Tag Archives: burpees

Sneaky Team WOD

So nothing much to report for yesterday beyond starting the new nutrition challenge at the box. Sleep killed me automatically out of the gate, since I think I may have accumulated 4-5 hours between Thursday night and Friday morning. Thursday I didn’t get to bed until about 11 and Friday morning my family got up at 4 to hit a 5am workout, so I was messed up on both sides of the equation. Food wise I think I did ok, though I probably didn’t eat enough calories (1600 calories roughly).

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageToday however was better sleep-wise. Crashed about 10:15 and didn’t start stirring until 5, but stayed in bed after my wife headed to work for another hour plus of sleep. Gauging that at roughly 8.5 hours. I was up a few times (all this water we’re drinking really makes you have to pee) — but had blocks of about 2 hours, 5 hours, and 1 or so hours. Better night all the way around.

Got up, had breakfast, and started the day with a team workout at Continuum.

Let’s just say… this one snuck up on us. We started with the week’s warm-up (a minute of jump rope and a minute of jumping jacks still seems like forever) and then broke into teams of 3 (we had a lot of bodies). The workout was written for teams of 2, but Drea quickly figured it out for teams of 3.

Jonathan, AJ, and I teamed up today. We had two bars – one 95# men’s bar and a 35# bar for AJ – we added 30 reps and added another “station” for the resting team members to do a hollow body hold while the other resting member did a plank. One person was always moving.

  • Olympic weightsFor time with a partner (60 reps) or team of 3 (90 reps):
    • Power Cleans #95/65
    • Air Squats
    • Sit-ups
    • Thrusters #95/65
    • Burpees
  • one team member does the movement, one does a plank (and if there’s a third person, one does a hollow body hold)
  • break up the reps however you need

I kicked us off in the order, then Jonathan, then AJ, and we just rotated through the stations. Honestly it wasn’t bad until we hit the thrusters, though my abs were yelling loudly after Thursday’s GHD sit-up and row-fest. High plank plus actual honest to goodness hollow body holds wrecked havoc on my abs.

2013-thrusters-combined
Much better thrusters than mine. πŸ™‚

At the thrusters, I had a couple of rounds where all I did was 5. And one when I did 10, but Jonathan and AJ did the rest. By that point all my planks were low planks (on my elbows) and hollow holds were knees up, not straight-legged — I was doing everything I could to save my shoulders.

And the burpees. Ugh. I managed to do three sets of 10 pretty quickly, but they were not comfortable at all. πŸ™‚

We finished all 450 reps in 27:05, which was pretty good I thought. We never really stopped moving, though I have to say some of my transitions to and from the floor were a bit slow. Even with that — I’m pleased. Doing 10 burpees in a row was out of character. πŸ™‚

Jonathan really killed the thrusters, knocking out 20 in one go. And AJ hung in with us the whole way.

Since then, we did some grocery shopping, fixed lunch, and are watching a new dog we may be adopting soon. Yeah — just another crazy day at our house.

Great work everybody who came to the team WOD! Nice to see all the faces!

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30 minutes, a handful of reps at a time

Saturdays have been hit and miss for a while. Sometimes we have had soccer in the way. Sometimes I’ve felt like doing two WODs back to back (gymnastics + team) is a good way to sucker punch my body into not moving much beyond those two events. And sometimes we can sneak in a team WOD without too much trouble. Today was a good day to sneak one in.

1zdjhy

Though Ev was working, I headed in with the girls and we had no idea what we were in for. Jimmy did a great job with this one, though wow I’m glad I have a day to recover now. πŸ™‚

There were a lot of us there to do the workout today. By the time we broke out into teams of two or three, I hopped into a team with Caleb & Marino, Mickey worked with Carrie, and AJ worked with Kaila and her friend. We all got our sweat equity in today, let me tell you!

The warm-up started out as a traditional Jimmy warm-up – 400m run – and then we came back in and did a hybrid of a few things from Nicole and some traditional Jimmy moves, from air squats to arm swings, Spider-man lunges to hamstring flossing, we definitely hit a few things today. And then after some barbell movement refreshers with an empty barbell (thrusters, sumo deadlift high pulls, and push press), we got to work.

This was a 30 minute metcon…

  • Etre-en-nage-800px2 Person Team, 30 Min EMOM
  • At the beginning of each minute both partners will perform 3 burpees. Athletes will use the remaining time to complete:
    • Min 1: 7 SDHP
    • Min 2: 7 Thrusters
    • Min 3: 7 Push Press
  • **** Repeat for a total of 10 rounds*****
  • Men will use #95 or #75
  • Females will use #65 or #55

Did I say this was a doozy? It definitely was.

Teaming with Caleb & Marino, we split things up a little differently for the three of us.

  • 95# barbell
  • 5 SDHP
  • 5 thrusters
  • 5 push press

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd honestly, it was the thrusters and burpees that really killed me. After only a few rounds I had to stop doing burpees because my shoulders were burning. I even had one round where I couldn’t convince my body to do any burpees at all, and that’s when I chose to scale. Instead, I did push-ups for a bit and then scaled further to air squats. Burpees, push-ups, and air squats – none of them were really pretty.

Caleb & Marino pushed for sure. I was ok through 15-20 mins and then struggled after that. My reps got slower and slower and all I heard was “chest up, Brian” from Marino, which helped. And at least with the thrusters, I know the “rest break” got less and less, but we finished every round under the 1 minute time so we were doing ok I think.

Mickey said they scaled a few things for her with a 55# bar, but she fought through. And AJ, Kaila, and Kaila’s friend also chugged their way through.

This was a serious challenge to keep moving. I was good for about 5 rounds, but after 6 and 7 I was wondering if I was going to make it to 10. Thankfully Caleb & Marino didn’t give me much chance to think about it. πŸ™‚

Thanks guys!

Burpees. Why did it have to be burpees?

This weekend was another blur. Spent a good portion of it participating in an online gaming convention on Friday night and Saturday afternoon, which was fun. Did get to work out Friday and Saturday at least. And then Sunday I spent most of the day writing something close to 5,000 words on various projects.

1zaxahSo today I definitely needed to move. Due to some mysteries with the scheduling app we use at the box, I had no idea what was on the docket for today however. Thankfully I didn’t give it much thought and just headed in for the 8:30 class with Coach Drea.

We were joined by Melissa, Sarah, and Logan, plus two newcomers to the box — Matt and Abigail. They seem like fun folks!

What wasn’t fun? Looking at the board when I got there and seeing two things… Rowing (yay!). Burpees (boo!).

We started with the same warm-up we did with Nicole during Gymnastics class on Saturday… Animals, animals, everywhere… Bears. Spiders. Ducks. Crabs. Lunges. Ok, so that last one really wasn’t an animal, but we’ll get over it. πŸ™‚

burpees-suck-white-e1415664950623All I can say is I was pretty winded after the warm-up, so looking at doing burpees really wasn’t a great proposition.

We started with a rower refresher. Four of us would be able to row. Two of us did the assault bike instead. Sarah and Matt bravely volunteered for the devil’s trike. That left Logan, Melissa, Abigail, and I on the rowers.

The workout was:

  • 20 minute AMRAP (Performance)
    • 15 burpees
    • 30/20 calorie row
  • 15 minute AMRAP (Fitness)
    • 10 burpees
    • 20/10 calorie row

So how’d it go? We were supposed to shoot for 5-7 rounds in the time frame, averaging 1:15 or so on every row and managing a round in around 3-4 minutes.

Honestly, the first round wasn’t too bad until I got to the rower. My 15 burpees were done in about 90 seconds and then I took nearly 2 minutes to row 30 calories. Let’s just say it got slower from there.

By the time the 20 minutes were done, I made it through 4 rounds plus 12 burpees. So almost 4.5 rounds. And honestly I’ll take it.

Now I’m tired, but that’s nothing new or different. And back to our regularly scheduled Monday, we go! Great work, 8:30 class!

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!

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!