Tag Archives: sit-ups

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. 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. 🙂 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. 🙂

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. 🙂 Thanks Drea!

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A SHORT WORKOUT! HUZZAH!

It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.

Today we remedied that. 🙂

Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. 🙂

Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.

always-warm-up-thoroughly

In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:

  • 5 inchworms
  • 10 windmills per side
  • 6 out/middle/out/back double-taps
  • 10 squat to stands (the new one)
  • 1 minute active hip flexor stretch (in a knee-down lunge position)

That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.

20170914_092943Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.

Today was:

  • 21-15-9 reps for time of:
  • front squats, 185/125#
  • GHD sit-ups with a 14/10# medicine ball
  • Level II – 135/95#, GHD sit-ups (no med ball)
  • Level I – 75/45#, abmat sit-ups with med ball (10/8#)

My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:

  • 21-15-9
  • 115# front squats
  • abmat sit-ups with 14# med ball

And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:

  • 11 + 10 front squats, 21 sit-ups
  • 8 + 3 + 4 front squats, 15 sit-ups
  • 9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
  • Time: 7:04

Ev did:

  • 21-15-9
  • 75# front squats and a 10# med ball
  • 5:24

I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.

Great class. Nice, short workout. What is there to complain about?

Nothing!!

Great work folks and thanks for a fun class, Bill!

Box Jumps FTW?

Continuing the workout train is pretty easy when it’s a habit. Yesterday may have been a team workout, but it was still a Monday — so the streak of Monday-Tuesday-Thursday is alive for another week. 🙂

1vbviwEven so, today I went in with a sense of dread. If I’m being honest with myself, even though we got in a couple of great team workouts, I wasn’t very good to my body this weekend. Lack of sleep. Allergies. Smoke in the air. High stress (watching my girls play six games of soccer). Not eating enough (or really well). And definitely not drinking enough water.

So this morning was… rough. But thanks to the habit of going to crossfit every week like clockwork, I was there at 8:30 and at least conscious enough to get somewhat moving.

It was a fun class today. Coach Drea had myself, Jonathan & Sarah, Caleb & Andy, Brent, Darcy, and Nicole. And we started with a long warm-up — lots and lots of good stretching, which was great after spending far too many hours in the car and on soccer fields this weekend.

box-jump-failWhen that was done, we dragged out some plyo boxes for box jumps and “warmed up.” Now, I mentioned that sense of dread this morning? Most of it was due to box jumps. I have a mental block getting 24″ box jumps going — but more than that I’ve had some knee issues in the last couple of years that have caused me some grief. So I went in fully expecting to do step-ups today.

Lo and behold I actually managed 20″ box jumps very, very consistently from those first tentative warm-up jumps all the way through the workout. Color me surprised.

From the box jump warm-up we moved to the GHD machine and I did a few GHD sit-ups to parallel, but we had enough folks floating around I already pretty much knew I wasn’t going to do them during the workout. And that’s ok. I made a point during my sit-ups during the workout to try and get more extension forward and backward even on the floor, so hopefully that helps a bit.

The workout was pretty straightforward:

  • Rx
  • 40-30-20-10 reps for time of:
  • 30/24″ box jumps
  • GHD sit-ups (full extension)
  • Level II – 24/20″ box jumps and GHD sit-ups to parallel
  • Level I – 30-20-10-5 reps with a 16/12″ box and abmat sit-ups

box1I did a modified version:

  • 40-30-20-10 reps for time
  • 20″ box jumps
  • abmat sit-ups

And I finished in 12 minutes flat, surprising the hell out of myself. Drea said to shoot for less than 15 minutes and with all of those box jumps I thought for sure I’d have to drop down to step-ups at some point. But I didn’t! WOOT!

When we were all done and put our stuff away, we used a kettlebell to try and mash out our quads a bit to loosen up.

But that worked a lot better than I expected. And yes, I did come home and ice my left knee (Caleb, our chiropractor, suggested it), but so far I’m moving ok.

Life is good!

 

They Call it a Chipper

The “Chipper” is one of those workouts that has a ton of movements and reps and you just have to “chip” your way through a bit at a time. Things like “Angie” where you do 100 reps each of pull-ups, push-ups, sit-ups, and squats. Or even things like “Karen” which is 150 wall balls for time. Crazy numbers of reps that you have to push through in a quick amount of time.

BANDIT_9
Athletes go in, chips come out…

Some people love chippers because it’s a good test of fitness. I’m still not quite sure where I stand on chippers as a concept, but there are some workouts like Karen which are just killer for me every time. I prefer smaller sets of reps that you just repeat over and over, rather than tackling huge sets of reps in order.

Well, I got there for the 8:30 class today with Coach Bill and we started with a warm-up that didn’t seem too bad:

  • 3 rounds
  • 90 seconds on the rower or assault bike
  • a round of Cindy – 5 pull-ups, 10 push-ups, 15 air squats

I was far from alone today — we had Jonathan & Sarah, Austen, Jenny, and Melissa in the class.

crossfit-games-2017-Individual-events-fridayFrom there we discussed the movement standards for our workout. And today’s chipper comes to us directly from the 2017 CrossFit Games, so you know it’s a doozy.

  • Rx for time:
  • 100 pull-ups
  • 80 GHD sit-ups
  • 60 single-leg squats, alternating
  • 40/30-cal. row
  • 20 push presses, 100 / 70-lb. dumbbell
  • Level II – 70/60/50/40/20 @ 70/55#
  • Level I – 50 jumping pull-ups/40 abmat sit-ups, 30 pistols to a box, 20-calorie row, 10 push presses 35/20# dumbbell, 5 per arm

Um. 100? Really? We all kind of looked at one another to see if anybody was going to take this on at Rx — and nobody was jumping at that. 🙂

Jonathan was going to shoot for the Level I movements and my goal was to do the Level I rep scheme with the Level II movements. So that’s what we started with. And then Bill got involved at the end. 🙂

  • 1uvig350 pull-ups (ended up doing 25 kipping pull-ups and 25 jumping pull-ups)
  • 40 abmat sit-ups
  • 30 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (12:45 to get to this point and Bill said “20 more reps of everything!”)
  • 20 jumping pull-ups
  • 10 GHD sit-ups from parallel
  • 10 abmat sit-ups
  • 20 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (finished in 20:45)

So Jonathan called this Level 1.5 and I think that’s about right. My abs hurt.

Considering that he wanted us to shoot for 15-30 minutes, I’ll take my under 21 minute time. 🙂

Good work everybody!

We all attempted one-armed handstands on the wall as well — and I am not too proud to say that I can’t convince my body yet to put all my weight on one arm. 🙂

Have a great day!

The First Hold is the Hardest…

The last few days were crazy, so I need to spend some time catching up on these posts. Let’s talk about Saturday first and then I’ll add another post about today’s later.

Saturday was a blur, but it began with a team workout at CrossFit Continuum. We had a great turnout — probably 15 or more people. I wasn’t counting heads, but Ev, AJ, and I wandered in to find Larry & Clare setting up and we had a bunch of folks drop in in 2s or 3s over time.

We started with a bit of tag. Larry had us chasing after one another with an ab mat held like a pizza box. Knock it off and pay the price, until there is only one person standing. We did burpees. We might have done something else as well. It was fun.

e3f65d7a351d0af573d2761d479b521eOnce we were warmed up, we paired up for the workout. Marino was kind enough to be my partner for the day and Ev & AJ paired up.

  • Team WOD for time with a partner:
    • 800m Farmers Carry 53/35#
    • 100 Bar Only Back Squats/Plank Hold
    • 90 Pull Ups/Superman Hold
    • 80 Sit-ups/Wall Sit Hold
    • 70 Burpees/Hang Hold
    • 60 Hand-Release Push Ups/ Handstand Hold
    • 50 Box Jumps 24/20″ box/V Hold
    • 40 Buddy Deadlifts 220/155#
    • 400m Farmers Carry 53/35#
  • Each partner carries two kettle bells for Farmers carry if we have enough. Every time partner breaks on a movement, switch positions and continue.

Larry changed it a bit — making the air squats into back squats — but the rest was pretty much as Jordy’s Goodbye was written.

After tearing both my hands last Thursday doing the bar muscle-up transitions, I was a little concerned about some of the movements. Farmer’s Carry and pull-ups? Ouch.

So we started off slow and we think fried ourselves doing the 800m Farmer’s Carry (Marino and I were talking about it later with Larry.) But we did:

  • f008c72de97f1682c087a03471242a37800m Farmer’s Carry – Marino had 45# kettle bells and I had one 55# kettle bell I passed hand to hand. We went to the 200m mark, not the 400m one or the longer 800m route. And we stopped quite a bit at the 50m mark.
  • We knocked out four sets each of 45# back squats pretty quickly while doing the plank hold
  • Pull-ups were rough. I did 5 pull-ups and the rest ring-rows. Marino chugged through the pull-ups and we did them 5-10 at a time. Superman Holds were interesting
  • Sit-ups were easy for me, but the wall sit hold was tougher than it should have been. I was starting to feel that in my core pretty quickly.
  • The burpees were AWFUL — and the hang hold on the rig I seriously thought I was going to pass out a couple of times. Breathing was a big problem during that round
  • Push-ups weren’t bad. I held a squat and Marino did a handstand on the wall while we got through them. I was just running out of hands and forearms by that point.
  • And we got about 30 20″ step-ups into the 50 box jumps before we hit a 45 minute hard stop Marino suggested. I was good with it. 🙂

Seriously the holds in this one were the killer part. Somehow I didn’t manage to tear my hands again, but that was a big concern the whole time.

(Pictures courtesy of Larry Hinkin — thanks Larry!)

We got done, headed home, and then drove to soccer in Denver. So I’m sure sitting the rest of the day did me zero favors. 🙂

Thanks Marino for being my partner — we didn’t finish but we kept on chugging!

Great work everybody!

Team WOD!

After two weekends with too much soccer, we had a break this weekend — so it was definitely time to fit in a team WOD at Crossfit Continuum. Though Mickey had to work, 3/4 of our family had the opportunity to get in. And we were definitely not alone. We had an amazing turnout.

20842067_10214089217533909_5632852026626043172_n

Ev worked with Danielle. AJ had a chance to work out with Kaila. And Jonathan and I partnered up and Isaac joined in the fun as well. As you can see, we were just a small part of the madness. 🙂

Started with a light 400m jog and then did a strange little centipede crab walk race. Guys on one side. Gals on the other. And it was a disaster. We had enough guys that we almost made it the whole length between cones without moving, but moving was hilarious. The person in front of you had their hands on your feet and you were supposed to do the same with the person behind you, then somehow move forward.

If I’m being honest, the gals made it look easy. And we were awful. 🙂

1tjdsfWith all that done, we grabbed equipment, found space on the floor and figured out how to make the insanity work.

  • Score Type: In Teams of 2, Competing for Total Time
  • Partner 1 performs 50 KB Swings 55/35# (each partner does 50 reps)
  • Partner 2 holds Handstand
  • **handstand broken=5 burpees
  • Partner 1 performs 50 Box Jumps (each partner does 50 reps)
  • Partner 2 holds 45/25# plate overhead
  • **overhead position broken=5 burpees
  • Partner 1 perform 50 sit-ups (each 50 reps)
  • Partner 2 hold bottom of squat with KB
  • **squat position broken=5 burpees
  • Partner 1 complete 200 meter run (each partner will complete 2 runs)
  • Partner 2 hold plank
  • **plank broken=5 burpees when runner returns

With a box, a 55# kettlebell, and an abmat, we got underway.

We started with the run at the end instead of the kettlebell swings to avoid the madhouse inside. I ran 200m with Isaac while Jonathan planked, then did the reverse, and went through the whole thing one more time.

kettlebell-swing

The KB swings were interesting. Jonathan did really well holding a handstand on the wall, but we broke it up a few times, and I was right there with him.

As far as the box jumps (24″ jumps for Jonathan or 20″ step-ups in my case), the 45# plate didn’t feel too bad overhead honestly. Jonathan may not agree. 🙂

And then the sit-ups. The squat with a KB was interesting. We basically sat at the bottom, put our elbows on our knees, and held the 53# KB at the bottom. I held all the way through Jonathan’s 50 sit-ups, but only barely. And I had to break up my sit-ups (26/24), so that slowed us down a bit.

I have to say that we only did two sets of 5 “penalty” burpees with the KB swing and box jumps rounds, but we didn’t during the sit-ups (though we should have done some there too). But the rest of the movements were plenty I think. 🙂

By the time we were all done, it took 29:20 for us to finish up. Not too bad. Definitely a lot of reps. Both AJ/Kaila and Ev/Danielle were done before us (24:17 for AJ/Kaila and under 26 for Ev/Danielle), which was great. And I heard that at least one team (Dan & Adi) was done in 20 flat, which was fantastic.

1gb5us

So great work everybody! It was a fun one — a great mix of movements to keep things hopping. And an amazing turnout!

With soccer season starting, we’ll make as many team WOD Saturdays as we can, but it’s definitely going to be hit and miss. They’re always a fun challenge!

Hope everybody has a great weekend!

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. 🙂

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. 🙂

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!

rockypr-300x213

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. 🙂

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