Tag Archives: SDHP

Three Rounds of Pull Pull PULL!

Yesterday was another rest day, but I’m not sure even another day would have prepared me for today’s pull-fest workout! Made it in for the 8:30 WOD with Coach Drea, Dave, Janiece & Greg, Melissa S, Larry, Maria, and a nice new gal whose name I didn’t catch.

We started out by skipping the run (it was more than a little slick out in the building parking lot) and did:

  • 10 push-ups
  • 10 PVC good mornings
  • 20 single-unders
  • 30-60 seconds of double-under attempts (or 20 doubles) — no doubles were harmed during this time (I achieved exactly zero!)
  • 30 seconds per side with a wall-based pectoral stretch
  • and then 10 wall pectoral circles

After that we did some sumo deadlift high pull and pull-up practice. Though the SDHPs were light (only 75#), I was a little concerned about the high rep count we were doing, with the bar and at the rig. The rowing — not so much. I can usually do 1000m in 4-5 minutes so I wasn’t too worried about that.Β 

The workout?

  • 3 rounds for time
    • 1000m row (500m for Fitness)
    • 50 SDHPs (or 40 for Performance, 20 for Fitness) (75/55#, 45/35# for Fitness)
    • 25 pull-ups (or 20 for Performance, 10 ring rows for Fitness)

And yeah, it was every bit as rough as I thought. I finished the first round in about 9 minutes. As you might imagine, I slowed down after that. πŸ™‚

Took me 35:15 to finish Performance level with the following tweaks. Due to the number of folks in the class (there were 8 of us) a few of us changed the order of the workout and then I scaled a bit in round 2…

  • 3 rounds for time
    • 20 pull-ups (10 pull-ups and 10 ring rows in rounds 2 & 3)
    • 40 SDHPs @ 75#
    • 1000m row
  • Total time: 35:15

Yowza. My pull was shot after the first round — and it got worse from there. But I finished. That was the main thing.

Mentally I wasn’t quite in the right mood when I went in. Out of sorts after a rough night of sleep I guess, but I pushed through that and did what I could.

Thanks Drea! And great work everybody!

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Fight Gone Better?

This past Saturday we did Saved by the Barbell and we had every intention of doing yoga on Sunday, but didn’t quite make it. Monday morning we did a workout with some friends in a garage before heading up to Denver for a family BBQ, so I’m going to count myself lucky that I got one rest day in over the “long” weekend. πŸ™‚

burpees-suck-white-e1415664950623And today, we’re back at it again at Continuum with… another Fight Gone Bad? We sort of did one of these on Saturday and it was rough. Wasn’t quite sure how today’s was going to go. But we had a pretty big class today for Coach Lara at 8:30… Drea, Nancy, Marino, Nick, Caleb & Andy, Melissa, and Bri.

We started with a one round warm-up to get things moving:

  • 200m jog
  • 15 air squats
  • 10 lateral lunges
  • 20 slow PVC pass-throughs
  • 15 abmat sit-ups
  • 10 burpees (they weren’t really that bad today – much better than Saturday anyway)

From there we grabbed an empty barbell and did a mess of sumo deadlift high pull warm-up before some push presses. Added some weight (not much today) and then did some wall ball work with wall ball front squats, wall ball push presses to target, and then full wall balls. Tossed in a few box jumps for good measure — and we were sort of ready for today. πŸ™‚

fight-gone-bad-wodwellSo if you don’t remember Fight Gone Bad, it was like this today:

  • AMRAP – 3 rounds for max reps:
    • 1 minute of wall balls
    • 1 minute of SDHPs
    • 1 minute of box jumps
    • 1 minute of push presses
    • 1 minute of rowing for calories
  • Competitor/Performance – 20/14# wall balls, 75/55# SDHP and press, 20″ box
  • Fitness – 10/6# wall balls, 45/35# SDHP and press, 15/12″ box

Last time I did this workout was January 2016 (Fight Gone Worse). Apparently I did Rx for everything but box jumps, which I shifted to step-ups after a round. And I got a total of 197 reps. Today was pretty much a repeat, but with more reps. πŸ™‚

This time, I did a little better. Caleb, Andy, Nick, and I started at the row and worked down the list after that (wall balls, SDHPs, etc) so we could stagger a bit to get everybody on the rowers. Some folks started at the wall balls. Others started with box jumps. I stuck with 75# on the bar and a 20# wall ball and did 20″ box jumps in the beginning.

  • round 1 – 83 reps (box jumps)
  • round 2 – 75 reps (step-ups)
  • round 3 – 70 reps (step-ups)
  • Total: 228 reps

rockypr-300x213That’s a PR of 31 reps over doing it two years ago. And since I did 196 with the different format FGB on Saturday, it was 32 reps over that as well. That’s a good amount. πŸ™‚

Yeah, I’ll take that. πŸ™‚ Lara said to shoot for 220-280, but that Drea mentioned 300 as a goal. Considering I didn’t even hit 200 the last few times I did it, I was happy to get into the low end of the 220-280 spectrum. πŸ™‚

Great work everybody! I think Caleb was in the 300 range and a few others were around 240-260, so everybody was moving right along.

Thanks Lara for the encouragement!

Gasping on the Floor

It’s been a while since a sprint workout has left me gasping on the floor. That happened TWICE during today’s workout. Geez!

Had my yearly physical this morning (spoiler alert: I’m still alive!), so didn’t make it in for a morning CrossFit class – but was able to squeak it in at the end of the day. So Ev, AJ, and I went in and WERE Coach Larry’s 4:45 class today.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with 2 minutes on the bike or rower (I chose rower and did nearly 500m), and then we did two rounds of:

  • 20 mountain climbers
  • 10 lunges with PVC pass-throughs
  • 5 dumbbell windmills per side (started with a 10# dumbbell in the first round and dropped it in the second)
  • 10 goblet squats (35# kettlebell)
  • 10 kip swings

From there we did some Sumo Deadlift High Pull and Push Press warm-up with a PVC pipe and an empty barbell before setting up for the workout:

  • 3 rounds of:
    • 1 minute of sumo deadlift high pulls
    • 1 minute of GHD sit-ups
    • 1 minute of push presses
    • 1 minute of GHD sit-ups
    • Rest 1 minute
  • Men 95#, Women 65#

1xpdhcWe scaled a little for Performance level:

  • 75# bar
  • 1st minute of GHD sit-ups to parallel on GHD
  • 2nd minute of GHD sit-ups I did on the floor with an abmat

And let me tell you… by the 2nd rest, I was on my hands and knees on the floor, gasping for air. By the end, I was back on the floor again, thankful it was over. This one kicked my tail.

  • Round 1 – 26 SDHP, 16 GHD to parallel, 22 push press, 26 abmat sit-ups – 90 reps
  • Round 2 – 17, 13, 16, 20 – 66 reps
  • Round 3 – 16, 12, 11, 18 – 57 reps
  • Total: 213 reps

1lnkhuI came out too fast in that first round and paid for it in round 2. πŸ™‚

Ev and AJ kicked butt however…

  • Evelyn: 269 reps (55# SDHP & PP, all abmat situps)
  • AJ: 181 reps (45# bar for first round, 35# after, full GHD sit-ups for 1 minute, 1 minute abmat sit-ups)

We were supposed to shoot for that 200 rep mark… Without that first round, I don’t think I would have managed to do that. πŸ™‚ Great work everybody!

Thanks for the encouragement, Larry!

Sleep? Schmeep!

It seems just about every time I have written one of these posts in the last few weeks, I’ve complained about how crazy things are. This week is no different. Started with Murph and got crazier from there.

  • Crazy-Job-2015020406Monday: Murph
  • Tuesday: Walk 2.8 miles
  • Wednesday: Mobility work
  • Thursday: Hero WOD – Otis
  • Friday – Walk 2.8 miles
  • Saturday – Team WOD

And I think in the last two nights I’ve had less sleep than I have in months. Last night I was up about every hour from 11pm to 4am waiting for the 4:15am alarm to go off so we could get a kiddo off on a fantastic school trip this morning. The night before I spent a few hours on the couch and then tossed and turned in bed a few hours after that. Ugh.

What was today? So we were up at 4, dropped off a kid at 5, home by 5:15 – crashed hard when we got home until 7:30 or a bit after. Headed into the box early (8:30) for a seminar on our new nutrition challenge that starts Monday. And then we did the team WOD about 10:30…

20180602_112141There were quite a few folks there this morning for team WOD. We maybe had 6-8 teams of 2-3 people. I could barely keep track. πŸ™‚ Ev, Jonathan, and I teamed up and tackled the following workout from Jimmy:

  • 36 minute AMRAP for 2-3 people teams
  • Five 6 minute AMRAPs
  • #1 – 12 thrusters, 9 burpees over the bar (95/75#)
  • #2 – 12 SDHPs, 9 t2b (95/75#)
  • #3 – 50 foot yoke carry (pick the weight)
  • #4 – 12 power cleans, 9 push-ups (95/75#)
  • #5 – 12 KBS (70/53/44/35#), 50 ft sled push (pick weight)
  • Rest 90 seconds between

20180602_111744Our team started with station #4.

  • 9 rounds + 15 (55# bar)
  • 9 rounds – 53# KB for Jonathan and I, 35# for Ev; 45# on sled for Ev, #90 on sled for us
  • 5 rounds + 3 reps (55# bar)
  • 7 rounds + 5 (55# bar, mix of t2b and k2e)
  • 22 rounds (no additional weight on 180# yoke)

Not too shabby. We kept moving for sure.

I think the burpees and toes to bar were the worst parts for me. T2b really tweaked my left shoulder for some reason. But we made it through.

Great work everybody!

Slip me some skin

Nine times out of ten, the same thing happens when we go for big sets of pull-ups on the rig. I leave some skin there. Ouch.

 

Bodyweight_Side_Steps_Lateral_Lunges
Lateral Lunges (Workout Labs)

Anyway… made it in for an 8:30 workout this morning with Coach Drea. We had a bigger class – John, Dave, Todd & Melissa, and Carrie. We started with a little warm-up:

 

  • 2 min bike/row, then, 2 rounds:
    • 30 sec hollowbody rocks
    • 10 lateral lunges
    • 10 dumbbell thrusters with light dumbbell (grabbed 15# dumbbells)
    • 10 single leg deadlift with dumbbell

As always, had an entertaining chat with everybody as we got warmed up. And then we did some refresher and warm-up with sumo deadlift high pulls, then pull-ups.

Then we had a choice to make… how many pull-ups could we consistently string together? Answer: Quite a few for a little while. πŸ™‚

sdhp_4The workout was:

  • 10 minute AMRAP:
  • Competitor: 10 pull-ups, 10 SDHP 95/65#
  • Performance: 8 pull-ups, 8 SDHP 75/55#
  • Fitness: 6 pull-ups, 6 SDHP 45/35#

I did performance. I probably could have strung 10 pull-ups together for one or two rounds, but in combination with the SDHPs, that’s a lot of pulling and I knew my grip was going to go away quickly.

Surprise! It did. πŸ™‚

20180508_093753I managed to get through 4 rounds in 6 minutes and then it took me the rest to get through 2.5 rounds. Tore somewhere in round 6 I think. But finished 6 rounds plus 6 pull-ups. Did well for a while anyway. πŸ™‚

Someday I’ll find a good way to avoid tearing the crud out of my hands during workouts! I even went so far as to sand down my callouses this morning to avoid this very thing… sigh.

Afterwards, the lacrosse ball was my friend. Angry left forearm and left shoulder were soothed by the solid rubber ball, at least a bit.

Better than yesterday’s workout, I have to say. But still brutal on the hands! Great work 8:30 class!

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˜‰

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!