Tag Archives: burpees

Hansen Kicked My Butt

I let myself down a bit today. It happens from time to time.

Went in for the 8:30 class with Coach Drea today in a decent mood. Improvement over yesterday. And KB came in, so we had twice the fun. (She kicked butt today.)

always-warm-up-thoroughlyWe did a warm-up:

  • 30 seconds on assault bike
  • 4 Turkish get-ups (I think I used a 15# dumbbell, but they were still awful)
  • 8 push-ups
  • 5 interesting lunge stretches
  • 4 fish flops (hollow body hold to superman, back to hollow body – flopping on the floor)

And I feel like I’m missing something, but my brain is shot. But from there it was some kettle bell swing warm-ups and GHD sit-up work.

Our workout today was Hansen, a Hero WOD named for Marine Staff Sgt Daniel Hansen. He died February 14, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

HeroDanielHansen
Marine Staff Sgt Daniel Hansen
  • Competitor, 5 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 2-pood kettlebell (70#)
    • Women: 1.5-pood kettlebell (53#)
  • Performance, 4 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 1.5-pood kettlebell (53#)
    • Women: 1-pood kettlebell (35#)
  • Fitness, 4 rounds for time of:
    • 20 kettlebell swings
    • 20 burpees
    • 20 sit-ups
    • Men: 1-pood kettlebell (35#)
    • Women: ½- pood kettlebell (20#)

I think I would have been better without the burpees. Like always, they threw my shoulders out of whack. And when combined with the KBS… ugh.

dnf-trumps-dnsStaff Sgt Hansen kicked my butt.

  • Round 1 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 2 – 10 70# KBS, 20 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 3 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 4 – 20 70# KBS, 10 53# KBS

Stopped at 30 minutes. I didn’t want to subject myself to any more burpees. My left arm, from elbow to shoulder, was pissed off. I used that as an excuse.

I could couch that as “listening to my body,” but that’s a bunch of bull. I could have struggled my way through those 30 burpees and the GHD sit-ups. We had a 35 minute time cap and I could have finished.

But I chose to quit. Damn. KB finished. I should have finished.

Sorry I let you down Staff Sgt. Hansen.

I will try to remember that Did Not Finish is still better than Did Not Start. But damn.

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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. 🙂

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. 🙂

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. 🙂 And, as I said, AJ did awesome on the bike with KB. 🙂

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. 🙂

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, 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. 🙂

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

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 🙂
  • 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! 😉

Burpees Still Suck

In case you were wondering, burpees still suck. Such a simple movement – throwing yourself at the ground and then hopping up again. And yet it inevitably fries something on me, especially my shoulders. Yup. That kind of a Monday.

lemmling-Cartoon-owl-African-800pxMade it in for an 8:30 workout to see if it would adjust my mood any. Was a cranky bear yesterday (I felt bad afterwards). Not sure if it was the time change (daylight savings time is stupid) or the fact that I ate pizza, drank soda, had cookies, AND candy on Saturday night. Might have been a combination of things (day had a rough start).

But that was yesterday. What would today hold? Technical difficulties and burpees. Damn burpees.

There were a few of us with Coach Drea this morning – Dave, Emily, KB, and myself. And I think we were all a little owly.

We started with 2 minutes on the rower or bike and then did 2 rounds of:

  • 15 overhead lunges (step forward for first set, step back for second)
  • 20 second hollow body hold (first set), 20 seconds of hollow body rocks (second)
  • 20 second arch body hold (first set), 20 seconds of arch body rocks (second)
  • 10 PVC passthrus
  • 10 false grip ring rows

illustrated-squatFrom there it was to some air squat practice, some back squat practice, and then back squat warm-ups and burpee warm-ups.

  • Metcon: Rounds and Reps
  • 20 minute AMRAP
  • Performance
    • 20 burpees
    • 10x 3/4 body weight back squats

Yeah, burpees were the worst part of that whole thing, though the squats got more difficult as I went on.  I used 165# for my 3/4 body weight back squats and normal burpees.

It was recommended we use this as practice for the two-footed hop method of burpees that’s being used in the Open this year, or mix that with some step-in style burpees. I did the first 45 burpees with the hopping style and the rest were mostly step-ins.

Made it through 4 full rounds plus 14 more burpees in the 20 minutes.

burpees-suck-white-e1415664950623

My issue was my right shoulder. It got very cranky, as it always does, creating longer and longer breaks in both burpees and back squats. But I felt like most of my squats were pretty good and my burpees, at least the first couple of rounds, were decent.

Everybody was hopping. And Emily was shouting at me for motivation during the workout, which I appreciated. 5 more minutes! 2 more minutes! Time was going very slowly it seemed. 🙂

Anyway – great work 8:30 class and thanks Drea!

Another Twofer

This week has just continued to be wacky. Ended up going to a 4:45 class on Wednesday night and the 8:30 class on Thursday morning, so I’m just rolling them together again.

Wednesday – A Deadlift Deficit

Yesterday started with a meeting, which led me to Coach Shaun’s 4:45 class in the evening. It was me, Sean, and Jonathan. We started with some foam rolling and moved into the week’s warm-up before jumping into deadlift skill work.

Barbell_Deadlift

But the meat of the workout was deficit deadlifts. Essentially as my 17 year old put it, “deadlifts on platform shoes.” Sure, it was kind of like that.

The idea is that by standing on plates, you have to reach a bit further down, which if you do enough — hopefully it will help strengthen the pull when things get really heavy with a regular deadlift. Apparently there is some controversy with them. (BarBend has a great article about them.)

We started out pretty low on the height and I really didn’t go very far up from that. I started with a set of 10# plates and moved to 15# plates. The workout was 5 x 3 Deficit Deadlifts, so five sets of three with increasing weight.

weight-plates-299537_960_720First we warmed up with a few sets:

  • 135# x5
  • 185# x3
  • 205# x3

And then we started on 10# plates:

  • 225# x3
  • 245# x3

I decided to go up in weight and plate height, so shifted to 15# plates.

  • 265# x3
  • 295# x3 (in retrospect a bit too big of a jump)
  • 315# x1 (got one very wobbly kneed deadlift up and dropped after that)

That last rep was ugly. I’ve never had my left knee shake like that before, but that whole left hamstring and hip were telling me off a bit even at 295#. I should have done 285# and 305# I think, but of course I just threw plates on without thinking a whole lot.

I wasn’t hurt by it, but I definitely should have scaled back a bit towards the end.

Fun, laid back class. Thanks Shaun and great work guys!

Thursday – Burpees Say What?

And then today I went in with Ev to the 8:30 class with Coach Bill. We had a good crew – Todd & Melissa and KB joined us. It was great to have KB back!

burpees-suck-white-e1415664950623We went through the warm-up with Bill and then did some additional work to get shoulders and wrists all limbered up for the movements to come. Shoulders were a little fried, but as always the wrists got fired up by the back and forth work we put them through. Good for cleans, but it didn’t make them happy.

And then we started warming up for hanging squat cleans and burpee C2B. Mostly squat cleans. PVC pipe. Empty barbell. Light weight (95#). Heavier weight (115#). And I had weights out to go to 125# but decided to stay at 115# to try and get through the first set of squat cleans unbroken.

The workout was:

  • 12-9-6 reps for time of:
    • Hang squat cleans (125/85# Performance or 65/45# Fitness)
    • Burpee chest-to-bar pull-ups (Performance) or Burpees (Fitness)

My workout ended up being:

  • 12-9-6
  • Hang squat cleans @ 115#
  • Mix of burpee c2b and regular burpees

My hanging squat cleans actually felt ok at the lower weight once I got going. But I was struggling to find a way to do jumping chest to bars today. I could do regular c2b but failed multiple times at jumping ones on a lower bar.

CrossFit-Moves-Chest-To-Bar-Kipping-Pull-Up

Bill said to shoot for 8-10 minutes and I laughed, but it kept me at the lower weight. I still struggle with squat cleans and even 125# this past weekend for Kiana’s WOD was a bit of a challenge.

So how’d it go? Well, Ev did the workout with 55# hang squat cleans and jumping C2B burpees, finishing in 6:08. I wasn’t quite that quick. 🙂

  • 12 hang squat cleans @ 115# – paused with bar on thighs, but didn’t put it down
  • 6 slow burpee + c2b
  • 6 slow burpees
  • 9 hang squat cleans – I know I broke it up but don’t remember quite how – might have been 3-3-3
  • 9 slow burpees
  • 6 hang squat cleans – broke it into 3 and 3
  • 6 slow burpees
  • 7:27

My burpee + regular c2b combination was SLOOOW and I had to keep coaxing myself back up to the bar after each burpee. I decided that if I continued that way I’d still be going at the 10 minute mark — though the c2b’s were good, it was very slow from floor to bar. So switching to more “regular” burpees was a better solution.

But I was happy with the result. I got done in under 8. Mission accomplished.

Great work 8:30 class! You were all moving right along!

 

You’re walking on your hands down a tunnel…

Yesterday was not a great day and it led to a not great night of sleep, so today has been a struggle. Momentum has been difficult to come by. Thus the desperate need for a workout to fire me up a little.

Made it in for an 8:30 class with Coach Drea, Melissa, Logan, and Brent. Nice small class to work through the interesting assortment of movements for the day.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Started with the same warm-up as yesterday and then talked about the workout.

  • Score Type:: Rounds and Reps, Complete as many rounds as possible in 15 minutes
  • Performance:
    • 3 attempts max distance handstand walk or 50-ft.
    • 15 burpees
    • 20 single-leg squats, alternating
  • Fitness:
    • 5 arounds-the-worlds
    • 12 burpees
    • 20 single-leg squats, alternating

Two movements I struggle with mightily and burpees, which don’t like me either.

But we went through a whole range of options for the handstand walk and pistols. With pistols, we did a almost a Russian dance on a stack of plates at one point. It was interesting to compare our figure four warm-up pistols, which seem to give me additional stability with the crossed leg, with the other variations we tried.

zack_the_tourist_cossack_dance_by_petro_hawczak-d6w03b1

And for handstand walks, it was even more interesting. We did “around the world” on a stack of weights, with toes on the plates and using arms to move us around the stack in a pike position. We did shoulder and hip touches on the wall, but walking ourselves up backwards from a plank. And then we did the most interesting variation of all… the box tunnel.

20180109_093716

This lovely contraption had us in a pike position, head and hands down between the boxes, with our feet up on the boxes. And then we moved down it, rocking slightly side to side. Inevitably my feet would work their way backwards as my arms would pull me forward and my pike position was more like laying my thighs on the box and trying to do a very awkward bear crawl — but it was entertaining nonetheless.

i-survivedSo we had 15 minutes to get as many rounds in as we could..

  • Round 1: 5 around the worlds on a three-plate stack, 15 burpees, and 15 Cossack pistol kicks on a three-plate stack
  • Round 2: Did the tunnel once, 15 burpees, and 15 Cossack pistol kicks
  • Round 3: 5 reps of angled shoulder-shoulder-hip-hip on the wall, 15 burpees, 15 Cossack pistol kicks
  • Round 4: 5 reps of angled shoulder-shoulder-hip-hip on the wall, 10 burpees
  • Total: 3 rounds plus 15 reps

This was hellish on shoulders, but also on quads. Surprisingly so. I was a sweaty mess at the end.

Brent did a few actual handstand walks, which was awesome. And Brent & Melissa did awesome with pistols. Logan and I were chugging through our pistols and variations as best we could. 🙂

Great work 8:30 class! Thanks Drea for a fun one! Back at it on Thursday morning!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. 🙂

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. 🙂

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. 🙂

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. 🙂
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. 🙂

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? 🙂

Have a great weekend folks!!