Tag Archives: row

Did I really volunteer to run first?

It’s Easter weekend, but we managed to squeeze in a team workout this weekend before the rest of the holiday madness hit us. Plus, we had beautiful weather – about 50 degrees with lots of sun and not a lot of wind.

AJ, Ev, and I headed in this morning and were joined by a bunch of folks – Drea was there leading the charge and we had Jimmy, Brent, Lara, Nick & Lisa, Reagan & Brian (Reagan’s Dad), Karen & Larry, Jonathan, and a few other folks. A fun crew as per usual.

Reagan was finishing up a workout involving GHDs and ring muscle-ups when we arrived – and she’s a beast. There’s no question she’s going to kick butt at CrossFit Games Regionals this year. πŸ™‚

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This was Reagan Henry at the CrossFit Games 2017 competing. She’s going to kick butt this year as well! (We love it when she and her family come to town because they’re awesome and very nice folks!)

Jonathan and I were all set to team up, but as we started the warm-up, she wanted us to go in mixed pairs. So Jonathan and AJ worked together and Ev and I worked together, which was fine.

The warm-up was 2 rounds of:

  • 200m run
  • 30 seconds of jumping jacks
  • 30 seconds of goblet squats (I used a 35# kettlebell)

And then we did some broad jumping across the gym floor. (Mine was more like a stuttering frog than anything else, but hey… I got a few in anyway.)

gorilla-broad-jump

From there, it was just a matter of grabbing some equipment. We needed a plyo box and some space for handstand push-ups, and Ev grabbed a rower. Life was good. πŸ™‚

The workout was:

  • 20 min AMRAP, 2 person teams (male/female)
    • 150m row/100m run
    • 10 box jump overs 20″
    • 10 handstand push-ups (10 hand release push-ups)

box1We decided to just alternate movements as long as we went through — so I started with the run (Yes, I volunteered – weird, isn’t it?), she did box step-overs, and I did 10 strict handstand push-ups to two abmats, then she rowed 150m, I did box jump overs, and she did push-ups. We just kept alternating that way through the whole thing.

There were a couple of rounds where she ran, but mostly Ev rowed and we just chugged on through. A few rounds in I started doing step overs instead of box jumps, but I kept up with the 100m runs and strict HSPUs for the duration, which made me happy. A few of my HSPUs might have been less than perfect, but I was glad to have the abmat beneath my head for the workout instead of the floor!

We definitely weren’t breaking any land speed records, but we got through 11 full rounds and into the 12th (150m row + 4 box step overs), so not too shabby. AJ & Jonathan made it through 16 rounds + 3, so they were moving fast.

I hope those folks who made it to Pick It Up for the Easter workout had a great time! We were just happy to get ONE workout in today. πŸ™‚

Happy Easter folks and great work today!

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Post-Open Team WOD

So there was a bit too much celebrating after getting 18.5 done last night. I won’t lie. Made getting up this morning a little rough!

However… Ev, AJ, and I headed into Continuum for today’s Team WOD and were not disappointed. We were joined by Drea & Jimmy, Lara, Bri, Vanessa, Brent, Steve, Mike, Nancy, Lisa, Megan & Evan, and a bunch of other folks. Was a good turnout after the night before!

always-warm-up-thoroughlyWe started with a little warm-up:

  • 2 rounds
  • 50 single-unders
  • 10 PVC pass-thrus
  • 10 light Kettlebell swings
  • 10 light Kettlebell front squats

And then we did some skill work with burpees, sumo deadlift high pulls, and one or two other things. We were pretty ready to go by the time we were done.

The workout was in teams of 3:

  • For time
  • Run 800m carrying 45# plate
  • 75x Wall balls
  • 75x Burpees
  • 75x Sumo deadlift high pull (95/65#)
  • 150x Squats
  • Row 1500m

t-rex-hates-wall-ballsEv, AJ, and I made a team and swapped the row and run, choosing to start with the row and end with the “run.” And I have to say we did pretty well, finishing last at 30:42 but finishing.

  • Wall balls were pretty consistent – 10# wall balls for Ev & AJ; 20# wall balls for me
  • Burpees weren’t too bad for me – I felt able to bounce down and up with two legs each time, doing sets of 10 or 15
  • SDHP was at 95# for me, 35# for AJ, and 55# for Ev. We did pretty well with these and I even did 5 extra reps because I lost track of where we were with numbers πŸ™‚
  • Squats were squats, knocking those out in sets of 20 or 30 was decent
  • We split the row into three 500m rows and my rotation I think I was done in about 1:48 or so.
  • The “run” was most definitely a leisurely stroll as we made our way around the 400m course twice, passing the weight back and forth as needed

And then afterwards we helped move everything away from the walls so they could repaint over the weekend. I look forward to seeing how it all turns out!

Great work everybody this morning! Was a fun workout that didn’t involve the rig or handstand push-ups. Bravo! πŸ˜‰

18.1 in the Books

The first time I did the CrossFit Open was 2014 and I let it get in my head. I took 2015 off and cheered on my friends and family before coming back to the Open in 2016 and 2017. The 2018 Open is my 4th. And they’re all a challenge, but I think I’ve come a long way since 2014.

crossfit-open-2018

Last night I tackled 18.1 along with my crossfit family at the box. And Castro was not messing around by starting us off with a 20 minute AMRAP this year.

And… like every Open workout… I wondered if I was going to do it Rx or Scaled. Usually I’ve erred on the scaled side. Last night as I warmed up and threw a 50# dumbbell over my head, I knew that wasn’t an option. For the first time, I’d do a Rx workout to start the Open.

50-dumbbellWhat was 18.1?

  • 20 minute AMRAP
  • 8 Toes-to-Bar
  • 10 Hanging Clean & Jerks with a 50/35# dumbbell
  • 14/12 calorie row

I watched two heats go before jumping in myself. And I can’t say I was excited about it, though I did want to get it done! Karen Hinkin was kind enough to judge for me, which is good because I lost count pretty quickly about 3 rounds in. πŸ™‚

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So how’d it go?

  • 50# dumbbell jerks got gnarly with my left arm, but my right felt pretty solid throughout
  • Splitting up the toes to bar was a good idea and I’m glad I started out with 4 and 4 and went down from there in 2s and 1s – this is probably the most t2b I’ve ever done as part of a workout
  • My first row was fantastic and fell apart after that, but I kept chugging along

All things being unequal, I am happy with my result. I started the Open with an Rx’d workout and chugged along slow, but steady through the whole thing.

Here are a few pics from our great crew there last night (thanks to Carrie & Jonathan for the pics!):

 

I wait with trepidation to see what Castro has in store for 18.2. πŸ™‚ Great work Continuum! Y’all killed it!

Monday Metcon

Monday. Ugh. Monday after pretty much being useless for three days with a cold. Double ugh. But it was time to get my butt in gear.Β Got the girls to school, checked in at work, and got ready for today’s workout.

b04c6ed2970ac4c861a63625f42d9532Really I was hoping we didn’t have to run today and when I saw how slushy the parking lot was, it was pretty much guaranteed I was just going to row. πŸ™‚ But I was not alone for Coach Drea in the 8:30 class. Melissa & Todd and Matt & Abigail were there (though their little one wasn’t cooperating with Matt getting a workout in). And we had a new warm-up from Nicole today with many new movements after a 2 minute row or bike.

  • cat/cows
  • hip presses and hip circles
  • cat/cows on forearms
  • trunk rotations
  • shoulder weaves
  • holds in three different positions
  • active and passive hangs

Mostly weΒ  hung out on the floor talking about how tight our hips and shoulders were. πŸ™‚

From there, we grabbed an empty barbell and did some clean & jerk warm-up as well as working through some variations on a kipping L-pull-up. Jumping. Knee tucks. All sorts of interesting things. I quickly decided to go with a kipping knee tuck where you use the kip on the way up to tuck your knees to your chest and hold them there all the way back down. Not pretty, but effective.

rower5Drea mentioned that we could do a 500m row or a 1:45 stint on the assault bike instead of the 400m run, but that she might recommend the bike over the rower since we have a long row tomorrow. Guess we’ll see how that goes tomorrow, but I decided to save my knees and row today.

The workout was:

  • Metcon, for total time
  • 5 rounds
  • 400m run (performance), 200m run (fitness)
  • 7 kipping L pull-ups (performance) or jumping, hanging knee raises (fitness)
  • 4 clean & jerks (135/95# performance, 75/55# fitness)

In my case, it became:

  • 5 rounds for time
  • 500m row
  • 7 kipping knee tuck pull-ups
  • 4 clean & jerks @ 115#

I think I could have done the 135#, but decided to try and keep my time closer to the 20 minute goal. Turned out to be a wise choice.

Took me 22:54 to complete it. Rows were all in the 1:55 to 2:30 range. Pull-ups took the longest. And the C&Js were consistent. I was definitely last, but I finished even if it was a little slower than I’d like. I felt like I was fast in that first round, but consistent after that.

dfl-dnf-dns

Not bad for my first workout in a few days. Hacking up a few things now, but that’s good. πŸ™‚Β  Great work everybody!!

 

Speedy Row!

So this morning I headed in for the 8:30 workout and I was ready to run. I wasn’t happy I was going to run, but I had a goal in mind – a 10 minute mile. I had a hat, gloves, and an extra shirt to layer on. Thankfully it seems I can keep my good thoughts for another day when it’s warmer. πŸ™‚

winner-clipart-winner-clipart-1Headed in and met Logan. We both chatted about the fact that it was going to be chilly, but at least it wasn’t snowing. And as we headed in with Drea & Noah, she suggested that if we were fighting a cold or injuries, it would probably be a good day to row instead.

It was like winning the lottery. πŸ™‚

We did the same warm-up as yesterday and that proved that the prize for the day didn’t extend to that. πŸ™‚ But we chugged through it pretty well.

Once that was done, we talked about the skills work today. Strict chest-to-bar pull-ups and strict ring dips. We tried a few things and eventually I used the green band (little blue + red bands didn’t cut it) to at least get my chest to the bar. It was a challenge for sure — mobility wasn’t awesome at that point.

20180206_092038We finished talking about that and then headed over to the rowers. 2000m. Go fast.

I guessed and thought maybe I’d be done in the 8:30 to 9 minute mark. Drea thought maybe 9:30. Logan was about in the same boat.

And we were off to the races. Though my left knee was a little fired up, I chugged through and managed to get through 1000m in right under 4 minutes. Apparently I was moving better than I thought, despite what my knee said.

I finished it at 8:15.9. Fastest I’ve ever finished 2000m by a long shot. Usually I’m around 9 minutes. Not today!

Surprised myself, but I think I surprised Drea too. πŸ™‚ Caleb was cheering me on the whole time too. I was pretty fried by the end, but very happy with the result.

ring-dipFrom there, we went back to the rig and worked through the strict C2Bs and ring dips. C2Bs I think I may have touched the bar twice, but I was getting better height and pull than earlier.

Ring dips felt good though. I even did weighted ones with a 10# plate and should have gone heavier. Awkward dangling the weight on a belt with a chain, but hey… we made it work. πŸ™‚

So all in all a pretty good day, but I definitely feel the cold coming on. Bah.

Anyway – great work Logan! And thanks for the encouragement Drea & Caleb!

Mercy Me, Indeed

Time for a team workout today! This was workout #5 for me for the week, so it was going to be a slow one — or so I thought.Β Saturdays are always fun, but I love it when I get messages from my partner essentially saying this is gonna be rough before I even get a look at it. πŸ™‚

1vbtxdSo, with a bit of trepidation, we made it in for the workout. Ev partnered with Robert and I partnered with Jonathan and we figured we’d work through things a little at a time.

Started with a warm-up led by Coaches Drea and Jimmy. Same warm-up as we’ve been doing all week. And we followed that up with some running drills to get us warmed up. We had a good turnout this morning with Dan & Monica, Jonathan, Robert, Lara, Marino & Deana, Brent, Larry, Isaac, and a few others I think. Fun crowd.

The workout was aptly named today — Mercy Me. It was one of those “for time” workouts where you just try to finish as best you can.

  • 2 person team
  • Row 2000 M or run 1 mile
  • 75 Bar facing burpees
  • ***75 Partner front squats w/Barbell #135/#95
  • 75 Situps
  • 75 Sumo Deadlift High Pulls #135/#95
  • Row 2000 M or run 1 mile
  • Row and Run can be broken up in any variety between the 2 teammates
  • ***Both Teammates must hold barbell together on Front squat
front_squat
How to Front Squat

This was rough in a few spots. Jonathan and I scaled a bit — dropped to 95# for the partner front squats and 75# for the SDHP — but the rest we kept as written.

So how’d it go? Considering that Jonathan and I were more than a little sore when we started (it was his 6th workout of the week and my 5th), it was likely to be rough in places.

  • Jonathan started with an 800m run and I was set to row when a rower opened up, but it never did — so I also ran an 800m (which Jonathan said was about 4:15 — if that’s true, it’s one of my fastest ever)
  • Bar-facing burpees became bar-over burpees, so we went back and forth doing 10 at a time. I’m better at this type of burpees than others because I don’t have to stand all the way up. It went fairly quickly. πŸ™‚
  • Partner front squats at 95# were a challenge more for the bar than the weight. We got through the first 20 (10 reps on one shoulder, then switch and do 10 on the other) and then I started running into problems with the barbell digging into whichever shoulder it happened to be. We did 10 and eventually Jonathan suggested wrapping the bar in a yoga mat — that helped. We did get slower and slower towards the end however due to yours truly.
  • We then did the SDHPs instead of the sit-ups (just got out of order a bit). We did sets of 10 for the most part, but I think Jonathan did at least one set of 15. 75# wasn’t bad.
  • Sit-ups went quickly. I did 25, he did 25, then I did 15 and he did 10.
  • And then we were back to the row or run. I rowed 500m and it was awful. Shoulders and forearms were ticked off. Jonathan ran 800m and then I chose to run a 400m (walked some).
  • We finished in 40:12.

I have to say that a few hours later, I’m still feeling this workout. πŸ™‚ Told Jimmy it was an evil workout with a capital E. πŸ˜‰

i-survived

But we did ok. And I’m thrilled about the 800m. Fastest ever I think. That said, I think it’s good tomorrow will be a rest day. πŸ™‚

Great work everybody!

Jackie on Steroids?

Hello Thursday. Home of workout #4 this week. Not sure if that’s good or bad, but I needed the endorphins again today so we’ll call it “good” I think. πŸ™‚

1yar61Made it in for the 8:30 class with Ev. We had Coach Bill, Melissa, Carrie, and Logan. And Drea was there looking all official with her clipboard. πŸ™‚

Started with the same warm-up we’ve been doing this week. Some parts felt better than others, but Bill commented that my frog looked particularly good today, so that was nice. Amazing what some consistent mobility work will do across the course of a week.

When that was done, we did a C2B-related movement involving a band on the rig and a PVC pipe, pulling it forward and down (facing away from the rig), before doing some jumping C2B practice. We were really focused on getting that push away from the bar and keeping the toes in front, more hollow body than superman position.Β Not sure I *got it*, but I did manage a few jumping C2B today, which was nice.

A little thruster practice and some rowing work went into the equation as well.Β And honestly, my hips and knees felt decent today, which was a nice change.

jackie1Today was what Bill called “Jackie on Steroids”

  • 1,000-meter row
  • 50 thrusters 45/35# (performance), 30 thrusters 35/25# (fitness)
  • 20 chest-to-bar pull-ups (performance), 20 ring rows (fitness)

So instead of doing normal pull-ups, it was C2Bs. Second time we’ve done C2Bs this week. A little better for me today than earlier in the week, but not much. πŸ™‚

We had one too many folks to have everybody on the rowers right away, so I waterfalled in when Logan was done and started about 4:30 on the clock. When all was said and done, I finished about 15:45, so finished in 11:15…

  • 1,000m row in right at 4 minutes
  • 50 thrusters @ 45# – bigger sets than normal, which was great. 15, 10, 10, 8, 7; had one break that went too long timewise, but felt like depth was good and repeated cues of “head through” from Bill ensured that I tried to get my head to a neutral position most of the time
  • C2Bs is where I ran into issues; I did jumping C2B in sets of 1 or 2 until I hit 5 and then banged out 25 ring rows, which was 10 too many. πŸ™‚

Thumbs-up-clipart-cliparts-for-you-5But I felt like I definitely pushed and kept moving, which was what I was hoping for. Even if I hadn’t done the extra 10 ring rows, I would have been a few seconds over 11 minutes and that’s great.

Ev finished in 10:32 with a 4:30 time for her 1000m row, 50x 35# thrusters, and 20 ring rows. Everybody was under 12 minutes today, which was awesome.

I’ll take it. Need to decide whether I’m taking a break tomorrow or not, but will base that on what the WOD looks like and how I’m feeling in the morning. May take a rest day and then be ready for gymnastics on Friday.

Great work 8:30 class!