Tag Archives: air squats

Post-Open Team WOD

So there was a bit too much celebrating after getting 18.5 done last night. I won’t lie. Made getting up this morning a little rough!

However… Ev, AJ, and I headed into Continuum for today’s Team WOD and were not disappointed. We were joined by Drea & Jimmy, Lara, Bri, Vanessa, Brent, Steve, Mike, Nancy, Lisa, Megan & Evan, and a bunch of other folks. Was a good turnout after the night before!

always-warm-up-thoroughlyWe started with a little warm-up:

  • 2 rounds
  • 50 single-unders
  • 10 PVC pass-thrus
  • 10 light Kettlebell swings
  • 10 light Kettlebell front squats

And then we did some skill work with burpees, sumo deadlift high pulls, and one or two other things. We were pretty ready to go by the time we were done.

The workout was in teams of 3:

  • For time
  • Run 800m carrying 45# plate
  • 75x Wall balls
  • 75x Burpees
  • 75x Sumo deadlift high pull (95/65#)
  • 150x Squats
  • Row 1500m

t-rex-hates-wall-ballsEv, AJ, and I made a team and swapped the row and run, choosing to start with the row and end with the “run.” And I have to say we did pretty well, finishing last at 30:42 but finishing.

  • Wall balls were pretty consistent – 10# wall balls for Ev & AJ; 20# wall balls for me
  • Burpees weren’t too bad for me – I felt able to bounce down and up with two legs each time, doing sets of 10 or 15
  • SDHP was at 95# for me, 35# for AJ, and 55# for Ev. We did pretty well with these and I even did 5 extra reps because I lost track of where we were with numbers πŸ™‚
  • Squats were squats, knocking those out in sets of 20 or 30 was decent
  • We split the row into three 500m rows and my rotation I think I was done in about 1:48 or so.
  • The “run” was most definitely a leisurely stroll as we made our way around the 400m course twice, passing the weight back and forth as needed

And then afterwards we helped move everything away from the walls so they could repaint over the weekend. I look forward to seeing how it all turns out!

Great work everybody this morning! Was a fun workout that didn’t involve the rig or handstand push-ups. Bravo! πŸ˜‰

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Angie WOD

Woke up this morning feeling like an elephant was sitting on my chest, so I suppose it’s time for me to take a turn with the cold that’s been going around. But by 10 or so, I was feeling almost human so I decided to head in at lunch time for a Noon class with Coach Drea.

John and I tackled the warm-up and Drea suggested (wisely) to do our strict pull-ups and ring dips before we did Angie. This is a new 30 day challenge at the box where we do a few of these each day after a workout to try and beef up our skills. The goal is to improve our strict skills so that the kipping ones get easier. πŸ™‚

Strict anything is not really my cup of tea, but I managed 3 strict pull-ups and 6 strict ring dips today. Good start to the challenge anyway.

AngieAnd then… Angie.

  • Angie – for time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

That’s the Rx/Competitor version. We thankfully had a couple of scale options:

  • Performance:
    • 60 pull-ups
    • 60 push-ups
    • 100 sit-ups
    • 100 squats
  • Fitness:
    • 50 ring rows
    • 50 knee push-ups
    • 50 sit-ups
    • 50 squats

It’s been a very long time since I recall doing this one. Last time I wrote up doing it was April 2015 and I honestly don’t know what I did as far as reps went, but I have a score written down of 29:08. And Drea said she thought we may have halved the reps – so 50 across the board.

rockypr-300x213Today I did the Performance level (so 60-60-100-100) and chugged through it. I think I talked through the whole thing too, commenting on the music more than a few times. (It was a Classic Rock mix, so I didn’t complain much until Guns and Roses “Patience” came on. πŸ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.Β Finished in 23:54. A bit better than a 5 minute PR nearly 3 years later. I’ll take that.

John did the full rep scheme and finished in under 20 I think. He was moving!

May have to take a nap later. πŸ™‚ Thanks for the encouragement along the way, Drea!

More squats!

Apparently this week was squat week. Air squats today. Squat cleans yesterday. Air squats Tuesday. Overhead squats Monday. I think I’m ready to do diddly squat for a little bit. πŸ™‚ But I couldn’t stay away. πŸ™‚

Made it in for an 8:30 class with Ev today. We were surprised to not only find Coach Bill, but Coach Jimmy! Plus Dave, Logan, Matt, and Abigail. Jimmy actually worked out with us and Bill coached, so that was fun. Haven’t been in a class with him in a while!

jumping-frog-clip-art-hopping-frogStarted with the weekly warm-up and added a few things:

  • Low and slow air squats with a dumbbell
  • Wall hip stretch (back on floor, butt on wall with knees bent above you)
  • Couch stretch
  • Bear crawl
  • Frog hop
  • Deep squats hanging onto the rig (at bottom, move to stretch ankles and hips)
  • Maybe another one or two things

We were all groaning, popping, and cracking as we went through the warm-ups. But we were also giving one another a fair amount of grief. You know — the usual madness. πŸ™‚

When we were done with that, we went over the movement standards for the workout. Good squat vs. bad squat. Ring push-up variations. And knees-to-elbows variations.

Air_SquatsThen it was off to the races…

  • 3 rounds for time of:
    • 60 squats
    • 30 knees-to-elbows
    • 30 ring push-ups

Let’s start by saying that my hips are still fried from this week. There are some spots in my left inner hip that really didn’t take too kindly to doing another nearly 200 squats to finish out the week. But eventually it warmed up enough to only cause a little grief.

I did start with every intention of doing two sets of 30, but that quickly fell to 20s, 15s, 10s, and even a few 5s. Had to slow them down to focus on getting all the way upright, since I was leaning forward quite a bit.

Then there’s the ring push-ups. I did a few. I did the first set of 30 — 10-5-5-4-4-2. After 10, I was on my knees. In the second round, I did two on the rings and shifted to regular push-ups on the floor. Even those I ended up dropping to my knees on. And pretty quickly it was sets of 2-5 on the floor just to get done.

look-at-scaling-featAnd then the knees-to-elbows. Honestly I don’t think I’ve ever actually touched my knees to my elbows in my life, unless it’s while I’m sitting in a chair. Hanging from the rig, it was a hot mess. Though I got high enough for many reps in that first 30, it very quickly fell to just doing knee raises.

Meanwhile, Abigail was FLYING through air squats. Dave was moving right along (he’s come a long way in a short amount of time). Jimmy was zooming through his knees to elbows. Ev was chugging along. Everybody was hopping.

Tired now. Definitely tired. But I’ll probably be back tomorrow for team WOD. πŸ˜‰

Great work everybody! Have a great weekend!

Who needs quads and knees?

Some days I wonder why I subject myself to the regular beatings I get at crossfit workouts. πŸ™‚ Today is one of them as I hobble around my house post-WOD.

Went in for an 8:30 workout with Coach Drea, Logan, Todd & Melissa, Lorna, and Carrie. We worked through the warm-up for the week and added in some air squat work with a med ball on the wall and a weight plate away from it… then moved on to do the running warm-up I call the Ministry of Silly Walks (a reduced version of theΒ Henshaw Warm Up).

And when all that was done, it was time for the day’s fun…

  • 4 rounds for total time
    • Run 400m (competitor/performance) or 200m (fitness)
    • 50 squats (competitor) or 30 squats (performance/fitness)

We modified this slightly so my runs would stay around 2 minutes:

  • 4 rounds
  • Run 300m (to the end of the curb by the fire hydrant)
  • 50 squats

So how’d I do? Well, I finished in 16:49, which for me wasn’t too bad honestly. Before we started I told Drea that I was going to shoot for 2 minutes for my runs and 2 minutes for my squats. I can’t have been too far off with a 16 minute time. πŸ™‚

Surprised myself with my first 300m run by getting done in 90 seconds. It was the only one I ran the whole way on. None of the rest were that fast and I think my last one was definitely over 2 minutes.

It was the 50 squats each round that added up quickly. 30 would have been good. πŸ™‚

We’ll see if I can move later. πŸ™‚ Great work everybody!!

1e3783e04b30771a504ebaab8da03f7c

Who needs hamstrings?

Today marks the 4th workout of the week for me… Tues, Weds, Thurs, and now Friday. And yes, even I was surprised I was in for a 4th day this week, though I’m still planning on going to a 5th day tomorrow for the team workout — so apparently I’m a bit crazy while on vacation.

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Today we had a TON of people in the 8:30 class. It was awesome. Almost felt a bit like a team WOD because we had such a crowd. Drea and Jimmy had to deal with the whole Fitzy clan, plus Jonathan, Jordan, Austen, Todd & Melissa, Greg and his wife, Brian & Reagan, and Connie. I feel like I’ve missed a few people, but the place was hopping!

We did a modified warm-up (200m run instead of jump rope) but did all the rest, and then talked about and warmed up the various movements of the workout:

  • Metcon – score total time for 3 rounds
  • Performance
    • 100-ft. walking lunge
    • 50 squats
    • 30 hip extensions
  • Fitness:
    • 60-ft. walking lunge
    • 30 squats
    • 15 hip extensions

Air_SquatsWe spent a good amount of time talking about air squats and did a number of reps holding a 10# weight plate in front of us as a counterbalance. Considering that the workout called for 150 air squats, getting the mechanics right was a good place to start. And I have to say my hamstrings are a wee bit tight after all the KBS on Weds night, but we made it work.

After that we did a few good mornings with a PVC pipe and chatted about variations. The hip extensions could be done on the GHD or we could do Good Mornings with a band or an unloaded barbell. With as tight as I was, I decided that a PVC pipe was more my speed today, so I stayed there. Other than that, the movements were going to be ok, or so I hoped.

And normally when I see the words “walking lunge” in a workout, I cringe. (Who am I kidding, I did actually cringe when I saw it last night.) But I was encouraged by the fact that it didn’t say “overhead” on it. πŸ™‚

20b1ee5c478bc827006dff37efa2d697--sloth-memes-sloth-humorDrea said the fastest time was 9 minutes, so in my head (like always) I doubled it and set a maximum time for myself of 18 minutes. I thought that was reasonable.

So when we got going… I plainly stated “and now going for the world’s slowest walking lunges… ME!” I wasn’t lying. πŸ™‚

Walking lunges were slow, but I usually managed 50ft relatively unbroken before staggering back in sets of 3-5 steps. Squats I broke up into 10s and 15s at first and then did 10s, 8s, and 7s. And I think I did all the good mornings unbroken all three sets.

Took me 14:58 to finish everything. I am happy with that — a full three minutes under my max time I set for myself. Definitely not the fastest out of the gate, but I’ll take it.

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationHow’d the rest of the Fitzy clan do?

  • AJ did it in 12:31 with GHD hip extensions
  • Mickey did it in 13:45 with 35# Good Mornings
  • Ev did it in 13:57 with 35# good mornings

So I was definitely slower than the rest of the clan, but happy nonetheless. I’m never competing with anybody but myself. πŸ™‚

Great work 8:30 class! And it looked like 9:30 had a big bunch of folks as well! I like weeks where folks have vacation time. πŸ™‚

And I’ve typed this whole thing up while standing at my new standing desk because I am afraid if I sit down, I might not get up again!!

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. πŸ™‚

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 honorΒ 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. πŸ™‚ Everybody did awesome. Jonathan really nailed the double unders today, which was fantastic. And everybody was really pushing.

Great work! And thanks Drea!

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.Β 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. πŸ™‚ 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. πŸ™‚

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. πŸ™‚ Thanks Drea!