Tag Archives: push-ups

Angie WOD

Woke up this morning feeling like an elephant was sitting on my chest, so I suppose it’s time for me to take a turn with the cold that’s been going around. But by 10 or so, I was feeling almost human so I decided to head in at lunch time for a Noon class with Coach Drea.

John and I tackled the warm-up and Drea suggested (wisely) to do our strict pull-ups and ring dips before we did Angie. This is a new 30 day challenge at the box where we do a few of these each day after a workout to try and beef up our skills. The goal is to improve our strict skills so that the kipping ones get easier. πŸ™‚

Strict anything is not really my cup of tea, but I managed 3 strict pull-ups and 6 strict ring dips today. Good start to the challenge anyway.

AngieAnd then… Angie.

  • Angie – for time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

That’s the Rx/Competitor version. We thankfully had a couple of scale options:

  • Performance:
    • 60 pull-ups
    • 60 push-ups
    • 100 sit-ups
    • 100 squats
  • Fitness:
    • 50 ring rows
    • 50 knee push-ups
    • 50 sit-ups
    • 50 squats

It’s been a very long time since I recall doing this one. Last time I wrote up doing it was April 2015 and I honestly don’t know what I did as far as reps went, but I have a score written down of 29:08. And Drea said she thought we may have halved the reps – so 50 across the board.

rockypr-300x213Today I did the Performance level (so 60-60-100-100) and chugged through it. I think I talked through the whole thing too, commenting on the music more than a few times. (It was a Classic Rock mix, so I didn’t complain much until Guns and Roses “Patience” came on. πŸ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.Β Finished in 23:54. A bit better than a 5 minute PR nearly 3 years later. I’ll take that.

John did the full rep scheme and finished in under 20 I think. He was moving!

May have to take a nap later. πŸ™‚ Thanks for the encouragement along the way, Drea!

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More squats!

Apparently this week was squat week. Air squats today. Squat cleans yesterday. Air squats Tuesday. Overhead squats Monday. I think I’m ready to do diddly squat for a little bit. πŸ™‚ But I couldn’t stay away. πŸ™‚

Made it in for an 8:30 class with Ev today. We were surprised to not only find Coach Bill, but Coach Jimmy! Plus Dave, Logan, Matt, and Abigail. Jimmy actually worked out with us and Bill coached, so that was fun. Haven’t been in a class with him in a while!

jumping-frog-clip-art-hopping-frogStarted with the weekly warm-up and added a few things:

  • Low and slow air squats with a dumbbell
  • Wall hip stretch (back on floor, butt on wall with knees bent above you)
  • Couch stretch
  • Bear crawl
  • Frog hop
  • Deep squats hanging onto the rig (at bottom, move to stretch ankles and hips)
  • Maybe another one or two things

We were all groaning, popping, and cracking as we went through the warm-ups. But we were also giving one another a fair amount of grief. You know — the usual madness. πŸ™‚

When we were done with that, we went over the movement standards for the workout. Good squat vs. bad squat. Ring push-up variations. And knees-to-elbows variations.

Air_SquatsThen it was off to the races…

  • 3 rounds for time of:
    • 60 squats
    • 30 knees-to-elbows
    • 30 ring push-ups

Let’s start by saying that my hips are still fried from this week. There are some spots in my left inner hip that really didn’t take too kindly to doing another nearly 200 squats to finish out the week. But eventually it warmed up enough to only cause a little grief.

I did start with every intention of doing two sets of 30, but that quickly fell to 20s, 15s, 10s, and even a few 5s. Had to slow them down to focus on getting all the way upright, since I was leaning forward quite a bit.

Then there’s the ring push-ups. I did a few. I did the first set of 30 — 10-5-5-4-4-2. After 10, I was on my knees. In the second round, I did two on the rings and shifted to regular push-ups on the floor. Even those I ended up dropping to my knees on. And pretty quickly it was sets of 2-5 on the floor just to get done.

look-at-scaling-featAnd then the knees-to-elbows. Honestly I don’t think I’ve ever actually touched my knees to my elbows in my life, unless it’s while I’m sitting in a chair. Hanging from the rig, it was a hot mess. Though I got high enough for many reps in that first 30, it very quickly fell to just doing knee raises.

Meanwhile, Abigail was FLYING through air squats. Dave was moving right along (he’s come a long way in a short amount of time). Jimmy was zooming through his knees to elbows. Ev was chugging along. Everybody was hopping.

Tired now. Definitely tired. But I’ll probably be back tomorrow for team WOD. πŸ˜‰

Great work everybody! Have a great weekend!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. πŸ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. πŸ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. πŸ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. πŸ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. πŸ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? πŸ™‚

Have a great weekend folks!!

Just Hanging Around with Coffland

Today was workout #3 this week, and it happens to be the second hero WOD of the week as well. I think that the crossfit programming folks are trying to get us to burn more calories heading into the holidays. But it’s the first day this week that I’ve had a chance to work out with my wife, so I was happy about that. πŸ™‚

ChrisCoffland
U.S. Army Spc. Christopher J. Coffland

We arrived for the 8:30 workout with Coach Drea and were joined by Nick and Melissa. The four of us tackled the warm-up (I rowed 2 mins while everybody else biked) and we worked through the rest of the series. And then we talked about the workout.

Coffland is named for U.S. Army Specialist Christopher J. Coffland. He died from wounds suffered from an IED in Afghanistan back in 2009. And he was apparently an avid CrossFit athlete and in amazing shape. You can read more about Spc. Coffland on the CrossFit main site.

The workout named in his honor is definitely a challenging one,. more than it would suggest at first glance.

  • Hang from a pull-up bar for X minutes.
  • Each time you drop from the bar, perform:
  • Β Competitor (6-minute hang)
    • 800m run
    • 30 push-ups
  • Performance (6-minute hang)
    • 800m run
    • 20 push-ups
  • Fitness (4-minute hang)
    • 400m run
    • 15 knee push-ups

212wlwI will honestly say that I went in feeling like crud this morning. I didn’t manage to eat breakfast before the workout and think I may be coming down with the cold my kids have brought home from school. Plus, it snowed a little overnight, so it was cold and a little slick today when we got there. (It did warm up some as the sun broke through the low cloud cover.)

My biggest worry was just hanging onto the bar. My grip strength isn’t great and gives out frequently (especially on my left side) during workouts. But running isn’t one of my favorite things either.

We had the option of rowing or riding the assault bike for 3 minutes 30 seconds, or running 800m. Rather than making this a running workout, I chose to only do 400m, which would be a challenge in and of itself since I’ve only been running 300m stretches of late.

And with all of that said, I feel better after the workout than before (except for a couple of niggly things), so I think I’ll be ok. I did a hard stop at 30 minutes with 14 seconds of hang time left out of the 6 minutes, but couldn’t bring myself to run again.

7TaonKRbcSo I did:

  • Hang 1:21, Run 400m, 20 push-ups
  • Hang 1:10, Run 400m, 20 push-ups
  • Hang 1:00, Run 400m, 20 push-ups
  • Hang :45, Run 400m, 20 push-ups
  • Hang :45, Run 400m, 20 push-ups
  • Hang :45
  • Total time: 30 min
  • Total hang time: 5:46
  • Total push-ups: 100

Ev has a work-related injury on her hand (cat bit and scratched her at work a couple of days ago), but went for the 4 minute fitness time and literally hung in there through more than 4 minutes of hang time (4:23) and 7 rounds of running 400m and 20 knee push-ups. I think she was around 40 minutes by the time she was done.

Nick and Melissa both did awesome as well. I felt bad for Melissa whose last hang finished all but TWO SECONDS of the full 6 minutes and headed out for another run. I think she was doing full 800m runs and 20 push-ups, so she was pushing hard. Nick was on the assault bike the whole time…

Like I said, this was a sneaky one. You wouldn’t think that hanging on the rig would be such a challenge, but it definitely was a grip tester!

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationWhen all is said and done, I have a few observations:

  • 400m didn’t seem so bad today simply because I had over a minute of rest between each run with the hang and the push-ups. And I ran most of every round — the only part I didn’t run was the top of the route which was covered in snow. I walked that each time to avoid any slippage. But I ran the rest each time even if I was swearing by the end.
  • Push-ups got worse and worse. Coach Nicole would have yelled at me by the end. πŸ™‚
  • The hang was brutal – even with readjusting when I could. Left hand just doesn’t have the same control as the right.
  • And the only body part upset at me after all that is my left ankle. Not sure why, but it’s a little angry after all that running. Go figure.

I am happy with how I did. I probably should have pushed through to do the last 14 seconds of hang, but it would have taken another 3-4 minutes and my body was yelling at me more than a little.

Next time, Coffland. Next time.

Shoulders are on Fire

There are workouts where you know you’re going to come out of it stronger than before and there are those workouts that flirt with pushing you to failure. Today was the latter.

1zdjhy

Headed in for an 8:30am workout and we had a heck of a large class for Coach Drea. Bill & Amber, Sarah, Lara & Jordan, Carrie, Melissa, Caleb, Logan, and Matt & Abigail. There were people everywhere!

We started with the animals warm-up, moved on to push-up form, and then grabbed bars to practice push jerks and push press. And she did demos of bench press and ring dips. Plus we did some work on HSPUs and progressions.

Yes, this was going to be a doozy of a workout.

  • For time:
    • 40 push-ups (Performance) (or 30 knee push-ups Fitness)
    • 30 ring dips (Performance) (or 25 modified ring dips Fitness)
    • 20 handstand push-ups (Performance) or (20 pike push-ups Fitness)
    • 20 bench presses, 115/75# (Performance) (or 15 bench presses 75/55# Fitness)
    • 15 push jerks, same weight (Performance) (or 10 push jerks Fitness)
    • 10 push presses (Performance) (or 5 push presses Fitness)

jim-carrey-ace-ventura-arms

Early classes used the Ace Ventura scene to the right to describe how they felt afterwards. And I can definitely concur.

We went in two heats and I was in the second heat. I finished in 15:38, but damn this was awful and my shoulders were on fire.

  • 40 push-ups
  • 2 ring-dips, wondering what the heck just happened, 3 more ring-dips, then transitioning to jumping ring dips where I would jump into a locked-out position and lower myself to the floor as slowly as possible
  • 1 pike push-up on the floor, laughing because I almost smacked my head into the ground. 1 pike push-up attempt from a plyo box, continuing to laugh. Moved to 20 strict dumbbell presses with 25# dumbbells overhead.
  • 1 95# bench press. shifted to 75#. did sets of 5, then a bunch of 3s.
  • 15 ugly-ass push jerks at 75#. Nicole did her best to coach about foot position and knees, but my shoulders were so fired up I could barely hold on to it for more than 2 or 3 reps at a time.
  • 10 push presses — ugly, ugly push presses in small sets

That was an awful, awful 15+ minutes. By the end my right arm worked, but my left arm was barely able to go over my head with assistance. I scaled every single part of the workout after the push-ups.

my-shoulders-are-on-fireThat was by far the ugliest performance I’ve done in a long while in class, simply because my shoulders were on fire the whole time. The push-ups didn’t feel bad, but by that first ring dip I was wondering what the heck I’d gotten myself into.

Wow. Tomorrow is going to be a rest day because I may not be able to raise my arms over my head. πŸ™‚

Great work 8:30 class! (And 9:30 class, since I stuck around for the nutrition seminar with Nicole at 10:30!)

Darn that Devil’s Tricycle

Yesterday was running, which is not one of my favorite movements of all time. Today hit another of my least favorites — the assault bike. Or, as Jonathan and I have termed it, “The Devil’s Tricycle or Bicycle.”

20171031_094410
Witness the Artistry of Jonathan!

On this foggy start to a Tuesday, we had Coach Drea at 8:30 and I was joined by Todd & Melissa, Logan, and another fellow. (Caleb came in later and was the lone member of the 9:30 class.) We started with the same warm-up as yesterday (minus the running bits) and then got going on setting up for the WOD…

  • Setting up an assault bike (I shared one with Logan and water-falled into the workout)
  • Working on push-up mechanics
  • Working on many, many varieties of pistol (one legged squat) progressions

Ultimately the workout shaped up like this:

  • 12 minute AMRAP
    • 10/7-cal. bike
    • 10 push-ups (performance) or 10 knee push-ups (fitness)
    • 12 single-leg squats, alternating (performance) or pistols to a box (fitness)

We were supposed to shoot for 5-6 rounds. I kind of suspected that was a bit aggressive, but did my best.

I started 30 seconds after Logan and my first round was great. Fell apart quickly after that. πŸ™‚ He lapped me pretty fast.

  • 10 cals on bike
  • 10 push-ups (regular) until round 4 when I had to drop to knees
  • 12 single-leg squats stepping up to a 24″ box and back down again

fire-knee.jpgUltimately, my issue was the bike. My knees were burning at the end of the 2nd round and by the time I hit the 3rd there might have been actual flames shooting out of my knee sleeves.Β I finished 3 rounds plus 10 calories and 10 push-ups. And my knees were on fire for another 10 minutes after we were done.

Tomorrow is definitely a rest day (too many things going on) but Thursday morning I plan on being back at it. Great work this morning folks!

Happy Halloween!

Gymnastics plus Team WOD equals Tired

So this morning I had the opportunity not only to attend Coach Nicole’s gymnastics class (my core will be sore) but attend a Team WOD put together by Coach Clare. (And then I sat through the 2 hour 45 minute running time of Blade Runner 2049, but that’s a topic for a different blog.)

I was able to attend both with AJ today, which was cool. She’s had so much going on with soccer over the last few weeks that she hasn’t had many opportunities to WOD with us, so that was great. Plus it gave her an opportunity to meet Nicole!

Unfortunately she may have banged her head while at an all-day party for a friend’s birthday up at Great Wolf Lodge, so we think she may have a minor concussion — which came into play later.

Gymnastics Class

There were quite a few of us for Nicole’s class — Clare, Clara, Stacie, Deana & Marino, Carrie, Caleb & Megan, Jed, and Adi.

We started with some fun stuff. We started in two teams and did a kettlebell relay race where each person got into a plank and touched a line of kettlebells with each hand (one at a time), scuttling sideways, then did a bear crawl to a cone, and ran back. It was entertaining. πŸ™‚ (Here’s an example from Youtube!)

Plank_M_WorkoutLabs

From there we did a few other movements, like holding a good plank for 1 minute, 48 seconds, and 36 seconds, with a 30 second Jefferson curl hold, and a decreasing rest (1 minute, 48 seconds, and 36 seconds funny enough).

And then we moved to the rig to do some “hanging around” — hanging from the bar in an active shoulders position for a 3 count, then putting your feet into a 45 degree hold for another 3 count, and then a 90 degree hold for a 3 count (or holding your knees up, which is what I did). I had a hard time showing AJ how to pull those off, so Nicole came over and helped.

supermanAfter that we did a Superman hold with 5 cat/cow’s and a rest, in the same 1 minute/48 seconds/36 second pattern we did with the plank/Jefferson curl/rest combination.

We did a bit of ring dip work, trying to focus on getting our shoulders into the proper place with our elbows up… That was entertaining. I definitely felt it in muscle groups I’ve not felt it before — especially my pectoral. Not sure I have that down yet, but it gives me somewhere to start.

Lastly we did some push-up work, because apparently we have a lot of push-ups to do on Friday. It was interesting to see the “snake” method vs. the butt-up method shown. Mine were ok, but they always give up eventually — so it was good to see some scaling options to change the angle — i.e. to weight plates (she used two 45#s), a weight bench, or a plyo box.

Team WOD

And that was it today for that. Of course, we couldn’t just let it be… No, we had to do the team workout as well — and I set myself up for that one by roping in Robert as well. πŸ™‚ (I felt a little bad that I think Adi thought we would be on a team together — using a 70# kettlebell for part of the workout– but he ended up going with another team and did great.)

assault-bikeSo we started the team WOD with a little competition… Devil’s Tricycle to Devil’s Tricycle. Two pairs would face off across from one another with a poor, unsuspecting foam roller in the middle. The breeze blowing from the assault bike would push the roller towards the competition — and the one who got it all the way across won.

We’ve done this before, but it was entertaining. I went vs. Brent and the damn roller didn’t move for what seemed like minutes, but it was only seconds. And eventually I ran out of steam and Brent got the better of me. Caleb went vs. Darcy with some help from Larry… AJ went vs. Adi with a bit of help.

It was a hoot.

2013-thrusters-combinedAfter that, we did some thruster refresher work with a PVC pipe before we broke into our teams and started gathering equipment. It was me, Robert, and AJ on a team, but we were far from alone. I think we had 6 or 7 teams all together.

We needed:

  • A kettlebell (we had two — a 55# for Robert and I and a 25# for AJ)
  • An empty barbell (45# for Robert and I and a 15# trainer bar for AJ)

kettlebell-swingItems in hand, we tackled the WOD in question:

  • Teams of 3
  • 100 KBS 53/35
  • 400m run
  • 100 barbell thrusters 45/35
  • 400m run
  • 80 burpees
  • 400m run
  • 100 barbell thrusters
  • 400m run
  • 100 KBS

Yes, this was going to be a doozy. Running and lots of reps. Yay? πŸ™‚ And, to make matters worse, Clare added the following to the workout:

  • While a member was doing KBS, another member had to do air squats (and the third could rest)
  • While a member was doing thrusters, another member had to plank (and the third could rest)
  • Burpees we could arrange however we wanted, together, separately, or sequentially…
  • And all three team members would do the run together.

That said, we started out with the best of intentions, but AJ’s headache got worse after the KBS and some air squats, so we had her bow out. She squeezed in a few more planks later on, but that was fine.

burpees-suck-white-e1415664950623We did:

  • 100 KBS
  • 100 thrusters
  • 80 burpees (these were no fun)
  • 66 thrusters
  • 66 KBS

And we did a lot of walking. There wasn’t a lot of rest for the two of us, so we used the “run” as our rest. πŸ™‚

Great work Robert! AJ’s head felt better later, but we’ll keep an eye on her just in case. And we all survived in the beautiful weather today.

So thank you Coaches Nicole & Clare for the fun workouts today. Definitely a challenge.

And somehow I managed to not fall asleep (much) during the movie! Have a great weekend folks!