Tag Archives: lunges

(Ham)Stringing up some Lunges

I felt pretty good Monday prior to starting the first workout of the week and was a little worse for the wear afterwards. Tuesday’s shoulder, bicep, and tricep push may have done me in. Even after going to see Dr. Caleb, chiropractor supreme, on Tuesday night, my body was telling me nasty things. Amazing how a few days changes your outlook. 🙂

1th9hbYesterday was a “rest” day (though not very restful, as it was a high stress day) and though I tried to do a little mobility (and even a late day meditation), it wasn’t the best of days. (I did however manage one meal using the new approach we’re trying with more veggies every day, so we’ll take that.)

So as I headed in this morning, I have to say my body was telling me some fairly negative things. Biceps, triceps, and knees, were all ticked off at me and staging a coup. But I made it in anyway with my lovely wife. First time we’ve had a chance to work out together in weeks, it seems.

We had Coach Drea this morning and a good crew, as per usual: Melissa, Sarah, Logan, and Bri. Everybody was happy to see Ev, since she’s not been in for a while (driving across the country for your non-profit and soccer games tends to do that).

crab-walk
Much Faster Than My Crab Walk

We began with some foam rolling and then shifted to the animals warm-up we’ve been doing… And I have to say, my body wasn’t having it. Some movements worked ok (bear crawl and duck walk), but anything else (like the crab walk) — ugh.

From there, we worked on lunge mechanics (90 degree angles, straight up and down, etc) along with better shuttle sprint mechanics. Rather than tip-toeing around the cones, stopping, pivoting on one foot, and then heading the other direction. And I knew from the first set of “sprints” that today was not going to be very fast.

Laughingly I asked how long it took folks in earlier classes. She said 10 minutes was the longest time so far. I said I could beat that (and I did — funny how the mind somehow gets the body to follow through on those threats).

bodyweight_walking_lungeThe workout as written today was:

  • Performance
    • 5 rounds for time of:
    • 30-yard weighted lunge, 35/20-lb. dumbbells
    • 60-yard shuttle sprint (5-10-15 yards)
  • Fitness
    • 4 rounds for time of:
    • 30-yard weighted lunge, 25/15-lb. dumbbells
    • 60-yard shuttle sprint (5-10-15 yards)

Mine became:

  • 5 rounds for time
  • round 1 – 30-yard weighted lunge, 15# dumbbells, 60-yard shuttle “sprint”
  • round 2 – 30-yard weighted lunge, 15# dumbbells for half and then no dumbbells, 60-yard shuttle “sprint”
  • round 3 – 30-yard walking lunge (no weights), 60-yard shuttle “sprint”
  • round 4 – 30-yard walking lunge (no weights), 60-yard shuttle “sprint”
  • round 5 – 30-yard walking lunge (no weights), 60-yard shuttle “sprint”
  • total time: 11:43

The weight on the lunges had nothing to do with my issues. The lunge movement always just makes my quads cranky, which makes my knees cranky, which makes me cranky. I was happy to get sets of 3 to 5 lunges in a row, then pause, and do a few more. That was pretty good for me.

i-survivedAnd sprints? Not my thing either, but I kept moving through the whole thing and worked on the pivot mechanic to transition through the back and forth.

Big thing was I kept moving, even if I was slow.

I was only done a few seconds before my wife, but everybody else did awesome and finished well before us. Sarah did the assault bike instead of the sprints and still kicked our tails. 🙂

We worked a ton on hamstring and quad mobility after the workout was done… Banded hamstring stretches straight up, out to the side, and then across the body. Lacrosse ball in the hip capsule. Lacrosse ball in the area above the knee just to the inside. Good times. Definite “Torture time with Drea” today. 🙂

And when that was done we chatted a little about the nutrition challenge coming up for the holidays. Sounds like it’s structured a bit like the Lurong challenges of the past, so we’ll see how we do. 🙂

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Pushing More 50s

What have I done? I’m thinking the answer is “too much” as I learn a few things about myself getting a little older. But we’ll put that aside for now.

Today was workout #4 in a row for me this week. That’s unusual. Usually I try to do two on, one off, or one on-one off. Four in a row may be a bit much. Yesterday’s Fran just about killed me. I didn’t feel back to “normal” until a few hours afterwards with some ibuprofen and a 30 minute “nap”.

1tjdmu

So what did today hold? Like Monday, this was another of the 50s. And it was Joe and I facing it under the watchful eye of Coach Bill today. Was good to see Bill — he’s been busy of late, so was good to have him back. I like the variety of coaching we have at Continuum and we’ve had a good mix in recent weeks with Drea, Larry, and Bill picking up the morning and noon classes.

We started with a 1000m row. Bill gave us a 5 minute max on this one, but I decided I’d try and use my more efficient rowing approach to see how I’d do at speed. Turned out I finished 1000m in just under 4 minutes, which was awesome. And Joe wasn’t far behind me.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humor

From there we did some tabatas involving wall balls, push-ups, and sit-ups.

  • 4 rounds of 20 seconds of wall balls and 10 seconds of holding a front squat with the medicine ball at the bottom
  • then 4 rounds of 20 seconds of push-ups, 10 second transition, and 20 seconds of sit-ups

I have to say I struggled more than a little with all of the tabata. My lats, quads, shoulders, and just about everything else was unhappy with me. I honestly wasn’t sure how much of some of the movements today I was going to be able to do and planned to scale in a few places.

1tjdsfThe workout itself was another set of 50s… for time:

  • 50 jumping alternating lunges, 50 steps
  • 50 pull-ups
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

For me, this became:

  • 50 walking lunges (scaled)
  • 50 jumping or regular pull-ups (scaled)
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

Joe did a round of all movements (walking lunges and jumping/regular pull-ups) and did the 40s variation (level 2).

This one was rough. My body was really telling me off in a few places. The walking lunges were rough, but not terrible. The push presses were ok. The hip extensions were ok. But the pull-ups and burpees… ugh.

I originally set out to do three sets – 20/20/10 – but after doing the first set of 20, I decided I’d just suffer through a set of 30 to be done. My pull-ups started as jumping but I did about 15 kipping pull-ups in the round of 30 so tried to mix it up a bit. The burpees were a slog. 5 at a time.

tired-just-tired

Joe no-repped me at one point, jokingly, but he was right. My burpees are not legit burpees. I don’t raise my arms over my head. I do jump, but find that the whole full extension thing doesn’t do me any favors. Throwing my arms over my head for no good reason is a good way to not only make me slow way the heck down but also really want to stop… a lot.

Ultimately I was happy with the results. Took me 22:51. We had a 30 minute time cap and I was closer to 20 than 30, which was good. 🙂

Considering how sore I was when i went in today, I’ll take it. Now I’m done for a bit.

Great work Joe! And thanks Bill (and Joe & Logan) for the encouragement. 🙂 Hope everybody has a great day!

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. 🙂

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

Feeling Old

Some days I feel very very far from a fully functioning adult. Whether it’s the adulting that’s the problem or just normal human struggles, I don’t know. But some days, I’m definitely on the struggle bus. Lately I’ve been riding the bus more than usual. And usually heading into the CrossFit box can at least alleviate the symptoms for a bit.

Today, not so much.

10xdnb

Arrived for an 8:30 class at Continuum with Coach Drea. We had a good group of folks – Jonathan, Todd & Melissa, Clara, Nic and Nichole. And the first thing Drea let slip was that we had some running to deal with as we were walking in… Ugh.

So we did 7 minutes of “running” to get started. I made it about 1000 meters at an easy jog. And my right calf was already telling me that was a bad idea.

When we got back inside, we did a 3 round warm-up of:

  • 20 seconds of light dumbbell strict press (I went really light with 15# dumbbells)
  • 20 seconds of something else (my brain is blanking)
  • 20 seconds of inchworms with a pike push-up

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1After that it was some handstand push-up practice starting in a yoga crow position on the floor and kicking out and then moving to the wall. And finally we grabbed a barbell to do a few walking lunges.

  • Complete as many rounds as possible in 10 minutes of:
  • 10 handstand push-ups
  • 95/65-lb. front rack walking lunges, 15 steps

I started with two abmats for my HSPUs and did kipping ones for a while, then added a 15# plate beneath those and did strict to that. And my walking lunges were crap. Right knee went down fine, but left leg/knee/hip didn’t want to cooperate at all, so I ended up doing a mix of lunges and front squats with the 95# bar.

I made it through 2 complete rounds of my scaling options before we ran out of time.

And once that was done, Drea sent us out for another 7 minute run. I ended up walking it, cleaned up my stuff inside, and headed out.

Most of the time I get a nice little endorphin boost from a workout. Today I left feeling old, tired and defeated. Um. Yay.

Tomorrow will likely be a rest day for me. I’ll be back Thursday and maybe my brain and the workout will work better together.

Great work to the rest of the class!

Get by With a Little Help From Your Friends… (Team WOD)

Today is the last day of 2016. And how better than to go out with another crossfit workout? It just so happens to fall on a Saturday, so a regular team workout day. And we got to revisit a workout we didn’t actually get to go through earlier in the month due to weather.

The whole Fitzy clan went this morning, with a bit of grumbling and groaning. But we were definitely not alone… We had Drea & Jimmy, Brent, Caleb, Todd, Jonathan, Sarah, Lori & her daughter, Emily, Deana, Jenny and her daughter, Monica & Dan, Stacy & Shaun, Megan… the list goes on. Plus we got to see Clare with her new dog Penny (cute!).

The workout was for teams of 3 and I think we had 6 or 7 teams of 3 or 4 people in all. Lots of bodies.

Once we were all done milling about, we started with one of Jimmy’s warm-ups that included everything and the kitchen sink. Stretching. Running. Butt-kickers.

From there, we divided into teams and set up “stations” for the various parts of the workout… I had the good fortune of working out with Todd, Brent, and Jonathan today. So we did a workout designed for 3 people as a 4 person team. As a result, we got done much faster than I think we expected. 🙂

reading-the-wod-memeThe workout itself was the 2013 Regional Marathon…

  1. Jackie
    • 1000m row
    • 50 thrusters (45/35# bar)
    • 30 pull-ups
  2. 30 burpee muscle-ups (or C2B or pull-ups or ring rows)
  3. A quad…
    • 100 wall balls (20/14#)
    • 100 chest to bar pull-ups
    • 100 one-legged squats, alternating
    • 100 one-arm dumbbell snatches, alternating
  4. 21-15-9
    • Deadlift 315/220#
    • Box jumps 30/24″
  5. A quintuple…
    • 100 double-unders (or singles)
    • 50 handstand push-ups
    • 40 toes to bar
    • 30 shoulder to overhead (160/115#)
    • 90 ft walking lunge (or 30 in-place lunges) with 160/115# in a front rack

Yeah… It looked pretty hairy. At least it did until we broke it up with 4 people.

PullupWe started with #5 and then did #1-4 in order. And some folks (Caleb, Jimmy, Shaun) even added a 6th workout with rope climbs, heavy squat cleans, and a run.

Armed with knee sleeves and wrist wraps, we tackled this one. I felt like I held my own in the early going for this one. Single-unders were easy and then I banged out 9 strict HPSUs on the wall pretty quickly. I did a handful of awkward single toes-to-bars. And we did 135# for the barbell movements. S2OH wasn’t bad and I let the other guys bang out the lunges.

From there, the row wasn’t bad, the thrusters with an empty barbell felt great, and I think Todd did most of the pull-ups in butterfly mode.

t-rex-hates-wall-ballsThe burpee muscle-ups got awkward as all get-out. I’d burpee and then try to jump into a C2B. I only may have done about 6 of them.

I did 20 wall balls, flailed at a lot of jumping C2B, did pistols on a bench after an aborted attempt to do them to a medicine ball, and then did a ton of snatches with a 35# kettle bell (the other guys used a 53# I think).

Once we got to the deadlifts, I was content to let Brent & Todd do all the 30″ box jumps and do my part on the heavy deadlifts. But they must not have been too heavy because I did sets of 7, 5, and 4 as touch-and-go at 315#. Not too shabby.

We finished the whole thing in 43:15. Crazy. But I was glad when we were done. There were areas I didn’t do well in, but I feel like I made up for that in others, so hopefully I wasn’t too much of an impediment to the rest of the team. 🙂

Honestly everybody was moving really well. The whole place was hopping!

Huge thank you goes out to my team. In a week I’ll be doing another mini-competition with Jonathan over at Pick-it-Up and I have to say I’m excited about it… if I can get all my joints to be happy again between now and then and go back to work this week. 🙂

Great work everybody! Hope you all have a fantastic New Years’ Eve and New Years’ Day! Stay safe and have fun! Let’s hope 2017 continues the great ride of crossfit!

Still Slow Tuesday

Ah yes, another day, another workout. And I’m failing at the whole “take it easy” thing – though I did scale today. We’ll see what my doctor has to say about it tomorrow.

At any rate, we made it in for a 9:30 class with Coach Drea this morning. Saw Jonathan & Sarah, Todd, Larry, and Andrea just heading out from the 8:30 class and got to work with Ashley, Adrienne (and Jayda of course), Kristen, Danielle (and little JR), and Ev in the 9:30 class. Plus we got to see Jimmy today, so that was good. 🙂

135a7h

Honestly there are very few days that aren’t good at our box. Go figure!

We started with a warm-up that included a minute of jumping rope, then some leg swings with a PVC pipe (I have zero balance, so it was entertaining swinging forward, backward, side to side, and then left to right), then some arm swings and good mornings.

From there we looked at the workout for the day, which was the 3rd workout for the Hylete H3 challenge called “Titanium.” A 15-minute AMRAP of…

  • 6 double kettle-bell front rack lunges (alternating legs) (35/25#)
  • 12 butterfly sit-ups
  • 6 burpee box step-ups (24/20″)

After attempting an almost body-weight back squat last Thursday, I think I aggravated my pulled groin again and it’s been a little touch and go for a lot of things. I figured that the step-ups would hurt it for sure, so we scaled it down to just doing burpees. And I was concerned about the lunges, which aren’t my favorite thing anyway. But I did a few as a test and it was sore but not in sharp pain, so I figured I’d be ok. Even the burpees and butterfly sit-ups made it a little sore, but there was no sharp pain so I figured I was ok.

135alzThough I wasn’t particularly quick (what’s new?), I managed to keep going through the 15 minutes. I paused here and there to catch my breath, evaluate how the groin felt, and kept on going. It’s amazing to me how much that muscle gets used across the board. Even just doing butterfly sit-ups I could feel it. Burpees too.

I made it through 4 rounds and all but three reps of the 5th. Danielle and Ev both made it through 9 rounds or a little less. Not sure how everybody else did, but they were kicking butt.

The groin isn’t too bad – but my shoulders were fried after front racking two 35# kettle bells and the burpees. I was happy we did a little bit of a cool down – gentle 200m jog, PVC pass-thrus, good mornings, deep lunges (HAHAHAHA – more good mornings for me), and then cobra. Good to try and relax the shoulders a bit.

And now I’m back to work. Yay team!

 

Walking Lunge Mondays…

Monday already? Where’d the weekend go?!? Guess we survived. 🙂

I also made it through my two Monday morning meetings so I could head to Crossfit Continuum for a 9:30am workout. Got there a little early to see the 8:30 crew finish up with Coach Drea. Larry, Connie, and Jason were finishing up while Drea & Coach Bill caught up.

20151012_103417The 9:30 class consisted of myself, Lisa, Mike, Andrea, and Brent under the watchful eye of Bill. We started with a 600m row (justification: 500m was too short and 1000m was too long) and then did some work cross the floor… a particular stretching lunge from one end to the other with your arms over your head, then a plank hold and some other odds-n-ends.

Once that was done, we gathered our equipment for the workout… a 30 minute AMRAP consisting of:

  • 12 walking-lunge steps (6 each side)
  • 15 weighted sit-ups
  • 15 hip extensions on the GHD or good mornings
  • 5 muscle-ups or chest-to-bar pull-ups

20151012_103401I used my knee wraps today to try and protect them a bit better during the lunges, but used a 20# med ball for the sit-ups, an empty 45# barbell for the good mornings, and did 5 good “chin over” kiping pull-ups each round. I lost count about round 4 and cost myself a little time, but got through 7 rounds plus 27 reps, so not too bad.

I joke that I have two speeds – slow and slower. Today was definitely slow. 🙂

Other folks went much faster, doing C2B pull-ups or ring muscle-ups or scaling in different ways. It was fine. They all rocked it. I don’t think any of us stopped for long at any point during the workout.

20151012_103413Plus, I was happy with my pull-ups (so was Bill) and my lunges didn’t hurt as bad as they have in the past. So I’m hopeful that the Collagen Peptides from Vital Proteins that we’ve been taking for a couple of weeks is starting to help. (I had to order a new batch recently so we could keep it going.) It would be nice to make my knees happier with some of these movements again. 🙂

Not bad for a Monday… Great work everybody! And thanks Bill (and Connie) for the encouragement!

I will try not to bore anyone with more Zone Diet posts for a while either… I was using the blog posts to keep track of things, but I think we’re in the groove so it’s a little easier now.

Have a great day folks! 🙂