Tag Archives: single unders

Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. πŸ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. πŸ™‚ It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.

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To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips

ring-dip

Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shotsΒ (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeΒ (80/55# dumbbell)

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The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.

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Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. πŸ˜€

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. πŸ™‚

Have a good day, folks!

Hello Annie (Updated)

We haven’t done many benchmark workouts lately. And I don’t mind that, really. But when they pop into a given day it’s always interesting to take a look back and see how we did the last time.

johnny-automatic-Jumping-rope-800pxToday Coach Jimmy had his hands full with the lot of us… Ev & I, Brent, Nic, Carrie, Jenny, and Melissa. We started with:

  • 1 minute of single-unders
  • 1 minute of something else (more jumps)
  • 1 minute of double-under practice

Then we did 2 rounds of:

  • 10 push-ups
  • 10 hollow body rocks
  • 10 3-second Superman holds (I made a point of singing the Superman — Christopher Reeve/John Williams version — theme song)

superman

After that it was a series of steps to work on double-unders. Like most days, today was not a double-unders day for me though I did try. I need to work on my jumps. Need more height apparently. And it wasn’t my calves, but my ankles that were the limiting factor. Plus my knee (esp. the left one) was angry.

So maybe once my left knee is happier I’ll try working on the jumps. We’ll see. I’d like to figure out this double-unders thing eventually.

annieAfter all that, it was time to tackle Annie.

  • for time
  • 50-40-30-20-10
  • double-unders
  • sit-ups
  • (for level I, do double singles 100-80-60-40-20)

It’s been a while since Annie has shown up in a workout. Jimmy said we should shoot for 7 minutes or less. So I automatically doubled it to 15 minutes. πŸ™‚

Ev and I did the singles version, so we doubled the 50-40-30-20-10 each round for our single-unders, but kept the rest intact. Brent did GHD sit-ups and Jenny was doing inverted sit-ups. So there were a few overachievers. πŸ™‚

I had to look back a ways to find the last time we did Annie…

  • July 2016, it took me 11:10 (double singles)
  • September 2013 it took me 14:38 (not sure if it was normal singles or double singles)

Today it took 10:43. PR! Woot!

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My wife on the other hand blew my time out of the water and did the singles version in 8:08. She was flat out flying.

Great work 8:30 class! Thanks Jimmy for the encouragement – I’ll keep working on the jumps.

Update!

Forgot about the fun handstand skill work we had AFTER Annie.

This was a challenge. We did it a few weeks ago with another workout and it fried my wrists more than my shoulders, but it was still a challenge.

Today we did it three times around clockwise and three counterclockwise. I had more issues going counter than I thought I would.

Then we did wall walks, which were awful. That stressed knees, shoulders, and wrists, I think I got through three and we were supposed to do six.

And once that was done, Ev and I worked at the wall. I did 30 second handstand holds on the wall… maybe they were 20 seconds… maybe they were 25. But shoulder stability made that a bear. Ev kicked onto the wall from a headstand a couple of times and straight armed once. I helped her get her legs to the wall but she held really well.

I joked with Jimmy that I was almost sweating more from the skill work than I did during the workout. πŸ™‚

Ok… Now I’m done. Have a great day folks!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideΒ your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. πŸ™‚

And good work everybody who came! Thanks Clare for a good challenge!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!

inconceivable-workout-doesnt-look-awful-inconceivable

Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!

HA!

We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).

1npz5e

We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. πŸ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!

The Long Slog of 17.5

This past Thursday I watched Sara & Katrin, badasses of the CrossFit community, take on Dave Castro’s final workout of the 2017 CrossFit Open. They killed it in less than 7 minutes. Then we watched Ro vs. Boz do the same workout a bit slower, but still damn fast. And even before any of these four athletes took the floor, I knew I was going to have to scale this one.

1l7ocyThe thrusters would have sucked at 95#, but that was doable. It was the double unders that I knew I was not going to be able to chug my way through.

17.5 was:

  • 10 rounds (40 minute time cap)
  • 9 thrusters (95/65# Rx, 65/45# Scaled)
  • 35 double-unders (or 35 singles scaled)

Have I done the occasional double-under? Yes. Have I worked on them like I should have? Um, no. But I have a nice new jump rope from Rx Smart Gear that doesn’t kink like my last one and feels awesome, so I have hope that eventually I’ll be able to figure this skill out.

As a result, I decided that 40 minutes of hating myself wasn’t worth it and I should stick with going scaled.

The Event

When Friday rolled around, that was still my working theory. I arrived at CrossFit Continuum about 5 and began watching my crossfit family triumph and struggle through this workout. I watched my friend Jonathan blast through the scaled workout in less than 10 minutes. And his wife did it Rx in about 33 minutes, whipping herself with the rope time and time again to get through all those double unders like a champ.

I watched as some folks stopped halfway through the workout due to fighting the flu earlier in the week, back problems, or foot injuries. I watched as others worked through those double unders one at a time and battled the whole 40 minutes. And I saw a few get through it in 15-20 minutes like the champions they are.

And as the night wore on, I delayed my turn at the slog time and time again. In each heat there were 8-10 people going at a time and it was crazy. Bars, ropes, athletes, and judges everywhere. I simply didn’t feel comfortable adding my own flailing to the mix.

I knew that my wife was coming in after work — sometime around 7 — so I eventually postponed so it was just the two of us in the very last heat of the night. Mr Fitz vs. Dr Fitz. And I knew she was going to kick my ass. Guess what? She did. πŸ™‚

Karen was kind enough to be my judge and Ashley was Ev’s. And I kept up pretty well through the first three rounds. She’s always been faster than me with her jump ropes and the light thrusters for her were no problem at all. Honestly they weren’t the worst part of the workout for me either. 65# was light. I went unbroken through nine reps through all but the last couple of rounds when I did sets of 5 and 4.

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I look like I was thinking “Oh, do I have to?”

It was the jump rope that killed me. Between the good squats of the thrusters and the jumping, my legs were on fire. Everything from the quads above the knee, through the knee, and then into the calves was en fuego.

17458235_1352440521504892_4411862536493562135_nEv finished in a bit more than 10 minutes. It took me 24. Yeah, you read that right. 24. She SMOKED me. And that was awesome. She did fantastic.

When I was done, I went to the ground to rest my legs and seriously had to get help to get back up again. Wobbly, angry legs.

It was great to work out in a heat alone with my wife. She has KILLED some of these workouts and seems to be stronger than years past, which is phenomenal. I love her. She’s a beast and a force of nature. I never get a chance to “compete” against her (not that we were really competing) and it was fun to see her dominate.

I was just happy to finish. πŸ™‚ A huge thanks to the folks who stuck around to cheer us on. I appreciated the support and encouragement. I needed it a few times just to start jumping again. πŸ™‚

After a bit of pondering, I’ll post some thoughts on this year’s Open, but for now I’m just happy to be done! Great work everybody!

Ally-oop 80x

Though my weekend was a bit of a bust, my last workout was on Thursday and I knew Monday I’d have to get back into the box. I was not disappointed.

snatch5Arrived about 8:30 and we had a good crew for Coach Drea – me, Sarah, Brent, Carrie, Jenny, Justin, and Andrea. We got started with some jump-rope practice and then did a nice little PVC warm-up:

  • 3 rounds of 20 seconds each:
  • PVC snatches
  • PVC pass-thrus
  • PVC snatch-balance

From there we grabbed an unloaded bar and did some Olympic snatch warm-ups before we added weight and got ready for the workout:

  • 4 rounds for time of:
  • 95/65# (or 65/45# for level 1) power snatches, 20 reps
  • 50 double-unders or 90 seconds of double-under practice or 50 singles

It sounded like the fastest times were around 11-14 minutes. I was not feeling confident I’d be that fast. My goal was to finish. πŸ™‚

isabelStarted with the 90 seconds of double-under practice in the first two rounds and then that devolved into single-unders in the last two rounds. The power snatches were muscle snatches for me – sets of 5 every time except for the last set when my left hand lost grip.

That was a lot spicier than it should have been, but then Brent pointed out that it was like doing Isabel almost 3 times through.

With as challenging as it was to do 95# that many times, I think 135# might have done me in.

Tomorrow will be interesting. Something involving a short metcon with toes-to-bar and it will be Friday-Night-Lights style because there are no classes in the late morning or middle of the day. Nobody wants to see my ugly mug at 5 or 6am either, so we’ll see if we can squeak into a 4:30 workout tomorrow afternoon.

All of this is ahead of the 2017 CrossFit Open, and I have to say I’m starting to get nervous. With my gap in training while I was gone on a business trip, it’s taken a while to get back to where I was before I left. And I’m still not there. I was doing great up to about the last workout before I left and don’t feel like I’m back to that level.

Guess we’ll find out in a few weeks when the Open starts, won’t we?

Great work 8:30 class! Thanks Drea for pushing today!

No More Walking Lunges Please

So today’s word is “ow” after doing a mess of walking lunges at lunch time. πŸ™‚

Being back to work this week, it meant I had to skip the morning class at the box and head to a mid-day one today. Noon saw me popping in with Brie for a class with Coach Drea. And Bill was doing some post-workout stretching when we arrived.

jumpropeTo warm up, we started with a 500m row and then did a little work with a med ball… 10 air squats, 15 front squats with the med ball, and 20 wall balls. When that was done, we did 3 minutes of jump rope practice — first singles and then some doubles. I’m still having issues with the double unders, but we may have accomplished one or two awkward ones.

From there we did a little rowing practice, adjusting how far forward and back we were in the seat. More upright, going from a clockwise 11am position (forward) to a 1pm (back) and watching when we straighten our legs. It was good info, which I started to use a little bit in the workout itself.

And what was the workout?Β 3 rounds for time of:

  • Row 50 calories
  • 150 double-unders
  • 50 walking lunges

So my row was between about 3:45 and 4:30 for all three rounds of 50 calories.

My double-unders were lots of practice. First with the whiffle ball trainers. Then with a rope and a combination of singles and doubles. And lastly just with doubles.

And the walking lunges… ugh. Even with knee sleeves, my left knee was ticked off every time it touched the floor.

rambo-400m

I finished in a bit over 35 minutes. Brie finished in a bit over 32. I’m tired now. πŸ™‚

Tomorrow is rest day before the comp on Saturday with Jonathan. Should be an interesting time. Hopefully I’ll be conscious enough to write that up on Sunday. πŸ™‚

Have a great day and stay warm in the snow today folks!