Tag Archives: SDHP

Flame out!

So there’s a classic Marvel comics character — the Human Torch. And when he wants to engage his powers he always yells “Flame on!”

Fantastic Four #144 (Pt 26) Human Torch

Well, today out of the gate I went faster than I should have. As a result, it was a “Flame out!” situation and I was ready to quit. More about that later. 

At any rate, it was a normal Tuesday morning. Headed in for an 8:30 workout with Coach Lara and was joined by Dave & Andrew.

We started with 2 rounds of this lovely warm-up:

  • 30 seconds of high knees
  • 30 seconds of butt kickers
  • 30 seconds of jumping jacks
  • 30 seconds of squat jumps
  • 10 knee hugs to single-leg deadlift (touch the floor)
  • 25 foot LATERAL bear crawl (yeah, sideways) – more of a crab scuttle
  • 10 glute bridges with a hold at the top
  • 10 banded high pulls (SDHP but with a stretchy band)
  • 10 windmills 

From there we warmed up our sumo deadlift high pulls, added some weight, talked about the workout, and were out the door.

  • 3 rounds for time
  • 400m run
  • 21 sumo deadlift high pulls (75/55# for competitor/performance, or 45/35# for fitness — reps drop to 12 for fitness as well)
  • 12 bar-over-burpees (competitor/performance) or 6 bar-over-burpees (fitness)

Um, yeah. We were shooting for 10-15 minutes as far as time goes. And I went out like my ass was on fire for the first round. Two sets of SDHPs — 11 and 10 — and then 12 burpees in a row. Finished in 4:09, then walked outside to realize I couldn’t slow my breathing. 

I walked that entire 2nd round and worked very hard to convince myself to continue. It was one long hostage negotiation. And by the time I walked back in the door to the box, I was resigned to the fact that I needed to finish. 

Today’s level: 2

In the past, I would have just quit. Walked in, grabbed my stuff, and headed to the car. But today I was able to get myself out of the hole as I slowly got back to breathing again. 

By the last round, I walked the first 200m and ran the last 200m, then did smaller sets of everything and stepped over the bar rather than jumping. But I finished, and that’s what mattered.

My time? 17:56. Most folks finished in that 10-16 minute time frame. I died after that first 4 minutes. 

This was not my favorite workout of all time, obviously. It involved running and burpees. But I finished, so that’s what matters. 

Great work to Andrew and Dave, who were both done well before I was. And thanks Lara for the positivity!

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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. 

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. 🙂

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!

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. 🙂

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. 🙂

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. 🙂

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. 🙂

Yeah, I’ll take that. 🙂 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. 🙂

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. 🙂

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. 🙂 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. 🙂 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. 🙂

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. 🙂

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. 🙂

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 🙂
  • 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! 😉