Tag Archives: assault bike

Devil’s Tricycle

Hello, Monday. After two days of “vacation” (essentially driving, eating, drinking, and walking), it was good to get back into the box this morning. Coach Drea had a good crew – Dave, Melissa S, Todd & Melissa, Janiese, and Lara, plus myself, made for a lively group. πŸ™‚

We started with a warm-up that included rowing or biking, light dumbbell thrusters, Cossack squats, slow lunge mountain climbers, thoracic reaches, and knee hugs, plus some shoulder work on the wall. We hit it all today.

Once that was done, we talked about the workout which she suggested should be done in 10-13 minutes. It was light, which meant it would likely be fast.

It was:

  • for time
    • 9 thrusters
    • 1000m row
    • 15 thrusters
    • 1000m row
    • 21 thrusters
    • Thrusters at 65/45#

I honestly wasn’t sure how I was going to do because instead of rowing, I decided to do the Assault Bike (aka “The Devil’s Tricycle”). I warmed up with the bike because I don’t like the darned thing. I know that sounds counter-intuitive.

My approach lately has been to see something I really don’t want to do. Run. Assault bike. Double-unders. And flog myself with it mercilessly to make myself better. It has worked with running – not my favorite activity, but it isn’t as bad as it has been in years past.

Evil, evil thing. πŸ™‚

So instead of rowing 1000m, Todd and I both biked for 4 minutes. 4 minutes is an eternity, just so you know. πŸ™‚ I tried to break it up as best I could, but it was a slog each time.

But I did do 65# thrusters, which were pretty light at first. πŸ™‚

So here’s how it went:

  • 9 thrusters (65#) unbroken
  • 4 minutes on the assault bike (went 2.4 miles)
  • 15 thrusters (65#) – broke it into sets of 8 and 7
  • 4 minutes on the assault bike (went 2.1 miles)
  • 21 thrusters (65#) – broke it into three sets of 7
  • Total time: 11:39

Not too bad. I was right in the time domain set by Coach Drea and I felt like I pushed the whole time. If I can almost keep up with Lara & Todd, I’m doing fine. πŸ™‚

Thanks Drea and great work 8:30 class!

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More Than A Little Cardio

Yesterday was a much needed rest day, which meant I needed to get in for today’s team WOD and get moving again. πŸ™‚ Jimmy had just the thing… a cardio intensive team workout!

There were only a few of us today — Lisa & Nick, Caleb & Megan, and Melissa S — for Coach Jimmy today, but that was a good number for the workout he had planned.

We started with 3 rounds of:

  • 30 seconds of jumping jacks
  • 30 seconds of air squats
  • 30 seconds of squat-to-stand

And then we did some barbell warm-up of front squats, push press, and hang power cleans, before breaking into two groups and putting weight on the bar. Instead of teams of 2, we broke into two teams of 3 and it was guys vs. gals.Β 

  • 35 minute AMRAP, teams of 3, one team member working at a time
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 front squats (135/95#)
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 push jerk/push press (135/95#)
    • 75 calories on the assault bike
    • 50 calories on the rower
    • 25 hang power cleans (135/95#)

I worked with Nick & Caleb, who put 135# on the bar and I had a bar with 115#. Long story short:

Evil creature!Β 
  • the assault bike (aka “The Devil’s Tricycle”) was awful as per usual, unless your name was Caleb πŸ™‚ — we originally set out to do two sets of each of 15 and 10 calories respectively, but my knees were fried pretty quickly and I fell out of that, simply trying to do 10 calories each time I got on
  • the row wasn’t bad – I managed to consistently get a calorie almost every pull for a good while — we broke it into sets of 17 or 18 calories each and I usually left Nick 15 or 16 caloriesΒ 
  • and the barbell work wasn’t bad — we did sets of 4 and someone (usually me, with the lighter barbell) did sets of 5

We made it through one full round and into 4 push jerks/push presses (Caleb made quick work of 4 reps after Nick finished the row). I’ll call it 1 full round + 29 (25 front squats + 4 push presses).

I honestly have no idea who “won” the battle — we were all working hard. I felt bad about the assault bike though — definitely not my jam!

Great work everybody! Thanks Jim for a fun workout!

Who needs knees, anyway?

So yesterday I planned on going into the box to do some deadlifts. Life had other plans. Life 1, Me 0.Β 

Today even after seeing the workout, I was going to make it in come hell or high water. I was 5 minutes later than I wanted to be, but I made it. Life 1, Me 1. πŸ™‚

I was joined by a few folks in Coach Lara’s 8:30 class… Dave & Star, Valerie, and Carmen. They were already warming up when I got there, so I missed most of it — though I did some push-up, squat, and burpee warm-up with them at the end.Β 

Today’s workout was the Hero WOD known as “Bert” — named for US Marine Cpl. Albert Gettings, who died in 2009 while serving his country in Iraq. You can read a bit about him at the CrossFit mainsite.Β The workout is a bit brutal, but you come to expect that during a hero WOD.Β 

  • For time:
    • 50 burpees
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 200 squats
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 50 burpees

There were some options. The Performance level lowered the reps to 40-80-120-160-120-80-40. Fitness level dropped it to 20-30-40-50 with 200m runs between.Β 

Our goal was to finish in under 60 minutes. And the conditions outside were chilly, with some snow and slush along our usual 400m route. So as you might imagine, I scaled. πŸ™‚

The Devil’s Tricycle was there for me today…

My workout became something between Fitness & Performance…

  • 20 burpees
  • 2:30 on the assault bike
  • 40 push-ups (25 regular, 15 from knees)
  • 2:30 on the assault bike
  • 60 walking lunges
  • 2:30 on the assault bike
  • 80 squats
  • 500m row (2:10 time)
  • 60 walking lunges
  • 2:30 on assault bike
  • 40 push-ups (20 regular, 20 from knees)
  • 2:30 on assault bike
  • 20 burpees
  • Time: 41:50

Burpees were consistent for the most part. Push-ups were a problem, as always. Walking lunges were a challenge, but I did them in sets of 20/15/10 or 5 to get through them. Squats were ok — sets of 10 or 20 for those. The assault bike was a good choice today and felt better than the rower because I had a set time domain and didn’t overthink it.Β 

Me too, little dude.

But let me just say that my knees were ticked off by the time I got to the push-ups and that trend just continued on to the end. I’m sure I’m going to be sore over the next few days and need to roll out my quads.Β 

Walking may be optional — and stairs are going to be a challenge over the next couple of days. πŸ™‚

Everybody did awesome — Dave rocked out the push-ups, Carmen was the only one of us brave enough to run outside, and Star & Val just kept chugging. And of course Lara was there to cheer us on.Β 

Great work everybody!Β 

Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!

1zdjhy

After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

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. πŸ™‚

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!!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.

writinghand

The day started with my writing “seminar” at the box, with an attendance of one. πŸ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. πŸ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. πŸ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.

Friday

My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. πŸ™‚

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

assault-bike
Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. πŸ™‚

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
  • STATIONS,Β 2 PERSON TEAMS
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚