Tag Archives: calorie row

DNF but DNQ?

Today was a weird day of crossfit that started with a very rough night of sleep (or a lack thereof). Not sure what that boils down to, but it made for a rough workout.

Arrived with the whole clan for a change (Spring Break FTW) but we were far from alone. Coach Bill had a full house today. Dave, KB, Katie C, Katie E, Jonathan, Bri, Connie, and Todd joined us for a full class of 12 peeps. Made logistics a bit entertaining.

always-warm-up-thoroughlyWe started with a warm-up that was supposed to be 2 rounds of:

  • 1 minute row
  • 30 seconds jumping jacks
  • 30 seconds goblet squats

But ended up being (for me and a few others):

  • 1 minute single-unders
  • 30 seconds jumping jacks
  • 30 second goblet squats (I used a 45# kettlebell)

And then we did a mess of box jump and front squat warm-ups before dividing up into pairs so that one group could start and the other would go while they were resting.

  • Five 3-minute rounds of:
    • 10 front squats
    • 10 box jumps
    • Row for max calories (count your calories for your metcon total)
  • Rest 3 minutes between rounds.
  • Performance: Men, 135# squats and 30″ box; Women 95# squats and 24″ box
  • Fitness: (Drop to 4 rounds) Men, 75# squat, 20″ box; Women 55# squat, 16″ box

box-jump-failNow, during warm-up I did 24″ box jumps, so I know I can do them. But I had a feeling with the way my hamstrings were acting that front squats + box jumps would be a bit rough, so I lowered it to 20″. And even that turned out to be too much.

  • Round 1: 10x 135# front squats, 10x 20″ box jumps, 29 calories
  • Round 2: 10x 135# front squats, 10x 20″ step-ups, 22 calories
  • Round 3: 5x 135# front squats and couldn’t convince my knees to do the job, so rowed 90 seconds (24 calories)
  • Round 4: Bill had me switch to 1 minute assault bike, 1 minute break, 1 minute calorie row (17 calories)
  • Round 5: same as round 4, 20 calories
  • Total calories: 112 (average 22.4 per round)

What happened? Round 1 I missed a box jump and that threw me a bit off.Β Round 2 my left knee really started giving me trouble. Round 3 that knee got very cranky and I knew if I didn’t trust it on front squats that I wasn’t going to trust it on box jumps.

Meanwhile, everybody else was bouncing right along. Jonathan finished 107 total calories, averaging a bit better than 20 calories a round while doing actual 30″ box jumps. Todd was flying right along too.

I just didn’t trust my body after that first box jump miss and as the knee got crankier and crankier I knew I should just cool my jets.

Quick note: I still hate the assault bike. I did the round 4 minute ok, but my round 5 minute was all over the place. I much prefer rowing.

dfl-dnf-dns

In the spectrum of DFL > DNF > DNS I think DNQ (Did Not Quit) or FBS (Finished But Scaled) need to fit in somewhere… I didn’t exactly quit, but I stopped the workout we were doing and adapted it per my coach’s suggestions to keep moving. And I swore like a sailor a good portion of those last 4 rounds.

Just not my day. Good work folks. πŸ™‚

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Twofer 24 hours

It’s Tuesday, but don’t let that fool you. I did get a workout in yesterday. Went in last night for a 4:45 class with Ev and this morning for the 8:30 class. That’s two workouts in less than 18 hours. Kind of did that over the weekend between 18.1 and Kiana’s WOD too. Not sure how wise it is, but I’m still moving so we’ll count it. πŸ™‚

So this post will be in two parts… Last night and today.

Last Night

Monday morning was messed up, but we had the potential to work in a 4:45 workout yesterday afternoon. So I went in with Ev for a class with Coach Isaac.

push-press

When we got there, Isaac & Jordan were both doing 18.1, so we cheered them on and warmed up a bit. By the end, Isaac was pretty wiped out (he’d been sick a few days) but he recovered a bit and was able to lead us through the warm-up and WOD.

We were definitely not alone either… Pretty good crowd – Jonathan, Katie, Deana & Marino, Karen, Jake, Steve, and Shaun. As you might imagine, there was a lot of good natured banter. πŸ™‚

old_windmillThe warm-up was a new one…

  • windmills
  • lunge reaches
  • I’s, Y’s and T’s on the floor, face down
  • single-unders (running ones HA!)
  • side planks

We did a little warm-up with the movements of the day – the push press and the power clean. But pretty much we jumped right in.

  • Performance
    • 21-15-9 reps for time of:
    • Push presses
    • Power cleans
    • 115/75#
  • Fitness
    • 12-9-6 reps
    • 95/65#

January 21, 2016 at 0141PM (1)When putting some weight on the bar, 95# felt pretty good but 115# was a bit hinky after 18.1, so I decided to go with the Performance reps with the Fitness weight.

  • 21-15-9
  • Push press & power cleans
  • 95#

We were shooting for 8-10 minutes. I was just shooting for finishing and continuing to move. πŸ™‚

I finished in 6:44. Just a wee bit under the 8 minute goal. πŸ™‚ So I probably should have upped the weight to 105#. πŸ™‚

Ev moved pretty well herself, doing 21-15-9 with 65# on the bar and finishing in 6:16.

It’s very rare I finish UNDER the time they want us to shoot for, so I was quite happy with both our scores. πŸ™‚

Today

Today was a bit more normal for me, so I could squeak into an 8:30 class with Coach Drea. We had another great group though, with Caleb, Melissa, Logan, and Dave.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We did the same warm-up as last night, but added more single-under and double-under practice as well as some bear crawls, pike push-ups banded shoulder work, and banded good mornings. Once all that was done, we did a little rowing work, talked about HSPUs and rope climbs, and then tackled the workout.

  • 3 rounds for time:
    • performance
      • 21-cal. row
      • 9 handstand push-ups
      • 2 rope climbs, 15-ft. rope
    • fitness
      • 15-cal. row
      • 12 push-ups
      • 3 lay-to-stand rope climbs

This one got a little hairy in spots (*cough* HSPUs *cough*) but my version of the workout became:

  • 3 rounds for time
    • 21 calorie row
    • 9 kipping handstand push-ups (or as many as I could do before dropping to pike push-ups)
    • 2 attempts to jump and lock feet on the rope and 2 lay-to-stands

sportsrow-800pxI was not fast. Finished in 13:06.

  • Rows went well. I finished 21 calories in 1:01, 1:20, and 1:31
  • HSPUs – did 5 and 4 in the first round, 5 plus 4 pike push ups in the second, and 2 plus 7 pike push ups in the third
  • rope climbs went pretty well – getting better at locking my feet. just have to make it a bit more sturdy so I can stand and pull myself up to the top. getting there a little at a time

Slow and steady today. I’ll take it. πŸ™‚

So there you have it… Two days in one. Woot! Thanks Isaac & Drea for the fun classes. Great work folks!

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. πŸ™‚

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. πŸ™‚

  • 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. πŸ™‚

  • 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. πŸ™‚
  • 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. πŸ™‚

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

Have a great weekend folks!!

Tabata Heck

Yesterday did not involve much movement, but I was pretty productive, so I’ll take it. πŸ™‚

Today however, we made it in for an 8:30 class. Only day of the week this week where I had a chance to work out with my wife, which was nice. Coach Bill had a good group – Drea, Todd & Melissa, and Lara, plus the two of us.

We started with the same warm-up we’ve been doing, and some parts of it were a little easier today (middle split “leg overs”), though the stationary lunges and ATYT arm swings with 5# plates were still a challenge.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humorOnce that was done, we started talking about today’s WOD, which involved several movements. Good old Tabata. Five different movements. 8 rounds of 20 seconds on, 10 seconds off, for each. Plus a minute rest in-between. 20 seconds of work should be easy, right? HAHAHAHA

As I mentioned today, I think “Tabata” is just a Japanese word for “H-E-Double-Hockey-Sticks.” πŸ™‚Β Joking aside, it was a great workout – but man was it a challenge.

We warmed up some back squats, tried out some L-sit variations, looked at some ring row variations, talked about handstand holds, and glanced at the rower. We’ve been doing a lot of rowing in recent weeks, so that was a given.

The class was big enough there was no way we could all row or ring row at the same time (only 4 sets of rings and 4 rowers), so we split up a bit. Todd and I started on L-sits. Ev started on ring rows. And the rest started with back squats.

metcon definitionThe workout was:

  • MetCon – AMRAP
  • Performance:
    • Tabata back squats, 65/45 lb.
    • Rest 1 minute
    • Tabata L-sit hold
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata handstand hold against wall
    • Rest 1 minute
    • Tabata row
  • Fitness:
    • Tabata air squat
    • Rest 1 minute
    • Tabata knee tuck on parallettes
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata pike hold
    • Rest 1 minute
    • Tabata row
  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. For row, count calories rowed.

Sure. Let’s do that. πŸ™‚

l-sit-hold
Definitely not MY L-sits

So I did:

  • L-sit holds on the floor, simply trying to hold my feet off the floor for 20 seconds
  • Ring rows
  • Handstand holds on the wall
  • Calorie row
  • Back squats 65#

How’d it go?Β Let’s see…

  • L-sits – 20s, 20s, 20s, 20s, 18s, 13s, 12s, 8s = 131
  • Ring rows – 8, 8, 8, 8, 7, 6, 6, 5 = 56
  • Handstand holds – 20s, 20s, 20s, 20s, 15s, 15s, 10s, 5s = 125
  • Calorie row – 48 calories total
  • Back squats – 8, 8, 8, 7, 7, 7, 5, 5 = 55
  • Total score – 415

Doing L-sits at the beginning of that may have been a poor choice, but I think L-sits at the end might have been worse!

This was a hell of a workout. Everybody did awesome. Hopefully my quads will forgive me soon. πŸ™‚

Great work 8:30 class and thanks Bill!

 

Snap-Crackle-Pop

It’s Monday and nobody really wanted to get moving this morning. But we did. The new 2 year old Blue Healer puppy running around our house made sure of that.

rice-crispies-snap-crackle-pop-memeOnce everybody was off to school and I got a little started for work, it was time to head into the box for the first workout of the week. Coach Drea had a good group of folks today – we had Clare, Todd & Melissa, Lara, and Logan.

We started with a new warm-up that involved stretching, lunges, and torturous lacrosse balls — but it was still better than a minute of single-unders followed by a minute of jumping jacks, so I think I’ll survive. πŸ™‚

The workout involved Turkish get-ups, so we did some refresher with those, a bit more with ring dip variations, and a quick discussion of rowing and assault bikes. Todd was nice enough last week to give up a rower, so I took one for the team and used an assault bike today. Probably a really poor decision made for a really good reason. πŸ™‚

  • Metcon – rounds and reps
  • 20 minute AMRAP
    • 20/15 calorie row
    • 15 ring dips (performance) or 10 band- or foot-assisted ring dips (fitness)
    • 10 Turkish get-ups (40/25# dumbbell) (performance) or 5 Turkish get-ups (20/15# dumbbell) (fitness)
assault-bike
Evil, Evil, Evil Devil’s Tricycle

I varied it a little bit (shocking):

  • Tried for 25 calories on the assault bike
  • 10 ring dips
  • 5 Turkish get-ups with a 15# dumbbell

I’m honestly not sure which was the worst part of this one for me — the get-ups or the assault bike. But I’m leaning towards the bike. That damn Devil’s Tricycle.

So how’d it go?

  • 25 calories, 10 ring dips, 5 get-ups (knee pop)
  • 21 calories, 10 ring dips, 5 get-ups
  • 19 calories, 10 ring dips, 5 get-ups
  • 13 calories
  • (average: 21.5 calories or so)

The Devil’s Tricycle is not a good piece of equipment for me. It makes my knees and shoulders hurt like no other equipment at the box. So it’s likely something I need to do more often (a mental struggle at best, a physical one at worst). I literally pushed to 9 or 10 calories and had to stop dead because either my knees were burning or my shoulders were.

Gymnastics-ringsRing dips actually went ok today. Mostly I did sets of 3 or 2, which took a while, but I didn’t require a band or jump to finish them off. My last couple were really rough singles, but I did ’em. It’s amazing how much better they were than a couple of weeks ago when we did 40 push-ups before we attempted ring dips and I couldn’t do more than a couple really ragged ones. πŸ™‚

Turkish Get-ups are one of those independent movements (i.e. single arm, not two arms) that have always given me issues. I have pulled a groin doing them in the past (day after a sprinting WOD). And the mobility in my shoulders and hips has usually been a limiting factor.

Today I was very very tentative with them. I started out with a 15# dumbbell and actually dropped it while we were warming up. Simply trying to get the movement down with a arm straightened overhead was challenging by itself.Β The only bad part was a pop in my left knee during the 1st set of 5. I’ve gone ahead and iced it and it doesn’t seem to be much worse for the wear, but I’ll keep an eye on it.

icing-kneeBut during the workout, I did three sets of 5 alternating Turkish get-ups today and did ok with them. Definitely not pretty, but more consistent every time than ever before. So I’ll count that as solid progress.

So I made it through 3 full rounds + 13 calories. It was a struggle and I’ll take it.

Now I should get some work done. πŸ™‚

Great work 8:30 class! And next time I’m claiming a rower. πŸ˜€

Abs may hurt tomorrow

Though I really wanted to get in to try yesterday’s workout (looked like a good shoulder killer), my day was nuts so I couldn’t make it in. So I was glad that today worked out.

jumping-jacks-5JBrue-clipartUsually it’s a day I get to work out with my wife, but she was asked to speak to the preschool class of another member, Connie, about being a veterinarian. Both of them are very brave to be surrounded by so many wee ones. πŸ™‚ So we missed her today, but marshaled on. (She’s hoping to get into one of the afternoon classes.)

Coach Drea had a good sized class today. Matt & Abigail, Sarah, Logan, Todd & Melissa, plus yours truly. We started with this week’s warm-up where one minute of jump rope and one minute of jumping jacks is STILL a challenge. Go figure.

When we were good and warm we worked on some GHD sit-up practice, first on the floor, then on the GHD machines themselves. And after that we went through a bit of rowing practice. Both were definitely useful, though I have to admit to not liking doing GHDs in the middle of a workout because getting in and out of the apparatus is less than graceful for me, so I didn’t want to hold anyone up.

There was some debate over who would row vs. who would use the assault bikes and Todd was kind enough to volunteer to bike so I could row. Thanks Todd. My knees appreciated it. πŸ™‚

new-ghd-header2Today’s workout was…

  • Metcon
  • Performance:
    • 4 rounds for time of:
    • 30/20-cal. row
    • 30 GHD sit-ups to parallel
  • Fitness
    • 4 rounds for time of:
    • 20/15-cal. row
    • 30 AbMat sit-ups

The goal was to stay consistent on the row times and really focus on that GHD movement of bending the knees on the way back and pushing them down for a little momentum (and to engage the glutes) on the way back up .

Well, I wasn’t very consistent on my rows. My times went from around 1:25 for my fastest to about 2 minutes for my slowest (last round). I think the middle two rounds were around 1:45.

But those GHD sit-ups on the floor were a challenge. First round I did big sets of 10. That fell apart from the second round on and I can feel my abs now. Definitely a bit more challenging than typical butterfly sit-ups.

Drea said the times in earlier classes were around 11-14 minutes. I finished in 14:46 and I’m pleased with that. Though I wasn’t competing with anybody else, I was pleased to see that I wasn’t the last one done today. I was pushing the whole way through and I will definitely feel that push for the rest of today and the next day or two.

209l8w

Woot! Thanks for the encouragement Caleb — hope the 9:30 class went well!

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!