Tag Archives: calorie row

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!!

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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!

Row, Row, Row your Core…

So this will be a bit of a ramble, I apologize for that. Sleep was tough to find last night and today has not been all that conducive to being calm and collected, as you will see.

Worked for a bit and headed in for an 8:30 WOD this morning. Coach Drea had myself, Nicole, Jenny, and Logan. A fun group. πŸ™‚

l-sit-holdWe did the same warm-up as earlier in the week and then started work on the day’s activities. Most of it boiled down to figuring out which style of L-sit you wanted to do. Here were some of the varieties…

  • Sitting on the floor, legs straight in a wide V, put your hands on the floor on either side of one leg. Now lean forward and try to lift your leg off the floor while pointing your toes. Um. That didn’t work well for me on the right and only marginally better on the left.
  • Nicole suggested I prop my butt up off the floor on a weight plate, so we tried that and both sides were marginally better.
  • From there we tried pulling or legs together, knees and feet, and then lift them off the floor. That worked better for some reason.
  • Drea demonstrated a couple of ways to do one-leg tucks on the paralettes.
  • And lastly we tried on paralette bars doing a real L-sit. Nicole demo’d and held one nicely. I could hold a little bit.

rower5The other part was rowing. We worked on proper form, staying upright, only bending knees after the arms are straight, etc… I did try to be a bit more upright, tucking my elbows back, and adjusting the stirrups a bit (moving the grippy part to the ball of my foot instead of above or below it). So we’ll try those as we continue with rowing in the future.

What was the workout?

  • 5 rounds for time of:
  • 30-second L-sit hold
  • 30/20-cal. row

There were minor variations for Performance vs. Fitness levels, but it was essentially the same.Β Β And boy was this a challenge.

paralettes-pvcThe first round I did an L-sit on the paralettes in a 20 and 10 second chunk, but I held pretty straight for a little while before moving to the rower. The rest was me putting my butt on the floor and trying to hold my feet up off the ground. I had one round of that where I actually did 30 seconds — the rest were usually in fits and starts.

Took me 15:31 to get through the whole thing. 150 calories on the rower. 30 seconds combined of holds. Not too bad. I think the rowing was consistently in that 90-120 second range, so 10 minutes of rowing, 2.5 minutes of holds, and the rest was transition.

I’ll take it. πŸ™‚ I’m a little sore in the quads and abs now, but otherwise I think ok!

Great work everybody. Jenny & Nicole were rocking it. And Logan was doing great on the holds, pushing hard the whole time. I only beat him by a few seconds. πŸ™‚

So all is well up to this point. I chatted with Caleb and Melissa who were attending the 9:30 class and then headed out to the car to wind my way home.

The Second Workout…

20171012_101232That’s when I discovered the second workout for my morning. Changing a tire. πŸ™‚ Functional fitness indeed! I moved the car about 30 feet to a flatter part of the parking lot and set to work.

I’ve never changed the tire on our newest vehicle (a 2015) myself, but I have changed tires on many before it, so I grabbed the book and followed directions. In about 35 minutes, I was significantly dirtier than when I started, but had the spare on and motored out of the complex. Only injury was when I whacked my face on the undercarriage of the car trying to slide out. Not too bad.

20171012_101234

Honestly I only swore a few times during that process and just chugged through. These things happen. And if it was going to happen, I’m glad it happened somewhere I had plenty of space and not on the side of the road.

So good work 8:30 and 9:30 classes. πŸ™‚ I will likely not make it in tomorrow, but I will try and get in for part of Saturday’s fun before soccer madness.

Yay team!

Some Days You Just Need to Go to the Box

Sometimes it’s exhausting to pretend you have your shit together and cracks form in the carefully constructed mask you show the world. This weekend, my mask cracked a bit. And today I’m struggling.

image7Did I want to go to the box this morning? No. I wanted to wallow in self-pity. But I knew I needed to go even if it only helped dispel the funk for a little while.

I arrived and Coach Darcy was there for me, Val, and Melissa for the 8:30 class. We did a mess of stretching a la Coach Nicole, but pretty quickly dove into talking about the workout. Apparently it took some folks in the early classes nearly 40 minutes to complete, so we didn’t have a lot of time to waste.

So after warming up to our working weights, we dove right in.

  • Rx — 4 rounds for time of:
  • 25 push presses, 95/65#
  • 50-cal. row
  • 100 double-unders
  • Level II – lowered to 40 calories and 50 double-unders
  • Level I – lowered to 3 rounds, 20 push presses @ 55/35#, 30 calorie row, and 100 single-unders

I went with a 75# bar, 50 calories on the rower, and a smattering of double-under practice amidst 100 singles. So I’ll call it a modified Level II.

fd1910c2669bded6ca295754ac71b672--gym-fitness-fitness-humorMy push presses were on my toes, but my row was pretty consistently between 3-3:45 per 50 cals, and I did a lot of single unders and didn’t manage any doubles today. My last round of push presses took forever because I broke it into four sets, but my first round was all without putting the bar down.

But I finished in 30:10. Not too bad.

Tired now. And the funk will set in again after a while, but I’m hoping the endorphins help fight it off for a while longer.

Thanks Darcy!

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