Tag Archives: box step-overs

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!!


If it was easy…

Today was one of those days where I realized something, and I’ll get to that in a bit. (CrossFit is good for self-realization sometimes.)

The last few days of work have been difficult, but I only felt a little guilty walking away from my desk for some physical work for myself. If I don’t take care of myself, I can’t take care of my job – so I’m coming to realize how important it is mentally AND physically to address it. (Now if I only I could address my “fooding” and get it on track…)

Anyway, back to today – I made it in for an 8:30 class with my wife. Her work schedule has been uneven of late, so it was nice to fit a workout in with her this week. We had Coach Drea, Sarah, Carrie, Adrienne, and Jayda. And Larry came in to do his workout as well.

Started with a 400m row, but Ev & I were a little late due to traffic so we rowed instead. Then did some Cossack squats, a 30 second plank hold (low plank), and some slow air squats. Moved from there to warm-up to some heavier back squats today.

Today it was:

  • 5@75%
  • 3@85%
  • 1+@95%

20160913_093041And all of that is again based on 90% of your 1RM. Apparently my 1RM is 295#, so 90% is 265#. That meant my #s should have been 199#, 225#, and 252#. Tough to do those #s on the bar, so I did 205# (77%), 225# (85%), 245# (92%).

I managed to get 5 @ 205#, 3 @ 225#, and did 5 for my 1+ at 245#. Have to work on not folding forward on the way up, but it got better with a little guidance from Drea in that last set.

Once all that was done, I cleaned up my stuff and got ready for the metcon. Today we needed a jump rope, a barbell for deadlifts, a box for box jumps, and some space on the rig for toes-to-bar or whatever variation we’d be doing.

The metcon was for time:

  • 100 double-unders
  • 25 toes-to-bars
  • 25 deadlifts
  • 50 box jump overs
  • Men use 225 lb. for deadlifts and a 24-in. box.
  • Women use 155 lb. for deadlifts and a 20-in. box.

Automatically I had to scale a few things. 100 double-unders became 100 single-unders. 25 toes-to-bars became some progressions on that front to try and get them better. It eventually became knees to elbows, but I did get some good T2B work in. I did 225# deadlifts but they weren’t pretty. And I could not convince myself to jump on that damn box, so they became 20″ box step-overs today.

I finished in 11:46. We were shooting for under 10, but I think under 12 is doable. I just kept moving. Yesterday’s was worse by far, but that doesn’t mean today’s was easy.

Tomorrow is a rest day, then I have a session with Drea on Thursday. We’ll see how that goes. I have many goats to work on, so hopefully we can come up with a plan and work through a few things.

CrossFit Isn’t Easy. Easy isn’t always Good. Work hard. Sweat more. Gain more. Start again.

But back to what I said at the beginning… My self-realization. CrossFit is never easy. It’s not the nature of the beast. And by having to continually adapt, it’s made me more apt to adapt in my own life.

Talking with my wife after the workout she was a little disappointed in her back squat work today because she’s not getting back to her old one rep max as fast as she’d like. She’s working with Coach Bill to improve her squats and Drea today said she’d already seen an improvement, so that was progress. She’s making her body better a little at a time and that’s the most important part of this process – slow, continual improvement. Sometimes that requires going backwards to make forward progress.

I have no doubt that she’s going to see some serious gains once she improves the fundamentals of her squats. No doubts at all.

Just like life, CrossFit is never easy. If it was, I don’t think I’d still be here. And I know I would not be a gym rat convert to the CrossFit way of life.

So good work today folks. It wasn’t easy, but it was good. 🙂