Tag Archives: burpees

Gymnastics plus Team WOD equals Tired

So this morning I had the opportunity not only to attend Coach Nicole’s gymnastics class (my core will be sore) but attend a Team WOD put together by Coach Clare. (And then I sat through the 2 hour 45 minute running time of Blade Runner 2049, but that’s a topic for a different blog.)

I was able to attend both with AJ today, which was cool. She’s had so much going on with soccer over the last few weeks that she hasn’t had many opportunities to WOD with us, so that was great. Plus it gave her an opportunity to meet Nicole!

Unfortunately she may have banged her head while at an all-day party for a friend’s birthday up at Great Wolf Lodge, so we think she may have a minor concussion — which came into play later.

Gymnastics Class

There were quite a few of us for Nicole’s class — Clare, Clara, Stacie, Deana & Marino, Carrie, Caleb & Megan, Jed, and Adi.

We started with some fun stuff. We started in two teams and did a kettlebell relay race where each person got into a plank and touched a line of kettlebells with each hand (one at a time), scuttling sideways, then did a bear crawl to a cone, and ran back. It was entertaining. πŸ™‚ (Here’s an example from Youtube!)

Plank_M_WorkoutLabs

From there we did a few other movements, like holding a good plank for 1 minute, 48 seconds, and 36 seconds, with a 30 second Jefferson curl hold, and a decreasing rest (1 minute, 48 seconds, and 36 seconds funny enough).

And then we moved to the rig to do some “hanging around” — hanging from the bar in an active shoulders position for a 3 count, then putting your feet into a 45 degree hold for another 3 count, and then a 90 degree hold for a 3 count (or holding your knees up, which is what I did). I had a hard time showing AJ how to pull those off, so Nicole came over and helped.

supermanAfter that we did a Superman hold with 5 cat/cow’s and a rest, in the same 1 minute/48 seconds/36 second pattern we did with the plank/Jefferson curl/rest combination.

We did a bit of ring dip work, trying to focus on getting our shoulders into the proper place with our elbows up… That was entertaining. I definitely felt it in muscle groups I’ve not felt it before — especially my pectoral. Not sure I have that down yet, but it gives me somewhere to start.

Lastly we did some push-up work, because apparently we have a lot of push-ups to do on Friday. It was interesting to see the “snake” method vs. the butt-up method shown. Mine were ok, but they always give up eventually — so it was good to see some scaling options to change the angle — i.e. to weight plates (she used two 45#s), a weight bench, or a plyo box.

Team WOD

And that was it today for that. Of course, we couldn’t just let it be… No, we had to do the team workout as well — and I set myself up for that one by roping in Robert as well. πŸ™‚ (I felt a little bad that I think Adi thought we would be on a team together — using a 70# kettlebell for part of the workout– but he ended up going with another team and did great.)

assault-bikeSo we started the team WOD with a little competition… Devil’s Tricycle to Devil’s Tricycle. Two pairs would face off across from one another with a poor, unsuspecting foam roller in the middle. The breeze blowing from the assault bike would push the roller towards the competition — and the one who got it all the way across won.

We’ve done this before, but it was entertaining. I went vs. Brent and the damn roller didn’t move for what seemed like minutes, but it was only seconds. And eventually I ran out of steam and Brent got the better of me. Caleb went vs. Darcy with some help from Larry… AJ went vs. Adi with a bit of help.

It was a hoot.

2013-thrusters-combinedAfter that, we did some thruster refresher work with a PVC pipe before we broke into our teams and started gathering equipment. It was me, Robert, and AJ on a team, but we were far from alone. I think we had 6 or 7 teams all together.

We needed:

  • A kettlebell (we had two — a 55# for Robert and I and a 25# for AJ)
  • An empty barbell (45# for Robert and I and a 15# trainer bar for AJ)

kettlebell-swingItems in hand, we tackled the WOD in question:

  • Teams of 3
  • 100 KBS 53/35
  • 400m run
  • 100 barbell thrusters 45/35
  • 400m run
  • 80 burpees
  • 400m run
  • 100 barbell thrusters
  • 400m run
  • 100 KBS

Yes, this was going to be a doozy. Running and lots of reps. Yay? πŸ™‚ And, to make matters worse, Clare added the following to the workout:

  • While a member was doing KBS, another member had to do air squats (and the third could rest)
  • While a member was doing thrusters, another member had to plank (and the third could rest)
  • Burpees we could arrange however we wanted, together, separately, or sequentially…
  • And all three team members would do the run together.

That said, we started out with the best of intentions, but AJ’s headache got worse after the KBS and some air squats, so we had her bow out. She squeezed in a few more planks later on, but that was fine.

burpees-suck-white-e1415664950623We did:

  • 100 KBS
  • 100 thrusters
  • 80 burpees (these were no fun)
  • 66 thrusters
  • 66 KBS

And we did a lot of walking. There wasn’t a lot of rest for the two of us, so we used the “run” as our rest. πŸ™‚

Great work Robert! AJ’s head felt better later, but we’ll keep an eye on her just in case. And we all survived in the beautiful weather today.

So thank you Coaches Nicole & Clare for the fun workouts today. Definitely a challenge.

And somehow I managed to not fall asleep (much) during the movie! Have a great weekend folks!

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Something + Burpees is a Burpee Workout

This must be the week to get my butt kicked in crossfit.

I arrived this morning after a work meeting and watched the 8:30 class finishing up the workout. It looked awful. πŸ™‚ And as they were cleaning up, Carrie came over and commented on how much of a grump I was yesterday. As she put it “I just wasn’t having it yesterday” and she wasn’t wrong. I even felt guilty about my lack of enthusiasm, which was hilarious.

1sn13rUltimately I would liken yesterday’s workout a bit to doing Karen (150 wall balls for time). It’s deceptively simple and just kills you on the number of reps. The 75 thrusters at the beginning killed me.

So I was hopeful today would be a bit more in my wheelhouse to get my mojo back.

Um, no.

Even so, we had a good group led by Coach Nicole. We had Drea, Liz, Lara, Darcy, and Joe, plus me. We started with the Nicole warm-up for this week, which still makes me feel like I’m completely uncoordinated except for a couple of the movements. (And that’s just the warm-up.)

When we got into the movements for the workout, I knew it was going to be a challenge. And she wanted sub-12 minute times.

PullupWe spent a lot of time on pull-ups and chest-to-bar pull-ups. We talked about burpees. And we did some sumo deadlift high pull work with an empty barbell. It was all good. It’s been a while since I’ve actually attempted a C2B, so I was worried about that portion of the workout.

The workout was:

  • Metcon – 3 rounds for time of:
  • 10 chest-to-bar pull-ups (performance) or 15 jumping c2bs (fitness)
  • 20 burpees (performance) or 15 burpees (fitness)
  • 15 sumo deadlift high pulls, 75/55 lb. (performance) or 55/35 lb. (fitness)

Any time I see burpees in a workout, it becomes a burpee workout simply because breathing is such a big challenge for me. And I was already pondering scaling to the “fitness” levels.

However… I surprised myself. During the warm-up I actually got a few C2B on the 8 foot bar. I missed a few too, but the fact that I got a few solid C2Bs in was encouraging. And the SDHPs felt really awkward in slo-mo with an empty barbell but felt great with 65# and then 75# on the bar.

burpees-suck-white-e1415664950623Burpees though. Yuck.

So we got started and right out of the gate I banged out 4 c2bs, 1 more, then finished off with kipping pull-ups. 20 ugly burpees and 15 SDHPs. Second round, I couldn’t quite brush my chest on the bar, so I dropped to kipping pull-ups completely but had to do them in sets of 2-4 because my grip was starting to go. And the wheels came off on burpees about halfway through that round. SDHPs felt ok however. Last round, I was on the struggle bus to get 2 or 3 reps at a time on the rig and the burpees got slower and slower. SDHPs were a bit slower, but not awful.

Final time: 13:54. DFL, but not DNF. Nicole was right there for most of it and I heard several others cheering me on, which was nice.

I was laughing internally as Nicole was counting down from 15 or 10 to get me to move again and thinking about Bill starting at 3 when he tries that. I was trying to keep it to 5-10 seconds and no more, but breathing was a big issue. Even so, I tried to kick myself into gear before she was done counting. πŸ™‚

So here are the wins for today:

  1. I finished the damn workout. That was paramount for me today to get back on the horse after yesterday’s DNF.
  2. I managed to get more than a few actual, honest chest-to-bar pull-ups on the rig.

And that’s a much better end to today than yesterday. I think I’m going to start counting the wins from each workout, because there has to be at least one from every workout even if it’s just a funny anecdote. I got down on myself yesterday and snapped at Coach Bill a bit, which I should not have done.

dfl-dnf-dns

So the lesson this week is to look at the bright side. Focus on the fun and the wins. Identify the rough spots and try to work on them when it’s feasible to do so.

Thank you Nicole for the poking and prodding and keeping me moving. I do appreciate it even if I grumble a bit. πŸ™‚

Odd Observation and Analogy for the Day

Nicole joined us as a coach just a few weeks ago and she’s already made a big impact on the coaching staff at Continuum. Don’t get me wrong — I love our coaching staff. The breadth of personal experience and caring from every coach, past or present, has been phenomenal. And they’ve all been working on different aspects, whether it means advancing through CF training (i.e. Drea’s now a Level 3 coach, which is phenomenal) or just their own hard work and learning (and training and competing).

thankyou4On the whole, that gives us, the athletes, a huge pool of experience to draw from on everything from recovery and nutrition to strength and conditioning. AndΒ if you’ve ever heard the phrase “A rising tide lifts all boats,” I feel like that pool just keeps getting bigger and better as we add more types of training and support.

Adding Nicole to the mix has added to that experience in a few ways. One, she just has a ton of experience to bring to the table. Everything from warm-ups to gymnastics training has been bumped up in a very short amount of time and it’s been fantastic. And two, she just fits right in with the crazy family of trainers of athletes we have at Continuum.

So I want to thank Drea & Jimmy for continuing to grow, adapt, and change for the betterment of their members. It’s been a fun ride!

The First Hold is the Hardest…

The last few days were crazy, so I need to spend some time catching up on these posts. Let’s talk about Saturday first and then I’ll add another post about today’s later.

Saturday was a blur, but it began with a team workout at CrossFit Continuum. We had a great turnout — probably 15 or more people. I wasn’t counting heads, but Ev, AJ, and I wandered in to find Larry & Clare setting up and we had a bunch of folks drop in in 2s or 3s over time.

We started with a bit of tag. Larry had us chasing after one another with an ab mat held like a pizza box. Knock it off and pay the price, until there is only one person standing. We did burpees. We might have done something else as well. It was fun.

e3f65d7a351d0af573d2761d479b521eOnce we were warmed up, we paired up for the workout. Marino was kind enough to be my partner for the day and Ev & AJ paired up.

  • Team WOD for time with a partner:
    • 800m Farmers Carry 53/35#
    • 100 Bar Only Back Squats/Plank Hold
    • 90 Pull Ups/Superman Hold
    • 80 Sit-ups/Wall Sit Hold
    • 70 Burpees/Hang Hold
    • 60 Hand-Release Push Ups/ Handstand Hold
    • 50 Box Jumps 24/20″ box/V Hold
    • 40 Buddy Deadlifts 220/155#
    • 400m Farmers Carry 53/35#
  • Each partner carries two kettle bells for Farmers carry if we have enough. Every time partner breaks on a movement, switch positions and continue.

Larry changed it a bit — making the air squats into back squats — but the rest was pretty much as Jordy’s Goodbye was written.

After tearing both my hands last Thursday doing the bar muscle-up transitions, I was a little concerned about some of the movements. Farmer’s Carry and pull-ups? Ouch.

So we started off slow and we think fried ourselves doing the 800m Farmer’s Carry (Marino and I were talking about it later with Larry.) But we did:

  • f008c72de97f1682c087a03471242a37800m Farmer’s Carry – Marino had 45# kettle bells and I had one 55# kettle bell I passed hand to hand. We went to the 200m mark, not the 400m one or the longer 800m route. And we stopped quite a bit at the 50m mark.
  • We knocked out four sets each of 45# back squats pretty quickly while doing the plank hold
  • Pull-ups were rough. I did 5 pull-ups and the rest ring-rows. Marino chugged through the pull-ups and we did them 5-10 at a time. Superman Holds were interesting
  • Sit-ups were easy for me, but the wall sit hold was tougher than it should have been. I was starting to feel that in my core pretty quickly.
  • The burpees were AWFUL — and the hang hold on the rig I seriously thought I was going to pass out a couple of times. Breathing was a big problem during that round
  • Push-ups weren’t bad. I held a squat and Marino did a handstand on the wall while we got through them. I was just running out of hands and forearms by that point.
  • And we got about 30 20″ step-ups into the 50 box jumps before we hit a 45 minute hard stop Marino suggested. I was good with it. πŸ™‚

Seriously the holds in this one were the killer part. Somehow I didn’t manage to tear my hands again, but that was a big concern the whole time.

(Pictures courtesy of Larry Hinkin — thanks Larry!)

We got done, headed home, and then drove to soccer in Denver. So I’m sure sitting the rest of the day did me zero favors. πŸ™‚

Thanks Marino for being my partner — we didn’t finish but we kept on chugging!

Great work everybody!

Pushing More 50s

What have I done? I’m thinking the answer is “too much” as I learn a few things about myself getting a little older. But we’ll put that aside for now.

Today was workout #4 in a row for me this week. That’s unusual. Usually I try to do two on, one off, or one on-one off. Four in a row may be a bit much. Yesterday’s Fran just about killed me. I didn’t feel back to “normal” until a few hours afterwards with some ibuprofen and a 30 minute “nap”.

1tjdmu

So what did today hold? Like Monday, this was another of the 50s. And it was Joe and I facing it under the watchful eye of Coach Bill today. Was good to see Bill — he’s been busy of late, so was good to have him back. I like the variety of coaching we have at Continuum and we’ve had a good mix in recent weeks with Drea, Larry, and Bill picking up the morning and noon classes.

We started with a 1000m row. Bill gave us a 5 minute max on this one, but I decided I’d try and use my more efficient rowing approach to see how I’d do at speed. Turned out I finished 1000m in just under 4 minutes, which was awesome. And Joe wasn’t far behind me.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humor

From there we did some tabatas involving wall balls, push-ups, and sit-ups.

  • 4 rounds of 20 seconds of wall balls and 10 seconds of holding a front squat with the medicine ball at the bottom
  • then 4 rounds of 20 seconds of push-ups, 10 second transition, and 20 seconds of sit-ups

I have to say I struggled more than a little with all of the tabata. My lats, quads, shoulders, and just about everything else was unhappy with me. I honestly wasn’t sure how much of some of the movements today I was going to be able to do and planned to scale in a few places.

1tjdsfThe workout itself was another set of 50s… for time:

  • 50 jumping alternating lunges, 50 steps
  • 50 pull-ups
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

For me, this became:

  • 50 walking lunges (scaled)
  • 50 jumping or regular pull-ups (scaled)
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

Joe did a round of all movements (walking lunges and jumping/regular pull-ups) and did the 40s variation (level 2).

This one was rough. My body was really telling me off in a few places. The walking lunges were rough, but not terrible. The push presses were ok. The hip extensions were ok. But the pull-ups and burpees… ugh.

I originally set out to do three sets – 20/20/10 – but after doing the first set of 20, I decided I’d just suffer through a set of 30 to be done. My pull-ups started as jumping but I did about 15 kipping pull-ups in the round of 30 so tried to mix it up a bit. The burpees were a slog. 5 at a time.

tired-just-tired

Joe no-repped me at one point, jokingly, but he was right. My burpees are not legit burpees. I don’t raise my arms over my head. I do jump, but find that the whole full extension thing doesn’t do me any favors. Throwing my arms over my head for no good reason is a good way to not only make me slow way the heck down but also really want to stop… a lot.

Ultimately I was happy with the results. Took me 22:51. We had a 30 minute time cap and I was closer to 20 than 30, which was good. πŸ™‚

Considering how sore I was when i went in today, I’ll take it. Now I’m done for a bit.

Great work Joe! And thanks Bill (and Joe & Logan) for the encouragement. πŸ™‚ Hope everybody has a great day!

Drop and Give me 50! 50! 50! 50! and 50 more!

Forgive me community, it’s been four days since my last workout… (I don’t know why but I always feel like I need to confess such things when it’s been a few days.) Soccer season is back with a vengeance and my weekends are not my own any more. Sigh.

Even so, it’s Monday and that means it’s time to get back to the box. Last time I was in was Thursday. I don’t usually get in on Fridays and this past weekend we were on soccer fields at the Air Force Academy both days, so that brings us back to Monday. Let’s get moving again, shall we?

garfield-mondayI felt ok this morning. Stiff, but not bad. Even so, after looking at the workout last night I knew I was going to get my butt kicked. I knew I should tape my knees but I ran into some computer issues with my work system that I had to resolve, so ran out of time. Knee sleeves in hand, I headed in to face the music.

Coach Larry was recovering from doing the workout himself as we came in. And we had a fun crew for him today — me, Lara, John, Dee, Kelli & Trey, along with Michael & Anthony.

We started with some mobility. I used the time with a foam roller to try and get my back and shoulders moving again. And then we did either a 400m run, 500m row, or 2 minutes on the bike. Of course I chose to row. πŸ™‚

When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:

  • 10 push-ups
  • 10 Russian kettlebell swings (just to eye level)
  • 10 kipping swings on the rig

box-jump-failFrom there we took a look at the workout itself:

  • 50 box jumps
  • 50 kettlebell swings
  • 50 knees-to-elbows
  • 50 wall-ball shots
  • 50 burpees
  • Rx – 30/24″ box, 70/53# KB, 30/20# wall ball
  • Level II – 24/20″ box, 53/35# KB, 20/14# wall ball
  • Level I – reduce to 30 reps for each movement, 20/16″ box, 35/25# KB, 14/10# wall ball

Our goal? Less than 25 minutes.

My approach was simple… a modified Level II:

  • 20″ step-ups
  • 53# kettle bell swings
  • knees-to-elbows, of which some were just knee raises but I did ok
  • 20# wall balls
  • normal burpees (though I usually don’t stand up all the way and tend to just hop off the ground)

72504741We were able to break it up into as many as 4 rounds, so I used this progression:

  • 20 reps
  • 10 reps
  • 10 reps
  • 10 reps

I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. πŸ™‚ Really the burpees were the worst part of this whole thing for me, as expected.

I finished in 22:20, which was under the 25 minute time cap, so I’ll take it. πŸ™‚ Everybody did great. John was doing it Rx with the 30″ box jumps and 70# kettle bell like a beast. Other than John though I think we all scaled somehow. And the boys did awesome to get through the 30 rep version I think. They were FAST.

So not bad for the first workout of the week! Great work everybody! And thanks for the encouragement Larry!

Ring the Dumbbells!

This week is a mess, but again I knew if I didn’t at least try to get into the box I might go a little crazier than normal. So AJ and I headed into the box for a Noon class with Coach Drea. And… funny enough… it was just the two of us in the class!

20-lbs-dumbbell1We started with some partner warm-ups…

  • 5 light dumbbell deadlifts, each side
  • while partner does 10 ring rows

Then…

  • 100 ft dumbbell farmer’s carry
  • while partner does 10 hip extensions on the GHD

I grabbed 30# dumbbells for all of that and I stayed there for the rest of the day. πŸ™‚

The workout itself was a 12 minute AMRAP:

  • dumbbell deadlifts, 9 reps
  • 6 burpees
  • dumbbell power cleans, 3 reps
  • weights: 60/40# Rx, 45/30# level II, 30/20# level I

I knew the burpees were going to be the worst part of the workout, but didn’t realize what a challenge the dumbbell deadlifts would be. I felt like I was the Hunchback of Notre Dame every time I touched the floor.

20170718_125800For the most part I did the cleans & deadlifts unbroken. I paused here or there with the deadlifts but never set down the dumbbells. Unfortunately the burpees weren’t the same. As feared, that was the challenge for this one. I struggled to stay consistent doing 3 and 3. Β The cleans were fun – it was light enough I could just swing the weights to my shoulder. πŸ™‚

I managed to get through 8 rounds plus 12 reps.

Meanwhile, AJ did the workout with with 15# dumbbells and got through 10 rounds + 16 reps. She did awesome.

When we were done, we did a bit of skill work with ring dips. I got through a little more than 1 round and I think AJ did too before she bailed to practice kicking up on the wall. πŸ™‚ The skill work was 3 rounds of:

  • 30 second hold at the locked out top of a ring dip
  • 15 second hold at the bottom of the ring dip
  • 10 strict ring dips

That first locked out hold on the rings made my arms get cranky, but by the end of one round my whole body was vibrating. The second hold I did for 25 seconds and that was all I could muster. At that point I bailed and decided it was time to get my stuff together.

So it was a good workout. Tomorrow is a rest day and then it sounds like Thursday will be a strength day — so I’m looking forward to that!

Thanks Drea! Hope you and the boys have a great day!

Battling Pride and Ego

Though I actually headed in for a Friday Hero WOD (amazing, I know, because usually I skip ’em!), I want to cover a few other things first… (Sorry, but this is a long one.)

Changing Goals

This has not been the best week. Last week wasn’t the best week ever. And yet, even in the craziness, I really want to keep chugging away at my fitness goals.Β But what are those goals? That was the question that came up this week amidst the meetings, scheduling issues, and general lack of motivation. What is my “why” for training these days?

listeWhen I started, my goal was simply to get off my butt and start moving again. As a computer geek and writer who works from home, I do a lot of sitting. And it was taking its toll. Thankfully I had help finding crossfit from my wife and friends.

Once I got started on my crossfit journey, it became about nutrition – switching to a paleo lifestyle, cutting out a lot of crap from our diet, and generally cleaning up what we consume on a weekly basis. Though we’ve ebbed and flowed a bit over the last 4 years, we’ve tried to remain fairly paleo when we put in the effort to do so. So that’s been a good change.

In 2013, I started at 248 pounds and got all the way to 201 at one point. Now I hover between 225 and 230 fairly regularly. I’d love to get down to 210 or 215, but inconsistent eating has made that a challenge. πŸ™‚

As things progressed, goals have shifted here and there. First, it was PRs. I went “heavy happy.” Or as I call it “let’s get frustrated when we plateau or our max lifts fade over time with injury or misuse.” Then it was “let’s learn some new skills” like pull-ups and handstands. Then it was “my running sucks, let’s work on that…”

And lately I’ve been struggling with body parts not allowing me to move as well as I’d like. Or with wacky mental states brought about by work or emotional stresses. Or generally not being able to work with folks and not slowing them down when we partner up here or there.

I guess what I’m saying is I’ve been kind of all over the place. πŸ™‚

That led to a great chat with Coach Drea on Thursday.

A Changed Focus…

Yesterday’s workout involved short sprints — a lot of them. And my history with sprinting is full of perilous tales of injuries, exhaustion, and nightmares of suicides during basketball practices in junior high school. My negative relationship with running in general really began even earlier than that with trying out for Little League baseball and sucking wind due to childhood asthma, throwing up after every practice. Sprints in junior high were better, but still sucked.

running-failTo say the least, I really don’t like running even though my running has improved over the last year. It has a long way to go. My knees and hips don’t like it much, and I have a tenuous relationship with those parts of my anatomy already.

So I suggested that perhaps it was a good day to sit down and chat with Coach Drea about where we go from here.

First, we covered the Lurong Challenge and the benefits of going with a macro reboot to our nutrition at home. Long story short, it didn’t work for Ev because of the measuring and it didn’t work for me because I don’t think we have the numbers right. We’ll play with the numbers and I’ll try and continue with macros as we work to stay a bit more paleo with some rice and sweet potatoes added for good measure.

It was good as a reset. Workouts didn’t work well for us for a variety of scheduling reasons, but it was still a good opportunity to just get our lives back to a bit healthier eating.

7ddab0239cdee568d2b75c5c092c03e1Second, we chatted about my general lack of focus during workouts these days. Some of that is emotional, which I think has been masked for years as I increased my use of alcohol as a calming agent. That’s just my opinion, but I have to say it’s been very interesting cutting alcohol down to maybe once a week and watching my mental state during the week. Sleep has been more productive idea-wise than in a very long time even if it’s not exactly “better” as far as length of sleep or recovery.

I had a workout where my head really wasn’t in the game though I tried (see “Some Days Just Don’t Work Right“). And I just got frustrated with my performance. Heavy wasn’t good that day. And everything I did just got in the way. So I knew something needed to change.

Go Lighter and Faster

Drea suggested something I hadn’t really pondered much. Going light and focusing on quality of movement and speed.

Now the one thing I’ve maintained all the way along the way during my crossfit journey is that I’m not fast. In fact, I cringe whenever a coach tries to tell me to move faster. And Drea knows this all too well. πŸ™‚

That said, recently I came to the realization that scaling isn’t a bad thing. But I typically work my way down from Rx weights, not up from Level I weights. And even then, I typically try to go as heavy as my body will allow on any given day.

Shifting to starting at the bottom again was an odd thought.

1refu1

We chatted about the fact that even though we know we should scale sometimes, we find ourselves almost using that as an excuse when we talk about our performance. Drea even mentioned she’s working on that herself – like scaling down this week’s Double Grace and kicking ass with the lower weights. She got complimented on her time and she caught herself saying “thanks, but I scaled” — I fall into that all the time. (Not getting complimented, but adding the “but I scaled” phrase many times.)

I know I fall into the trap of “it’s not Rx so it doesn’t count” but if we take the idea that even though it’s a programmed workout, it’s OUR workout every time… that changes things.

So she suggested that I start back at the ground level again. Go with lighter weights for Β barbells, dumbbells, and medicine balls on those days that we do metcons. The goal there is to focus on good movement, larger sets, and faster times. But keep up with strength training on our heavy days.

I have to admit to balking a bit at the word “fast.”

1refxf

We talked about today’s workout and attempting to get through three rounds — doing wall balls with a lighter ball and doing them unbroken, lightening the deadlift weights and focusing on doing good touch-and-gos, and working on just keeping moving through the burpees.

Um. Sure. I nodded, smiled, and agreed to come in for Friday’s workout. Light deadlifts? Sure. Lighter wall balls? Sure. Burpees or bar-over-burpees? Ugh.

That said, it was a good chat and I ended up with some things to try. So thank you Drea!

Friday’s Workout – Scotty

Friday’s workouts are always hero WODs. And 9/10 times they include running, so I typically avoid them like the plague. I’m not afraid to admit that. But every once in a while one comes up that doesn’t include running and looks hard, but doable.

This was one of those.

My daughters were supposed to go do this one with me, but they decided to sleep in this morning. I can’t say I blame them. πŸ™‚ Coach Drea had an interesting group today… Jonathan & Sarah, Larry, Jed, and myself.

Hustle-1-120x149(As a brief confessional aside, I somehow managed to not eat this morning. So I was operating on a Spark drink and a Red H Nutrition “Hustle” pre-workout drink going in today. And afterwards I did a Progenex Recovery protein shake, followed up by an iced coffee with almond milk creamer — yeah, I’m not doing hot on the whole food thing today. Not sure I “hustled” much on the pre-workout either. πŸ™‚ )

We started with some banded hamstring stretches and then did a little 3 round warm-up:

  • 400m row (or something similar on the assault bike)
  • 20 fast step-ups on a box (24/20″)

I rowed and did 20″ step-ups, which was fine.

 

Hero-Scott-Deem
Scotty Hero WOD – more info at Crossfit mainsite

We went from there to warm-up with an empty barbell and add weight over 5 warm-up rounds of a few reps to get to our working weight for the workout.

 

  • “Scotty” Hero WOD
  • 11 minute AMRAP
  • 5 deadlifts (315/210#, 275/185#, 155/105#)
  • 18 wall balls (20/14# or 10/8#)
  • 17 burpees over the bar (or straight burpees)

I warmed up to 175#, which felt ok doing touch-and-go, and used a 14# wall ball. So definitely attempting to go with Drea’s idea of bigger sets, more reps, faster cycle times.

What I found was 5 deadlifts was easy and though the 18 wall balls wasn’t easy, it was doable at the lighter weight. I even managed the first set of 18 unbroken. The second set was split in two chunks of reps I think. And that third round was miserable, broken into many smaller sets.

b47aa02aae091b740c95f643d38aa508It was the burpees though that killed me very quickly. Usually bar-over-burpees are easier for me to get through, simply because I’m not standing all the way up in every burpee. But today… Wow. Not today. I was doing 2-4 at a time and struggling even with that.

Got through the first round and Drea suggested just stepping over the bar, not even jumping. I did that for the second and third round.

Made it through 2 rounds plus 27 reps — so I got through the deadlifts and wall balls of the third round, but only 4 burpees.

Yesterday, Drea said to shoot for 3 rounds. I was close…ish. πŸ™‚

Great work everybody. Jed was a beast and got through 4 or 5 rounds I think. Not sure how anybody else did, but they were humming along on the other side of the room. πŸ™‚

Thanks for the encouragement Drea. We’ll work on trying to speed up a bit. It definitely puts a different emphasis on my workouts, let me tell ya!

Have a great weekend folks!