Tag Archives: push-ups

My Left Cheek!

Yes, I said it. “My left cheek!” Apparently when you do a lot of pistols and GHD work, your ass muscles get a workout. Go figure. My wife tells me I don’t have a butt, so perhaps this will help me remedy that situation — once it stops hurting. πŸ™‚

sore not deadSpeaking of my wife, today was the first time in a while I had a chance to work out with her. She’s been gone for a bit and is just coming back to the box after about a week and a half away (since doing Girls Gone Rx Denver she went on a road trip for a week). But we made it in for the 8:30 class with Coach Lara — and had Marino, Caleb, Melissa, KB, and Bri with us.

Started with a 400m jog in the nice fall morning (breezy and overcast, but pleasant about 50 degrees). From there we did some running drills, some PVC overhead squats, PVC pass-thrus, and some squat therapy on the wall. I think most of us were a little sore from yesterday’s workout. πŸ™‚

Once that was finished, it was time for some squat snatches — shrugs, high pulls, fast drops, muscle snatches, high pulls from the floor… we did a good cross-section of movements to get ready for the day’s workout:

  • snatch5Score: Total Time
  • Competitor & Performance (75/55# bar)
    • 21 squat snatches
    • 42 push-ups
    • 15 squat snatches
    • 30 push-ups
    • 9 squat snatches
    • 18 push-ups
  • Fitness (45/35# bar)
    • 15 squat snatches
    • 30 knee push-ups
    • 12 squat snatches
    • 24 knee push-ups
    • 9 squat snatches
    • 18 knee push-ups

Um yeah. We were supposed to shoot for between 6 and 15 minutes. HA!

I went Rx today, like a crazy person. But the weight was light enough I thought I could probably finish. And broke everything up into manageable sets – sets of 7 as long as I could, then sets of 5 as long as I could, then sets of 3-5.

It took me 14:37. Just under the line. πŸ™‚

Caleb was the fastest of us, just under 7 minutes. Ev did it at Fitness level at about 8 minutes flat. Marino was under 12. Bri was about 12:30. Not sure what KB got done in, but somewhere under 10 minutes I think. Everybody did awesome.

dfl-dnf-dns

I was the last done, but I didn’t care because I finished. Wasn’t sure that was going to happen after the round of 15/30. πŸ™‚ But thank you Lara, Caleb, Ev, and KB for the encouragement in those last few reps!

Tomorrow (after 4 days of training in a row) is definitely a rest day — but I’ll be back on Saturday I think. πŸ™‚

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Team WOD Saturday plus Monday

We get another twofer today. πŸ™‚ I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. πŸ™‚

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. πŸ™‚

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.

 

run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. πŸ™‚
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. πŸ™‚
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. πŸ™‚ It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.Β  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. πŸ™‚

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. πŸ™‚

Now… back to work! Good work everybody!

Twofer #2 of the week

Yes, life has thrown me more curve balls this week but though I haven’t been as on top of writing up workouts as I would like, I have been getting to them (and through them) so I’ll take that.

scarab-2490586_1280
My week in a nutshell — Big Turd Keeps on Turnin’…

Wodding Wednesday

So Wednesday night I made it in for a 4:45 class with Coach Nicole, Steve, and Katie. And though I knew what the workout was, I am never sure of the warm-ups or cool-downs with Nicole. πŸ™‚

I have to admit that (like many folks, it seems), Monday’s workout really kicked my butt. Literally and figuratively. My quads and hamstrings were royally ticked off. We started with a jog I think and did bits and pieces of the warm-up as designed, with some additional bits and pieces to help with shoulders and hips.

Shoulder-to-OverheadAnd let me say I wasn’t sure I was heading in on Wednesday or not. Last week it was also a running WOD and I didn’t make it.

From there we were off to the races with some push jerk and push press refresher before warming up to our working weight. 135# seemed pretty risky to me, so I warmed up to 115# and called it good there.

The workout?

  • 3 rounds for time
    • Run 400m
    • 10 shoulder-to-overhead (135/95# Performance, 95/65# Fitness)

Time domain? Somewhere between 8 and 10 minutes.

So how’d I do with 115#? Well… not as bad as I thought I might. πŸ™‚

survived-didnt-dieMy time was 9:09 and I tied Katie. πŸ™‚ Steve was faster by almost a minute I think. My runs were slow, but my S2OH weren’t too bad until that last round when I had to drop the bar at rep 8, then re-clean and do two more reps.

Honestly my first round felt good. The run was solid and all 10 reps were pretty good push jerks. After that, the wheels started coming off a little bit. Runs got slower and S2OH got sloppier.

And when we were done? Nicole had us do some post-workout work on our hips and quads. I was sweating more during the post-workout than I did during the workout itself. πŸ™‚

Thanks Nicole and great work 4:45!

Chelsea Thursday

Um. Whoever came up with the Chelsea workout must really like Cindy.

crossfit-girls-wod-thumb

Again, today I wasn’t sure I was going to make it in. A combination of lack of sleep (3 hours just isn’t going to cut it) and overall body soreness from the rest of the week (I blame Monday) really laid me a bit low this morning. And then… I felt like the dung beetle again at my desk.

dung-beetle

So I found myself at the box at 8:30 with Coach Lara, Ev, Todd & Melissa, Dallen, Caleb, Bri, Carrie, and KB. Did it change the fact that I was sore as hell? No. But it did get me moving. πŸ™‚

We did the warm-up as written for a couple of rounds:

  • 30 sec high knees
  • 30 sec butt kickers
  • 10 leg swings, each leg – forward/back and side to side
  • 200m jog
  • 10 walking lunge steps with PVC pass through
  • 10 push ups into a 30 sec downward dog hold

I’m not going to lie… I was hurting during the warm-up. The walking lunges became a single walking lunge and 5 PVC pass-thrus on each side the first time. And I skipped that step the second round so I could put on my knee sleeves. My left knee did not like touching the ground and was very cranky after that, so I didn’t repeat it. πŸ™‚

PullupFrom there, we did a short pull-up skill sequence, talked about push-ups, grabbed some medicine balls to use as squat targets, and discussed scaling options.

  • Chelsea
  • Every minute on the minute for 30 minutes perform:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

The scaling option for Fitness was 20 rounds of 3-6-9 with some combination of jumping pull-ups, knee push-ups, and air squats.

if-you-die-walk-it-off-captain-america

Many of us opted for 3-6-9 with full pull-ups, push-ups, and squats – to try and go for 20-30 rounds. And I kept up with that pace for a while. πŸ™‚

I made it to 20 rounds of 3-6-9, but had to scale my full push-ups to knee push-ups after round 10. But I managed to keep that pace and finish in 30-45 seconds all the way through those 20 rounds.

And when I was done — I walked out to do an 800m walk. Everybody else did another 10 rounds. My body was saying enough. I was happy to get that far. πŸ™‚

Great work 8:30 class and thanks Lara!

Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!

1zdjhy

After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

Running Weightless

Hi, my name is Brian, and I am not a fan of running. Never have been. I’d rather stop and fight the bear or zombie when push comes to shove.Β So why did I find myself running three miles this morning?

silly-walkDamn fine question.

Didn’t make it in yesterday for a 4:45 workout, but I thought about it briefly before getting distracted. I do need the double-under practice. πŸ™‚

But this morning, I made it for the 8:30 class with the whole Fitzy clan. Coach Lara was impressed that we all made it in for a running WOD, and I told her we all started complaining about it about 10pm last night so we got most of the really vocal bitching out of the way. πŸ™‚ We were joined by Dave, KB, and Melissa.

Started with a 200m jog and then some of the Hinshaw Warm-up (what I call the Ministry of Silly Walks) before choosing a weight vest and starting today’s fun.

Today’s workout was for time.

  • HERO-Martin-Barreras_3
    Command Sgt. Maj.Martin “Gunny” Barreras

    Gunny

    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • Competitor: 50# vest
    • Performance: 25# vest
    • Fitness, reduce to 800m runs, 20# vest, and 30 push-ups and sit-ups in the same form

“Gunny” is named forΒ Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona. He died of wounds during an attack on his unit in 2014. He was most well known for his contributions to the successful rescue of Jessica Lynch in 2003. You can read a bit more about Gunny in the post at the CrossFit main site.

There are a few key things here.

  • Running is not my thing, but I’ve been getting better at it.
  • I’ve never worn a weight vest.
  • I’ve never RUN in a weight vest.
  • 3 miles is almost the length of a 5k.

time-371226_640So how’d I do?

  • Mile 1 – wore a 20# weight vest and ran/walked a mile in 11:05
  • Did normal push-ups slower and slower in sets of 10 and then 5. Sit-ups went fine
  • Mile 2 – wore a 20# weight vest and walked the whole thing
  • Did a mix of knee push-ups and regular push-ups in sets of 5 and 10. Sit-ups went fine
  • Mile 3 – stripped off the vest and ran most of the mile
  • Total Time: 49:09

I’ve never gone that many miles as part of a workout before and honestly I’m very happy with my time. Actually that’s an understatement. I’m thrilled with my time, but that just may be the endorphins talking.

rockypr-300x213How’d the rest of the clan do?

  • Mickey – 44:37, 10# weight vest and knee push-ups
  • AJ – 51:10, 10# weight vest and knee push-ups
  • Ev – 52:16, 20# weight vest and knee push-ups

Long story short, that’s 12 miles for the Fitzy family today. I think I am done running for now. πŸ™‚

Great work 8:30 class and thanks for the encouragement Lara!

Candy Kicked My Butt

Some weeks I feel like I should be in the box, working hard every day. This was one of those weeks, after a week of vacation where I did a few challenging things but no structured workouts. After today, I’m listening to my body. It’s telling me tomorrow is a rest day.

candy-lyrics
This is a lie. πŸ™‚

Why, you ask? I blame Candy. The song says “I want Candy…” I think the song must have been written before there was a crossfit workout with the same name. πŸ™‚

There were only a few of us in the 4:45 class with Coach Isaac. Shaun & Stacy and Katie. It was still pretty hot (low 90s) outside and after we opened the door in the box, it got hot inside too. (Shocking, isn’t it?)

We did a shortened version of the warm-up from earlier in the week. A 200m jog in the parking lot, then a couple of rounds of the Cossack squats, inchworms, Spider-man crawls, and windmills. I used a little 2.5# plate with the windmills today at Isaac’s suggestion and it wasn’t too bad.

From there we just talked about the workout, which had a few ways to go. We could do Candy or Maggie in different variations.

  • candy-square-wodCandy:
    • Competitor, 5 rounds for time of:
      • 20 pull-ups
      • 40 push-ups
      • 60 air squats
    • Performance: 4 rounds of same
    • Fitness, 4 rounds of:
      • 10 jumping pull-ups
      • 20 knee push-ups
      • 30 air squats
  • Maggie:
    • Competitor, 5 rounds for time of:
      • 20 handstand push-ups
      • 40 pull-ups
      • 60 single-leg squats, alternating
    • Performance: 3 rounds of same

Maggie is a bit like Murph, without the running. And I didn’t have any HSPUs in me today, so I went for 3 rounds of Maggie.

  • Round 1: 20 pull-ups, 40 push-ups, 60 air squats
  • Round 2: 20 pull-ups, 30 push-ups, 10 knee push-ups, 60 air squats
  • Round 3: 20 pull-ups, 40 knee push-ups, 60 air squats

maggie-square-wodAs I figured, the push-ups were the killer – but the pull-ups weren’t a piece of cake either. My sets were all over the place, starting at 10/5/5 pull-ups, 10/10/10/5/5 push-ups, 20/10/10/10/10/10 air squats – and falling apart from there.

Took me 29:48 to get through THREE rounds of that. Biceps and shoulders were yelling and I’m sure my quads will be right there before too long.

My wife did it this morning and made it through 4 rounds of Candy — 20 jumping pull-ups, 40 knee push-ups, and 60 squats – in 27:30. So she kicked my butt and said the push-ups were the worst part for her too. πŸ™‚

Everybody moved right along tonight and Isaac did a great job of keeping us moving, but woof – it was warm. I’m ready for fall to get here so it cools off a bit. πŸ™‚

Great work 4:45 class and thanks Isaac!

Sleep? Schmeep!

It seems just about every time I have written one of these posts in the last few weeks, I’ve complained about how crazy things are. This week is no different. Started with Murph and got crazier from there.

  • Crazy-Job-2015020406Monday: Murph
  • Tuesday: Walk 2.8 miles
  • Wednesday: Mobility work
  • Thursday: Hero WOD – Otis
  • Friday – Walk 2.8 miles
  • Saturday – Team WOD

And I think in the last two nights I’ve had less sleep than I have in months. Last night I was up about every hour from 11pm to 4am waiting for the 4:15am alarm to go off so we could get a kiddo off on a fantastic school trip this morning. The night before I spent a few hours on the couch and then tossed and turned in bed a few hours after that. Ugh.

What was today? So we were up at 4, dropped off a kid at 5, home by 5:15 – crashed hard when we got home until 7:30 or a bit after. Headed into the box early (8:30) for a seminar on our new nutrition challenge that starts Monday. And then we did the team WOD about 10:30…

20180602_112141There were quite a few folks there this morning for team WOD. We maybe had 6-8 teams of 2-3 people. I could barely keep track. πŸ™‚ Ev, Jonathan, and I teamed up and tackled the following workout from Jimmy:

  • 36 minute AMRAP for 2-3 people teams
  • Five 6 minute AMRAPs
  • #1 – 12 thrusters, 9 burpees over the bar (95/75#)
  • #2 – 12 SDHPs, 9 t2b (95/75#)
  • #3 – 50 foot yoke carry (pick the weight)
  • #4 – 12 power cleans, 9 push-ups (95/75#)
  • #5 – 12 KBS (70/53/44/35#), 50 ft sled push (pick weight)
  • Rest 90 seconds between

20180602_111744Our team started with station #4.

  • 9 rounds + 15 (55# bar)
  • 9 rounds – 53# KB for Jonathan and I, 35# for Ev; 45# on sled for Ev, #90 on sled for us
  • 5 rounds + 3 reps (55# bar)
  • 7 rounds + 5 (55# bar, mix of t2b and k2e)
  • 22 rounds (no additional weight on 180# yoke)

Not too shabby. We kept moving for sure.

I think the burpees and toes to bar were the worst parts for me. T2b really tweaked my left shoulder for some reason. But we made it through.

Great work everybody!