Tag Archives: push-ups

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. ๐Ÿ™‚ 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!

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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.ย 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. ๐Ÿ™‚ 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. ๐Ÿ™‚

A Rare Thing

Today I saw a unicorn. Or a four-leaf clover. I saw the mythical day occur that hasn’t happened in a long time – I did better than I expected. I exceeded my own expectations. Gasp.

Went in for an 8:30 workout this morning with my wife. Second day this week I got to work out with her, so it was a good way to start the day. We arrived to find Coach Bill getting ready for us and were joined by Todd, Melissa, and Lisa G. A good little crew.

t-rex-double-undersWe started with the same warm-up we did on Monday, so I’ll spare you the details. We did a bit of banded work for shoulders again, which was good. Only thing that was sore on me today was my quads and hamstrings – been that kind of a week. But I discovered that jumping rope in my No Bulls is a bit clunky, so I need to play around a bit to see what’s going on there.

As we finished up, we talked about the workout itself:

  • 25 minute AMRAP
  • Competitor
    • 20 push-ups
    • 30 sit-ups
    • 40 calorie row
  • Performance
    • 10 push-ups
    • 20 sit-ups
    • 30 calorie row

rower5We did a trial run with:

  • 5 push-ups
  • 10 sit-ups
  • and whatever calorie option we were going with – I chose 30

The idea was to see how much time we would need on the bike to approximate a 30 calorie row. I sprinted and did 30 calories in less than 90 seconds. (That was the only time that happened for the entire workout btw.) So we decided that if I had to get on the bike, it would be 90 seconds or 2 minutes there. Thankfully I never had to test that. ๐Ÿ™‚

I was shooting for 5 rounds plus a bit. I got into the row of the 7th round, so I am thrilled with that. Managed 6 full rounds plus the push-ups and sit-ups and got through 1 calorie on the rower (6+31). All of my rows were pretty consistent, between about 1:45 and 2:05. Definitely slowed down a bit as we moved on.

1w399lShockingly though my left bicep was getting a bit tired from the rowing, my push-ups felt good and I was able to bang out sets of 10 each time without stopping. That was a first. Usually that’s one of the first things to go. ๐Ÿ™‚

Ev did the Performance level as well, with knee push-ups and a combination of rowing and biking – and got through 6+10, so she was moving right along as well. I think everybody kicked some serious butt and continued to move through the whole thing.

It was a good day. I’ll take it. ๐Ÿ™‚ Great work everybody!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.

writinghand

The day started with my writing “seminar” at the box, with an attendance of one. ๐Ÿ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. ๐Ÿ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. ๐Ÿ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Hello Havana

Every once in a while we get a hero WOD that makes us pause a moment to consider the lives lost and the legacy left behind of these soldiers, fire fighters, police, and others memorialized by their crossfit families. Today’s was a good one.

Black bear walking near lake
NPS Photo – Harlan Kredit – 1976 – Public domain image.

We had a good little class for Coach Drea today – me, Melissa, KB, and Kayla. The four of us started with the warm-up:

  • 2 rounds
  • 1 minute of singles or double-unders
  • 15 good mornings with an unloaded bar
  • 5 pike push-ups + 10m bear crawl + 5 pike push-ups

Took a little to warm-up for the jump rope, but the bear crawl was supposed to be done like we did last week… alternate hands and feet. HA! Slow and plodding until the last half of the last lap when I did it the old way and bear jogged through it. ๐Ÿ™‚

From there, it was some power clean warm-ups with an empty barbell before warming up a bit. I put 95#, 115#, and 135# on the bar and called it good for the workout at 135#.

Today’s workout was named after an Italian soldier who lost his life in Afghanistan in July 2011.

HERO-Roberto-MarchiniItalian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).

The workout was:

  • Havana, Rounds & Reps
  • Performance, complete as many rounds as possible in 25 minutes of:
    • 100 double-unders
    • 30 push-ups
    • 10 power cleans 135/95#

There are many goats...Double-unders are still a goat and today was not the day to work on them, so I doubled the reps for single-unders:

  • 200 single-unders
  • 30 push-ups
  • 10 power cleans @ 135#

First round went ok, but I slowed down a bit after that. ๐Ÿ™‚ Even so, I made it through 3 rounds + 200 singles, 30 push-ups, and 7 power cleans. My last few push-ups were AWFUL (shoulders were starting to complain) and I dropped to my knees for the last handful.

But I almost made it through 4 rounds. We were shooting for 3-5 rounds, so I was right in there.

Great work 8:30 class and thank you for your serviceย C.le Magg. Sc. Marchini!

 

Kiana’s WOD 2018

I’ve written multiple times about this workout. We have done it every year since the WOD was created and will do it many more as a reminder of those lost far too soon.

AJ and I headed in and we were among the many who showed up to honor Kiana’s memory and support Monica, Dan, and their family. They are great folks and we are always happy to put in the work to remember Kiana’s love and light every year.

The workout is the same as itโ€™s been every year since it was founded.

kianaKianaโ€™s WOD โ€“ Four Rounds for Time:

  • 2 Squat Cleans #185/125
  • 15 Push-ups
  • 99 Double-unders
  • 12 Sit-ups
  • 23ย Deadlifts #185/125
  • 13 Box Jumps 30/24โ€ณ

Scaled, Level II:

  • Squat Clean #135/95
  • 99 Single-unders
  • Box Jumps 24/20โ€ณ

Scaled, Level I:

  • Squat Clean #95/65
  • 99 Single-unders
  • Step Ups

This year, I felt like I was going to be a bit better able to attack this workout than in previous years. Still not quite to the point where 185# squat cleans are in my bag of tricks, but I felt like I can move through the Scaled (L2) version a bit more efficiently than in previous years.

20180224_110709

Turns out I was correct. I modified the workout a little as always but it was about the same as in previous years.

  • 135# squat cleans and deadlifts
  • single-unders
  • push-ups, sit-ups
  • Step-ups to a 24″ and then a 20″ box

And I was done in 24:14. Last year I completed it in under 32 minutes. The year before I finished in 30:46. So this is about 6 and a half minutes better than my fastest previous time. I’ll take that.

AJ did it again this year, but scaled dramatically to avoid tweaking the knee she sprained a couple of months ago. Even so, she was done in 19:11 with a 35# bar, single-unders with some double-under practice, and 20″ step-ups except for the last round where she did full box jumps. She did awesome.

Honestly everybody did awesome. This is always an emotionally charged event and we are just thankful we can continue to show our support.

Kiana is missed, but never forgotten at our box. Monica and her family are lovely folks and we will work to keep their daughter’s memory alive for many years to come.

Love and light.

Here are some pictures from the day!

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. ๐Ÿ™‚

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. ๐Ÿ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.ย 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. ๐Ÿ™‚ Thanks for the encouragement along the way, Drea!