Tag Archives: ring dips

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!

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Oh My Quad, I DNF

Some days you kick the workout’s ass. Other days, it kicks yours. Today I was in the latter camp.

Apparently I have a severe deficiency with doing dozens of reps of a single movement quickly. This is not a shock. It appears from time to time in workouts like Karen (150 wall balls for time) or Murph (good old Murph).

no-no-no-noAnd as I recover from today’s butt kicking, I’m writing things up and wondering exactly where I went wrong.

I arrived for the 8:30 class today and we had Coach Bill. Carrie & Jenny, Todd & Melissa, Logan, and Sarah were among today’s sacrificial victims for this WOD. We started with a new series of movements, and I was left wondering what I had gotten myself into today. At least the last few weeks I was able to feel like I could “Rx the Warm-up.” Today I felt like my normal old uncoordinated self.

  • 30 seconds of single-under jumps (awesome) followed by 30 seconds of “running single unders” where you alternate legs — sort of Rocky-ish
  • 10 reps active standing pike (toes on a 10# plate where you straighten out your knees)
  • 15 hip external “presses” — I can’t even describe these yet
  • 20 reps (10 per leg, consecutive) – single leg glute bridge (squeeze your glute!)
  • 10 total twisting squats (hahahahahahaha)
  • 10 weighted (2.5# plate) pass-thrus (ok, got this one)

Twisting one way and then another? Doing single leg jump ropes? Twisting while standing? Ugh.

Then there was a bit of PVC work with thrusters, a refresher on ring dips, some rope climb work, and then some OHS with an empty barbell.

1whvn0I found myself saying “no” or “nope” or “um” a lot just warming up today. Bill had me work on a “Spanish wrap” on the rope a few times and I really just need to go in and do a million of them to get my feet right at some point.

What was today’s workout?

  • Performance, for time:
  • 3 rope climbs, 15-ft. rope
  • 75 thrusters, 55/35 lb.
  • 30 dips
  • 3 rope climbs, 15-ft. rope
  • 50 overhead squats, 55/35 lb.
  • 75 sit-ups
  • 3 rope climbs, 15-ft. rope

My workout was:

  • 3 floor-to-stand rope climbs
  • 75 thrusters, 55#
  • 3 f2s rope climbs
  • 30 ring dips (a handful without a band, then 25 with a band)
  • 3 f2s rope climbs
  • 35 OHS (first 10 at 55#, next 25# at 45#)
  • DNF

We had a 22 minute time cap today. I didn’t even get close to finishing. It really wouldn’t have mattered if I had actually read the workout and not inserted the extra rope climbs after the thrusters.

1whvt2

My quads were screaming at me about 45 thrusters in. And when the shoulders started yelling, I knew I was done for. My goal was to keep moving, but damn I was standing there for a minute at a time at a couple of points wondering what the hell I was doing.

Not my finest hour. And I watched Sarah, who competed with a good number of our coaches and kick-ass female athletes, just keep chugging through. So I really didn’t have any excuse. I just could not push through the damn pain wall today.

Yes, I know that DFL > DNF > DNS, but it’s been a while since I’ve had a DNF and it is not sitting well with me.

Great work 8:30 class and thanks Bill. I know you were trying to motivate me — and I was apparently not having any part of that.

Squat Cleans Are Not My Fave

After yesterday’s 250 reps, I was hoping for something a bit more “enjoyable” as far as the day’s WOD. Apparently I should get used to disappointment this week.

Coach Larry was finishing up today’s WOD when I got there and looking pretty miserable, but chugging through it. But before 8:30 we had a handful of folks… Melissa and her daughter, Lara, and Sarah. We began with a 400m jog and came back in for a little three round warm-up of:

  • 10 med-ball cleans (20/14#)
  • 10 push-ups
  • 10 banded good mornings

ring-dipWith that out of the way, we went through a squat clean refresher and some ring dip essentials.

Today’s workout was a doozy:

  • 27-21-15-9 reps for time
  • squat cleans
  • ring dips
  • Rx/Level II weight – 95/65#, Level I weight – 55/35#
  • Ring dips, leg-assisted ring dips, and push-ups

Quite honestly I knew I was in trouble even during our squat clean warm-up. Between knees and hips it was going to be a challenge to get through 72 of them. But it turned out to be a combination of shoulders and low back that really slowed me down. It took nearly 9 minutes to get through the first round with a combination of actual ring dips and “leg-assisted” ones.

By the time I got through the round of 21 squat cleans, I decided I’d just do push-ups instead of ring dips. But even so, it took me 23:48 to get through the whole thing.

dfl-dnf-dns

Let me qualify a few things for this one though… I really wanted to quit. My head already knew what my body would figure out pretty quickly – squat cleans still suck. And honestly it wasn’t the weight. I would have struggled with an empty bar just as much as I did the 95# bar.

My cleans looked like crap. Many followed this pattern – straight leg, bend down, snag bar, clean and drop into a squat, then drop it. It’s no wonder my back was bugging me. And if I had done all the ring dips I’d still have been going at least another 10 minutes. The few ring dips I did do were not pretty.

1teuzw

There’s something about combination push and pull workouts. Squat cleans were a pull. Ring dips were a push. And neither movement worked well. It was like my burpees yesterday. Every one looked uglier than the one before.

Meanwhile I watched Lara and Sarah essentially drop far enough and fast enough into their squat that their butts might as well have hit the floor. Ass to grass. They did great.

It was not a good workout for me. I nearly quit at least three times. The door was open. I could have just walked out. Instead I wandered, shook it out, and tried to reset. I never openly said “I quit,” but damn I came close.

Would it have been any different if it was just 21-15-9 instead of 27-21-15-9? I don’t know. That extra round was definitely a mental game.

Larry was always circling, giving encouragement. And I heard some of the other nice folks in the class encouraging me as well. So thank you to all of you. It did help.

Great work folks! Y’all killed it.

Ring the Dumbbells!

This week is a mess, but again I knew if I didn’t at least try to get into the box I might go a little crazier than normal. So AJ and I headed into the box for a Noon class with Coach Drea. And… funny enough… it was just the two of us in the class!

20-lbs-dumbbell1We started with some partner warm-ups…

  • 5 light dumbbell deadlifts, each side
  • while partner does 10 ring rows

Then…

  • 100 ft dumbbell farmer’s carry
  • while partner does 10 hip extensions on the GHD

I grabbed 30# dumbbells for all of that and I stayed there for the rest of the day. πŸ™‚

The workout itself was a 12 minute AMRAP:

  • dumbbell deadlifts, 9 reps
  • 6 burpees
  • dumbbell power cleans, 3 reps
  • weights: 60/40# Rx, 45/30# level II, 30/20# level I

I knew the burpees were going to be the worst part of the workout, but didn’t realize what a challenge the dumbbell deadlifts would be. I felt like I was the Hunchback of Notre Dame every time I touched the floor.

20170718_125800For the most part I did the cleans & deadlifts unbroken. I paused here or there with the deadlifts but never set down the dumbbells. Unfortunately the burpees weren’t the same. As feared, that was the challenge for this one. I struggled to stay consistent doing 3 and 3. Β The cleans were fun – it was light enough I could just swing the weights to my shoulder. πŸ™‚

I managed to get through 8 rounds plus 12 reps.

Meanwhile, AJ did the workout with with 15# dumbbells and got through 10 rounds + 16 reps. She did awesome.

When we were done, we did a bit of skill work with ring dips. I got through a little more than 1 round and I think AJ did too before she bailed to practice kicking up on the wall. πŸ™‚ The skill work was 3 rounds of:

  • 30 second hold at the locked out top of a ring dip
  • 15 second hold at the bottom of the ring dip
  • 10 strict ring dips

That first locked out hold on the rings made my arms get cranky, but by the end of one round my whole body was vibrating. The second hold I did for 25 seconds and that was all I could muster. At that point I bailed and decided it was time to get my stuff together.

So it was a good workout. Tomorrow is a rest day and then it sounds like Thursday will be a strength day — so I’m looking forward to that!

Thanks Drea! Hope you and the boys have a great day!

Thursday WOD and Catch-up

This week has been a little crazy, so let me catch you up. Apologies because this one is going to get a bit long. πŸ™‚

July 4th WOD

Monday was a normal workout. Tuesday… not so much. This was a holiday WOD and a Hero WOD to boot. We headed in as a family for the 10am workout and didΒ Operation Red Wing.

The rep scheme for Operation Red Wing was created to represent the following:

  • 4 rounds represent the four man reconnaissance team
  • 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
  • 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
  • 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

RedWingsHeliRescueTeam53982

Ev worked with Danielle & Halley. I worked with Mickey & AJ. And we had a wide array of partners and trios doing this thing with us. It was awesome.

The workout boiled down to 4 rounds for time with each round being:

  • 3 Barbell Complex (115/80#)
  • 800m Run
  • 8 Barbell Burpees (115/80#)
  • 800m Run
  • 8 Thrusters (115/80#)
  • 800m Run

Each barbell complex in Operation Red Wing consists of:

  • High Hang Clean
  • Hang Clean
  • Clean
  • Push Press
  • High Hang Clean
  • Hang Clean
  • Clean
  • Push Jerk
  • High Hang Clean
  • Hang Clean
  • Clean
  • Split Jerk

The girls and I scaled a bit. We broke it up so that each of us was responsible for four of the 800m runs. They worked with a 35# barbell and I worked with a 75# barbell. Yes, it was a bit lighter than I might have done. But I decided it was better for me to keep moving than to just let the bar sit there as I stared at it contemplating why I wasn’t picking it up.

(Thank you Larry & Megan for the pictures from the workout!)

It took us about 80 minutes to get through the whole thing. And we completed about 12 rounds of the barbell complex, burpees, thrusters trio all together. We were dividing and conquering it — two of us would be at the barbells while one was running. So we would alternate — one would do a barbell complex, then the other, then back again; one would do 4 burpees and then the other; one would do 4 thrusters and then the other.

It worked out pretty well, but we were all definitely wiped by the end.

I did run a little in the first 800 — maybe 500m. But I walked the next three. Even so, I never stopped moving so I was happy with that. The girls ran and did amazingly well — as did Ev, Danielle, Halley, and the rest of the gang. We were the last two teams to finish, but we finished — and that’s what mattered.

Today’s WOD

Yesterday was a good rest day and today was a bit of a kinder, gentler WOD (though it still kicked my butt in spots). My family went in for an 8:30 class, but due to some meetings at work I couldn’t get in until noon. That was fine, it was just me and Coach Drea.

Started with a little warm-up:

  • 15 dumbbell push presses (25#)
  • 1000m row
  • 15 dumbbell push presses (25#)
  • then about 4 minutes of couch stretch on the wall

When all that was done, we dove into the Tabata for the day…

  • Tabata squats holding a 45/25-lb. plate

526f54f2f2e9f1d7ecd97c2a52f604f7--crossfit-gym-crossfit-motivationIf you’ve forgotten what a Tabata is… it’s 20 seconds of work and 10 seconds of rest for 8 rounds. Your score is the lowest number of reps you completed during the series of rounds. For example, if you did 10 reps in the first round and 1 rep in the 8th round, your score is a 1. Consistency is king.

I did this one Rx with a 45# plate and did pretty well until about the 5th round. I managed 10 or 11 reps in each round and my quads were starting to burn by that point. I dipped to 9 reps in the 7th round and barely stayed there for the 8th.

So my score was 9. I’ll take it. πŸ™‚

And then we did weighted ring dips. I’m ok at them for a while, but when they go, they go. But I’ve never really played much with the weighted belt. Essentially it’s a belt with a dangling chain. You strap it on and then run the chain through whatever weight plates you want. A wee bit awkward, but ok. So how’d it go?

ring-dip

We were supposed to do 4 rounds of 3 reps with increasing weight.

  • Warmed up with no weight. x3
  • 10# x3
  • 15# x3
  • 25# x3
  • 35# x3

It was tough, but doable. So I was happy with that as well.

At the end we did a romwod and called it a day.

Of course, the whole time Drea and I had a lovely chat. So it was a very low key workout. I like those. πŸ™‚

Thanks Drea!

CrossFit Games Regional Event 2 for Mere Mortals

What? Yeah, that’s what I was wondering today as well.Β Today we attacked the Event 2 workout from CrossFit Games Regionals 2017. And after doing Murph yesterday, I have to say, I did better than I expected.

We had a great crew this morning for Coach Drea (with little Noah, though Coach Jimmy came in to sit with the little guy during most of our class): Shannon, Melissa, and Vickie. Mickey and AJ went in with me, but just did some yoga in the corner (loudly) before disappearing to help Danielle. πŸ™‚

20-lbs-dumbbell1Started with a 500m row and then did a mess of mobility with a lacrosse ball, plus some PVC pipe overhead squats and good mornings, strict pull-ups, ring dips, sit-ups, and some Samson lunges.

From there it was time for some dumbbell snatch practice. I started with a 20# dumbbell, then moved to a 30# dumbbell, and finally to a 50# dumbbell. I honestly wasn’t sure I would be able to fling it over my head — but I did!

And lastly a bit of ring dip practice to figure out what progression we’d use. For Level II, it was banded — so I did banded. Not too proud there, especially since it wasn’t long before my body was telling me nasty things about ring dips. πŸ™‚

18739857_1920158538261884_2274795368548356345_n
Picture courtesy of Mickey Fitzpatrick

So what was the workout exactly?

  • 21-15-9 reps for time of:
  • Dumbbell snatches
  • Ring dips
  • Rx: 80/55# dumbbell, Level II: 50/35# dumbbell, Level I: 30/20# dumbbell
  • And apparently banded ring dips were ok for Level II and below

I was quite surprised at how easily my body did the 50# dumbbell snatches. The banded ring-dips were another story. I did a few with my butt in the band, as Drea requested. But my shoulder and chest were already starting to give by that point — so I shifted to ring dips with my knee in the band from that point forward. Small sets.

Ring dips slowed me down quite a bit, but that was fine. By the end I was doing them one or two at a time. Even if I was last to finish (the other three ladies did awesome and kicked my butt), I finished.

Did the whole thing in 11:46. The time cap for the actual event was 6 minutes in competition, which I automatically double for mere mortals. So for me, I got in just under the time cap — I will take it.

dfl-dnf-dns

Great work ladies – you did awesome and were flying through this thing! And thanks Drea — I wasn’t sure I wanted to push to 50# but I managed. πŸ™‚

Have a great day!

Skills and Cardio

This week has been a bit of a mixed bag. Monday started out pretty well and I got in a workout. Then Tuesday AJ was home sick. Wednesday both AJ & Mickey were home sick.

59980023I attempted to do the 500 single-unders for time workout at home on Tuesday and the dogs got in the way. Only got to about 350 before I was worried for our old dog’s life — she is deaf and mostly blind, so it was dangerous to be whipping that rope around!

Today I had meetings this morning but knew I needed to get back to the box for at least one more workout before the CrossFit Open kicks off. Coach Drea had me, Sarah, Joe, and the nice guy who I’ve worked out with many times and can’t remember his name. Plus Bill came in for a bit as well.

We started with 2 minutes on the assault bike and then did a 3-round warm-up:

  • 10Β toes-to-rig while laying on the floor
  • 30 sec hollow body hold
  • 5 burpee broad jumps (I think we only did 3)

And then we started the workout at our own pace… not so bad.

  • Make 3 attempts at each of the following:
  • Max set toes-to-bars
  • Max set ring dips
  • Broad jump for distance
  • Then, row 2,000 meters for time
  • Rest as needed between exercises.

We were supposed to not kill ourselves on this one since the first 2017 CrossFit Open workout is being announced tonight and we’re doing our first “Friday Night Lights” style event on Friday for it. So she didn’t want us getting hurt or tearing our hands, etc.

Muahahaha. More on that later.

aid5909547-728px-do-toes-to-bar-step-4-300x225So I made it through:

  • 6 toes to bars where my toes were above or on the bar each time
  • 7 ring dips
  • 72″ standing broad jump
  • 9:03 2k row

Then I paused for a bit. And I talked with Bill about the T2B. Inevitably my toes are over the bar and he even says there were times when my shins were at bar level. So for round two I did:

  • 3 t2b and 3 more t2b working with bill (definitely not pretty)
  • 8 ring dips
  • 73″ standing broad jump
  • started the 2k row and felt a twinge in my right shoulder, so I stopped

And from there I just did a lot of banded mobility to try and work out the kink in the shoulder. Drea also encouraged me to keep working on it at home along with mobilizing my forearms and wrists, since they were flaring up again as well.

1k7zcpIt might have been the two or three “skin the cats” I did on the rings as well that tweaked the shoulder. Who knows? πŸ™‚ I did one where I actually dropped off backwards (which you’re supposed to do) and I’ve not done that since I was a kid on the monkey bars, so I thought that was kind of cool. It’s a goofy, nonsensical move that has little application in crossfit but is kind of fun, so I will continue to do them when my shoulders are not bugging me. πŸ™‚

Tonight will be entertaining as we wait to see what hellish plot Castro has come up with for the 17.1 workout. And then we will have a good time enduring said hellish workout tomorrow night at the box as a community.

Fun will be had by all. πŸ™‚ Great work folks!