Tag Archives: pull-ups

Farmer’s Carry for 30 mins

This was a weird week — a week between trips. I made it in for a Monday afternoon workout, a Tuesday morning workout, the Wednesday 4th of July WOD (which I never had a chance to write up), a workout on Thursday I DNF’d, and then today. That’s pretty good, I think.

Today’s was a Saturday team WOD after a great mobility class with Heather. She offered some great suggestions on foam rolling, the use of jump stretch bands, some lacrosse ball work, and even some voodoo flossing, plus lots more. I am going to have to figure out how to adapt that work into my daily life now. πŸ™‚

team-wod

We had quite a few folks for the team workout today… myself & AJ, Jordan & Lara, Jimmy & Drea, Heather, Darcy, Nick & Lisa, Dan, Brent, Chris & his daughter, Carrie, Larry & Karen, Lisa G, and a few others.

Started with an entertaining 400m run where we ran parts forward and parts backward. I won’t say that I followed Drea’s directions well, but I did run parts forward and parts backward. And running backward was tougher on my calves than I thought. πŸ™‚

Farmers_Walk_CarryOnce back inside, we did some air squats, some burpees, and some side-to-side lunges before splitting up into teams of 3…

  • 30 Min AMRAP –Β 3 Person Team
  • 200 M Farmers Carry – Use two KB or DB #72/#53/#50
  • While team member 1 is doing farmers carry teammates 2 and 3 work through the following:
    • 30 partner wall balls #20/#14
    • 20 Box Jumps 24/20
    • 10 pull-ups

AJ worked with Carrie and Chris’ daughter. Jordan found me and we grabbed Chris. Huzzah! Teams of 3. πŸ™‚

fancy-team-work-meme-teamwork-meme-team-work-memeWe went with:

  • Two 55# kettlebells for the farmer’s carry
  • Jordan and I did 20# wall balls and we did 14# wall balls with Chris
  • Jordan did 24″ box jumps and Chris and I did a mix of 20″ box jumps and step-ups
  • Jordan and I did pull-ups (except when my grip gave up and I did a few ring rows) and Chris did ring rows

So how’d we do?

First, let me just say that the farmer’s carry was definitely the worst part of this one. My forearms and grip kept disappearing when we did the carry.

However, we made it through nearly 4 full rounds each of the carry. I went first, then Chris, then Jordan, and Chris finished the farmer’s carry as time ran out. That meant three full rounds with each of us (9 total), plus 2 more, for a grand total of 11.

Ayup. It was a good one. πŸ™‚ Great work Jordan & Chris!

I think AJ said their team got through 10 or so rounds, so they weren’t far behind us. The trick was just to keep moving and the farmer’s carry made that tougher than it should have been. πŸ™‚

So that’s it for this week. Next week we hope to get in some hiking and other fun activities in the mountains. May try and drop in to a crossfit class in Breckenridge. We’ll see how it goes.

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Murph 2018

As always, I have to start my Murph post with a thank you to the folks who have served, are serving, or will soon serve in our nation’s military. Your sacrifices in the name of our continued freedom do not go unnoticed and we offer our gratitude this Memorial Day.

murphWe weren’t sure if we would be able to attend this year’s Murph at CrossFit Continuum due to the yearly soccer tournament in Denver. Though Mickey didn’t play this year, AJ did and had four games spread across the first four days of the tourney. She was asked to play with the next higher team in her age group for our club and did a great job. Thankfully she didn’t get hurt (beyond some bruises) in the process. And because they didn’t have a game today, we were able to make it to the morning Murph heats.

We arrived as most of the 8am heat was half-way through or finishing up. Many determined faces and a lot of sweat greeted us as we went through the doors. Mickey, Ev, and I warmed up a little while they were wrapping up and AJ spent the time taking pictures (coming off 4 days of soccer with another 2 days of tryouts coming this week, we didn’t argue)!

Our 9am heat was full of familiar faces. Bill, Brent, KB, Katy, Emily, Drea, Nancy, Dan, Megan… it was a great group to run with.Β Ev decided to row to start off this year. Mickey and I ran.

TheMurphChallenge-Instagram-Logo_52818_Website-v1Murph is always a challenge. It’s supposed to be. But for a guy who hates to run, it’s a good opportunity to push the limits there a bit — and then go beyond those limits for a time.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

When I went in this morning, I gave myself the option. Run hard and get through half the pull-ups/push-ups/squats, decide if I could continue, and either way run another mile. I partitioned the reps into rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) and got through 10 rounds, which was half the total Murph.

At that halfway point, my shoulders were on fire. My pull-ups were fine. My air squats felt ok. But push-ups were the problem. I even did ok on the first mile, coming in not far behind the main pack of athletes.

running-failOn my second mile, the wheels fell off. I only ran a little and walked a lot. My shoulders and back knotted up and it was a struggle to just be moving forward. I did run a little, but it was in fits and starts and nowhere near as consistent as the first mile.

I finished my 1/2 Murph in 47:32 and was fried. I watched as my wife and eldest finished the whole thing (Mickey was right at an hour and Ev finished just a couple of minutes after that). They kicked butt.

Though I started with the intent of finishing a full Murph today, that was not to be. I have been listening to my body more and I think honestly that was a good thing. And honestly I was disappointed until I started looking at things historically…

  • 2013 – My first Murph. I split it with Mickey and finished in 65 minutes
  • 2014 – We did a modified Murph at home – push-ups, air squats, and sit-ups – no idea on time
  • 2015 – I did a 1 mile run/walk, 1/2 Murph and DNF
  • 2016 – I started with a 2000m row, did 1/2 Murph, and walked a mile in 52 minutes
  • 2017 – I split it with Mickey. She ran a mile and I rowed. We each did 10 rounds, Cindy-style. And we finished in 55 minutes.
  • 2018 – Ran both ends of 1/2 Murph and finished in 47:32. That’s a 5 minute improvement over 2016 and 8 minutes better than 2017.

c17bd3367f238b2513cc8a7f49474ae9--on-writing-writing-tipsSo I would say that’s slow but steady improvement. πŸ™‚ Someday I will do a full Murph. When that happens, I may try the next year with a weight vest.

But I am no longer disappointed and happy with my performance. I knew when I saw Dan Meade finishing all of Murph with a weight vest and running when I was running, I was doing ok. (He finished in 41:37 the first time he did it today — he’s a badass and did a second time without a weight vest 3 minutes faster.)

Next year I’ll do better. Definitely. But I’m happy with this year.

Great work Continuum family – you all rocked it. πŸ™‚

Lynne for the Win!

Wasn’t sure I was going to be able to move this morning, but I was, so after a crazy morning I headed in for an 8:30 workout. Coach Bill had me, Todd, and Melissa this morning, so we had fun (not surprising, really!).

jumping-jacks-5JBrue-clipartWhile Bill was finishing up the workout, we started with a couple of rounds of:

  • 200m run
  • 15 jumping jacks
  • 5 push-ups
  • 5 pull-ups
  • 10 banded triceps extension
  • 30 second banded chest stretch, each side

It gave me an opportunity to break in my new WODies from Jerkfit. With as much as I’ve been tearing up my hands on pull-ups, I needed to try something else. These may do the trick. Worked great during the warm-up. πŸ™‚

With that done, we each warmed up to our working weight for the WOD.

  • lynne-wodLynne
  • Β Competitor:
    • 5 rounds for max reps of:
      • Body-weight bench press
      • Pull-ups
  • Performance:
    • 5 rounds for max reps of:
      • ΒΎ-body-weight bench presses
      • Pull-ups
  • Fitness:
    • 5 rounds for max reps of:
      • Push-ups
      • Ring rows

Even if I was feeling 100%, I would have shied away from body weight bench press at any sort of rep scheme. I think my one rep is 230# (April 2016) and now that my body weight is holding around 215#, that should be doable — maybe? But 3/4 was more realistic at 161# (I rounded up to 165#).

Bill said we should shoot for a weight where we could do 8-10 unbroken. HA!

Warmed up with 95# x5, 115# x5, and 135# x5. They all felt ok, though 135# was starting to get spicy. Adding another 30# to hit 165# was going to be rough.

rockypr-300x213So how’d it go? Bill spotted me and some reps felt much better than others, just FYI. πŸ™‚

  • 4 ok bench presses and 2 rough ones, for 6 total
  • 13 pull-ups (a new PR)
  • 4 ok bench presses and 1 rough one, for 5 total
  • 12 pull-ups
  • 3 ok bench presses and 1 rough one, for 4 total
  • 14 pull-ups (a second new PR)
  • 2 ok bench presses and 1 rough one for 3 total
  • 12 pull-ups
  • 2 ok bench presses and 1 rough one for 3 total
  • 10 pull-ups
  • Total: 82 (thought it was 76 when I eyeballed it the first time)

Not too bad for a guy who just turned 48 today.

As for the WODies, they did pretty well. I tore ABOVE where they covered my palm on one finger, but it wasn’t awful. So I’ll live. πŸ™‚

Thanks Bill for the spotting and Melissa, Todd, and Caleb for the encouragement!

Have a great day!

 

Slip me some skin

Nine times out of ten, the same thing happens when we go for big sets of pull-ups on the rig. I leave some skin there. Ouch.

 

Bodyweight_Side_Steps_Lateral_Lunges
Lateral Lunges (Workout Labs)

Anyway… made it in for an 8:30 workout this morning with Coach Drea. We had a bigger class – John, Dave, Todd & Melissa, and Carrie. We started with a little warm-up:

 

  • 2 min bike/row, then, 2 rounds:
    • 30 sec hollowbody rocks
    • 10 lateral lunges
    • 10 dumbbell thrusters with light dumbbell (grabbed 15# dumbbells)
    • 10 single leg deadlift with dumbbell

As always, had an entertaining chat with everybody as we got warmed up. And then we did some refresher and warm-up with sumo deadlift high pulls, then pull-ups.

Then we had a choice to make… how many pull-ups could we consistently string together? Answer: Quite a few for a little while. πŸ™‚

sdhp_4The workout was:

  • 10 minute AMRAP:
  • Competitor: 10 pull-ups, 10 SDHP 95/65#
  • Performance: 8 pull-ups, 8 SDHP 75/55#
  • Fitness: 6 pull-ups, 6 SDHP 45/35#

I did performance. I probably could have strung 10 pull-ups together for one or two rounds, but in combination with the SDHPs, that’s a lot of pulling and I knew my grip was going to go away quickly.

Surprise! It did. πŸ™‚

20180508_093753I managed to get through 4 rounds in 6 minutes and then it took me the rest to get through 2.5 rounds. Tore somewhere in round 6 I think. But finished 6 rounds plus 6 pull-ups. Did well for a while anyway. πŸ™‚

Someday I’ll find a good way to avoid tearing the crud out of my hands during workouts! I even went so far as to sand down my callouses this morning to avoid this very thing… sigh.

Afterwards, the lacrosse ball was my friend. Angry left forearm and left shoulder were soothed by the solid rubber ball, at least a bit.

Better than yesterday’s workout, I have to say. But still brutal on the hands! Great work 8:30 class!

Darn you, Double Helen!

Today was one of those days where I really didn’t want to go work out, which meant I needed to do just that. CrossFit logic. Nobody said it needed to make sense.

So I trundled in for the 8:30 class with Coach Drea. We had a pretty good crew today – KB, Dave, Carrie, Logan, Emily, and Lara! (9:30 had a pretty good group too, so I think the nice weather must have brought folks out this morning. πŸ™‚ )

Tied-up-im-knotsWe started with an interesting warm-up:

  • 2 rounds
  • “run” with a jump rope, 1 minute (my body and I can’t quite figure this movement out, so I did a few attempts and a lot of regular singles both rounds)
  • 20 plate hops on 45# plate (outside to inside first round, forward and back for second)
  • 10 Russian twists with a 10# plate (darn those Russians)
  • 20 calf raises on 10# plate
  • 5 chin ups

From there we did a little kettle bell swing and pull-up warm-up, but we dove into the workout itself pretty quickly.

  • 3 rounds for time
  • Performance
    • Run 800 meters
    • 30 kettlebell swings (53/35#)
    • 18 pull-ups
  • Fitness
    • Run 600m
    • 24 kbs (25/15#)
    • 15 ring rows

helen-workout-of-the-day-wodThis is “Double Helen.” Regular Helen is just 400m/21 kbs/12 pull-ups, so this was 800m/42 kbs/24 pull-ups for Competitor level. Glad I wasn’t going quite that crazy. But my last Helen time was something in the 16-20 minute range, so I wasn’t quite expecting miracles today.

Plus, after tearing my right hand on pull-ups Saturday, I decided I should probably stick to ring rows to let it heal a bit more. So I did:

  • 3 rounds
    • Run 800m
    • 30 KBS (53#)
    • 18 ring rows

7TaonKRbcIf we couldn’t keep our first 800m around 4:30, Drea suggested we drop to 600m. I came in from that first run in 4:33, darn the luck. The rest of my rounds were not quite that quick. πŸ™‚

According to Drea, I finished in 28:19. I was the last one to finish in our class. And I’m perfectly fine with that. Apparently Lara was done in around 19 minutes, which is awesome. She was moving fast!

Here are my fun observations for today:

  1. 4:33 is a great time for me doing an 800m run. I’m very pleased with that.
  2. In round 3, as I walked all but 1/3 of it, I had the thought about what Drea told us yesterday about having too many parts of a workout. If there are three parts, we give the first one our all (let’s say 100%), give a bit less (let’s say 75%)Β  in the second part, and then in the third part we kind of phone it in (let’s say 25%) because we did the first two parts. Certainly pertained for my performance today.
  3. By round 2, I was already starting to break things up further than 15 and 15 for my KBS. I think I went 10-10-10 for round 2 and 10-8-5-2 for round 3.
  4. I stayed pretty consistent with the ring rows, managing 6-6-6 each round.

And now I’m very curious what my regular Helen time would be. I think if my hand wasn’t healing and I could do pull-ups, I’d probably be in the 12-15 minute range, which would be an improvement.

dfl-dnf-dns

At any rate, I’ll take it. I might have been able to push a little further but I know in that last 800m I was trying to protect my left knee and left hip, which were both ticked off by that point.

Great work 8:30 class! I was just happy to stay in the 25-30 minute time cap Drea set for us. πŸ™‚

Team WOD, lots of reps

So this morning started with the Keto chat with Dr. Kurt & Coach Drea and progressed into a team WOD, so we got a nutrition lecture and a workout. Not a bad deal.

jumping-jacks-5JBrue-clipartAJ and I went in this morning and we had a great turnout for the nutrition piece, and a good number of folks stuck around for team WOD. We had at least 5-7 teams of 4 or 5 folks when all was said or done.

We did two rounds to warm up of:

  • 30 seconds of jump rope (single or double-unders)
  • 30 seconds of air squats
  • 30 seconds of jumping jacks
  • 15 seconds of a lunging stretch, each side

Then we broke into teams. AJ was claimed by Lara, Janice (a drop-in from Philly), and the nice young gal who I’ve worked out with on a few occasions with the knee brace. And I was cut loose – but claimed quickly by Kelli, Jamal, and Trey. Kind of nice to join their clan for the day. πŸ™‚

kettlebell-swingWe grabbed equipment and tackled this workout:

  • For time,Β 4-person team, one person working at a time.
    • 250x Pull-ups
    • 250x KB swing (72/53/45/35/25)
    • 250x Double-unders (single unders)
    • 250x Overhead squat (95/65/45/35)

We pulled together various weights of kettlebells, Jamal and I settled on 75# overhead squats, made sure we all had jump ropes, and were off to the races. I used a 53# kettlebell and Jamal went with a 70#. And I decided single unders were just fine for me.

All together, it took us 40:28 to complete the 1000 reps as a team. I ripped my hand on the pull-ups, but Jamal really tore, so he was bleeding the remainder of the workout. And we all held our own I think.

AJ and her team finished a little ahead of us in 39:50, so we didn’t do too badly. πŸ™‚

Definitely tired now. Might be time for a nap ahead of AJ’s soccer game tonight. πŸ™‚

Thanks to Jamal & Kelli for adopting me into the clan today despite the fact that basic math was hard. πŸ™‚

Thanks Drea & Jimmy for a fun one. Hope everybody has a great weekend!!

Flying Wallendas (aka Ring Muscle Ups)

Though many folks may appreciate the challenge of flying through the air like an acrobat, gymnast, or pilot — I am not ashamed to say that such daring feats have rarely been in my wheelhouse, even at a young age. My sister was the daredevil in the family, not I.

wallendas_1962aBut today’s skills-based workout at Continuum reminded me a bit of the Flying Wallendas (high wire act from the first half of the 20th century) and the song “The Daring Young Man on the Flying Trapeze” from even earlier:

He’d fly through the air with the greatest of ease,

That daring young man on the flying trapeze.”

Anyway… Enough of the weird places my head goes!

Coach Drea had me, Jonathan, Logan, Todd & Melissa to deal with this morning at the 8:30 class, and the only “Wallenda” among us was Todd. πŸ™‚ ‘Cause it definitely wasn’t me!

Today’s challenge was to work on ring muscle-ups, but we started with some shoulder mobility, did a bit of the warm-up (and a 2 minute bike or row), and then worked through many muscle-up variations.

We spent about 20 minutes on muscle-up practice, on low rings and high. Todd was doing sets of three and worked through several rounds of that. The rest of us bounced around and just tried different things.

Gymnastics-ringsI’m happy to say two things:

  1. My kipping swing on the rings has improved. I was able to get my hips pretty high in the air, much to my own chagrin.
  2. And I managed a single jumping muscle-up on lowered rings and starting on a pile of two 45# plates.

One. And it was exciting!

But I proved once again that heights are a challenge. At one point we were helping one another with a boost to get up on the higher rings and I couldn’t even convince my knees to straighten to let Jonathan push me up. (Funny enough, when I helped him, we ended up in an awkward position where he ended up almost leap frogging me and I went forward underneath — we laughed a lot!)

Once that was done, we did more strict pull-ups and ring dips. I did three rounds of rapidly depleting max effort.

  • Strict pull-ups: 5, 4, 2
  • String ring dips: 10, 5, 0

Somehow while swinging around on the rings I managed to tear a blister between the palm and wrist on my right hand and that slowed me down a bit with the ring dips. Pull-ups… well, they just fade pretty quickly.

Everybody did awesome. Lots of folks flying around. πŸ™‚

c3ae1d5e-abfb-4407-9920-1080d6c7b6d3