Tag Archives: air squats

Hero WOD — Emily

Some days, the workout of the day manages to surprise me. Last night it was one thing on the app. Today it was something else. Just one more way that crossfit keeps us guessing.

7ef48039a5228f1efa37cc2bfd148471After a rough start to my work day, it was time to head in for a workout. So I arrived for the 8:30 class with Coach Drea, Jonathan & Sarah, Melissa, Carrie, Jenny, and Logan. While sitting in the car, waiting for everybody to get there, Jonathan prompted me to actually look at the Triib app to see what the workout was for the day.

Instead of 10×1 front squats, which I was somewhat prepared for, we ended up doing a Hero WOD, which I wasn’t. Yes, crossfit is full of surprises. I only swore a little in the car when I saw the workout had sprints and double-unders in it. Just a little.

So we start to warm up and we did an interesting series of movements:

  • shoulder smash, back and front on both sides with a Lacrosse ball
  • Cossack squats, staying low
  • Hamstring flosses
  • PVC passthrus
  • Scap push-ups (like cat-cow, but without bending elbows)
  • a pec/shoulder stretch
  • and some foot/ankle work at the rig

When that was done, we grabbed our jumpropes and did:

  • 30 seconds of regular single-unders
  • 30 seconds of “running” single-unders (otherwise known as “Brian fights his lack of physical skill for 30 seconds)
  • and then double-under practice, where we “counted” our number of successes

jumpropeI can do single-unders for a very long time. I did not do well with the rest of it. In fact, when she told us we’d declare how many we accomplished, I declared zero right off the bat. And you know what? I was correct in my prediction when I was done. 🙂

We then moved to the rig where we did a few pull-ups to warm-up that movement. I banged out five pretty easily and called it good, but made sure that I could shift to ring rows when my pull-ups gave up.

So what is “Emily”? It was created to honor Second Lt. Emily Jazmin Tatum Perez, 23, who was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

You can read more about this remarkable young lady here at the CrossFit main site.

  • “Emily”
  • Competitor: 10 rounds
    • 30 double-unders
    • 15 pull-ups
    • 30 squats
    • 100-m sprint
    • Rest 2 minutes
  • Performance: 8 rounds, same movements
  • Fitness: 8 rounds, 30 single-unders, 10 ring rows, 20 squats, rest same

We were supposed to shoot for 2:30 per round and folks were getting 31-38 minute time scores.

HERO-Emily
Amazing woman taken too soon in the line of duty. Read here.

So how’d I do? I changed the workout slightly to do 60 single-unders and a mix of pull-ups and ring-rows.

  1. 60 singles; 10 pull-ups, 5 ring rows; 30 air squats; 100m “sprint”: 2:46
  2. 2 minute rest (4:46)
  3. 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 8:09 (3:23)
  4. 2 minute rest (10:09)
  5. 60 singles; 8 pull-ups, 7 ring rows; 30 air squats; 100m “sprint”: 13:32 (3:23)
  6. 2 minute rest (15:32)
  7. 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 19:09 (3:37)
  8. 2 minute rest (21:09)
  9. 60 singles; 5 pull-ups, 10 ring rows; 30 air squats: 100m “sprint”: 25:20 (4:11)
  10. 2 minute rest (27:20)
  11. 60 singles; 6 pull-ups, 9 ring rows; 30 air squats; 100m “sprint”: 30:53 (3:33)

And I stopped there. I for some reason believed that the “fitness” side was actually 6 rounds, or I might have attempted to struggle on — but I was already bumping up against the 9:30 time cap for the class, so maybe not.

As soon as I know there’s a time cap, that enters my brain as a hard stop and I think that’s what happened today.

My average time was 3:29 or so, which is a full minute off the mark Drea set for us, but I kept moving so I’ll take it.

dfl-dnf-dns

To try and shift this to a positive point of view, here’s what I have:

  • I showed up
  • I did 3/4 of the workout
  • DNF > DNS

That’s it today really. 🙂 Everybody did awesome. Jonathan really nailed the double unders today, which was fantastic. And everybody was really pushing.

Great work! And thanks Drea!

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Catching up: Tabatas Are Evil

Yesterday really got out of hand and I never got back to my computer to write up the workout, so I wanted to remedy that today. Made it in for a Noon workout on Weds with Coach Drea and Lorna.

1w9tgkIt’s been a while since we’ve done tabatas in a workout. A “tabata” is a form of interval training. 20 seconds of work followed by 10 seconds of rest for 8 intervals. 4 minutes total. You can do it with just about any kind of movement. Usually you track the lowest number of reps you got in any round, but apparently we were adding reps from all the rounds — which is good because I had some bombs.

We started with Nicole’s warm-up of the week and I showed once again how little flexibility I have in certain directions. 🙂 And after that we did a little bit of squat work, working on not going too deep or too shallow, but “just right” as Crossfit Goldilocks might say.

The workout was:

  • Tabata pull-ups
  • Tabata push-ups
  • Tabata sit-ups
  • Tabata squats

Pretty simple. And I knew I was doomed from the beginning. 🙂

So how’d I do:

  • Pull-ups: 10, 0, 4 (shifted to jumping pull-ups), 5, 6, 7, 6, 7 = 45
  • Push-ups: 12, 5, 5, (shifted to knee push-ups), 3, 6, 6, 5, 5 = 47
  • Sit-ups: 10, 10, 10, 10, 9, 9, 9, 10 = 77
  • Air squats: 12, 12, 12, 6, 12, 10, 10, 10 = 84
  • Total: 253

Let’s talk about a few of the areas where I ran into issues:

  1. 1w9tpqPull-ups: I came out of the gate too hot. Doing 10 pull-ups in a row left me dead on arrival for round 2. I couldn’t convince myself to get back on the bar. Had to drop to jumping pull-ups.
  2. Push-ups: Same thing. Came out of the gate too hot. 12 push-ups in 20 seconds killed me and it got worse. But knee push-ups are no easier, so adjusting to those took a bit as well.
  3. Sit-ups: I felt pretty good here actually.
  4. Air Squats: I felt pretty good here as well. On the round of 6, Drea was coaching me a bit to ensure that I didn’t collapse forward and after that I stayed pretty consistent again.

The bench press workout earlier in the week left a mark and I was definitely sore. Pacing would have been better on the first two movements. Shooting for 5 or 6 and not going for big sets of 10 or 12 would have been smarter.

But I was glad I did it. 🙂 Thanks Drea!

Thursday WOD and Catch-up

This week has been a little crazy, so let me catch you up. Apologies because this one is going to get a bit long. 🙂

July 4th WOD

Monday was a normal workout. Tuesday… not so much. This was a holiday WOD and a Hero WOD to boot. We headed in as a family for the 10am workout and did Operation Red Wing.

The rep scheme for Operation Red Wing was created to represent the following:

  • 4 rounds represent the four man reconnaissance team
  • 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
  • 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
  • 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

RedWingsHeliRescueTeam53982

Ev worked with Danielle & Halley. I worked with Mickey & AJ. And we had a wide array of partners and trios doing this thing with us. It was awesome.

The workout boiled down to 4 rounds for time with each round being:

  • 3 Barbell Complex (115/80#)
  • 800m Run
  • 8 Barbell Burpees (115/80#)
  • 800m Run
  • 8 Thrusters (115/80#)
  • 800m Run

Each barbell complex in Operation Red Wing consists of:

  • High Hang Clean
  • Hang Clean
  • Clean
  • Push Press
  • High Hang Clean
  • Hang Clean
  • Clean
  • Push Jerk
  • High Hang Clean
  • Hang Clean
  • Clean
  • Split Jerk

The girls and I scaled a bit. We broke it up so that each of us was responsible for four of the 800m runs. They worked with a 35# barbell and I worked with a 75# barbell. Yes, it was a bit lighter than I might have done. But I decided it was better for me to keep moving than to just let the bar sit there as I stared at it contemplating why I wasn’t picking it up.

(Thank you Larry & Megan for the pictures from the workout!)

It took us about 80 minutes to get through the whole thing. And we completed about 12 rounds of the barbell complex, burpees, thrusters trio all together. We were dividing and conquering it — two of us would be at the barbells while one was running. So we would alternate — one would do a barbell complex, then the other, then back again; one would do 4 burpees and then the other; one would do 4 thrusters and then the other.

It worked out pretty well, but we were all definitely wiped by the end.

I did run a little in the first 800 — maybe 500m. But I walked the next three. Even so, I never stopped moving so I was happy with that. The girls ran and did amazingly well — as did Ev, Danielle, Halley, and the rest of the gang. We were the last two teams to finish, but we finished — and that’s what mattered.

Today’s WOD

Yesterday was a good rest day and today was a bit of a kinder, gentler WOD (though it still kicked my butt in spots). My family went in for an 8:30 class, but due to some meetings at work I couldn’t get in until noon. That was fine, it was just me and Coach Drea.

Started with a little warm-up:

  • 15 dumbbell push presses (25#)
  • 1000m row
  • 15 dumbbell push presses (25#)
  • then about 4 minutes of couch stretch on the wall

When all that was done, we dove into the Tabata for the day…

  • Tabata squats holding a 45/25-lb. plate

526f54f2f2e9f1d7ecd97c2a52f604f7--crossfit-gym-crossfit-motivationIf you’ve forgotten what a Tabata is… it’s 20 seconds of work and 10 seconds of rest for 8 rounds. Your score is the lowest number of reps you completed during the series of rounds. For example, if you did 10 reps in the first round and 1 rep in the 8th round, your score is a 1. Consistency is king.

I did this one Rx with a 45# plate and did pretty well until about the 5th round. I managed 10 or 11 reps in each round and my quads were starting to burn by that point. I dipped to 9 reps in the 7th round and barely stayed there for the 8th.

So my score was 9. I’ll take it. 🙂

And then we did weighted ring dips. I’m ok at them for a while, but when they go, they go. But I’ve never really played much with the weighted belt. Essentially it’s a belt with a dangling chain. You strap it on and then run the chain through whatever weight plates you want. A wee bit awkward, but ok. So how’d it go?

ring-dip

We were supposed to do 4 rounds of 3 reps with increasing weight.

  • Warmed up with no weight. x3
  • 10# x3
  • 15# x3
  • 25# x3
  • 35# x3

It was tough, but doable. So I was happy with that as well.

At the end we did a romwod and called it a day.

Of course, the whole time Drea and I had a lovely chat. So it was a very low key workout. I like those. 🙂

Thanks Drea!

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!

 

Cindy Wants Revenge and Creatine Issues

My question: What did I ever do to Cindy? Why is she so angry?

I missed the Lurong workout last week. Honestly it just wasn’t a good week for me, but we’ll get to the reason behind that after I talk about today.

Mickey and I hit the 8:30 workout with Coach Drea this morning. We had a good crew along with us — Sarah, Brent, Shannon, Todd, and Lisa.

silly-walkBut Coach Drea was in “evil trainer” mode this morning with our warm-up… She led us outside and up the hill to the west, then told us what we’d be doing:

  • 2 minutes of jogging the 100-150m back and forth
  • then 15 seconds of sprints and 45 seconds of recovery for 5 rounds

Yes, I said “sprints.” And though I jogged the 2 minutes back and forth, my “recovery” was a walk. 🙂

But it didn’t stop there.

Once back inside, we did a long stretch of hip and shoulder mobility with a band on the rig. I swear I was sweating buckets during mobility, which is always entertaining. And then we did a few rounds (maybe 3) of:

  • 5 kips on the rig
  • 4 alternating one-arm planks (like the yoga move where you pivot to one side and then the other)
  • 5 wall-facing air squats, slow and steady as close as you can get to the wall without touching

cindyThat all took a long time. I think the mobility part of the workout was probably 35 minutes of our hour at least. And then we tackled the Lurong Challenge workout #3: Cindy Wants Revenge. Cindy plus rowing!

  • 12-Minute AMRAP
  • Opens with a 30 Calorie Row
  • Then 2 Rounds of:
    • 5 Pull Ups
    • 10 Hand Release Push Ups
    • 15 Air Squats
  • The next round starts back at the 30 Calorie Row

Apparently some early classes made it as far as 3 rounds, plus. So though I was shooting for 3, I knew the row was going to slow me down, as would the push-ups. Anything over 2 rounds would be good. 🙂

I made it through 2 rounds plus 3 reps. That boils down to about 183 “reps” in the 12 minute time cap. I did regular pull-ups and push-ups, and the regular air squats. My first 30 calorie row was about 2 minutes. Second was about 3 minutes. The killer for me was push-ups though. My first set of 10 was unbroken, but after that I was breaking it into 5 and 5 or 5-3-2 or whatever I could do.

Mickey made it through 1 full round plus 58 reps (she almost completed the third round of 5-10-15). She had to do a mix of pull-ups and ring rows, but she kept on chugging. Not bad for her second crossfit workout in a while (considering her first workout back was Murph!).

So we didn’t do too bad. Todd made it through 3 rounds plus a bit. Not sure how other folks did. But everybody was chugging right along!

Thanks Drea for a great workout!

Creatine and Me

So I mentioned that last week was bad for me. We started the Lurong challenge on my birthday, so this is the 4th week. And about the time we started, I also went back on adding some creatine into my diet.

now-creatineBack in October 2016, Jimmy suggested adding it to help with energy. So I bought Now Sports’ Creatine Monohydrate and added 1 heaping teaspoon to my Spark drink in the morning to help kick things off.

And that lasted until sometime in April when it ran out. I never had any issues and I do think it may have helped somewhat, but couldn’t put my finger on any particular energy boost from the stuff.

ON-micronized-creatineAt that point, I ordered a new type of creatine from Optimum Nutrition – Micronized Creatine Powder. I honestly didn’t think anything would happen negatively – I hadn’t had any issues on the other one and this one was well reviewed. So when the Lurong Challenge started and we shifted over to a Macro-based plan for meals, I just added this into the mix.

And holy cow, I started having some serious issues.

Mood swings from hell. Deep, dark depression in the afternoons. Anger. And I did my best to work through them, thinking they were a side effect of the diet change and lowering my carbohydrates (sugar crash, etc). But after a particularly bad bout last week, Ev and I decided we should just stop taking the stuff and see if it helped.

And honestly after not taking it for several days, I feel a lot happier. No mood swings. No anger or depression beyond my usual self-doubt, regret, and guilt (I’m human, it happens). So I think we’ll be not taking any creatine for a while.

I’m not saying that EVERYBODY has this kind of reaction – but damn. Not high on my list of things to try again for a while. I prefer normal me to depressed and angry me, 100%.

Memorial Day Murph 2017

Since 2013, we have done some form of Murph every year with the crew at CrossFit Continuum over Memorial Day weekend. I won’t say it goes well every year, but it’s always a good struggle for a good cause – to remember the sacrifices made by our men and women in uniform in the service of our country. (Want to know more about Murph? Check out the great website dedicated to the workout and his memory.)

This year we weren’t sure we would be able to attend, but events transpired such that it became a possibility. So we went.

murphI have to say I wasn’t all that enthused by the prospect this year. I’m tired. The last few weeks have been a challenge with nutrition changes, soccer schedules, and the end of the school year for our girls. I honestly wasn’t sure I wanted to do the workout.

But here’s the thing. Whether I wanted to do it or not, it deserved to be done. And when time opened up for us to do the workout as a family, we did it.

This year it was me, Ev, and Mickey taking it on. AJ played three soccer games over two days and was more than a little beaten up as a result. She chose to bow out this year and I don’t blame her.

Mickey and I talked about it yesterday and decided that if we got to do it, we’d team up. She would run a mile and I would row a mile and we’d split up the reps 50/50.

Ev did the whole thing herself, with banded pull-ups and the run.

IMAG2078
Our crew before the workout. We looked much more tired afterwards!!

So how’d we do?

Ev finished the whole thing in under an hour – around 57 minutes I think she said. First time she’s ever done it in under an hour — so she did AWESOME.

Mickey and I split it up as planned. I rowed 2,000m in under 9 minutes and Mickey ran about a 9 minute mile to kick us off. We then split up the workout with a consistent rep scheme:

  • 10 rounds
  • 5 pull-ups (or ring rows, which Mickey shifted to after a few rounds)
  • 10 push-ups
  • 15 air squats

That meant each of us did 50 pull-ups, 100 push-ups, and 150 air squats. And honestly I felt pretty good through the first 5 rounds. My push-ups started to fatigue pretty quickly, but I just broke them into two or three chunks and got them done.

But my 5 pull-ups and 15 air squats felt pretty good through the whole thing.

And when we were done, we walked a mile. Two laps around the 800m course.

We finished in under 55 minutes. I’ll take it. Mickey and I were done with all the reps about minute 33 and it took a while to leisurely walk the mile afterwards. We were less than a lap ahead of Ev and she did the whole thing herself!

Here are some pictures that AJ took:

So another Murph in the books. Great work to everybody who completed it. Quite a few folks tried it this year for the first time with a weight vest. My goal next year is to try it with rowing the front and back side of the WOD and do all the reps. It’s going to take a while, but I think if I pace myself like I did today I can pull it off.

On this Memorial Day, let’s remember why we have this national holiday. It’s to remember all those sacrificing their lives to the duty of protecting the United States — past, present, and future. We honor your sacrifices and embrace the suck each year doing Murph. It’s nowhere close to what you endure.

Memorial-Day-Images

Some Days YOU Are the Barbell

Now that the CrossFit Open is over, I suspect we’re going to get back to the staples of crossfit workouts… metcons and strength days jumbled together to keep our minds and our bodies guessing as to what’s next. And honestly I’m good with that.

question-mark-clip-art-7599This week we’ve had some issues with the box software and though it’s been frustrating on one hand not to have easy access to scheduling and the rest of it, it’s been kind of a nice change of pace to not know what the workout is until you walk through the doors. Don’t tell my coaches I said that… (too late) But the surprise factor makes it even more interesting for me in some respects.

I walked in this morning for the 8:30 class with Coach Larry. We had Bri, Nic & Nicole, JJ, and Jake today. A great mix of folks, as per usual.

We started with a 400m jog and then came back for 3 rounds of:

  • 10 sit-ups
  • 10 air squats
  • 30 second plank hold

And from that point on, it was all the “Deck of Cards” workout:

  • Each suit in a standard 52-card deck is assigned a different movement. Draw a card. The suit dictates the movement and the number on the card (or fixed # for face cards) indicates the # of reps. Lather-rinse-repeat until you get through the deck.
  • Oh and Jokers = 800m run

In our case, we had air squats (diamonds), sit-ups (hearts), push-ups (clubs), and burpees (spades). If it was a face card, it was 10 reps. And the number of reps for some movements (squats & sit-ups) were doubled. We had a 2 minute break after every 14 cards or so.

cards

We got through about 2/3 of the deck by the end of the class and only hit one Joker, thankfully. But we hit a good mix of movements, which meant Larry shuffled pretty well. 🙂

The killer combination was push-ups and burpees. I have to say I’m still sore from 17.5. My quads, knees, and calves are still annoyed. I had a couple of sequences where I had to drop to knees for push-ups and I had quite a few burpees that were slow as molasses. Even my air squats were compromised. We had a few sets where I was leaning way forward trying to get more depth as opposed to keeping my torso upright and Larry caught me.

Sit-ups weren’t too bad, but I’ll feel them in another couple of days. That was a solid 30+ minute workout and I’m sure I’ll feel it all much sooner than I want to. 🙂

The run was entertaining. I ran half of the first 400 and half of the last 400, and walked the rest. I’m not sure if it was the pace I set or my brain getting in the way, but the whole “running” thing is still not one of my favorites. 🙂

Unless you are built like a light, flexible gymnast, body-weight exercises simply means that you’re using your body weight as a barbell. For me these days it varies between 225 and 230 pounds. That’s a good chunk of weight.

Then I think about some of the folks I was working out with. Jake is about 6’5″ and another 50+ pounds of muscle, so things like burpees where you’re throwing your body to the floor and then getting up and jumping must be even tougher for him.

I’ll take my body weight, thanks. 🙂

Great work 8:30 class and thanks Larry!