Tag Archives: run

A Few Nights (and one Day)

Some weeks are calm and collected. Others are frenetic. This one has been exhausting for some reason, but I’ve fallen behind on sharing my progress (or lack thereof) — so it’s time to catch up.

Monday was rough with the 18-15-12…

Tuesday – Snatch Balance

Let’s move to Tuesday, which due to some morning meetings saw me join the 4:45 class with Marino (and Deana), Carmen, Logan, Karen, and my wife! Coach Nicole had her hands full as we worked on snatch balance.

  • 7 x 1 – Snatch Balance

Not one of my better movements, like most of the wide grip overhead variety. And definitely not one that we work on frequently. But, working with Marino and Coach Nicole, we had a good time even if my shoulders were unhappy by the end.

  • 85#
  • 95#
  • 105#
  • 115# (no bueno), dropped to 105#
  • 105#
  • 105#
  • 105#
  • 115# (much better)

I think Marino hit 170# at one point, so he was rocking these out.

Wednesday – Squat Snatches

Lately I’ve been dropping into Wednesday night (4:45) classes with some regularity, so I popped in though my shoulders were still a little upset from the previous day’s snatch balance work.

Coach Nicole had a fun mix – Marino, Karen, Carmen, and Steve – and we did our best to work through the day. πŸ™‚

  • Complete as many rounds as possible in 15 minutes of:
    • 7 squat snatches
    • 14 strict ring dips

Weights for men were a bit insane on this one… 165# for competitor, 135# for performance, and 95# for fitness. I tried 85# during the warm up on the way to 95# and ended up sticking to 75#. Not my best movement (unless I’m working with a PVC pipe).

This was definitely not my cup of tea. We were supposed to shoot for 4-6 rounds. I made it through 3 rounds + 12 reps.

  • 75# squat snatches (quickly turned into a mix of squat and power)
  • 14 ring dips for 1 round, then a mix of strict and banded, then push-ups because my shoulders and biceps just gave up
  • Made it through 7 snatches and 5 push-ups of the 4th round

I won’t lie – I was feeling pretty lousy by the time this one was done. I did great for the first round and then fell apart. Not sure if it was the lack of calories yesterday or what, but it was not a fun one for me.

Thursday – Eva WOD

I don’t remember ever doing this one of the “girls” of crossfit WODs, but I hope it doesn’t come up again soon. My grip disappeared so fast I wondered if I ever had it at all…

Made it to the 8:30 workout with Coach Lara, Lisa, KB, Ev, and Janiece. We were all grumbling a bit at the beginning. πŸ™‚

Pretty simple triplet:

  • 5 rounds for time of:
    • Run 800 meters
    • 30 kettlebell swings
    • 30 pull-ups
  • Competitor: 70/53#, Performance 53/35#, Fitness 35/24# Kettlebell

We discussed plans for this one as we warmed up, but… my plan didn’t last. I adapted as I went. We were supposed to finish in under 40 mins or so.

My initial plan was 600m, 53# kettlebell swings, and pull-ups.

My actual workout looked like this:

  • Round 1
    • 800m run (4:16 time, one of my fastest — which was a poor choice)
    • 30 kettlebell swings (three sets of 10 at 53#)
    • 30 ring rows (I noticed I was starting to tear during our warm-up and decided I ‘d rather avoid it if possible, did a set of 10 and then multiple sets of 5)
    • Done at 8:30
  • Round 2
    • 800m walk
    • 30 kettlebell swings (set of 20 and 10)
    • 30 ring rows (sets of 5)
    • Done at 20:19 (much slower)
  • Round 3
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10s and 5s)
    • 30 ring rows (sets of 5)
    • Done at 29:17 (more reasonable)
  • Round 4
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10 and 5 mostly)
    • 30 ring rows (sets of 5)
  • Final time: 37:30

This was not one of my favorite workouts ever. And I was the last one done, but I finished.

Great work 8:30 class! Not my cup of tea, but tomorrow is DEFINITELY a rest day. Geez. πŸ™‚

Advertisements

Team WOD Saturday plus Monday

We get another twofer today. πŸ™‚ I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. πŸ™‚

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. πŸ™‚

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.

 

run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. πŸ™‚
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. πŸ™‚
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. πŸ™‚ It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.Β  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. πŸ™‚

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. πŸ™‚

Now… back to work! Good work everybody!

Hello Nancy

It’s impossible to think that it’s been over a week since my last crossfit workout, until I factor in that we did two long hikes and an adventure ropes course (at about 12,000 feet) last week. πŸ™‚

quixotic.tilt-at-the-windmills_0
Q is for quixotic

Today though, my butt was back in the box. Coach Drea had a fun class today – Deana & Marino, Larry, Dave, and a few new faces. And of course the workout involved running on my first day back. HA! Joke’s on me!

We started with a little two round warm-up:

  • 200m jog
  • 10 Cossack squats
  • 5 inchworms with push-up
  • 10 Spider-man lunges
  • 10 windmills (no weight today, but always makes me think of Don Quixote)
  • 30 second reverse grip hang from the bar

From there it was about warming up our overhead squats. We did quite a few with a PVC pipe, then an empty barbell, then adding some weight. Didn’t feel too rough but I knew by the end of the workout I’d likely pay for it a bit.

  • edcf_infographic_poster_flat2Nancy –Β Score Type: Total Time
  • Competitor, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 95/65#
  • Performance, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 65/45#
  • Fitness, 4 rounds of:
    • 400-meter run
    • 10 overhead squats, 45/35#

Nancy is one of the infamous “girls” of Crossfit. A benchmark workout. Funny enough one that it seems I’ve avoided in the last 5 years. πŸ™‚ It involves two movements I’m not great at – running and overhead squats!

That said, today I did ok. We were supposed to shoot for 15-20 minutes. I got in just under the wire at 19:58 with the Performance scaling – 65# on the bar and a 400m run for 5 rounds. I ran the first round, walked the second, and then ran 200m of each of the next three, walking the rest. Essentially I walked one way and ran back.

My issues were with my lower half – hips, quads, and knees for the most part. The pounding of the runs combined with unbroken sets of OHS at 65# was a bit of a challenge.

But I’m happy to say at 19:58, it seems I chose the right scaling option today.

Great work everybody!

First workout back…

So tonight I attended the first workout I’ve been to since the 16th, almost 10 days ago. Business trip plus a little exploration. Zero workouts. No diet restrictions. Just taking life a day at a time. And though it ended poorly (rough trip home), I knew I needed to get a workout in ASAP.

Here’s the thing though… Today’s workout is definitely not on my “great first workout back” list and I definitely didn’t want to push myself too hard the first WOD back. But I fell for the classic trainer ploy… sort of a “you should do it and cheer one another on!” kind of thing.

36240558_10105457512573020_6063224998418448384_nBah. AJ and I headed in for the 4:45 class with Coach Isaac and Steve. And after only a little chatting about the workout itself, we got moving pretty quickly.

We did the Triple 3 event from the 2018 Regionals of the CrossFit Games.

  • Triple 3,Β Score Type: Total Time
  • Competitor:
    • 3,000-m row
    • 300 double-unders
    • 3-mile run
  • Performance:
    • 2,000-m row
    • 200 double-unders
    • 2-mile run
  • Fitness:
    • 1,000-m row
    • 100 single-unders
    • 1-mile run

This was rough. Sure, I can row. But I can’t do double-unders and running really isn’t my thing. So how was I going to scale it? Well, it ended up being:

  • 3,000 meter row
  • 300 single-unders
  • 2-mile run/walk

36223865_10105457513091980_7867351510324084736_nOriginally I was going to do 2000 meters and 200 singles, but after finishing 2000m in under 9 minutes, he convinced me to keep going. Finished 3000m in about 13 minutes and moved on to the single unders. First 100 were ok, but after a while my calves and shoulders tightened up.

But the run? Ugh. Turned out to be mostly a walk. Ran maybe 1000m of the 3200m and walked the rest.

AJ did:

  • 2000m row
  • 200 single unders + 50 doubles
  • 2 mile run/walk

And our times?

  • AJ: 48 minutes 43 seconds
  • Me: 48: 50

She chose to sprint the last 50m. πŸ™‚

Meanwhile Steve finished well under us, somewhere in the 45 minute range (probably less) I think, doing the full Triple 3. He did awesome.

I’m a little tired after all the madness, but we’ll see if we make it in tomorrow night for another workout. Thanks for the encouragement Isaac! And great work AJ & Steve!

(Big thanks to Isaac for the pics!)

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.Β 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. πŸ™‚ 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. πŸ™‚

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™‚

59934be16ddc8.image
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!

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˜‰