Tag Archives: row

Last Team WOD for a Bit

Soccer season is upon us, making team WOD Saturdays a bit less of an automatic thing, which makes me sad. However, we shall enjoy them when we can, like today. πŸ™‚

Today the girls stayed home, but Ev and I headed in to join the madness. Coach Clare was there to lead the troops and we had Monica & Dan, Deana & Marino, Shaun, Brent, Larry, Logan, Caleb & Megan and their crew, Austen, Adi, Robert, and a few others.

We started with a 400m run and a brief round of stretches before moving into some PVC pipe work for power snatches. But that didn’t take long and we were getting equipment to the floor pretty quickly after that to get moving!

  • AMRAP
  • Teams of 3
  • AMRAP 15 – rotate after each row
    • Athlete 1: 250m row, Athlete 2: Box jump overs 30/24″, Athlete 3: Deadlifts 135/95#
  • THEN
    • Team “Randy” (75 power snatch for time 75/55#) – 1 person works, 1 does OH weighted lunges, 1 rests

20170916_105917Robert, Ev, and I teamed up today and woof. We were done in 21:57 but worked our tails off.Β The first 15 minutes was the hardest I think. No rest as we just rotated through the three movements. Robert started us off, I did deadlifts, and Ev did box step-overs (we did 20″ box jumps or step-overs, but left everything else at the prescribed weights).

  • 27 deadlifts + 17 box jumps/step-overs = 44
  • 30 deadlifts + 18 box jumps/step-overs = 48
  • 29 + 14 = 43
  • 20 + 12 = 32
  • 28 + 20 = 48
  • 27 + 19 = 46
  • 20 + 14 = 34
  • 20 + 19 = 39
  • 27 + 20 = 47
  • 12 + 16 = 28
  • Total reps for 15 minutes: 409 (27 or so reps a minute)

Then we did the power snatches + weighted lunges where someone would rest. After swapping out weights on the bars, we were done with everything in 21:57, so about 6 minutes for that.

The second part was a little easier I thought, just because of the brief rest. But the OH lunges were awful. I stopped using a 25# plate pretty quickly because my legs were fried and just did lunges, which were a little easier. But either way, I wasn’t moving fast.

We watched Brent & Dan burn through this in about the same time we did, but in a team of two. They were flying and doing 30″ box jump overs. Crazy.

Great workout from Clare. A little bit of everything and no running. And not a 45-60 minute workout. I’ll take it. πŸ™‚

And not bad for my 5th workout of the week. Last week I did 6 and that was about my limit. 4-5 would be ideal because I get some recovery time in there.

Hope everybody has a great weekend!!

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They Call it a Chipper

The “Chipper” is one of those workouts that has a ton of movements and reps and you just have to “chip” your way through a bit at a time. Things like “Angie” where you do 100 reps each of pull-ups, push-ups, sit-ups, and squats. Or even things like “Karen” which is 150 wall balls for time. Crazy numbers of reps that you have to push through in a quick amount of time.

BANDIT_9
Athletes go in, chips come out…

Some people love chippers because it’s a good test of fitness. I’m still not quite sure where I stand on chippers as a concept, but there are some workouts like Karen which are just killer for me every time. I prefer smaller sets of reps that you just repeat over and over, rather than tackling huge sets of reps in order.

Well, I got there for the 8:30 class today with Coach Bill and we started with a warm-up that didn’t seem too bad:

  • 3 rounds
  • 90 seconds on the rower or assault bike
  • a round of Cindy – 5 pull-ups, 10 push-ups, 15 air squats

I was far from alone today — we had Jonathan & Sarah, Austen, Jenny, and Melissa in the class.

crossfit-games-2017-Individual-events-fridayFrom there we discussed the movement standards for our workout. And today’s chipper comes to us directly from the 2017 CrossFit Games, so you know it’s a doozy.

  • Rx for time:
  • 100 pull-ups
  • 80 GHD sit-ups
  • 60 single-leg squats, alternating
  • 40/30-cal. row
  • 20 push presses, 100 / 70-lb. dumbbell
  • Level II – 70/60/50/40/20 @ 70/55#
  • Level I – 50 jumping pull-ups/40 abmat sit-ups, 30 pistols to a box, 20-calorie row, 10 push presses 35/20# dumbbell, 5 per arm

Um. 100? Really? We all kind of looked at one another to see if anybody was going to take this on at Rx — and nobody was jumping at that. πŸ™‚

Jonathan was going to shoot for the Level I movements and my goal was to do the Level I rep scheme with the Level II movements. So that’s what we started with. And then Bill got involved at the end. πŸ™‚

  • 1uvig350 pull-ups (ended up doing 25 kipping pull-ups and 25 jumping pull-ups)
  • 40 abmat sit-ups
  • 30 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (12:45 to get to this point and Bill said “20 more reps of everything!”)
  • 20 jumping pull-ups
  • 10 GHD sit-ups from parallel
  • 10 abmat sit-ups
  • 20 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (finished in 20:45)

So Jonathan called this Level 1.5 and I think that’s about right. My abs hurt.

Considering that he wanted us to shoot for 15-30 minutes, I’ll take my under 21 minute time. πŸ™‚

Good work everybody!

We all attempted one-armed handstands on the wall as well — and I am not too proud to say that I can’t convince my body yet to put all my weight on one arm. πŸ™‚

Have a great day!

A Little Burner

We looked at the workout last night and I think we all moaned “not more snatches” pretty much simultaneously at my house. But Mickey, AJ, and I went at noon anyway to take this little burner on.

We weren’t alone at the noon class with Coach Drea… We had Brent (the Beast) and Shannon (the Rower) along for the ride.

rowboatAnd we started with a sprint drill… on the rower (or assault bike if you were AJ).

  • 1 minute of slow and steady
  • Then five rounds of
    • 17 second sprint
    • 43 second recovery

It was as super fast way of getting through 1350 meters in a handful of minutes. I think 5 1/2 minutes.

Once we were done there we did some PVC passthrus, PVC OHS, and some hollow body rocks. And then three rounds of:

  • 12 strict pull-ups (or 3 solid attempts)
  • 12 ring push-ups
  • 12 hip extensions on the GHD

It’s been awhile since I’ve been on the GHD, so that was kind of interesting. Not horrible anyway. πŸ™‚

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterThen a bit of snatch skill work, some push-up skill work, rowing skill work and… yeah, time to get to actual work.

  • Total Time
  • 3 rounds for time of:
    • Row 250 meters
    • 65/45-lb. squat snatches, 12 reps
    • 21 push-ups

The row, though a sprint, was the easier part of this workout. 250m is quick – about 54 seconds, 59 seconds, and 1:03 respectively. So not bad there. But the squat snatches are always a challenge. I stayed with the empty bar, trying to work on form as much as possible.

So here’s the thing with my squat snatches. My feet are way wider than normal. It’s almost like a Sumo squat snatch with the distance between them. But if I go shorter, I end up hopping out like a cheerleader doing a cheer. It ain’t pretty. So Drea had me just stay wide so that my feet wouldn’t get any wider.

It worked ok. I think I actually did the first 12 reps unbroken. And after that I broke it up 6 and 6.

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Between the squat snatches and the push-ups, that was where I got slowed down. Push-ups were sets of 10, 5, 7, 3, 2, and 1… Whatever I could do.

In the end, I was just trying to beat Mickey, silly enough. Down to my last handful of push-ups the race was on. But I prevailed by a few seconds:

Here are our times:

  • AJ – 13:30
  • Me – 13:54
  • Mickey – 14:03

It was a close thing — those last few push-ups. πŸ™‚

thumbs-up-right-800pxBrent was done super fast. He ran 200m instead of rowing 250m and just kept flying through all the rest of it. And Shannon was done before AJ I think. So everybody was really flying.

Great work!

When we were all said and done, it was time for some banded shoulder mobility. And now it’s time for some ice on my left knee. But we still survived. πŸ™‚

Thanks Drea and great work 12pm class!

Memorial Day Murph 2017

Since 2013, we have done some form of Murph every year with the crew at CrossFit Continuum over Memorial Day weekend. I won’t say it goes well every year, but it’s always a good struggle for a good cause – to remember the sacrifices made by our men and women in uniform in the service of our country. (Want to know more about Murph? Check out the great website dedicated to the workout and his memory.)

This year we weren’t sure we would be able to attend, but events transpired such that it became a possibility. So we went.

murphI have to say I wasn’t all that enthused by the prospect this year. I’m tired. The last few weeks have been a challenge with nutrition changes, soccer schedules, and the end of the school year for our girls. I honestly wasn’t sure I wanted to do the workout.

But here’s the thing. Whether I wanted to do it or not, it deserved to be done. And when time opened up for us to do the workout as a family, we did it.

This year it was me, Ev, and Mickey taking it on. AJ played three soccer games over two days and was more than a little beaten up as a result. She chose to bow out this year and I don’t blame her.

Mickey and I talked about it yesterday and decided that if we got to do it, we’d team up. She would run a mile and I would row a mile and we’d split up the reps 50/50.

Ev did the whole thing herself, with banded pull-ups and the run.

IMAG2078
Our crew before the workout. We looked much more tired afterwards!!

So how’d we do?

Ev finished the whole thing in under an hour – around 57 minutes I think she said. First time she’s ever done it in under an hour — so she did AWESOME.

Mickey and I split it up as planned. I rowed 2,000m in under 9 minutes and Mickey ran about a 9 minute mile to kick us off. We then split up the workout with a consistent rep scheme:

  • 10 rounds
  • 5 pull-ups (or ring rows, which Mickey shifted to after a few rounds)
  • 10 push-ups
  • 15 air squats

That meant each of us did 50 pull-ups, 100 push-ups, and 150 air squats. And honestly I felt pretty good through the first 5 rounds. My push-ups started to fatigue pretty quickly, but I just broke them into two or three chunks and got them done.

But my 5 pull-ups and 15 air squats felt pretty good through the whole thing.

And when we were done, we walked a mile. Two laps around the 800m course.

We finished in under 55 minutes. I’ll take it. Mickey and I were done with all the reps about minute 33 and it took a while to leisurely walk the mile afterwards. We were less than a lap ahead of Ev and she did the whole thing herself!

Here are some pictures that AJ took:

So another Murph in the books. Great work to everybody who completed it. Quite a few folks tried it this year for the first time with a weight vest. My goal next year is to try it with rowing the front and back side of the WOD and do all the reps. It’s going to take a while, but I think if I pace myself like I did today I can pull it off.

On this Memorial Day, let’s remember why we have this national holiday. It’s to rememberΒ all those sacrificing their lives to the duty of protecting the United States — past, present, and future. We honor your sacrifices and embrace the suck each year doing Murph. It’s nowhere close to what you endure.

Memorial-Day-Images

Monday, that Old Chestnut

Last night as I looked at the workout for today, I was wondering how I would be able to do two parts of the workout and it ended up being the third that killed me. Good thing I’m not a fortune teller.

reading-the-wod-memeSo it’s Monday. Ev’s working. AJ’s at school. Mickey’s taking an AP test. But I made it in. And during the warm-up I was wondering what I got myself into. πŸ™‚

Coach Bill had a fun group… Nic & Nichole, Jonathan, Shauna, Jenny, and Carrie. I think I was the negative Nellie this morning, which was entertaining.

We started with a group 400m run and then came back to do 3 rounds of:

  • 5 pull-ups
  • 10 dumbbell thrusters (5 each side, 35# for me)
  • 15 good mornings (empty 45# barbell)
  • 150m row

Pull-ups felt ok today. Row was ok. Good mornings were ok. Dumbbell thrusters felt fine on the right for a while and awful on the left, then awful on both. You know, the usual.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout itself was one of the online qualifiers for the regional games (#4):

  • 2 rounds for time:
  • 10 deadlifts, 315/225# (225/155# Level II, 155/105# Level I)
  • 20 deficit handstand push-ups, 4.5-in. deficit (or just 20 HSPUs level II, or pike push-ups level I)
  • 30 front squats, 95/65# (75/55# LII, 45/35 LI)

The way my body was feeling (left knee is NOT happy), I decided Level II would be the way to go. 225# deadlifts (not touch and go) and regular HSPUs, but 95# front squats.

My deadlifts were straight legged the whole way. Bending the left knee… um… Yeah, it didn’t wanna. Bill called me out on it, but with only two sets of 10 it wasn’t worth it. Apparently I wasn’t the only one rounding my back.

My HSPUs were like Mickey’s HSPUs – more of shoulder dips where I’d break tension with my elbows, maybe brush the top of my head on a couple of abmats, and straighten back out again. Even kicking up on the wall took a few tries.

I got through the first round in under 8 minutes. And by the end of the second round, my shoulders were screaming bloody murder over those HSPUs to the point where I couldn’t hang on to a front racked bar. However, rather than just stop cold — I ended up doing 12 front squats and 18 air squats.

Time: 16:31. So a heavily modified Level II.Β I think everybody scaled to some level or another, though Jonathan did do 315# deadlifts.

Great work 8:30 class! Thanks Bill for the push!

Now it’s time for some ice…

Forearms of Rock

Today, I felt a bit like Popeye, forearms bulging. And I have to say it was a bit of a challenge to keep moving like that. πŸ™‚

5200265-popeye-the-sailor-man
Popeye the Sailor Man

Let’s start at the beginning though. Today should be calmer than yesterday if all goes according to plan. Watched today’s keynote speech via streaming video from Boston this morning for work and then headed in for an 8:30 workout.

Coach Jimmy was there again, and we had another fun group — Jonathan, Elyse, Brent, Jenny, Andrea, Nic and Nichole. Plus we got to see Drea with new little Noah, so that was fun. He’s tiny and cute, just like he should be. πŸ™‚

We began with a 500m row and then did a little three round number:

  • 20 seconds of wall balls (20/14# medicine ball)
  • 20 seconds of toy soldier marches (high kicks to stretch hammies)
  • 20 seconds of butt-kickers

Of all of it, the butt-kickers were the worst, funny enough. Nothing like a form of running to cause you some grief. πŸ™‚

Dumbbell-Single-Arm-SnatchWe then talked about the workout:

  • 20 minute time cap
  • 100 dumbbell snatches (50/35# Rx, 35/25# Level II, 25/15# Level I)
  • 80-cal. row (Rx & Level II, 40 calories Level I)
  • 60 bar-facing burpees (Rx & Level II, 30 Level I)
  • 40 muscle-ups (Rx, 30 Level II, 20 Level I — muscle-ups or muscle-up transitions)

This is very similar to what we did for CrossFit Open workout 17.1 – and is the same as what the Regionals Qualifier workout #1 was this year. They had a 20 minute time cap as well. We had the option of going past the time cap today, but I don’t think anybody wanted to actually do that. πŸ™‚

35pounddumbbellsI chose the Level II weight for the dumbbell (35#) because, as I told Brent afterwards, I don’t trust my left arm. Eventually with a 50# dumbbell I likely would knock myself in the head and end my workout with a concussion. As a result, I decided 35# was more in my wheelhouse today.

Broke those up a bit:

  • 25 reps
  • 15 reps
  • 6 sets of 10 reps

And I chugged my way through the row. Took me nearly 1500m of rowing to get through 80 calories.

ed6e01eb9b02eff8f86b3e7d4900a02eBut it was the burpees that killed me again, just like Saturday. By the time I got there, both forearms were rocks, so every time I went to the ground I was shoving my arms into the shoulder socket, hard. I attempted to slow it down by crawling down on one knee and up on one knee, but that was still damn slow.

I did five sets of five reps each, with far too long a break in-between, and then got one more rep in the last 30 seconds.

I felt pretty good about the dumbbell snatches and the row. But I knew I would be lucky if I got all the way to the muscle-up transitions. I just couldn’t keep going in the burpees. My brain was protecting my body. And I tend to listen when it does that. πŸ™‚

I was sweating like a pig about 5 minutes into the workout and that continued until well after I left the box to head home. So I think I definitely got my work in today.

Thanks Jimmy and great work 8:30 class! Have a great day!

Team WOD for the first time in a while!

For the last month or so, we’ve been doing the Friday Night Lights events for the 2017 CrossFit Open, so we’ve not attended any Team workouts at CrossFit Continuum for a while. Well… shockingly… we made it to one this week!

AJ and I made it in this morning, though Ev & Mickey had to work. And we were not alone! We had maybe 18-20 people total all milling about, so it was a great turnout right before spring break ends and people head back to school.

silly-walkWe did Jimmy’s warm-up back and forth across the floor with high knees, butt-kickers, Spider-man lunges, broad jumps, hurdle jumps, toy soldiers, knee hugs, arm circles, and so on. I think we made fun of each other the entire time, or maybe it was just Bill. πŸ™‚

Once that was done, we split up into teams of three… AJ and I snagged Stacie. Win!

AJ put 55# on a bar for squat cleans and I did 75# squat cleans with Stacie. I probably should have done 95# or more, but was happy with the lighter weight since we were doing all those reps. πŸ™‚

The workout was:

  • Score Type:: Total Time
  • Teams of 3:
  • 100 Calorie Row
  • 75 Burpees over Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 100 Toes to Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 75 Burpees over Bar
  • 100 Calorie Row

aid5909547-728px-do-toes-to-bar-step-4-300x225By the time we were back to the burpees-over-bar, we had Bill helping us out with a few reps. Apparently we looked a little tired. He did a few burpees and a few calories on the row. πŸ™‚

Stacie and AJ did awesome. I was just along for the ride, though I did pretty well all the way through the toes to bar before I crashed a bit. We were done in about 46 minutes or so and the last ones to finish, but that was fine.

Everybody kicked butt and it was fun. πŸ™‚ Thanks Jimmy for leading us!