Tag Archives: kettlebell swings

Worlds Ugliest Power Cleans!

After taking yesterday off as a rest day, I figured I’d be good to go for today. And though I woke up a bit sore, I decided I just needed to knock some of the rust off and get back into the box. So when Jonathan pinged me this morning to see if I was going to team WOD, he said he was afraid I was going to say that and told me to bring my jump rope. πŸ™‚

team-hulk-smashWe joined forces at Team Hulk Smash today. Seems the in-house comp will be moved back to April, but we wanted to share the crazy shirts we picked up for the event. Hulk Smash was in the house along with a TON of other folks. Ev worked with Karen behind us while Larry rode the assault bike gently after his knee surgery yesterday (we wish him a speedy recovery!), but there were people everywhere.

The list included (and I know I’m missing a few) – Jimmy & Drea, Isaac & Nancy, Matt & Abigail, Shaun & Stacy, Dan & Monica, Marino & Deana, Caleb & Megan, Katie, Kurt, Brent, Larry & Karen, Jonathan… and quite a few others. It was crazy!

We started with the week’s warm-up and then added some pigeon stretch and single-leg straight-legged deadlifts, plus some practice with the kettlebell swings and power cleans… but were pretty quickly off to the races:

  • 5 Rd of 5 Min Amrap
    • 30 Double-unders (60 singles)
    • 20 KBS #55/#35
    • 10 Power cleans #155/#105
  • Rest 1 Min between each Round

KendrickClean_zpsea22d368Other than scaling to single-unders, we kept everything else as the workout was written. And as we worked through the workout, I realized quickly that perhaps 155# was a little much. πŸ™‚

  • Round 1: Jonathan did 10 double-unders and I did 40 singles, then we split up the 55# kbs and 155# power cleans. Made it through 1 full round + 50 reps (110)
  • Round 2: Still a mix of Jonathan’s double-unders and my singles, but we got through 1 full round + 57 reps (117).
  • Round 3: I did 60 singles while Jonathan tried to figure out what was going on with his doubles, and we did 1 full round + 59 reps (119).
  • Round 4: We both did 30 singles and my cleans really started falling apart, but we made it through 2 full rounds (120).
  • Round 5: More singles and cleans really were trashed. Jonathan did most of the last set of 10 cleans (I think I did 2, maybe 3) and hopped onto the rope for a few jumps. 2 full rounds + 6 reps (126).
  • Total: 592 reps

I could have done singles and KBS forever. But those power cleans killed me towards the end. We’ll see how that affects any workouts this week. πŸ™‚

Great work Jonathan! Thanks for partnering up as Team Hulk Smash today!

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Night-time KBS and Sit-ups

Today was a busy day and due to a few car-related appointments, I wasn’t positive I would make it in for a workout. However, mid-way through the afternoon, Ev and I decided we’d try and hit a 5:45pm class with Coach Isaac. It’s probably been since the Open since I’ve been in for a night class, so it was good to mix things up a bit.

crescentnightremix-800pxWe arrived and surprised a few folks, including Isaac who thought he was seeing things when he saw our two names on the class roster. πŸ™‚ We were joined by Jimmy & Drea, Austen, and Nancy. It was a fun crew, plus we got to see Jed and Lara finishing up the 4:45 class.

The class started with Nancy’s warm-up of the week. Yesterday we only did through the “active pigeon stretch” portion of it, but today we added in the PVC pass-thrus and presses while lying on our bellies on the floor, plus a one minute Superman hold.

From there, we did a light warm-up with a kettle-bell, focusing on proper form. The workout calls for 150 kettlebell swings, which can wreck you in a lot of ways (for me, lower back), so it was good to adjust things a bit from the get-go.

And then the other shoe dropped… we were expected to only break up the first round of 50 reps into two sets of 25. If we couldn’t do that with the weight we chose (I warmed-up with a 25# kettlebell and then grabbed a 53# for the workout), we were to drop the weight a bit. When given the option, 45# sounded much more reasonable. πŸ™‚

kettlebell-swingThe workout was a metcon for total time:

  • Performance:
    • 50-40-30-20-10 reps for time of:
      • 1.5/1-pood kettlebell swings
      • Sit-ups
  • Fitness:
    • 40-30-20-10 reps for time of:
      • Kettlebell swings #35/25
      • Sit-ups

Yeah, if you’re counting – that’s 150 kettlebell swings and 150 sit-ups. And we were supposed to shoot for 13 minutes or less. HAHAHA.

I went in with every intention of going for 15 minutes or less and hit almost 16. Honestly I’m pretty good with that. πŸ™‚ I had to break the KBS up into smaller sets because my left hand kept losing grip, just like normal.

I was the last one done. Ev finished in 11:40 with a 25# kettlebell and sit-ups (performance). It was definitely a push to get through. But DFL beats DNF, which beats DNS. Life is good.

dfl-dnf-dns

Great work folks — and nice to change things up a bit. πŸ™‚ Now we see if I can recover enough to work out at 8:30 tomorrow morning!

Gymnastics plus Team WOD equals Tired

So this morning I had the opportunity not only to attend Coach Nicole’s gymnastics class (my core will be sore) but attend a Team WOD put together by Coach Clare. (And then I sat through the 2 hour 45 minute running time of Blade Runner 2049, but that’s a topic for a different blog.)

I was able to attend both with AJ today, which was cool. She’s had so much going on with soccer over the last few weeks that she hasn’t had many opportunities to WOD with us, so that was great. Plus it gave her an opportunity to meet Nicole!

Unfortunately she may have banged her head while at an all-day party for a friend’s birthday up at Great Wolf Lodge, so we think she may have a minor concussion — which came into play later.

Gymnastics Class

There were quite a few of us for Nicole’s class — Clare, Clara, Stacie, Deana & Marino, Carrie, Caleb & Megan, Jed, and Adi.

We started with some fun stuff. We started in two teams and did a kettlebell relay race where each person got into a plank and touched a line of kettlebells with each hand (one at a time), scuttling sideways, then did a bear crawl to a cone, and ran back. It was entertaining. πŸ™‚ (Here’s an example from Youtube!)

Plank_M_WorkoutLabs

From there we did a few other movements, like holding a good plank for 1 minute, 48 seconds, and 36 seconds, with a 30 second Jefferson curl hold, and a decreasing rest (1 minute, 48 seconds, and 36 seconds funny enough).

And then we moved to the rig to do some “hanging around” — hanging from the bar in an active shoulders position for a 3 count, then putting your feet into a 45 degree hold for another 3 count, and then a 90 degree hold for a 3 count (or holding your knees up, which is what I did). I had a hard time showing AJ how to pull those off, so Nicole came over and helped.

supermanAfter that we did a Superman hold with 5 cat/cow’s and a rest, in the same 1 minute/48 seconds/36 second pattern we did with the plank/Jefferson curl/rest combination.

We did a bit of ring dip work, trying to focus on getting our shoulders into the proper place with our elbows up… That was entertaining. I definitely felt it in muscle groups I’ve not felt it before — especially my pectoral. Not sure I have that down yet, but it gives me somewhere to start.

Lastly we did some push-up work, because apparently we have a lot of push-ups to do on Friday. It was interesting to see the “snake” method vs. the butt-up method shown. Mine were ok, but they always give up eventually — so it was good to see some scaling options to change the angle — i.e. to weight plates (she used two 45#s), a weight bench, or a plyo box.

Team WOD

And that was it today for that. Of course, we couldn’t just let it be… No, we had to do the team workout as well — and I set myself up for that one by roping in Robert as well. πŸ™‚ (I felt a little bad that I think Adi thought we would be on a team together — using a 70# kettlebell for part of the workout– but he ended up going with another team and did great.)

assault-bikeSo we started the team WOD with a little competition… Devil’s Tricycle to Devil’s Tricycle. Two pairs would face off across from one another with a poor, unsuspecting foam roller in the middle. The breeze blowing from the assault bike would push the roller towards the competition — and the one who got it all the way across won.

We’ve done this before, but it was entertaining. I went vs. Brent and the damn roller didn’t move for what seemed like minutes, but it was only seconds. And eventually I ran out of steam and Brent got the better of me. Caleb went vs. Darcy with some help from Larry… AJ went vs. Adi with a bit of help.

It was a hoot.

2013-thrusters-combinedAfter that, we did some thruster refresher work with a PVC pipe before we broke into our teams and started gathering equipment. It was me, Robert, and AJ on a team, but we were far from alone. I think we had 6 or 7 teams all together.

We needed:

  • A kettlebell (we had two — a 55# for Robert and I and a 25# for AJ)
  • An empty barbell (45# for Robert and I and a 15# trainer bar for AJ)

kettlebell-swingItems in hand, we tackled the WOD in question:

  • Teams of 3
  • 100 KBS 53/35
  • 400m run
  • 100 barbell thrusters 45/35
  • 400m run
  • 80 burpees
  • 400m run
  • 100 barbell thrusters
  • 400m run
  • 100 KBS

Yes, this was going to be a doozy. Running and lots of reps. Yay? πŸ™‚ And, to make matters worse, Clare added the following to the workout:

  • While a member was doing KBS, another member had to do air squats (and the third could rest)
  • While a member was doing thrusters, another member had to plank (and the third could rest)
  • Burpees we could arrange however we wanted, together, separately, or sequentially…
  • And all three team members would do the run together.

That said, we started out with the best of intentions, but AJ’s headache got worse after the KBS and some air squats, so we had her bow out. She squeezed in a few more planks later on, but that was fine.

burpees-suck-white-e1415664950623We did:

  • 100 KBS
  • 100 thrusters
  • 80 burpees (these were no fun)
  • 66 thrusters
  • 66 KBS

And we did a lot of walking. There wasn’t a lot of rest for the two of us, so we used the “run” as our rest. πŸ™‚

Great work Robert! AJ’s head felt better later, but we’ll keep an eye on her just in case. And we all survived in the beautiful weather today.

So thank you Coaches Nicole & Clare for the fun workouts today. Definitely a challenge.

And somehow I managed to not fall asleep (much) during the movie! Have a great weekend folks!

Team WOD!

After two weekends with too much soccer, we had a break this weekend — so it was definitely time to fit in a team WOD at Crossfit Continuum. Though Mickey had to work, 3/4 of our family had the opportunity to get in. And we were definitely not alone. We had an amazing turnout.

20842067_10214089217533909_5632852026626043172_n

Ev worked with Danielle. AJ had a chance to work out with Kaila. And Jonathan and I partnered up and Isaac joined in the fun as well. As you can see, we were just a small part of the madness. πŸ™‚

Started with a light 400m jog and then did a strange little centipede crab walk race. Guys on one side. Gals on the other. And it was a disaster. We had enough guys that we almost made it the whole length between cones without moving, but moving was hilarious. The person in front of you had their hands on your feet and you were supposed to do the same with the person behind you, then somehow move forward.

If I’m being honest, the gals made it look easy. And we were awful. πŸ™‚

1tjdsfWith all that done, we grabbed equipment, found space on the floor and figured out how to make the insanity work.

  • Score Type: In Teams of 2, Competing for Total Time
  • Partner 1 performs 50 KB Swings 55/35# (each partner does 50 reps)
  • Partner 2 holds Handstand
  • **handstand broken=5 burpees
  • Partner 1 performs 50 Box Jumps (each partner does 50 reps)
  • Partner 2 holds 45/25# plate overhead
  • **overhead position broken=5 burpees
  • Partner 1 perform 50 sit-ups (each 50 reps)
  • Partner 2 hold bottom of squat with KB
  • **squat position broken=5 burpees
  • Partner 1 complete 200 meter run (each partner will complete 2 runs)
  • Partner 2 hold plank
  • **plank broken=5 burpees when runner returns

With a box, a 55# kettlebell, and an abmat, we got underway.

We started with the run at the end instead of the kettlebell swings to avoid the madhouse inside. I ran 200m with Isaac while Jonathan planked, then did the reverse, and went through the whole thing one more time.

kettlebell-swing

The KB swings were interesting. Jonathan did really well holding a handstand on the wall, but we broke it up a few times, and I was right there with him.

As far as the box jumps (24″ jumps for Jonathan or 20″ step-ups in my case), the 45# plate didn’t feel too bad overhead honestly. Jonathan may not agree. πŸ™‚

And then the sit-ups. The squat with a KB was interesting. We basically sat at the bottom, put our elbows on our knees, and held the 53# KB at the bottom. I held all the way through Jonathan’s 50 sit-ups, but only barely. And I had to break up my sit-ups (26/24), so that slowed us down a bit.

I have to say that we only did two sets of 5 “penalty” burpees with the KB swing and box jumps rounds, but we didn’t during the sit-ups (though we should have done some there too). But the rest of the movements were plenty I think. πŸ™‚

By the time we were all done, it took 29:20 for us to finish up. Not too bad. Definitely a lot of reps. Both AJ/Kaila and Ev/Danielle were done before us (24:17 for AJ/Kaila and under 26 for Ev/Danielle), which was great. And I heard that at least one team (Dan & Adi) was done in 20 flat, which was fantastic.

1gb5us

So great work everybody! It was a fun one — a great mix of movements to keep things hopping. And an amazing turnout!

With soccer season starting, we’ll make as many team WOD Saturdays as we can, but it’s definitely going to be hit and miss. They’re always a fun challenge!

Hope everybody has a great weekend!

Drop and Give me 50! 50! 50! 50! and 50 more!

Forgive me community, it’s been four days since my last workout… (I don’t know why but I always feel like I need to confess such things when it’s been a few days.) Soccer season is back with a vengeance and my weekends are not my own any more. Sigh.

Even so, it’s Monday and that means it’s time to get back to the box. Last time I was in was Thursday. I don’t usually get in on Fridays and this past weekend we were on soccer fields at the Air Force Academy both days, so that brings us back to Monday. Let’s get moving again, shall we?

garfield-mondayI felt ok this morning. Stiff, but not bad. Even so, after looking at the workout last night I knew I was going to get my butt kicked. I knew I should tape my knees but I ran into some computer issues with my work system that I had to resolve, so ran out of time. Knee sleeves in hand, I headed in to face the music.

Coach Larry was recovering from doing the workout himself as we came in. And we had a fun crew for him today — me, Lara, John, Dee, Kelli & Trey, along with Michael & Anthony.

We started with some mobility. I used the time with a foam roller to try and get my back and shoulders moving again. And then we did either a 400m run, 500m row, or 2 minutes on the bike. Of course I chose to row. πŸ™‚

When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:

  • 10 push-ups
  • 10 Russian kettlebell swings (just to eye level)
  • 10 kipping swings on the rig

box-jump-failFrom there we took a look at the workout itself:

  • 50 box jumps
  • 50 kettlebell swings
  • 50 knees-to-elbows
  • 50 wall-ball shots
  • 50 burpees
  • Rx – 30/24″ box, 70/53# KB, 30/20# wall ball
  • Level II – 24/20″ box, 53/35# KB, 20/14# wall ball
  • Level I – reduce to 30 reps for each movement, 20/16″ box, 35/25# KB, 14/10# wall ball

Our goal? Less than 25 minutes.

My approach was simple… a modified Level II:

  • 20″ step-ups
  • 53# kettle bell swings
  • knees-to-elbows, of which some were just knee raises but I did ok
  • 20# wall balls
  • normal burpees (though I usually don’t stand up all the way and tend to just hop off the ground)

72504741We were able to break it up into as many as 4 rounds, so I used this progression:

  • 20 reps
  • 10 reps
  • 10 reps
  • 10 reps

I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. πŸ™‚ Really the burpees were the worst part of this whole thing for me, as expected.

I finished in 22:20, which was under the 25 minute time cap, so I’ll take it. πŸ™‚ Everybody did great. John was doing it Rx with the 30″ box jumps and 70# kettle bell like a beast. Other than John though I think we all scaled somehow. And the boys did awesome to get through the 30 rep version I think. They were FAST.

So not bad for the first workout of the week! Great work everybody! And thanks for the encouragement Larry!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideΒ your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. πŸ™‚

And good work everybody who came! Thanks Clare for a good challenge!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!

inconceivable-workout-doesnt-look-awful-inconceivable

Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!

HA!

We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).

1npz5e

We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. πŸ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!