Tag Archives: sit-ups

Angie WOD

Woke up this morning feeling like an elephant was sitting on my chest, so I suppose it’s time for me to take a turn with the cold that’s been going around. But by 10 or so, I was feeling almost human so I decided to head in at lunch time for a Noon class with Coach Drea.

John and I tackled the warm-up and Drea suggested (wisely) to do our strict pull-ups and ring dips before we did Angie. This is a new 30 day challenge at the box where we do a few of these each day after a workout to try and beef up our skills. The goal is to improve our strict skills so that the kipping ones get easier. πŸ™‚

Strict anything is not really my cup of tea, but I managed 3 strict pull-ups and 6 strict ring dips today. Good start to the challenge anyway.

AngieAnd then… Angie.

  • Angie – for time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

That’s the Rx/Competitor version. We thankfully had a couple of scale options:

  • Performance:
    • 60 pull-ups
    • 60 push-ups
    • 100 sit-ups
    • 100 squats
  • Fitness:
    • 50 ring rows
    • 50 knee push-ups
    • 50 sit-ups
    • 50 squats

It’s been a very long time since I recall doing this one. Last time I wrote up doing it was April 2015 and I honestly don’t know what I did as far as reps went, but I have a score written down of 29:08. And Drea said she thought we may have halved the reps – so 50 across the board.

rockypr-300x213Today I did the Performance level (so 60-60-100-100) and chugged through it. I think I talked through the whole thing too, commenting on the music more than a few times. (It was a Classic Rock mix, so I didn’t complain much until Guns and Roses “Patience” came on. πŸ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.Β Finished in 23:54. A bit better than a 5 minute PR nearly 3 years later. I’ll take that.

John did the full rep scheme and finished in under 20 I think. He was moving!

May have to take a nap later. πŸ™‚ Thanks for the encouragement along the way, Drea!

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A Workout Too?

Yeah, I know — two posts today. Weird. But in addition to it being the last day of the nutrition challenge, I managed to sandwich a workout into my crazy day (meeting this morning, picking up a kid, meeting this afternoon).

Got in for the noon class with Coach Bill today… Drea and Noah were on their way out and Nick and John joined me for today. We went through the week’s warm-up and then talked about the movements for today, focusing on the kettlebell snatch mostly.

kettlebells

The workout was pretty quick:

  • As many reps as possible…
  • Performance:
    • On a 12-minute clock, 4 rounds of:
    • 1 minute of #35/25 kettlebell snatches
    • 1 minute of sit-ups
    • 1 minute of lunges
  • Fitness:
    • On a 9-minute clock, 3 rounds of:
    • 1 minute of single arm kettlebell swings #25/15
    • 1 minute of sit-ups
    • 1 minute of lunges

just-keep-breathing-breathing-breathing

The trick with this one was to keep moving.Β  There is no built-in rest, so you had to catch breath where you could.Β When we were talking about it, Bill mentioned that the sit-ups were the worst part and we all kind of laughed about it. They really were the worst part! I simply couldn’t get my breath in the 3rd and 4th rounds, so I got slower and slower.

I used the 35# kettlebell, did my sit-ups with an ab mat, and did stationary lunges (one side and then the other) to a yoga mat. Bill suggested doing as many snatches as possible with one side before switching, to avoid unnecessary time going back and forth, so that’s what I did. And it worked for a while. I know I had a couple of wonky ones in that last round, but my left arm worked better than my right for a change.

Sneaky workout! Managed to get through 264 total reps at least. I think I screwed up my counting at the transition points, dropping a rep or two here or there. But I did keep moving.Β Now my hips are a little ticked off, but it was my core where I felt it the most at the end.

Great work noon class and thanks Bill — it was a fun one!

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!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. πŸ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. πŸ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. πŸ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. πŸ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. πŸ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? πŸ™‚

Have a great weekend folks!!

Annie for 2018

Today’s workout was in my wheelhouse if you scale double-unders to single-unders. πŸ™‚

Made it in for the second workout of the year and the last workout before my vacation ends… Sigh. But we had the whole Fitzy clan in a class again, so that was fun, even if we were a minute or two late.

jumpropeCoach Drea had the four of us, plus Logan, Emily, Dave, and Bri to contend with – so it was a fun bunch. We did the same warm-up as yesterday, but man did my hands hurt when we came to the rig work with kips and active shoulders. The cold apparently has not been kind to my hands for some reason.

We did a little jump rope work — mostly proving once again that I don’t have double unders — but with a little warm-up with the rope, we were off and running.

  • Annie
  • 50-40-30-20-10
  • Double unders
  • Sit-ups

We changed it slightly — doubled the singles — and I started off by dropping the rope. Oops. But I picked it back up and kept going. I almost kept up with my wife, who is damn fast at single-unders and sit-ups. This workout is her jam.

She finished in 8:15. I finished in 8:30. And we were both done before the girls. πŸ™‚

rockypr-300x213My old time was 10:43 set back in May 2017. This shaved more than 2 minutes off my time. I was happy. πŸ™‚

We then did a bit of skill work and I kept the happiness going. I did chest to bar pull-ups on the rig. In our 7 minute window of practice, I managed 4-3-3-2. That’s the most actual c2b I’ve ever done, so I’m going into today a happy camper.

Huzzah 2018!

Night-time KBS and Sit-ups

Today was a busy day and due to a few car-related appointments, I wasn’t positive I would make it in for a workout. However, mid-way through the afternoon, Ev and I decided we’d try and hit a 5:45pm class with Coach Isaac. It’s probably been since the Open since I’ve been in for a night class, so it was good to mix things up a bit.

crescentnightremix-800pxWe arrived and surprised a few folks, including Isaac who thought he was seeing things when he saw our two names on the class roster. πŸ™‚ We were joined by Jimmy & Drea, Austen, and Nancy. It was a fun crew, plus we got to see Jed and Lara finishing up the 4:45 class.

The class started with Nancy’s warm-up of the week. Yesterday we only did through the “active pigeon stretch” portion of it, but today we added in the PVC pass-thrus and presses while lying on our bellies on the floor, plus a one minute Superman hold.

From there, we did a light warm-up with a kettle-bell, focusing on proper form. The workout calls for 150 kettlebell swings, which can wreck you in a lot of ways (for me, lower back), so it was good to adjust things a bit from the get-go.

And then the other shoe dropped… we were expected to only break up the first round of 50 reps into two sets of 25. If we couldn’t do that with the weight we chose (I warmed-up with a 25# kettlebell and then grabbed a 53# for the workout), we were to drop the weight a bit. When given the option, 45# sounded much more reasonable. πŸ™‚

kettlebell-swingThe workout was a metcon for total time:

  • Performance:
    • 50-40-30-20-10 reps for time of:
      • 1.5/1-pood kettlebell swings
      • Sit-ups
  • Fitness:
    • 40-30-20-10 reps for time of:
      • Kettlebell swings #35/25
      • Sit-ups

Yeah, if you’re counting – that’s 150 kettlebell swings and 150 sit-ups. And we were supposed to shoot for 13 minutes or less. HAHAHA.

I went in with every intention of going for 15 minutes or less and hit almost 16. Honestly I’m pretty good with that. πŸ™‚ I had to break the KBS up into smaller sets because my left hand kept losing grip, just like normal.

I was the last one done. Ev finished in 11:40 with a 25# kettlebell and sit-ups (performance). It was definitely a push to get through. But DFL beats DNF, which beats DNS. Life is good.

dfl-dnf-dns

Great work folks — and nice to change things up a bit. πŸ™‚ Now we see if I can recover enough to work out at 8:30 tomorrow morning!

Catching up: Tabatas Are Evil

Yesterday really got out of hand and I never got back to my computer to write up the workout, so I wanted to remedy that today. Made it in for a Noon workout on Weds with Coach Drea and Lorna.

1w9tgkIt’s been a while since we’ve done tabatas in a workout.Β A “tabata” is a form of interval training. 20 seconds of work followed by 10 seconds of rest for 8 intervals. 4 minutes total. You can do it with just about any kind of movement. Usually you track the lowest number of reps you got in any round, but apparently we were adding reps from all the rounds — which is good because I had some bombs.

We started with Nicole’s warm-up of the week and I showed once again how little flexibility I have in certain directions. πŸ™‚ And after that we did a little bit of squat work, working on not going too deep or too shallow, but “just right” as Crossfit Goldilocks might say.

The workout was:

  • Tabata pull-ups
  • Tabata push-ups
  • Tabata sit-ups
  • Tabata squats

Pretty simple. And I knew I was doomed from the beginning. πŸ™‚

So how’d I do:

  • Pull-ups: 10, 0, 4 (shifted to jumping pull-ups), 5, 6, 7, 6, 7 = 45
  • Push-ups: 12, 5, 5, (shifted to knee push-ups), 3, 6, 6, 5, 5 = 47
  • Sit-ups: 10, 10, 10, 10, 9, 9, 9, 10 = 77
  • Air squats: 12, 12, 12, 6, 12, 10, 10, 10 = 84
  • Total: 253

Let’s talk about a few of the areas where I ran into issues:

  1. 1w9tpqPull-ups: I came out of the gate too hot. Doing 10 pull-ups in a row left me dead on arrival for round 2. I couldn’t convince myself to get back on the bar. Had to drop to jumping pull-ups.
  2. Push-ups: Same thing. Came out of the gate too hot. 12 push-ups in 20 seconds killed me and it got worse. But knee push-ups are no easier, so adjusting to those took a bit as well.
  3. Sit-ups: I felt pretty good here actually.
  4. Air Squats: I felt pretty good here as well. On the round of 6, Drea was coaching me a bit to ensure that I didn’t collapse forward and after that I stayed pretty consistent again.

The bench press workout earlier in the week left a mark and I was definitely sore. Pacing would have been better on the first two movements. Shooting for 5 or 6 and not going for big sets of 10 or 12 would have been smarter.

But I was glad I did it. πŸ™‚ Thanks Drea!