It’s been a while since a sprint workout has left me gasping on the floor. That happened TWICE during today’s workout. Geez!
Had my yearly physical this morning (spoiler alert: I’m still alive!), so didn’t make it in for a morning CrossFit class – but was able to squeak it in at the end of the day. So Ev, AJ, and I went in and WERE Coach Larry’s 4:45 class today.
We started with 2 minutes on the bike or rower (I chose rower and did nearly 500m), and then we did two rounds of:
20 mountain climbers
10 lunges with PVC pass-throughs
5 dumbbell windmills per side (started with a 10# dumbbell in the first round and dropped it in the second)
10 goblet squats (35# kettlebell)
10 kip swings
From there we did some Sumo Deadlift High Pull and Push Press warm-up with a PVC pipe and an empty barbell before setting up for the workout:
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute
Men 95#, Women 65#
We scaled a little for Performance level:
1st minute of GHD sit-ups to parallel on GHD
2nd minute of GHD sit-ups I did on the floor with an abmat
And let me tell you… by the 2nd rest, I was on my hands and knees on the floor, gasping for air. By the end, I was back on the floor again, thankful it was over. This one kicked my tail.
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.)
We 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)
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).
Competitor, 5 rounds for time of:
30 kettlebell swings
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 GHD sit-ups
Men: 1.5-pood kettlebell (53#)
Women: 1-pood kettlebell (35#)
Fitness, 4 rounds for time of:
20 kettlebell swings
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.
Staff 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.
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.
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. 🙂
We 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):
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.)
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:
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
I 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. 🙂
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.
The 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.
And 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)
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)
Our 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). 🙂
I’ll get back to the subject of this post shortly, but want to cover the day’s workout first.
Usually I take Wednesday as a rest day. Last week I didn’t do that. And for some weird reason, I didn’t do that today either, though I couldn’t get in until the Noon class with Drea. When I arrived, Bill was just finishing up the workout and getting ready to head out, so I had a one-on-two session with Drea and little Noah today. 🙂
Started with the warm-up and added a bit more to the air squat portion with a bit of a PVC pass-thru. And once we got through the couch stretches, it was time to talk about today’s movements a bit.
Complete as many rounds as possible in 20 minutes of:
10 box jumps
15 single-arm overhead squats (dumbbell)
Performance: 36/30/24″ box, 30/20# dumbbell, GHD sit-ups to parallel
By the time we were done tweaking, my workout looked like:
10 box jumps, 24″
15 single-arm dumbbell OHS with 20# dumbbell (had a 10# dumbbell just in case)
5 full-range GHD sit-ups (try to touch floor behind me each time)
15 abmat GHD sit-ups (kick-out and try to push knees to floor on the way up each time)
I made it through 6 rounds plus 15 reps. And it looks like I was right in line with most folks, who were between 5 and 7 rounds. I’ll take it.
The OHS were a challenge and I alternated a few reps on each arm. Drea also had me . Box jumps got sketchy towards the end, but so long as I could get going I managed to do ok. And I touched the floor on a good majority of the GHD sit-ups, plus that’s probably the most GHD sit-ups I’ve done in a very long time.
Drea was happy. I was happy. All is good with the world.
What about “Fitness or Performance”?
Just like when we had Rx and scaled, I’m hitting that weird place with Performance & Fitness levels where I’m not quite matching up with the movements. Rarely I’ll hit exactly what’s on the board for a particular level.
Today I did the rep scheme for performance, but managed to hit weights and combinations of movements between the two levels. I initially logged it as Performance, but then changed it to Fitness since that’s what the majority of folks on the leaderboard seemed to do.
Is there a good rule of thumb for this? I’m very rarely in “Competitor” territory, but want to log my workouts correctly for either Performance or Fitness.
Monday morning. Mentally I didn’t want to get up at 7am, but physically I was ready a bit after 6am, so it was a struggle to get even that far. 🙂 But I am dedicated to staying in bed until 7am every day I can on my vacation, so I’ll do it anyway! HA!
The whole fam-damily made it into Continuum for the 8:30 workout today and we were definitely not alone for Coach Drea. Connie, Abigail & Matt, Logan, Jonathan, and Rico were there with us.
The new warm-up was interesting. Long. Very long.
50 jumping jacks
40 standing hamstring floss (20/side)
30 second couch stretch (each side)
20 scap push-ups (just shoulders, not going all the way to the floor)
10 side-to-side lunges
50 second active hang on rig (this was a challenge after last week’s 6 minute hang)
40 in-place butt-kickers
30 second calf stretch on each side
20 single-leg reaches to the floor
10 PVC pass thrus
And we were definitely warm by the end. 🙂
Once that was done, we grabbed an empty barbell and some weights and started warming up our push press. We did a few reps without weight, then warmed up to our working weight.
The working weight for guys at the performance level today was 115#. The way 95# felt overhead, it was iffy if I was going to be able to do 10 reps at 115# unbroken. So I stayed put at 95# and let it ride. Jonathan was suggesting I push 115#, but I didn’t bow to the peer pressure this morning. 🙂
GHD sit-ups, I was on the floor the whole time.
And then we were supposed to row 250m, but with 10 people in the class, we had a choice of row, assault bike, or run 200m. I strangely enough chose to run.
The workout was:
Metcon – rounds and reps
115/75-lb. push presses, 10 reps
20 GHD sit-ups to parallel
65/45-lb. push presses, 10 reps
20 AbMat sit-ups
My workout ended up being:
95# push presses, 10 reps
20 GHD abmat sit-ups
Made it through 4 full rounds, plus the 200m run, plus the 10 push presses, and 5 sit-ups on the floor as time ran out. So 4+16. I wasn’t far behind Jonathan, who was doing it at 115# with the run and full GHD sit-ups (he did 4+19).
Not bad. Everybody was in the 4-5 round range I think, so everybody was moving right along. The run became a walk a few times and I turned it into active recovery to get breath back on track, but ran as much as I could.
Maybe I should have gone with 115# but I was happy to stay in the same rounds range as everybody else. 🙂
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.
Usually 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. 🙂 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. 🙂
Today’s workout was…
4 rounds for time of:
30 GHD sit-ups to parallel
4 rounds for time of:
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.
Woot! Thanks for the encouragement Caleb — hope the 9:30 class went well!
It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.
Today we remedied that. 🙂
Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. 🙂
Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.
In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:
10 windmills per side
6 out/middle/out/back double-taps
10 squat to stands (the new one)
1 minute active hip flexor stretch (in a knee-down lunge position)
That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.
Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.
21-15-9 reps for time of:
front squats, 185/125#
GHD sit-ups with a 14/10# medicine ball
Level II – 135/95#, GHD sit-ups (no med ball)
Level I – 75/45#, abmat sit-ups with med ball (10/8#)
My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:
115# front squats
abmat sit-ups with 14# med ball
And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:
11 + 10 front squats, 21 sit-ups
8 + 3 + 4 front squats, 15 sit-ups
9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
75# front squats and a 10# med ball
I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.
Great class. Nice, short workout. What is there to complain about?
Great work folks and thanks for a fun class, Bill!