Tag Archives: overhead

Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. ๐Ÿ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. ๐Ÿ™‚ It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.


To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips


Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shotsย (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeย (80/55# dumbbell)


The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.


Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. ๐Ÿ˜€

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. ๐Ÿ™‚

Have a good day, folks!


Overhead Walking Lunges Stink

Let’s see… yesterday was all overhead so why wouldn’t we continue on Tuesday with more overhead? Yes, let’s.

PullupThough my lovely wife was working today and couldn’t join me this morning, I made it in (almost late) for an 8:30am class. Coach Drea only had three of us to contend with – me, Todd, and Connie. Apparently earlier classes had to divide and conquer, spreading out across the rower and the assault bikes, so we were a little simpler logistics-wise.

We started with another lovely warm-up. Three rounds:

  • 10 calories on the assault bike
  • 5 inch-worms
  • 5 pull-ups
  • 5 Spider-man lunges (each side)

Is it bad when you’re tired after the warm-up? ๐Ÿ™‚ I was amused when my right shoulder popped on the second pull-ups and I was dragging butt behind Connie & Todd. Todd just got back from vacation – he would have slowed down a little! HA!

25pound-dumbbellFrom there we jumped right into this 25 minute workout for rounds and reps:

  • 25 one-armed overhead walking lunges with a dumbbell
  • 25 calorie row
  • 25 weighted sit-ups with the same dumbbell

There were of course a few scales, but I tried Rx with a 35# dumbbell and bailed quickly. That wasn’t going to happen. A 25# dumbbell was tough enough. And I knew it would be the lunges, not the rowing or sit-ups, that would cause me grief.

I was right. Go figure.

Right-side was fairly steady, if uncomfortable and slow to lunge, with a 25# dumbbell. Left-side didn’t want to cooperate at all. Eventually Drea came over and suggested that I try and front-rack it on the left side, just avoiding the overhead lock-out. I eventually just rested the dumbbell over the left shoulder and kept my hand on it. But it definitely wasn’t pretty.

I made it through 3 complete rounds, plus 25 lunges and finishing the 25 calorie row just as time expired. So my score was 3+50. I’ll take it. I paused in a few places to adjust, but I never stopped.

Meanwhile both Todd & Connie got 5 full rounds done and were into their 6th. They killed it. ๐Ÿ™‚

Great work folks! I’m sure the 9:30 class had fun with it as well!

Thanks Drea!

The Unexpected Wednesday WOD

So today is usually my rest day. It just happens that way most weeks. But this morning, after a biweekly meeting, my Internet went down for several hours. Tough to work on code when you can’t get to it over the internet.

My wife just happened to be off today so she could talk to three different 5th grade classes about the digestive system at my youngest’s elementary this morning. She happened to come home after I had been on the phone with technical support for an hour and mentioned that it would be a good day to go catch a Noon class at Crossfit Continuum.

So… long story short… my rest day turned into workout #3 for me this week. It was just Ev, myself, and Coach Drea today, so it was pretty quiet except for all my grumbling. We did get to see Jimmy again today, which was nice, and Logan too (he was working out with Drea when we got there) – plus Chad, who was doing a mini workout of his own… so we weren’t exactly alone. ๐Ÿ™‚

Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/
Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/

We started with a 500m row and then did some odds and ends to warm up (I also added in some shoulder mobility and some couch stretch before we even got started) before talking about today’s workout…

5 rounds for time of:

  • 45/35#ย barbell overhead walking lunges, 50 feet
  • 21 burpees

We did walking lunges without additional weight earlier in the week (Monday), so I thought this would be ok. Drea offered a bit of a scaling option for the overhead part – go with the bar overhead as long as possible and then put it in a back rack position. So I did overhead for the first round and back rack for the rest, but I think it was the burpees that killed me today.

My hamstrings were already fired up when I got there (thus the couch stretch), but somehow that translated to the quad before long (above the knee). Meanwhile my calves were also tightening up from the lunges, so they started pulling below the knee. And my knees were caught in an unwinnable war between them. They felt like they were on fire.

Add to that the fact that I tend to shove one arm or the other (it seems to alternate, but today was the left) into its socket when I slam myself into the ground for a burpee, and you have a very angry left shoulder to contend with as well.

It was a trifecta from hell.

Did I finish? Yes, but it took me forever. Drea said that it was taking other folks 10-20 minutes to get this one done. It took me more than half an hour and a whole lot of bitching.

Ev got it done in 22:39 with 1/2 overhead and 1/2 back rack for the lunges.

It took me 33:38 with 1 round of overhead and the rest back racked.

This was not a fun workout for me. Good thing is that I already had an appointment with my favorite chiropractor Caleb for this afternoon, so I’m hoping he can put me back together.

I’m not sure that I’m going to make it tomorrow at Noon now. But we’ll see…

Thanks Drea for a spicy workout and great work Ev. You definitely smoked me!