft. walking lunge

We watched this event a few times over the course of the Regionals this year and cringed every time it came on. The mix of assault bike, bar work, handstand work, and dumbbell work looked brutal. Today, I quickly decided to scale a few things:

  • 35 handstand push-ups (I did strict to two abmats)
  • 35 knees to elbows/hanging knee raises
  • 50 calories on the assault bike
  • 35 dumbbell box step-overs quickly became just box step-overs
  • 50 foot right-arm dumbbell overhead lunge (20# dumbbells)
  • 50 foot left-arm dumbbell overhead lunge (20# dumbbells)

Crazy-Job-2015020406My big stumble areas were with the assault bike and the box step-overs. I broke the 50 calories into 5 sets of 10 calories, which took a while. And I just couldn’t figure out how to convince my torso not to completely fold over with dumbbells on my shoulders – I did two reps, took a break, and then did one more before dropping the weights all together. If I had continued with the weights I was worried I might still be there 5 minutes later.

And I made it about 35 feet with my right arm in the air and my left arm in a front rack with the other dumbbell — then time ran out. So I didn’t quite finish this one, even scaled.

We got done and breathing was a challenge. That CrossFit cough? Yeah, that was there and it was exacerbated by the fact that I think my allergies (even on antihistamines) are cranked up to 11 today. But we’ll get over it. 🙂

Everybody really did well today – I think Todd was the only one in our group who finished under the time cap. AJ finished a bit over the time cap and did awesome. Everyone else was somewhere in-between.

Definitely a challenging workout! Thanks Drea!

And it was awesome to see Jonathan AND Sarah with the twins and Aaron today. Great work everybody!!

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First workout back…

So tonight I attended the first workout I’ve been to since the 16th, almost 10 days ago. Business trip plus a little exploration. Zero workouts. No diet restrictions. Just taking life a day at a time. And though it ended poorly (rough trip home), I knew I needed to get a workout in ASAP.

Here’s the thing though… Today’s workout is definitely not on my “great first workout back” list and I definitely didn’t want to push myself too hard the first WOD back. But I fell for the classic trainer ploy… sort of a “you should do it and cheer one another on!” kind of thing.

36240558_10105457512573020_6063224998418448384_nBah. AJ and I headed in for the 4:45 class with Coach Isaac and Steve. And after only a little chatting about the workout itself, we got moving pretty quickly.

We did the Triple 3 event from the 2018 Regionals of the CrossFit Games.

  • Triple 3, Score Type: Total Time
  • Competitor:
    • 3,000-m row
    • 300 double-unders
    • 3-mile run
  • Performance:
    • 2,000-m row
    • 200 double-unders
    • 2-mile run
  • Fitness:
    • 1,000-m row
    • 100 single-unders
    • 1-mile run

This was rough. Sure, I can row. But I can’t do double-unders and running really isn’t my thing. So how was I going to scale it? Well, it ended up being:

  • 3,000 meter row
  • 300 single-unders
  • 2-mile run/walk

36223865_10105457513091980_7867351510324084736_nOriginally I was going to do 2000 meters and 200 singles, but after finishing 2000m in under 9 minutes, he convinced me to keep going. Finished 3000m in about 13 minutes and moved on to the single unders. First 100 were ok, but after a while my calves and shoulders tightened up.

But the run? Ugh. Turned out to be mostly a walk. Ran maybe 1000m of the 3200m and walked the rest.

AJ did:

  • 2000m row
  • 200 single unders + 50 doubles
  • 2 mile run/walk

And our times?

  • AJ: 48 minutes 43 seconds
  • Me: 48: 50

She chose to sprint the last 50m. 🙂

Meanwhile Steve finished well under us, somewhere in the 45 minute range (probably less) I think, doing the full Triple 3. He did awesome.

I’m a little tired after all the madness, but we’ll see if we make it in tomorrow night for another workout. Thanks for the encouragement Isaac! And great work AJ & Steve!

(Big thanks to Isaac for the pics!)