Tag Archives: run

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!

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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™‚

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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!

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˜‰

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!