Tag Archives: deadlifts

Two workouts to start the week

Some weeks don’t go according to plan. This week started with a snow day, which led to a late workout on Monday with Coach Nicole, and then I hit the 8:30 workout this morning with Coach Lara. I’ll do a similar night/day workout combination Thurs & Fri as well, so we’ll see how recovery is over the next 24 hours. πŸ™‚

But due to distractions at home last night, I didn’t get that workout written up — so this post will be longer than normal.

Pull-ups and wall balls

So last night at 4:45 I jumped into Coach Nicole’s class with a bunch of other folks. We had Ryan, Drew, Karen, Melissa S, Logan, and Cassie – a newcomer checking out our box. Not sure if it was the snow or the phase of the moon, but we were all a little goofy. πŸ™‚

jumping-jacks-5JBrue-clipartIt made the warm-up more entertaining:

  • Two rounds of
    • 1 minute of jumping jacks
    • 1 minute of high knees
    • 10 squats with a shoulder reach from the bottom of the squat
    • 5 scapular push-ups
  • Then we grabbed some medicine balls and did what felt like basketball drills for a minute each in pairs… I worked with Logan and we used a 14# ball.
    • Chest passes (standard basketball pass)
    • Rotational tosses (pass across the body, right to left, turn, then left to right)
    • Overhead passes (hands directly overhead – another solid b-ball pass)
    • Squat + chest pass to partner (squat to the bottom, then do a chest pass)

When all of that was done, we did a fair amount of warm-up with squat therapy and wall ball warm-ups before doing a bunch of pull-up warm-ups as well. And it’s a good thing because this workout was a doozy…

  • t-rex-hates-wall-ballsFor time:
    • Competitor
      • 50 wall-ball shots, 50 pull-ups
      • 35/35
      • 20/20
      • Men: 20-lb. ball to 10 ft.
      • Women: 14-lb. ball to 9 ft
    • Performance
      • 35/35
      • 20/20
      • 10/10

I’m not out of line when I say that 50 pull-ups in a row is insane. I already had it in my head that I might try splitting those reps between ring rows and pull-ups to try and keep from tearing. But that plan didn’t last long. We were shooting for 15 minutes or less. HA!

3-2-1-go… Suddenly I discovered I was using a 14# wall ball and when I tried shifting to ring rows, Nicole directed me back to the bar… so my workout looked like this:

  • survived-didnt-die50 wall balls with a 14# ball
  • 35 kipping pull-ups (longest set 10, shortest set 3-5) plus 2 ring rows
  • 35 wall balls
  • 20 kipping pull-ups
  • 20 wall balls
  • 10 kipping pull-ups (longest set 4, shortest set 1)
  • total time: 15:28

I was definitely the last one to finish, but I did finish — so I’ll take that. Plus, Nicole made it a point to compliment my pull-ups. I did ok. πŸ™‚

dnf-trumps-dns

Deadlifts – Heavy and plentiful

Then this morning I made it in for the 8:30 workout with Coach Lara. It was just me and Dave, but that was fine – it gave us lots of time to work on form.

We started with the warm-up:

  • sportsrow-800px2 rounds of…
    • 500m row (250m for 2nd round)
    • 10 inchworm to side plank, alternating sides
    • 10 single leg deadlift
    • 10 banded good mornings
    • 10 Cossack squats

And then we dove into a good deal of deadlift refresher, focusing on tightening the core at the bottom and making sure we pull our shoulders back. The latter is always a challenge for me, but I’m starting to feel it when I exaggerate the outer shoulder rotation — so that’s good. πŸ™‚

Barbell_DeadliftThe workout was 6 rounds of increasing weight: 10-10-5-5-3-3. Start at 50-60% of our one rep max and end at 80-85% of our one rep max. These days my one rep is 315#, so I had some math to do…

  • 135# x5 (warm-up) (43%)
  • 155# x5 (warm-up) (49%)
  • 165# x5 (warm-up) (52%)
  • 175# x10 (56%)
  • 195# x10 (62%)
  • 225# x5 (71%)
  • 245# x5 (78%)
  • 255# x3 (81%)
  • 265# x3 (84%)
  • Total lifted: 9885# (nearly 10,000# or roughly 5 tons)

Not bad for less than 30 minutes of work. πŸ™‚ I won’t say that some reps weren’t better than others, but I felt like I was able to tell when my shoulders were in the right place better today than I have in the past – so that’s progress.

Great work Dave and thanks Lara for all the good tips and encouragement. πŸ™‚

Now we’ll see how well we do with a bit more than 24 hours of rest between workouts. πŸ™‚

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DNF and Head Not in the Game

Some days it seems it’s not worth getting out of bed. I won’t go into details, but let’s just say that there’s a ton of uncertainty in my life, out of the blue, after yesterday afternoon and I’m having a hard time wrapping my head around it. I’m sort of stuck in this cycle:

Uncertainty => Doubt => Fear => Anxiety => Back to Uncertainty

fear-uncertainty-doubtDespite the uncertainty, I chose to head in for a workout this morning at Continuum, though a bit later than usual. I arrived as the 8:30 class was finishing up with Coach Drea. At 9:30 it was me, Andrew & Ashley, and Janiece. I did my best to keep a positive outlook, but it was hard even during the warm-up…

  • 2 rounds
  • 400m jog
  • 10 banded good mornings
  • 10 squat to stands
  • 10 ring rows
  • 10 banded kips (standing on the floor, band overhead, mostly working on body position between hollow body and Superman)

If I look back, I was even half-assing the warm-up and that should have been my first clue.

After that, we worked a bit on pull-ups, focusing on control and shifting between kipping and full pull-ups. And lastly we did a bit of deadlift work with a light bar (75# for me) and then warming up to our working weight. We did three sets of 3 pull-ups and 5 deadlifts, increasing weight as we went. I shifted to 135#, then 165#, then 185# and stuck there.

Barbell_DeadliftThe workout was:

  • 21-15-9 reps for time of:
    • Pull-ups
    • Deadlifts (225/155# Competitor, 135/95# Scaled)

I did kipping pull-ups and 185# touch and go deadlifts. And it started ok.

  • pull-ups — 21 broken up all over the place –12 in a row, then a mix of 1s, 2s, and 3s to get to 21
  • deadlifts — 21 in sets of 7
  • pull-ups — 15 broken up in 3s and 4s
  • deadlifts – got through 5 reps and then stopped

And then I couldn’t get going again. I realized later that I tore my hand during the pull-ups, but that wasn’t it. I just honestly couldn’t convince myself to pick the bar up again.

dead-lastOur time domain was around 8 minutes and I was stuck at the deadlift bar for over a minute trying to get those next 10 reps and just couldn’t.

This was a case where my mind and my body were not anywhere in the same zip code. I couldn’t leave the crap in my head outside and it crowded out any thoughts of just powering through and completing the workout.

I know “Did Not Finish” beats “Did Not Start,” but honestly I was done with 62 reps and only had 28 left to go. I should have just gotten off my ass and finished, so I am disappointed in that.

And I just cleaned up my bar and walked out. I didn’t stay for the cool-down. I didn’t congratulate my classmates on a job well done. I just removed myself from the equation.

you-lack-disciplineSome days are like that I guess, but it’s a discipline thing and I failed that today. I could pin it on a lack of sleep (I was restless and moved to the couch about 11:30, staying there until almost 6am). I could pin it on the uncertainty of the events going on with work. But it falls down to not having the discipline to set all that aside for the hour I was in the gym.

Sorry Drea. Good work 8:30 – y’all killed that workout!

A Little Yoga Before a Fight Gone Bad for Kids

So… the best laid plans of mice and men were thwarted this week.Β My plan was simple. Rest day on Friday. And the Saved by the Barbell workout at the box on Saturday morning.

Then my eldest sends me an innocent text on Friday morning. “Do you wanna go to yoga tonight?” [sic]

Suddenly I was presented with a choice. Do I use Friday as the rest day my body badly needs or do I try yoga with our new in-box Yogi Vanessa, which I’ve been wanting to do for a few weeks now?Β And just like that, we set up to go to the 5:45 yoga class with Yogi Vanessa on Friday night. πŸ™‚

A Little Yoga

Long ago we used to do yoga with Yogi Ridds at Continuum before we moved to the new location. And then we did yoga a few times with Ridds at CrossFit 719 on Saturday mornings as well. But it’s been a while. My yoga mat was literally and figuratively collecting dust in a corner of the basement. πŸ™‚

OMThough I’ve been more diligent about getting my CrossFit practice in at the box, I’ve not been good about my movement and breathing practice. It definitely goes hand in hand, so I’ve been a bit lax for sure.

Mickey and I arrived as they were recovering from Coach Shaun’s Strongman class at 4:45 and discovered that we were the only two for Vanessa’s 5:45 yoga class. That was actually pretty cool since I knew my body was not going to be the most graceful and flexy it’s ever been. πŸ™‚

Yoga with V is definitely different than Yoga with Ridds, and that was fine. Every teacher approaches things from their own experience and point of view, so I knew we’d be in a different space than before. But we just listened, watched, and did our best to keep up and achieve the intention of the practice.

Wally_meditating (1)
The Great Wally Llama (Animaniacs)

My body (shoulders & hips mostly) did not appreciate my intention to participate in some of the positions we hit, but I did my best to negotiate a tentative truce with any rebellious body parts as we worked our way through. And V was kind enough to provide some yoga blocks when I needed them at a few points in the progression.

We hit several new poses that will take some getting used to, and I’m sure I didn’t quite grok them all — but I did my best and enjoyed the journey. And in the last phase as we hit shavasana, I swear I zoned out at the end — and that was surprising.

As with all things, this will take some time, energy, and practice – but we appreciate what V is offering and will try and take advantage of it more often as time and schedules allow.

Thank you Vanessa! Namaste!

Fight Gone Bad for Kids (Saved by the Barbell)

Instead of a Team WOD this week, we did Saved by the Barbell, a fundraiser to help get CrossFit to kids – in schools, community centers, and CrossFit boxes around the world.

foundation-saved-by-the-barbell-workoutConsidering how important I think CrossFit has been for my own kids, I am a big fan of this effort. They did some of the early CrossFit Kids workouts at Continuum back in the day and have continued to get in and workout with us as often as their crazy schedules allow. I truly believe that the strength, endurance, and flexibility that CrossFit provides has helped them both stay relatively injury free through most of their soccer careers.

This fundraiser from CrossFit will help “fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children.” Hard to argue with that.

We didn’t sign up through main site, but instead decided to donate to the box directly and they can then collect it to donate up the chain to where it needs to be. Our justification: we didn’t need the T-shirt. πŸ™‚ But we definitely wanted to do the workout and toss a donation their direction.

fight-gone-bad-wodwellThe workout though? Ugh. It’s a variation on the Fight Gone Bad workout, which is short, vicious, and always a killer. Saved by the Barbell may have been light weights, but with the lack of rest it was just as deadly. πŸ™‚

  • 3 rounds for max reps of:
    • 1 minute of burpees
    • 1 minute of wall-ball shots
    • 1 minute of deadlifts
    • 1 minute of med-ball sit-ups
    • 1 minute of hang power cleans
    • Rest 1 minute
  • Men: 20-lb. ball, 115-lb. deadlifts and cleans
  • Women: 14-lb. ball, 75-lb. deadlifts and cleans

Yeah, silly me – I decided to go with Rx weights. 115# on the bar for deadlifts and power cleans. And a 20# medicine ball for wall balls.

1th9hbHow’d I do?

  • 14 burpees, 14 wall balls, 20 deadlifts, 16 sit-ups, 10 cleans
  • 13, 11, 13, 13, 13
  • 11, 10, 15, 15, 8
  • Total: 196 reps

How’d the rest of the clan do?

  • Ev got 218
  • AJ got 226
  • Mickey got 217

They all kicked butt. πŸ™‚ I was happy with almost hitting 200. Last time I did the true Fight Gone Bad (scaled) I hit 197, so I was pretty close.

Great work everybody! Was for a solid cause and I’m happy we got to do it. πŸ™‚

Conundrums and Deadlifts

This week brought a few things to a head in my crossfit journey.

  1. I use crossfit as a mental escape valve as much as a transformative tool.
  2. My body has some limits even if my mind doesn’t want to accept them.
  3. Listening to your coaches is a good thing.

Let’s take a step backwards though and talk about today’s WOD. And apologies in advance because this post gets really long at the end…

sportsrow-800pxMade it in for an 8:30 with Coach Drea. Ev & I were there with Lisa & KB. Another small morning crew, but we were cheered on by little Noah so it was all good. πŸ™‚

We started with 5 minutes of running, rowing, or biking. I chose rowing, because the other two options are silly. πŸ™‚ My rower was set for calories, so through 5 minutes of rowing I got to about 62 calories. Not bad. The bad was that my left bicep and forearm were a little ticked off when I finished — but it released eventually. πŸ™‚

From there we did some warm-up:

  • Good mornings
  • Straight-leg deadlifts
  • Pistol chairs at the rig, 10 each side
  • Banded hamstring stretch, 30 seconds each side (lay on back, loop band over mid-part of foot, straighten leg, and pull)
  • Banded hip flossing (didn’t quite grok this one, so I can’t explain it. πŸ™‚ )

Barbell_DeadliftThen it was deadlifts all the way down. We warmed up with an empty barbell and then shifted to adding weight to the bar and finally warming up to our working weight for the WOD…

  • Deadlift: 5 sets of 3 reps

I warmed up:

  • 135# x10
  • 165# x8
  • 185# x8
  • 205# x5

And then did:

  • 225# x3
  • 245# x3
  • 265# x3
  • 285# x3 (very, very slow)
  • 265# x3 (couldn’t convince my body to get 285# off the ground again, so I dropped 20# – still slow, but not as ugly)

is-it-friday-yetMy best set was 285# x3 and it was UGLY. Let’s put that into perspective:

  • I did 275# x3 the last time we did this in December 2017
  • I did 315# x6 in April 2017
  • And my current 1 rep max is 345# set back in December 2016

I was supposed to shoot for 80-85% of my one rep today. That would have been 276#. My 285# was about 83% – so I was right in there.

The Elephant in the Room

So let’s talk about the REST of the week for a minute… Though I’ve only written about three workouts this week, in actuality I’ve done five. And it was pretty clearly a mistake when I was in more than a little pain on Monday night. I was on vacation (PTO) the first 2 days of the week and wanted to get as much done as possible… Silly me.

  • Monday morning (on vacation) we did a handstand walk/bear crawl/walking lungeΒ Elephant3workout (read here)
  • Monday night (still feeling ok), I did a supplemental workout with Ev & AJ and tweaked my right/lower back during a movement to the point where E-stim was the only thing that saved me that night. That was an interesting drive home.
  • Tuesday morning (on vacation, sore, but stubborn) we did Lynne – max effort bench press and pull-ups (read here). Bench press was rough, but I did well during my pull-ups.
  • Wednesday around lunch (back to work, wanting to escape) I went for a workout with Ev again and did a “birthday” WOD that involved a ton of movements and reps — handstand push-ups, dumbbell thrusters, knees to elbows, deadlifts, burpees, kettlebell swings, and pull-ups. To say that my body (and mind) fell apart during this workout would be an understatement and I scaled the hell out of it very very quickly.
  • Thursday (today) I did the deadlift workout I already talked about.

That’s 5 workouts in 4 days. Dumb. And the twofer on Monday was the beginning of the end.

To say that all of this was a stupid choice on my part would be the understatement of the week. I let myself down, but I also ticked off one of my coaches in the process. She’s not happy with me and we had a LONG chat over the last couple of days back and forth about adding more rest days back into the mix.

Anonymous-bullTomorrow will be a rest day. I plan on doing a mid-day walk around the neighborhood (2.5 miles) just to get some movement in. Saturday morning I’ll likely go do a team workout. Sunday will be a rest day. And then I have to figure out how to handle next week.

My issue is that crossfit is a refuge. It’s one place where I am only responsible for myself. I’m not letting people down at work or home. I’m not failing to keep my side hustle going. I’m just there to work hard for the hour or whatever it is, listen to my coaches, and do the best I can.

I have become more and more dependent on that refuge as the rest of my life has become more difficult to manage in a lot of ways. It’s an addiction of sorts. And though it’s largely a healthy one, I have increased my workouts per week without balancing that with enough bodily rest each week.

monkey-emojis-17So I need to find a balance between the bull in the china shop and letting my body recover. Logically, that makes sense. But the child inside is throwing a huge temper tantrum at the moment. He’s having fun and wants to continue, damn the consequences.

It’s pretty bad when you have to be an adult to temper the impulse control of your inner child.

I’m left with a couple of choices.

  • Shift to – Mon (Supp) – Tues & Thurs (Continuum) – Sat (Continuum) – which gives me rest days on Weds, Fri, and Sun
  • Stay with – Mon & Tues (Continuum) – Wed (Supp) – Thurs & Sat (Continuum) – which gives me rest days on Fri & Sun

But no matter what, I need to avoid multiple workouts a day unless it’s a competition of some kind — and in that case, I need to plan around that to give my body plenty of rest before and after.

We’ll try a few things over the summer and see if we can strike a good balance that helps my body recover and still keeps me active as much as possible. There will be at least two weeks (one in June and one in July) where there will be limited or no crossfit at all, so that will probably be good.

The next two weeks (around Memorial Day weekend), we’ll take it a little easy. Murph, if we get it in, always kills me.

I must achieve enlightenment like the great Wally Llama

Wally_meditating

Apologies to my coaches as I figure this crap out and do my best to listen to your advice. Thanks for all you do.

Slower and Slower…

Yes, I know it’s Tuesday and some folks are wondering “what happened to Monday?” Well, our box got a beautiful paint job over the weekend and needed to air out a bit more, so it turned into a bit of a rest day. I had every intention of doing some rowing at home but yeah… that didn’t happen.

So today I went in, admiring the nice spring snow we had overnight, and got my first workout in for the week. Coach Drea was there, along with Jonathan, Bri, Dave, and Logan — and my two girls made it in as well. It’s spring break, so they have been busy house sitting (and pet sitting) at a couple of houses the last few days — and it was good to see them even if they were a bit rambunctious today. πŸ™‚

kangaroo-warm-up

We started with a short warm-up:

  • 250m row or bike buy-in
  • 2 rounds of
    • 5 straight leg deadlifts with an empty barbell
    • 10 sit-ups
    • 5 good mornings with an empty barbell
    • 30 second one armed plank, each side
  • 250m row or bike cash out

Barbell_DeadliftFrom there it was a bit of deadlift work (I dig 75# deadlifts!) and some rig work for our kips and toes to bar variants before building up to our working weight for the WOD.

  • 3 deadlifts
  • 3 knees to elbows/toes to bars

I did warm-up rounds at 135#, 165#, and 185#.

And then… it was time for the WOD:

  • 3 rounds for time of:
    • 800-meter run (slushy outside, so we did 1000m row or 4 min on bike)
    • 15 toes-to-bars
    • 15 deadlifts
  • Deadlift weight: 185#/125#

turtle-slowHow’d we do? Jonathan smoked me, finishing in 16 minutes, with Logan right behind.

  • Rows got slower and slower – 4 min, 4:30, 5 min
  • Toes to bar were tough. Where I ripped skin off my finger on my right hand last Weds is still not healed, so it presented a challenge. Drea suggested I do 2 reps of knees to elbows to establish the kip, then move to toes to bars — and that worked great in the 1st and second rounds for a few reps. And then I dropped to the floor on my back and did toe touches on the rig. It was an odd mix of reps
  • Deadlifts were also more challenging than they should have been, but not awful until the last round where I did 8, 4, and 3 for my 15.

Finished in 21:54, which was in the 20-22 minute range Drea was looking for — but barely. Good workout though!

I think Mickey finished right before me and AJ finished after, so it was a good push for both of them as well.

Great work 8:30 class! Looked like the 9:30 class was packed today, so I’m sure they had fun too. πŸ™‚

18.4 was a bit of a headache…

Today is Friday, during the 2018 CrossFit Open, so it must be Friday Night Lights at CrossFit Continuum, right? Yup!

Ev went in this morning to do 18.4 scaled, but I waited until tonight to see what kind of damage could be done. Apparently ramming your head into the floor a few times gives you a wee bit of a headache, but other than that I seem to be ok. πŸ™‚

I arrived around 5:20 or so and several folks had already gone and others were getting ready to. I headed out of there about 7:45 after everybody who was coming in had a chance to do their thing. So it was a good time. Lots of great folks, as per usual.

crossfit-games-open-2018Castro put another doozy together for this one, but at least there were no dumbbells. πŸ™‚

  • Workout 18.4
  • For time:
    • 21 deadlifts, 225 lb.
    • 21 handstand push-ups
    • 15 deadlifts, 225 lb.
    • 15 handstand push-ups
    • 9 deadlifts, 225 lb.
    • 9 handstand push-ups
    • 21 deadlifts, 315 lb.
    • 50-ft. handstand walk
    • 15 deadlifts, 315 lb.
    • 50-ft. handstand walk
    • 9 deadlifts, 315 lb.
    • 50-ft. handstand walk
  • Time cap: 9 min.

Essentially this is the workout Diane plus a bit heavier Diane and a bit more of a shoulder workout in the second half. πŸ™‚

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Looking back a long ways, it’s been forever since we’ve done Diane. Back in December 2015 we did it and I finished in 9:56. I did it Rx with the 225# weight, but scaled my HSPUs to a 45# plate and one abmat. It’s been a while.

Tonight would be without any scaling at all and I was a little leery of smashing my head on the ground, but willing to give it a shot.

Jonathan went before me and we all cheered him on. HSPUs are not one of his favorite things, but he managed to get one rep in the 8 minutes he banged himself on the wall. He flew through the first set of deadlifts in 29 seconds, which was crazy. His goal was to beat Caleb’s time which I think was 39 seconds or so, and he definitely did that! And he ended up with a score of 22.

Then he volunteered to judge me. πŸ™‚

I went in the same heat as Marino and he did awesome, working his way into the round of 9 deadlifts I think he said. I almost kept up with him for a little while. πŸ™‚

I got through the 21 deadlifts in 49 seconds. That left 8 minutes and 11 seconds to do as many HSPUs as I could get through. I managed to complete 8 good reps in 8 minutes, so I’ll take it.

My score? 29. πŸ™‚ I almost tied Caleb who got 30. I’ll take that. Caleb’s a beast. πŸ™‚

The awesome thing for me is that’s the most actual Rx handstand push-ups I’ve ever actually managed to get through and I did one during my warm-up as well. So I’m happy with that. πŸ™‚

20180316_183647The only bad part was there were a couple of times I came down really hard on the top of my head. Once hard enough that Jonathan asked if I was ok because he heard me hit. But I kept chugging along.

Honestly it wasn’t too bad. I was never really winded. I was laughing and joking with Jonathan and Caleb the whole time I was throwing myself at the wall. I had a good time.

As I keep saying to people, I do CrossFit because it’s fun. If it ever stops being fun, I’ll be bummed — but for the last 5 years I’ve been chugging away so I think I’ll be ok. πŸ™‚

In the last heat, I was asked to judge Nancy, so I did my best to count reps as she chugged through the scaled workout. She did awesome. Emily, Drea, and Bill were in that heat too and they did amazingly well also.

Honestly it was just fun to hang out and cheer folks on. Great work everybody!

Only one more workout to go in this year’s Open. I don’t know if I should be happy or sad. πŸ™‚

So to summarize my open so far:

  • 18.1 (Rx) – 174 reps
  • 18.2 (Scaled) – 9:50 and 185#
  • 18.3 (Scaled) – 631 reps
  • 18.4 (Rx) – 29 reps

The last two years I’ve done two Rx workouts each year, so we’ll see what Castro has in store for 18.5. πŸ™‚

1l7ocy

Kiana’s WOD 2018

I’ve written multiple times about this workout. We have done it every year since the WOD was created and will do it many more as a reminder of those lost far too soon.

AJ and I headed in and we were among the many who showed up to honor Kiana’s memory and support Monica, Dan, and their family. They are great folks and we are always happy to put in the work to remember Kiana’s love and light every year.

The workout is the same as it’s been every year since it was founded.

kianaKiana’s WOD – Four Rounds for Time:

  • 2 Squat Cleans #185/125
  • 15 Push-ups
  • 99 Double-unders
  • 12 Sit-ups
  • 23Β Deadlifts #185/125
  • 13 Box Jumps 30/24β€³

Scaled, Level II:

  • Squat Clean #135/95
  • 99 Single-unders
  • Box Jumps 24/20β€³

Scaled, Level I:

  • Squat Clean #95/65
  • 99 Single-unders
  • Step Ups

This year, I felt like I was going to be a bit better able to attack this workout than in previous years. Still not quite to the point where 185# squat cleans are in my bag of tricks, but I felt like I can move through the Scaled (L2) version a bit more efficiently than in previous years.

20180224_110709

Turns out I was correct. I modified the workout a little as always but it was about the same as in previous years.

  • 135# squat cleans and deadlifts
  • single-unders
  • push-ups, sit-ups
  • Step-ups to a 24″ and then a 20″ box

And I was done in 24:14. Last year I completed it in under 32 minutes. The year before I finished in 30:46. So this is about 6 and a half minutes better than my fastest previous time. I’ll take that.

AJ did it again this year, but scaled dramatically to avoid tweaking the knee she sprained a couple of months ago. Even so, she was done in 19:11 with a 35# bar, single-unders with some double-under practice, and 20″ step-ups except for the last round where she did full box jumps. She did awesome.

Honestly everybody did awesome. This is always an emotionally charged event and we are just thankful we can continue to show our support.

Kiana is missed, but never forgotten at our box. Monica and her family are lovely folks and we will work to keep their daughter’s memory alive for many years to come.

Love and light.

Here are some pictures from the day!