Tag Archives: calorie row

A Rare Thing

Today I saw a unicorn. Or a four-leaf clover. I saw the mythical day occur that hasn’t happened in a long time – I did better than I expected. I exceeded my own expectations. Gasp.

Went in for an 8:30 workout this morning with my wife. Second day this week I got to work out with her, so it was a good way to start the day. We arrived to find Coach Bill getting ready for us and were joined by Todd, Melissa, and Lisa G. A good little crew.

t-rex-double-undersWe started with the same warm-up we did on Monday, so I’ll spare you the details. We did a bit of banded work for shoulders again, which was good. Only thing that was sore on me today was my quads and hamstrings – been that kind of a week. But I discovered that jumping rope in my No Bulls is a bit clunky, so I need to play around a bit to see what’s going on there.

As we finished up, we talked about the workout itself:

  • 25 minute AMRAP
  • Competitor
    • 20 push-ups
    • 30 sit-ups
    • 40 calorie row
  • Performance
    • 10 push-ups
    • 20 sit-ups
    • 30 calorie row

rower5We did a trial run with:

  • 5 push-ups
  • 10 sit-ups
  • and whatever calorie option we were going with – I chose 30

The idea was to see how much time we would need on the bike to approximate a 30 calorie row. I sprinted and did 30 calories in less than 90 seconds. (That was the only time that happened for the entire workout btw.) So we decided that if I had to get on the bike, it would be 90 seconds or 2 minutes there. Thankfully I never had to test that. πŸ™‚

I was shooting for 5 rounds plus a bit. I got into the row of the 7th round, so I am thrilled with that. Managed 6 full rounds plus the push-ups and sit-ups and got through 1 calorie on the rower (6+31). All of my rows were pretty consistent, between about 1:45 and 2:05. Definitely slowed down a bit as we moved on.

1w399lShockingly though my left bicep was getting a bit tired from the rowing, my push-ups felt good and I was able to bang out sets of 10 each time without stopping. That was a first. Usually that’s one of the first things to go. πŸ™‚

Ev did the Performance level as well, with knee push-ups and a combination of rowing and biking – and got through 6+10, so she was moving right along as well. I think everybody kicked some serious butt and continued to move through the whole thing.

It was a good day. I’ll take it. πŸ™‚ Great work everybody!

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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. πŸ™‚

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. πŸ™‚

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. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

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. πŸ™‚

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,Β 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. πŸ™‚

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

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™‚

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˜€