Tag Archives: push-ups

More cindy, sort of

Main site CrossFit sure does like programming Cindy and a million variations of it as of late. Geez! Today was a weird day, but I made it in for Coach Lara’s 8:30 class with Todd & Melissa, Clara, Janiese, and Alicia.

We started with 2 minutes of cardio (assault bike — yay?) and moved from there to a mess of PVC passthrus and sumo deadlift high pulls, inchworms with push-ups, arm circles, a fun banded “face” pull, and some pull-up, push-up, and rowing warm-up…

The workout?

A few of my strict pull-ups looked like this…
  • 3 rounds for time
    • Row 500m
    • Strict pull-ups x15
    • “Honest” push-ups x30

I’ll start by saying that my right forearm is still angry. Tried doing a single overhand grip slow pull-ups and it was sore, so I vowed to do a mix of chin-up grip strict pull-ups and ring rows to get through the 15 reps there. Everything else was ok.

The first two rounds I did 8 chin-up strict pull-ups and 7 ring rows. The last round I did 6 chin-up strict pull-ups and 9 ring rows. Push-ups I managed a set of 10 and then worked through the rest in 5s for the most part. And the row? 500m wasn’t awful, but I did slow it down a little.

This workout surprised me though on a cardio level. I was dripping in the middle of round 2 and by round 3 I was really dripping. It felt good to finish though, so I won’t knock it.

Lara said to shoot for 12-22 minutes. I made it in 18:27 with my modifications, so that wasn’t too bad. Right in the middle of that 12-22 minute window. πŸ™‚

Once we were done we practiced some L-sits. I did two – one of 14 seconds and one of maybe 9. But I did ok. My right quad hurt from trying to keep my legs straight and feet off the floor. And sure, my shoulders were vibrating a little too.

But not a bad morning at crossfit. Not at all. πŸ™‚

Good work 8:30 class and thanks Lara!!

AMRAP x2 after 19.4

I have to admit that I was a bit leery of going in for today’s team WOD after doing 19.4 last night and suffering “crossfit cough” until several hours after the event. But the only body part complaining was my left knee, so I decided I should go in — especially since I missed Weds & Thurs due to the blizzard.

So I shuffled in with quite a few other folks — Caleb & Megan, Lara & Jordan, Vanessa, Lisa & Nick, Drew, Stacy, Melissa, and maybe one or two others. We were there to do a workout designed by Larry, so you know it was going to leave a mark by the time we were done. πŸ™‚

We did a brief warm-up, paired up and went through some movement standards. I worked with Caleb today and didn’t really scale much, so I’ll take that as a good sign that my body wasn’t too fried.

  • Teams of 2 (or 3) – each member must complete all reps before moving on
  • AMRAP #1 (15 minutes)
    • 15 push press 115/85#
    • 25 walking lunges
    • 15 SDHP 115/85#
    • 20 goblet squats (53/35# KB)
    • 100 single unders
  • 5 minute rest
  • AMRAP #2 (15 minutes)
    • 15 deadlifts (205/155#)
    • 20 mountain climbers
    • 20 kettlebell swings (53/35#)
    • 20 push-ups
    • 15 box jumps (24/20″ box)

For the first AMRAP, I didn’t scale anything and Caleb actually scaled up to a 70# kettlebell for goblet squats. I did pretty well for the first round and was fading by the end of the second — I got through my jump rope and Caleb finished his in the first minute of the rest between AMRAPs.

For the second AMRAP, I scaled box jumps to step-ups on a 20″ box to avoid ticking off my knee further, but that was my only scale. And Caleb continued to chug through the KBS with that 70# kettlebell, plus did 24″ box jumps.

Except for the single unders, the walking lunges, the mountain climbers, and the box jumps, we pretty much just alternated doing 5 reps each. I did one round of push-ups with 10 reps, but that was the only deviation there.

So we got through 2 rounds of the first one (bleeding into the 5 minute rest) and 2 rounds of the second one (with about 15 seconds to spare). Not too bad really — but I was pretty tired afterwards. πŸ™‚

Thank you Caleb for being my teammate today — and everybody was pretty much flying right along. And thanks Larry for a fun workout!

More Cindy?

Lately I feel like we’re stuck in an episode (that I’ve never seen) of the Brady Bunch, where someone is saying “Cindy Cindy Cindy” instead of “Marsha Marsha Marsha!” Though I know of the Brady Bunch, I am not quite so old as to have been subjected to it as a youth. πŸ˜€

Anyway, after a weekend with Kiana’s WOD on Saturday and Yoga on Sunday (thanks, V!), we were back to the madness of strict pull-ups today in the snow. Just enough to make the drive in a mess, thankfully. Not horrible.

I arrived this morning and due to the President’s Day break, we had a good group of folks for Coach Drea… Larry, Chris, Todd, Jed, Maria, Melissa S, and Janiece. We started with a warm-up that didn’t involve rowing, running, biking, or the ski-erg machine, but got us moving just fine.

From there, we went through a good warm-up on air squats, push-ups, and various scaling options for pull-ups. After all, the workout was “Cindy”-like for sure.

  • 20 minute AMRAP
    • 15 strict pull-ups
    • 30 push-ups
    • 45 squats

We just did a “Strict” Cindy (5-10-15 with the same movements) last week and I managed to get 10+5, which was great for me. Due to the longer sets today, I wasn’t sure where I’d end up, so I changed the workout slightly…

  • 20 minute AMRAP (“Double” “Strict” Cindy
    • 10 strict pull-ups
    • 20 push-ups
    • 30 squats

With that mix, I made it to 4 rounds + 4. So approximately 8 rounds of Cindy plus a bit. The combination of more pull-ups and more push-ups in a row definitely hit my arms pretty hard. I was shaking them out frequently.

Anyway, it was fun to work out with the group and I didn’t do too awful. I’ll be curious to see where I end up the next time we do normal Cindy where I can do kipping pull-ups. Will I remember how? πŸ˜€

Great work everybody and thanks Drea!

A New Approach at the Box – Plus Strict Pull-ups

Today marks a new day at CrossFit Continuum as we work towards the new approach to WODs at CrossFit’s main site. What is that new approach? Quality of strict movements over speed. At least that was what today was all about.

Now, I have to admit I wasn’t sure I was going to be moving at all today after yesterday’s Filthy Fifty. It was brutal and I nearly didn’t finish – thankfully I was pulled back in by Lara and I managed to get through it in the end. It effectively ended my day yesterday, causing my body to seriously crash hard. And I was feeling it last night.

Definitely needed some WD-40 to get out of bed this morning… (Source)

However, today was one of three PTO days I needed to burn or I’d lose them, so… I found myself back in the box this morning. In fact, I was there 30 minutes early and stopped for a coffee at the coffee shop around the corner from the box and worked on some writing in the car while I waited.

It was just me and Janiese this morning for Coach Drea, and I was not moving quickly by any stretch. During the warm-up it was like chipping off rust from an old hinge. I definitely needed a bit more WD-40.

Once we were done with that, we looked at each of the three movements — solid strict pull-ups (not chin-ups), solid push-ups, and quality air squats. Simple enough on the surface, but I was going to go slow and steady. The pull-ups really slowed me down.

The workout?

  • Complete as many reps as possible in 12 minutes of:
    • 1 strict pull-up, 2 push-ups, 3 squats
    • 2 strict pull-ups, 4 push-ups, 6 squats
    • 3 strict pull-ups, 6 push-ups, 9 squats
    • Etc.

See? Simple, right?

Well, I was shooting for getting through 5 rounds at least and that took me about 6 minutes. The remainder of the time was spent on completing round 6 and getting into round 7. Told you those strict pull-ups slowed me down!

I did pretty well with push-ups, which have given me trouble in the past. Made it through the 5-10-15 round with 10 in a row, then split up the round of 12 with sets of 6-3-3.

Air squats weren’t bad once I focused on making sure I stood all the way up each time.

However, the strict pull-ups with an overhand grip instead of an underhand, chin-up style grip, forced me to slow way down and sometimes take them one at a time. (Who am I kidding, most of them were singles!?) I barely got through the 7 strict pull-ups before time ran out.

We’re supposed to note where we started and where we stopped:

  • Start – Round of 1-2-3
  • End – Round of 7-14-21 (made it through 7 ugly strict pull-ups one at a time)

So there you have it. πŸ™‚ Now I’m done for a couple of days and will be back to it on Monday. We’ll see what’s next on the WOD agenda then.

Great work Janiese! And thanks for the tips/encouragement today Drea!

Playing Catch-up

Sometimes time just gets away from me like the last few days… Geez. The last throes of my holiday break before heading back to work to face reality again. Funny how the real world smacks you in the face from time to time. πŸ™‚

But I managed to get through a few workouts in the last handful of days…

  • Saturday Team WOD (5-JAN-2019)
  • Monday 9:30 WOD (7-JAN-2019)
  • Tuesday 8:30 WOD (8-JAN-2019)

Saturday Team WOD

Saturday we had a good crew for Coach Jimmy — Caleb & Megan, Jordan & Lara, Lisa & her sister, and Drew.

We did:

  • Teams of 2 –
  • 5 rounds for time
    • 50 calorie row or bike
    • 40 toes to bar
    • 20 Double DB Burpee box step ups

I worked with Caleb and we scaled it slightly. Toes to bar became knees to elbows (or at least knee raises – I won’t say my knees actually touched my elbows) and I think we had 20# or 25# dumbbells and a 20″ box for the double dumbbell burpee box step-ups. We split the row 25/25 and did everything else in sets of 5. And I definitely felt pushed. πŸ™‚

We finished first in 37:11, but everybody else was right behind us. And I won’t lie – I was pretty wiped out after this one. Very hip intensive as I found out today. πŸ™‚

This was one of those subtle workouts that I knew was going to kick our butts. Jimmy put together a doozy.

Monday WOD

Sunday I felt pretty good until Saturday’s workout caught up with me. Of course, that might also have had something to do with the fact that I really only had one meal that day, but hey.

Made it in for a 9:30 workout with Coach Drea. Lara, Alicia, Deana, and a few other folks joined us. And though it was more of a skill day, I won’t deny that it also kicked my butt.

I ended up doing the Fitness level:

  • 15 minute AMRAP
    • 5 strict ring pull-ups, false grip to collarbone
    • 5 strict ring dips
    • 4 squat snatches, 75#

I tried warming up to 95# or higher, but I couldn’t drop under the snatch with the heavier weight. My hips were tight enough I kept leaning forward under the weight. 75# felt ok and even that got a little hairy in spots.

Strict ring dips went really well, though my ring pull-ups were slow as snot.

I finished 4 full rounds plus 11 reps (one squat snatch in round 5) and called it good. πŸ™‚

Today’s WOD

Today AJ and I headed back in for the 8:30 class with Coach Lara. We were joined by Maria, Chris, and Deana.

This one, though I knew it was going to be a bit rough, went better than I expected. I really expected push-ups to fall apart more quickly than they did. πŸ™‚

  • 15 minute AMRAP
    • 20 push-ups
    • 50 squats

I started out by doing 10 push-ups in a row, which was silly in hindsight. Should have broken them into sets of 5 from the start, instead of doing that after the first set of 10. πŸ™‚

But I think it was the squats that really got to me — I managed to get through 4 rounds plus 20 push-ups and got through 4 air squats. (4+24)

Now that I’ve seen that tomorrow’s workout is running. Lots and lots of it. I will be dreading that for a while. πŸ™‚

Good work everybody!

12 Days of Xmas 2018

For the last few years, we’ve done the 12 Days of Christmas workout at CrossFit Continuum in the days before Xmas. Sometimes it’s on Christmas Eve. Sometimes it’s a day or two before that. But since at least 2015 it’s been part of the tradition.

This year it was just me from our clan heading to the box to do the deed a few days before Xmas, but I went in — just like we did in 2015, 2016, and 2017… My girls were sleeping in to recover from crazy weeks at the end of their respective semesters. My wife was working. And I was definitely not alone in the madness. Much of our CrossFit family was there with me. πŸ™‚

Drea & Jimmy, Nick & Lisa, Lara & Jordan, Larry, Caleb & Megan, Megan F, Clara, Heather, John, Marino, Aileen, Emily, Shaun & Stacy, and more… we had people all over the place. πŸ™‚ As Jimmy put it, it was a bit of “controlled chaos” — emphasis on the chaos! Plus — we started with sunshine and ended with a snowstorm. It was definitely one of the first days of winter!

We did a little warm-up and divvied up into halves… one half of the gym was mostly the “Naughty” workout and the other was “Nice.” We both got our butts kicked. πŸ™‚

Caleb and I sort of shared an area. This wasn’t a team workout, but we shared equipment and space due to the crazy number of bodies. We had some space on the wall for wall balls, two bars (one 135# and one 95#), and just kind of went for it.

My version of the Naughty workout (scaled) went like this:

  • 12 Days of Christmas
    • 1 Deadlift 135#
    • 2 Pike Push-ups
    • 3 Front Squats 95#
    • 4 Pull-ups (kipping)
    • 5 Shoulder-to-overhead 95#
    • 6 Wall Balls 20#
    • 7 Back Squats 95#
    • 8 Sit-ups
    • 9 Sumo Deadlift High Pulls 95#
    • 10 Push-ups
    • 11 Thrusters 95# (I dropped to 11 Front Squats during “Day 12” because I couldn’t get my arms over my head at this point)
    • 12 1200m “run” (really I walked all but about 200m of the whole thing)

It took me 49 minutes to complete this year. And I really debated just giving up after the run (in the snow that was just starting to fall at that point) — I was struggling with both shoulders by then. But after I did the front squats, things started to loosen up again and I was able to get my shoulders moving again.

We had a fun time as always and my time was about the same as always for this workout (though it changes every year):

  • 2018 – 49:00 (scaled to 95#)
  • 2017 – 44:00 (scaled to 95#)
  • 2016 – 58:34 (went heavier with 115#)
  • 2015 – DNF (over an hour)

I think figuring out I should scale in 2017 made this workout much more fun in the long run. And I kept moving much better this year than I have some years — so maybe this old Grinch is learning something. πŸ™‚

Great work everybody! Y’all “sleighed” it. πŸ˜€

Who needs knees, anyway?

So yesterday I planned on going into the box to do some deadlifts. Life had other plans. Life 1, Me 0.Β 

Today even after seeing the workout, I was going to make it in come hell or high water. I was 5 minutes later than I wanted to be, but I made it. Life 1, Me 1. πŸ™‚

I was joined by a few folks in Coach Lara’s 8:30 class… Dave & Star, Valerie, and Carmen. They were already warming up when I got there, so I missed most of it — though I did some push-up, squat, and burpee warm-up with them at the end.Β 

Today’s workout was the Hero WOD known as “Bert” — named for US Marine Cpl. Albert Gettings, who died in 2009 while serving his country in Iraq. You can read a bit about him at the CrossFit mainsite.Β The workout is a bit brutal, but you come to expect that during a hero WOD.Β 

  • For time:
    • 50 burpees
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 200 squats
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 50 burpees

There were some options. The Performance level lowered the reps to 40-80-120-160-120-80-40. Fitness level dropped it to 20-30-40-50 with 200m runs between.Β 

Our goal was to finish in under 60 minutes. And the conditions outside were chilly, with some snow and slush along our usual 400m route. So as you might imagine, I scaled. πŸ™‚

The Devil’s Tricycle was there for me today…

My workout became something between Fitness & Performance…

  • 20 burpees
  • 2:30 on the assault bike
  • 40 push-ups (25 regular, 15 from knees)
  • 2:30 on the assault bike
  • 60 walking lunges
  • 2:30 on the assault bike
  • 80 squats
  • 500m row (2:10 time)
  • 60 walking lunges
  • 2:30 on assault bike
  • 40 push-ups (20 regular, 20 from knees)
  • 2:30 on assault bike
  • 20 burpees
  • Time: 41:50

Burpees were consistent for the most part. Push-ups were a problem, as always. Walking lunges were a challenge, but I did them in sets of 20/15/10 or 5 to get through them. Squats were ok — sets of 10 or 20 for those. The assault bike was a good choice today and felt better than the rower because I had a set time domain and didn’t overthink it.Β 

Me too, little dude.

But let me just say that my knees were ticked off by the time I got to the push-ups and that trend just continued on to the end. I’m sure I’m going to be sore over the next few days and need to roll out my quads.Β 

Walking may be optional — and stairs are going to be a challenge over the next couple of days. πŸ™‚

Everybody did awesome — Dave rocked out the push-ups, Carmen was the only one of us brave enough to run outside, and Star & Val just kept chugging. And of course Lara was there to cheer us on.Β 

Great work everybody!Β