Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. 🙂
Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. 🙂
We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.
Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \
The workout looked like this:
Buy In – 75 DU/150 Singles (Both Partners Do All)
400M Med Ball Carry (20/14) – Pass Between Partners
40 Box Jumps (24/20)
40 Push Press (115/75)
40 Front Squat (115/75)
40 Med Ball Sit-Ups (Pass Between Partners)
300M Med Ball Carry (20/14)
30 Box Jumps (24/20)
30 Push Press (115/75)
30 Front Squat (115/75)
30 Med Ball Sit-Ups
200M Med Ball Carry (20/14)
20 Box Jumps (24/20)
20 Push Press (115/75)
20 Front Squat (115/75)
20 Med Ball Sit-Ups
100M Med Ball Carry (20/14)
10 Box Jumps (24/20)
10 Push Press (115/75)
10 Front Squat (115/75)
10 Med Ball Sit-Ups
Cash Out – 75 DU/150 Singles
Because we had a team of 3, we arranged it a bit differently:
95# bar for Jonathan & I, and AJ did 65# I think.
Jump rope buy-in
400m med ball carry (20#)
50s (20″ box jumps, push press, front squats, med ball sit-ups)
300m med ball carry
200m med ball carry
100m med ball carry
Jump rope cash out
I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. 🙂
Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.
Thanks for a fun workout today and good work everybody!
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.
Bah. 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, Score Type: Total Time
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
Originally 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.
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. 🙂
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!
Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.
My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. 🙂
We had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):
Russian kettlebell swings (eye level)
Full kettlebell swings
And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.
AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)
So they did:
4 rounds, each for time:
Bike 1 mile
Rest however long it took you to do the mile
They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. 🙂
I did Monday’s rowing workout:
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
I should have done better than I did, but my times were:
250m – 49s
500m – 1:50
1000m – 4:11
500m – 1:58
250m – 51s
Total time with 4 minutes of rest – 14:11
It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.
Was happy to get in a little extra cardio training though. 🙂 And, as I said, AJ did awesome on the bike with KB. 🙂
So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ
Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. 🙂
We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.
The workout looked simple on paper…
Score Type:: Rounds and Reps
STATIONS, 2 PERSON TEAMS
Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
Station 1 – Count your team reps for lunge, both Athletes working at same time
20 cal on bike
other partner performing alternating OH DB LUNGE #25/#35/#45/#55
Station 2 – count your team reps for Thrusters
3 Rope Climbs
Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
Station 3 – Count your team reps for burpees
15/12 Cal Row
Partner 2 Will complete AMRAP of Burpees
Station 4 – count team reps of GHD/Situps
50 Double Unders – 100 Singles
partner 2 will complete AMRAP of GHD/Situps
Station 5 – count our team reps of Box Jumps
12 Wall Balls #20/#14
Partner 2 will complete AMRAP of Box Jumps
Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.
And I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.
For reps we managed:
68 KB thrusters (35# KB)
102 GHD-style sit-ups (on the floor, kicking out feet)
58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)
Our goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!
That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. 🙂
Let’s hope next week is much calmer (though something tells me it won’t be). 🙂
Since February 2013, I have been going regularly to CrossFit Continuum a few times a week. That’s not going to change any time soon. But occasionally it’s good to step outside the box, if you’ll pardon the pun, and try something different.
Last year we met Coach Nicole and her family, new to Colorado Springs but definitely not new to CrossFit. She coached at Continuum for a while and had to leave for personal reasons to go do a few other things. Well, now she’s doing a little personal training on the side.
Two big things about why we kept in touch with Nicole. One, she’s an amazing lady and just fun to work with. Two, Ev’s schedule has been preventing her from getting into the box at regular class times, so we’ve been looking for ways to supplement our Continuum time with a little extra training. She’s been working with Nicole now for the last couple of weeks after work and in the middle of the day on her day off to try and stay on track.
Today is the first time I was able to hop in and join her for a session with Nicole and it won’t be my last. 🙂
And before anybody gets worried. No, we’re not leaving Continuum. I look at this as supplemental work. Extra things to slip into the schedule here or there to help with some areas I need to work on and want to attack from a different angle. So once or twice a week we’ll hop into a workout with Nicole to add to the fun we’re having at Continuum.
So… back to today.
These sessions will be in Nicole’s garage and she’s got it all decked out with a couple of squat racks and other things so it’s an intimate little home gym. She was working with a nice guy today when we arrived (a little early), so we just hung out until she was ready for us and chatted a bit. But we quickly got into the swing of things.
We warmed up with:
20 side-to-side squats
1 minute standing pancake
30 second side hold (each side)
1 minute standing figure “4” (each side)
45 second plank to pike (sort of a plank to downward dog)
Most of it was fine, but the side holds got a little spicy and the figure fours — oof. 🙂
Once that was done we did three rounds of:
8 dumbbell floor presses (think DB bench press), 20#
30 second handstand hold (or angled/inverted pike push-up off a box for Ev)
8 reps of the “victory” movement from crossover symmetry
we also did a little forearm smashing to help loosen up my wrists for the handstand hold, which helped
We were good and warm after that, so we moved on to part two:
6 sets: behind the neck strict press
every two minutes we would do a number of reps
reps: 6, 5, 4, 6, 5, 4
I did 75#, 85#, 95#, 85#, 95#, 100#
Finally, we did a little metcon:
50 single-unders (or double-under practice or box step/holds for Ev)
100 ft overhead walk with dumbbells (20# DBs)
Now… this got a little spicy in spots. Sit-ups and single-unders, fine. OH walk with DBs by round 3 was starting to get a little hairy with the left arm on the return trip, but we straightened it out as best we could and kept on moving.
In round 4, Nicole asked me to do some double-under practice. So I did a few attempts and then did 50 single-unders for rounds 4 and 5. I did my usual, calm (apparently too calm) approach to my double-under attempts. Made my first attempt, failed a few, moved on.
In round 5, Nicole urged me to try and put the same kind of effort in that I would for a PR attempt. Push the speed and intensity. So I tried that. Not sure I made any of my attempts, but she was happier with them. She doesn’t think it’s the hand speed of the rotations that’s really the issue, but instead it’s the way I don’t attack each rep.
And in retrospect, she’s probably right. I still think the speed comes into play, but I’m comfortable with single unders. Very comfortable. TOO comfortable, one might say. So attacking these double-unders with more fire or intensity is probably a good thing.
Ev finished ahead of me in 12:04. And I finished in 14:14 with my 50 singles and doubles attempts in those last two rounds. Not too bad. She kicked my butt in the sit-ups, as always! I’m not there to be competitive. I’m there to learn new approaches and shake some things up. 🙂
So there will be other sessions with Nicole in the weeks to come. We’ll play with things and see if I can get over a bit of my left side/right side issues and some of the head games I play with myself. Nicole has a unique way of pushing and pulling differently than some of the other coaches at Continuum.
I’ve grown comfortable with the laid back approach we apply at our box most of the time, so I’m glad to inject something new into the equation to shock my system a bit.
So this morning started with the Keto chat with Dr. Kurt & Coach Drea and progressed into a team WOD, so we got a nutrition lecture and a workout. Not a bad deal.
AJ and I went in this morning and we had a great turnout for the nutrition piece, and a good number of folks stuck around for team WOD. We had at least 5-7 teams of 4 or 5 folks when all was said or done.
We did two rounds to warm up of:
30 seconds of jump rope (single or double-unders)
30 seconds of air squats
30 seconds of jumping jacks
15 seconds of a lunging stretch, each side
Then we broke into teams. AJ was claimed by Lara, Janice (a drop-in from Philly), and the nice young gal who I’ve worked out with on a few occasions with the knee brace. And I was cut loose – but claimed quickly by Kelli, Jamal, and Trey. Kind of nice to join their clan for the day. 🙂
We grabbed equipment and tackled this workout:
For time, 4-person team, one person working at a time.
250x KB swing (72/53/45/35/25)
250x Double-unders (single unders)
250x Overhead squat (95/65/45/35)
We pulled together various weights of kettlebells, Jamal and I settled on 75# overhead squats, made sure we all had jump ropes, and were off to the races. I used a 53# kettlebell and Jamal went with a 70#. And I decided single unders were just fine for me.
All together, it took us 40:28 to complete the 1000 reps as a team. I ripped my hand on the pull-ups, but Jamal really tore, so he was bleeding the remainder of the workout. And we all held our own I think.
AJ and her team finished a little ahead of us in 39:50, so we didn’t do too badly. 🙂
Definitely tired now. Might be time for a nap ahead of AJ’s soccer game tonight. 🙂
Thanks to Jamal & Kelli for adopting me into the clan today despite the fact that basic math was hard. 🙂
Thanks Drea & Jimmy for a fun one. Hope everybody has a great weekend!!
Every once in a while we get a hero WOD that makes us pause a moment to consider the lives lost and the legacy left behind of these soldiers, fire fighters, police, and others memorialized by their crossfit families. Today’s was a good one.
We had a good little class for Coach Drea today – me, Melissa, KB, and Kayla. The four of us started with the warm-up:
Took a little to warm-up for the jump rope, but the bear crawl was supposed to be done like we did last week… alternate hands and feet. HA! Slow and plodding until the last half of the last lap when I did it the old way and bear jogged through it. 🙂
From there, it was some power clean warm-ups with an empty barbell before warming up a bit. I put 95#, 115#, and 135# on the bar and called it good for the workout at 135#.
Today’s workout was named after an Italian soldier who lost his life in Afghanistan in July 2011.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).
The workout was:
Havana, Rounds & Reps
Performance, complete as many rounds as possible in 25 minutes of:
10 power cleans 135/95#
Double-unders are still a goat and today was not the day to work on them, so I doubled the reps for single-unders:
10 power cleans @ 135#
First round went ok, but I slowed down a bit after that. 🙂 Even so, I made it through 3 rounds + 200 singles, 30 push-ups, and 7 power cleans. My last few push-ups were AWFUL (shoulders were starting to complain) and I dropped to my knees for the last handful.
But I almost made it through 4 rounds. We were shooting for 3-5 rounds, so I was right in there.
Great work 8:30 class and thank you for your service C.le Magg. Sc. Marchini!
Who knew that attempting hundreds of jump rope attempts would cause a body to not want to sit down for a couple of hours afterwards for fear of not being able to get back up? I’m going to say Dave Castro knew, but he designed the damn workout!
So last night was Friday Night Lights for 18.3. From Clan Fitzpatrick it was just me making an appearance, but I was hardly alone. The place was hopping and at least two heats had already gone before I got there about 5:30. 🙂 It was a great turnout!
That said, I have to admit some nerves about this one for me. Double-unders are a goat of mine. My motto has been “singles forever!” for a long time because I can’t quite seem to get doubles together.
And every year, Castro works them into a workout somewhere.
Anyway. Even if not for the double-unders, he managed to work ring and bar muscle-ups into the equation. I would have been tripped up somewhere, I’m sure.
So watching the 18.3 announcement on Thursday night (rather, listening to it in the car), I already decided to go scaled instead of Rx. 14 minutes of double-under practice wouldn’t amount to many reps for me, so why beat myself up over it (literally and figuratively).
WORKOUT 18.3 – 2 rounds for time
20 overhead squats (115#)
12 ring muscle-ups
20 dumbbell snatches (50#)
12 bar muscle-ups
Time cap: 14 minutes
Last night, Drea was kind enough to judge me and asked if I was going to try double-unders. I said I wasn’t – too frustrating. I’d rather just push and see how far I got.
So I did the scaled version of 18.3:
WORKOUT 18.3 (Scaled) – 2 rounds for time
20 overhead squats (45#)
12 chin-over-bar pull-ups
20 dumbbell snatches (35#)
12 chin-over-bar pull-ups
Time cap: 14 minutes
Can I just say that even 800 single-unders is a daunting task?
First 100 went fine and then a funny thing happened. I picked up the 45# bar and was shocked at how light it felt. I was positive it was the wrong bar. Drea set me straight and I plowed forward with 20 unbroken OHS.
Second 100 I started getting into trouble. Took me a while for every round after that first one because I tightened up. And due to that, I kept whacking myself in the back of the head with the rope. Repeatedly. It was annoying. 🙂
I broke up each set of pull-ups into two sets of 6. I did the dumbbell snatches unbroken. And I did the second set of OHS in two sets of 10. But those single-unders were awful.
When all was said and done, I managed to get through 631 reps. All the way through the first round plus 100 single-unders, 20 overhead squats, and 47 more single-unders. Woot!
631 of 928 total reps is 68% of the workout. I made it further than 2/3 of the way in that 14 minutes. Took me 11:43 to get through the first round, but hey. 🙂
Great work everybody! I watched a lot of folks do amazingly well with their double-unders (woot! Emily!!), so that gives me hope for next year. 🙂
Now if my knees will forgive me and my calves unclench sometime soon!!!!