Tag Archives: plank

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. 🙂

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. 🙂

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. 🙂

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. 🙂

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!

Mercury has tight orbits

Today we finished up with the last workout of the Hylete/C3 challenge, called Mercury. And on the surface it didn’t look too bad – which is exactly why I should have been concerned.

mercury_precessionEv and I arrived to find ourselves part of a huge class with Coach Bill. Lori, Jonathan and Sarah, Ellen, Carrie, Todd, Abby and Adrienne, and Danielle – and I don’t think that was everybody. We ran out of med balls and people were sharing equipment, so I think it was a good day at the box. 🙂

We started with some jump roping, then some leg swings, arm circles, and good mornings before we went over the movements for the workout itself.

  • Med ball ground to overhead
  • Med ball squats
  • Jump rope
  • Elbow to Straight Arm Plank (full locked-out plank down to elbows and back up again)
  • Single arm kettle-bell swings (Russian, so just to eye level, not locked out straight overhead)
  • Single arm kettle-bell push-press

The only thing I was worried about was the push-press and it turned out to be a worthy concern.

The workout itself was Mercury… three separate 7 minute AMRAPs with a three minute rest in-between. Each 7 minute AMRAP consisted of:

  • 10 weighted ball ground-to-overhead (20/14#)
  • 10 weighted ball squats (20/14#)
  • 30 jump ropes
  • 10 elbows to hand planks
  • 10 single-arm Russian kettle-bell swings (35/25#)
  • 10 single-arm kettle-bell push press (35/25#)

plank_on_elbows

Some people were flying, but my goal was to stay slow and steady for as long as I could. I did pretty well in the first round. And even the second round was ok. But the third round was awful. By the end I felt like I was going to hurl, which is never a good sign. I should have finished the round, but didn’t have it in me. I made it through:

  • 2 plus 50
  • 2 plus 10
  • 1 plus 68

But we survived. Life is good. 🙂

Ev did better than I did:

  • 2 plus 63
  • 2 plus 52
  • 2 plus 66

She was much more consistent than I was. And she stuck around to do yesterday’s workout afterwards ’cause she’s crazy – but that’s part of why I love her. Go figure. 🙂

Great work everybody! Y’all kicked butt!