Tag Archives: rowing

Fast & Heavy (sort of)

Yesterday I did a workout at another place and tore my right hand doing pull-ups (mix of strict and kipping). My own damn fault, but it still stings. More the stupidity of not using my WODies more than anything else but hey. Skin is skin.

2c87qhAt any rate, today we did what is effectively the first ever workout posted at CrossFit mainsite — Fast & Heavy. February 10, 2001. As I recall, we were packing up a household to move across the country that week — from Colorado to Arizona — and we left on Valentine’s Day.

Considering I didn’t start doing CrossFit until 13 years later when we were back in Colorado again… I don’t believe I’ve ever done this workout before. 🙂

Amazingly, the whole Fitzy clan was there. Mickey got there a bit late (housesitting issues), but it was nice to have all four of us chugging along. We were joined by Larry & Karen, KB, and Caleb for Coach Drea.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with the same warm-up we did on Monday morning…

  • 2 min bike or row (I rowed)
  • 15 banded pull-aparts
  • Push up to side plank – 5 per side
  • 10 jumping squats
  • 30 sec reverse grip hang from bar (did it on a lower bar today to avoid tearing my hand further – it was still a bit painful on the wrist)
  • 30 sec banded Samson stretch
  • 30 sec banded lunge with knee/hamstring flossing

And then we did the Hinshaw warm-up for those folks choosing to run today. We have a lot of smoke in the air today from the many wildfires burning across our state and elsewhere. Was actually shocked by how thick the air was when we headed out. Was planning on trying the run until I couldn’t breathe. At that point, I decided rowing was better.

dumbbell-thrustersAnd we did a bit of warm-up with the dumbbells. Dumbbell squats (with dumbbells on shoulders), dumbbell push presses, and dumbbell thrusters.  I warmed up with 20# dumbbells and very quickly decided that was plenty heavy for today.

  • For time, fast and heavy:
    • Competitor/Performance:
      • 21 dumbbell thrusters
      • Run 400 meters
      • 18 dumbbell thrusters
      • Run 400 meters
      • 15 dumbbell thrusters
      • Run 400 meters
    • Fitness
      • 15 dumbbell thrusters
      • Run 200 meters
      • 12 dumbbell thrusters
      • Run 200 meters
      • 9 dumbbell thrusters
      • Run 200 meters

That’s the workout as posted. With rowing, my workout became:

  • 21/18/15 dumbbell thrusters with 20# dumbbells
  • Row 500m
  • 21-500-18-500-15-500
  • Finished: 11:07

rower5From the get-go I was pondering breaking up each set of thrusters. Ended up doing the first set of 21 unbroken, but had to take some breaks in the next two rounds. The last 3-5 reps of each set were really rough on the left arm. Shoulder/bicep just gets tired when it doesn’t have its right-arm friend to rely on.

  • Ev did the Fitness level with 15# dumbbells and a 200m run, finishing in 8:12
  • AJ did Fitness as well, with 10# dumbbells, 2 rounds of 1/2 mile on the assault bike and a 300m run in the last round, finishing in 7:36
  • Mickey did Performance level with 10# dumbbells and the 400m run, finishing in 9:48

So a good time was had by all. I felt pretty slow on my 500m row (2:15 or over each round) and my thrusters got slower and slower even by the last round. But I finished. That was what mattered today. 🙂

Great work 8:30! Thanks Drea!


Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.


My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. 🙂

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. 🙂

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. 🙂 And, as I said, AJ did awesome on the bike with KB. 🙂

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. 🙂

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. 🙂

Let’s hope next week is much calmer (though something tells me it won’t be). 🙂

Brrr – time to row

We’ve been doing a bit of endurance training of late and today we had 400m runs on the agenda. I was actually considering running until I headed to the car to head in for a workout this morning and froze a bit in the wind. It looks nice until that wind hits you, then 32 degrees becomes half that in a heartbeat.

wind-lineart-800pxLogan and I had Coach Bill today, so it was pretty low key. But I was happy when I wasn’t the only one who thought it was too cold to run for the 8:30 class this morning. 🙂

We started with 2 minutes on the assault bike. And that pointed out a few things. One, my shoulders were a little fired up from the push-ups in yesterday’s workout. Two, my left knee and both calves were fired up from yesterday’s jump rope (800 singles!). But I pushed through two whole minutes at a slow pace and made it through ok.

From there we moved to the rig for a modified Cindy:

  • 5 minute AMRAP
    • 5 pull-ups
    • 10 sit-ups
    • 15 air squats

Made it into the 4th round, but it was the air squats that were the worst part of that. Hips and knees didn’t like me much.

rower5Once that was done, we moved a couple of rowers for easier view of the clock and did some rowing drills to get warmed up  there. And then it was time to get going…

  • Competitor/Performance:
    • 8 rounds for time of:
    • Run 400 meters
    • Rest 90 seconds
  • Fitness: 5 rounds for time

We changed it up to:

  • 8 rounds for time:
    • Row 400m
    • Rest 90 seconds

time-371226_640First few rounds weren’t so bad, but my left knee got cranky fast. Times were:

  • 1:29
  • 1:27
  • 1:26
  • 1:29
  • 1:29
  • 1:34
  • 1:31
  • 1:29
  • Total: 11:54 plus 10:30 of rest = 22:24
  • Fastest: 1:26, Slowest: 1:34, Average: 1:29

Not too bad. I kept up with Logan, who said his times were 1:26 to 1:36, so I was right there.

We’ll see what tomorrow’s workout is like, but maybe we’ll get to a 4:45 workout. Who knows. 🙂

Thanks for the push today Bill & Caleb! (Caleb came in and was cheering us on at the tail end of our workout.)

Slower and Slower…

Yes, I know it’s Tuesday and some folks are wondering “what happened to Monday?” Well, our box got a beautiful paint job over the weekend and needed to air out a bit more, so it turned into a bit of a rest day. I had every intention of doing some rowing at home but yeah… that didn’t happen.

So today I went in, admiring the nice spring snow we had overnight, and got my first workout in for the week. Coach Drea was there, along with Jonathan, Bri, Dave, and Logan — and my two girls made it in as well. It’s spring break, so they have been busy house sitting (and pet sitting) at a couple of houses the last few days — and it was good to see them even if they were a bit rambunctious today. 🙂


We started with a short warm-up:

  • 250m row or bike buy-in
  • 2 rounds of
    • 5 straight leg deadlifts with an empty barbell
    • 10 sit-ups
    • 5 good mornings with an empty barbell
    • 30 second one armed plank, each side
  • 250m row or bike cash out

Barbell_DeadliftFrom there it was a bit of deadlift work (I dig 75# deadlifts!) and some rig work for our kips and toes to bar variants before building up to our working weight for the WOD.

  • 3 deadlifts
  • 3 knees to elbows/toes to bars

I did warm-up rounds at 135#, 165#, and 185#.

And then… it was time for the WOD:

  • 3 rounds for time of:
    • 800-meter run (slushy outside, so we did 1000m row or 4 min on bike)
    • 15 toes-to-bars
    • 15 deadlifts
  • Deadlift weight: 185#/125#

turtle-slowHow’d we do? Jonathan smoked me, finishing in 16 minutes, with Logan right behind.

  • Rows got slower and slower – 4 min, 4:30, 5 min
  • Toes to bar were tough. Where I ripped skin off my finger on my right hand last Weds is still not healed, so it presented a challenge. Drea suggested I do 2 reps of knees to elbows to establish the kip, then move to toes to bars — and that worked great in the 1st and second rounds for a few reps. And then I dropped to the floor on my back and did toe touches on the rig. It was an odd mix of reps
  • Deadlifts were also more challenging than they should have been, but not awful until the last round where I did 8, 4, and 3 for my 15.

Finished in 21:54, which was in the 20-22 minute range Drea was looking for — but barely. Good workout though!

I think Mickey finished right before me and AJ finished after, so it was a good push for both of them as well.

Great work 8:30 class! Looked like the 9:30 class was packed today, so I’m sure they had fun too. 🙂

Row Your Boat and Row Some More…

Wow. When I think back to my love/hate relationship with rowing, today’s workout makes me very happy.

I started crossfit back in February 2013 and dreaded rowing at first. Thankfully that dread was replaced with a loathing of running pretty quickly. 🙂 But I can remember when a 400-500m row took me forever.


Yesterday I rowed instead of running as part of the workout and averaged 2-2:15 for each 500m. And last week I rowed 2000m in 8:15, so apparently I’m over the speed hump. 🙂

Today though… intervals with rowing. Wasn’t quite sure how I’d do.

I arrived for the 8:30 class with Coach Drea and was joined by Ashley, Kayla, and Caleb. We got through the warm-up from yesterday (spoiler: hips are still tight) and immediately got to work on the WOD.

  • On a 25-minute clock, 5 rounds of:
  • Row for 50 seconds, rest 10 seconds
  • Row for 40 seconds, rest 20 seconds
  • Row for 30 seconds, rest 30 seconds
  • Row for 20 seconds, rest 40 seconds
  • Row for 10 seconds, rest 50 seconds

Just so you know, that made for a long 5 minutes, but the 90 seconds of rest in the last couple of minutes was a welcome break. I had to physically get up and walk around at least a few steps during the 50 second breaks just to stretch a little.

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterHow’d I do? 3735 total across the whole thing. I came out far too quickly in that first 50 second row and had nearly 900m by the end of the 5 minutes. Keep in mind that’s 2.5 minutes of rowing and 2.5 minutes of rest every 5 minutes. It was a great sprint.

Definitely was slowing down after that first round — probably hit my stride in about the 3rd round and definitely slower by the last one.

Good thing I wasn’t competing against Caleb though – he went nearly 4400m. He’s a beast. 🙂

Great work 8:30 class! Was a fun one! Definitely something I wouldn’t have said 5 years ago. 🙂

Weird Occurrences DO Happen

Some things haven’t really changed in the nearly 5 years since I started crossfit, or so I thought. Going all the way back to February 2013, I have stated unequivocally that I only have two speeds – slow and stop. I may have to revise that based on my performance over the last couple of months.

More and more of my weekly workouts are happening within the time frames my coaches have given me. And that includes a few workouts where I’m scaling less and less. Guess something must be working.


Today I headed in for a more normal, 8:30am class with Coach Drea. And like always we had a fun group — Bill & Amber, Ashley, Lara, and Logan.

We started out with the same warm-up as last night, plus some foam rolling of our lats and a bit longer couch stretch before we did some straight-leg deadlifts with a PVC pipe to continue warming up our hamstrings.

From there it was deadlifts. 75# for a bit, then 135#, then I popped up to 185#. They felt ok, so I figured I should be able to do those touch and go for a while.

And we did some chatting about HSPUs and proper form. We had a few scaling options for strict HSPUs, so I figured if I had to I could drop from 2-mat strict HSPUs to pike push-ups.

  • 3 rounds for time of:
    • Run 800m (performance)/400m fitness
    • 15 deadlifts, 185/125#  (performance) or 115/75# fitness
    • 8 strict handstand push-ups (performance) or pike push-ups (fitness)

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1It is still slick and snowy outside, so rather than risk running I decided I’d row instead. So my workout looked like:

  • 3 rounds
  • 1000m row
  • 185# deadlifts x15
  • strict HSPUs to two abmats x8

How’d it go? We were supposed to shoot for < 20m. I made that. Not sure I could have if I ran, so I think it would have been at least 20m in that case.

I finished in 18:29 ahead of Bill who was doing 275# deadlifts and running 800m. For me, that’s probably a first. I don’t think I’ve ever beaten Bill, even scaled.

My 1000m rows got slower and slower, 4:03, 4:15, 4:30, and though I did that first set of deadlifts unbroken, I split the next two 10/5 and 8/7. I surprised myself by banging out the strict HSPUs each round though.

So it was a good day. 🙂 We’ll see what tomorrow looks like and maybe I can slip in for a noon workout.

Have a great day, folks! Great work and thanks Drea!

Overhead for 10, then 10 more…

After doing a workout last night (4:45pm), I wasn’t quite sure how I was going to be feeling this morning. Turns out the answer is “stiff” and “sore.” Shocking, I know.

But that didn’t stop me from making my way into the box this morning for an 8:30 class with Coach Drea. And it was just me and Logan this morning taking this one on.

b04c6ed2970ac4c861a63625f42d9532We started with the new warm-up for this week. Yeah, I know it’s Tuesday, but we didn’t do this warm-up yesterday since we had such a lengthy WOD to work through. This week looks like:

  • 10 Jefferson curls w/light DB (3-count down AND up)
  • 10 Lunge and reach to sky (5/side)
  • 45 sec active pigeon/side
  • 15 straddle ball rolls forward (sit in straddle with med ball in front. Rest arms on ball and lean forward. This is one rep)
  • 10 prone weighted pass throughs (face down on ground) 2.5lb plate
  • 10 squat hold “V-raises (stay at bottom of squat, hold arms out in front. Bring one arm overhead in the snatch grip position, then switch arms) Do 5/side
  • Calf stretch 45 sec/side

After that, it was time to get our overhead working. So we did some PVC skill work for overhead squats before moving to an empty barbell. Eventually we worked on some rowing mechanics and then did a little warm-up to smooth our transitions a bit…

  • Row 100m
  • 3 OHS
  • (repeat three times, upping the weight each time)

Barbell_Overhead_SquatsToday’s workout was supposed to be at 115#, but after 95# feeling a bit rough we settled on 85# for today. And I’m glad I did because even that only lasted about half the workout.

  • 4 rounds for time of:
  • Row 500 meters
  • 115/75# overhead squats, 10 reps

My workout went ok, though I had to drop weight.

  • fastest 500m – 1:53
  • slowest 500m – 2:14
  • started with 85# overhead squats – made it 19 reps
  • dropped to 75# overhead squats for remaining 21
  • finished in 14:07 (not bad since our time domain was 12-15 minutes according to Drea)

My right shoulder is ticked at the moment. And I felt like it was far behind my head, especially in the last couple of sets. Left arm felt fine, even at 95# – but right arm was not staying put.

Logan did the whole thing with 105# and was right behind me, so he did awesome.

Thanks for the encouragement Drea! Have a great day! And I’ll be back to the box on Thursday if all goes well. 🙂