Tag Archives: step-ups

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

Yeah, I’ll take that. πŸ™‚ 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. πŸ™‚

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!

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Farmer’s Carry for 30 mins

This was a weird week — a week between trips. I made it in for a Monday afternoon workout, a Tuesday morning workout, the Wednesday 4th of July WOD (which I never had a chance to write up), a workout on Thursday I DNF’d, and then today. That’s pretty good, I think.

Today’s was a Saturday team WOD after a great mobility class with Heather. She offered some great suggestions on foam rolling, the use of jump stretch bands, some lacrosse ball work, and even some voodoo flossing, plus lots more. I am going to have to figure out how to adapt that work into my daily life now. πŸ™‚

team-wod

We had quite a few folks for the team workout today… myself & AJ, Jordan & Lara, Jimmy & Drea, Heather, Darcy, Nick & Lisa, Dan, Brent, Chris & his daughter, Carrie, Larry & Karen, Lisa G, and a few others.

Started with an entertaining 400m run where we ran parts forward and parts backward. I won’t say that I followed Drea’s directions well, but I did run parts forward and parts backward. And running backward was tougher on my calves than I thought. πŸ™‚

Farmers_Walk_CarryOnce back inside, we did some air squats, some burpees, and some side-to-side lunges before splitting up into teams of 3…

  • 30 Min AMRAP –Β 3 Person Team
  • 200 M Farmers Carry – Use two KB or DB #72/#53/#50
  • While team member 1 is doing farmers carry teammates 2 and 3 work through the following:
    • 30 partner wall balls #20/#14
    • 20 Box Jumps 24/20
    • 10 pull-ups

AJ worked with Carrie and Chris’ daughter. Jordan found me and we grabbed Chris. Huzzah! Teams of 3. πŸ™‚

fancy-team-work-meme-teamwork-meme-team-work-memeWe went with:

  • Two 55# kettlebells for the farmer’s carry
  • Jordan and I did 20# wall balls and we did 14# wall balls with Chris
  • Jordan did 24″ box jumps and Chris and I did a mix of 20″ box jumps and step-ups
  • Jordan and I did pull-ups (except when my grip gave up and I did a few ring rows) and Chris did ring rows

So how’d we do?

First, let me just say that the farmer’s carry was definitely the worst part of this one. My forearms and grip kept disappearing when we did the carry.

However, we made it through nearly 4 full rounds each of the carry. I went first, then Chris, then Jordan, and Chris finished the farmer’s carry as time ran out. That meant three full rounds with each of us (9 total), plus 2 more, for a grand total of 11.

Ayup. It was a good one. πŸ™‚ Great work Jordan & Chris!

I think AJ said their team got through 10 or so rounds, so they weren’t far behind us. The trick was just to keep moving and the farmer’s carry made that tougher than it should have been. πŸ™‚

So that’s it for this week. Next week we hope to get in some hiking and other fun activities in the mountains. May try and drop in to a crossfit class in Breckenridge. We’ll see how it goes.

Weekend Catch-up Twofer

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.

Friday

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. πŸ™‚

kettlebell-swingWe 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):

  • 200m run
  • sit-ups
  • air squats
  • 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.)

assault-bike
Evil Piece of Equipment

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. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I 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. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

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. πŸ™‚

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.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
  • STATIONS,Β 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.

Infinity_Legless_Rope_Climb_WEBAnd 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)
  • 39 burpees
  • 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)

survived-didnt-dieOur 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. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚

Just Keep Scaling, Scaling, Scaling…

This has been a weird week. I knew it would be and had a plan. Monday I worked out in the morning. Yesterday I had meetings and commitments but had a plan to row at home… but that was thwarted by addiction to a new video game on the computer. Darn those time sinks. πŸ™‚ Today I was able to sneak into a 4:45 class. πŸ™‚

Coach Isaac had his hands full. Karen, Marino & Deana, Shaun, Sean, Nick, and I gave him a little bit of grief here and there as we worked through the warm-up. I think most of us were still a little sore from 18.2, but we kept moving as best we could.

snatch5Once we were done with the warm-up, we did a little refresher to warm up our snatch technique and box jumps before we tackled the actual workout…

  • 21-15-9
  • Snatch
  • Box jumps
    • 115#/24″ box or 75/20″ box (Competitor)
    • 95#/20″ or 65#/16″ (Performance)
    • 65#/16″ or 45/12″ (Fitness)

As you might have imagined from my subject line, my workout was a little different:

  • 21-15-9
  • 115# snatch
  • 20″ box jumps and step-ups (started with 10 box jumps and shifted to step-ups)

box-jump-failMy technique was a little off with the snatches, leaning way forward at the bottom rather than sitting back on my heels. Isaac made some suggestions as I chugged through. Some reps were definitely better than others.

The time domain for this one was somewhere between 6 and 10 or 12 minutes. I split the difference and finished in 7:40. Not bad.

So why did I scale? My right shoulder was popping during snatches as we warmed up. I think I aggravated it during the warm-up by hanging on the rig. But I didn’t feel as stable in that wide hand grip position as I do in other positions, so I didn’t risk it. I did one 95# snatch to warm up and got it up, but it didn’t feel great.

As far as the box jumps, I went in thinking that I would try and bang out as many jumps as I could – but after 10 my knees were complaining a bit, so I dialed that back too.

A little wimpy perhaps, but I kept moving for that 7-8 minutes, so I think it was ok.

We’ll see how tomorrow’s workout goes ahead of the 18.3 announcement from Castro tomorrow night. πŸ™‚ Great work 4:45 class! And thanks Isaac for the tips!

Six in a Row?

Some weeks it just works out that I get to spend more time in one of my favorite places. This was one of those weeks. Monday afternoon and Tuesday morning. Wednesday afternoon and Thursday morning. Friday night with 18.2 and today with a team WOD. Yeah, I may be a little sore, but I’ll be good to go come Monday again. πŸ™‚

Today’s workout was written up by Coach Larry and it was a good one to take advantage of the beautiful weather we had this morning. We all might have been a little slow (except for Brent, who ran hard every round it seemed), but we survived. πŸ™‚

Ev, AJ, and I headed in and were joined by Caleb & Megan, Austen, Deana & Marino, Stacy & Shaun (and Stacy’s sister), Nick & Lisa, Jonathan, and Brent. Not sure if I missed anybody, but I was a little surprised by the fact the had so many after 18.2 last night. Was a fun crew. πŸ™‚

keep-calm-and-amrapWe started with a modified version of the warm-up we did all week and added some running drills, but were pretty soon off to the races.

  • 30 Minute AMRAP – Teams of 2
    • Partner A – 400M Run
    • Partner B – Shoulder to Overhead (135/95)
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Back Squats
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Sit Ups
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Box Jumps (24/20)
    • Switch and repeat

Jonathan and I tackled this one together. We initially were going to go with the 135# shoulder to overhead but I convinced him to drop it to at least 115# after a brief attempt at three reps. πŸ™‚ I think Marino & Shaun were doing it with 95# and that probably would have been the better plan. πŸ™‚Β Ev & Lisa worked together and AJ worked with Austen. And there was one team of three I think.

7TaonKRbcI started running because that’s one of my least favorite things to do, so I might as well get it over with. πŸ™‚

  • Run 400m, Jonathan did 22 s2oh
  • Jonathan ran 400m and I did 24 s2oh
  • I ran and Jonathan did 38 back squats
  • He ran and I only got through 23 back squats. My hamstrings were singing by that point. πŸ™‚
  • Then I ran and Jonathan did 69 sit-ups
  • He ran and I did 65 sit-ups
  • I ran and he did 39 24″ box jumps
  • He ran and I did 42 20″ step ups
  • And then we started over…
  • I ran and he did 23 more s2oh
  • He ran with about a minute left and I got through 10 more reps
  • Total reps in 30 minutes = 355

Now, I’m not going to lie. I ran the entirety of the first 400m and did some combination of walk/run for every other lap. πŸ™‚ But other than that I felt like I hung in with everything but back squats. Apparently the 55 dumbbell squats I did last night may have caught up with me a bit. πŸ™‚

Anyway… We did great. Everybody kept moving and that was really the name of the game. By the time we were done, Drea & Jimmy were there, along with Todd. I

We watched Nick & Todd take on 18.2 while our friendly neighborhood chiropractor put us back together. Yeah, it was a good day.

Thanks for a good workout that got us out in the sun today Larry! And great work everybody!

Kiana’s WOD 2018

I’ve written multiple times about this workout. We have done it every year since the WOD was created and will do it many more as a reminder of those lost far too soon.

AJ and I headed in and we were among the many who showed up to honor Kiana’s memory and support Monica, Dan, and their family. They are great folks and we are always happy to put in the work to remember Kiana’s love and light every year.

The workout is the same as it’s been every year since it was founded.

kianaKiana’s WOD – Four Rounds for Time:

  • 2 Squat Cleans #185/125
  • 15 Push-ups
  • 99 Double-unders
  • 12 Sit-ups
  • 23Β Deadlifts #185/125
  • 13 Box Jumps 30/24β€³

Scaled, Level II:

  • Squat Clean #135/95
  • 99 Single-unders
  • Box Jumps 24/20β€³

Scaled, Level I:

  • Squat Clean #95/65
  • 99 Single-unders
  • Step Ups

This year, I felt like I was going to be a bit better able to attack this workout than in previous years. Still not quite to the point where 185# squat cleans are in my bag of tricks, but I felt like I can move through the Scaled (L2) version a bit more efficiently than in previous years.

20180224_110709

Turns out I was correct. I modified the workout a little as always but it was about the same as in previous years.

  • 135# squat cleans and deadlifts
  • single-unders
  • push-ups, sit-ups
  • Step-ups to a 24″ and then a 20″ box

And I was done in 24:14. Last year I completed it in under 32 minutes. The year before I finished in 30:46. So this is about 6 and a half minutes better than my fastest previous time. I’ll take that.

AJ did it again this year, but scaled dramatically to avoid tweaking the knee she sprained a couple of months ago. Even so, she was done in 19:11 with a 35# bar, single-unders with some double-under practice, and 20″ step-ups except for the last round where she did full box jumps. She did awesome.

Honestly everybody did awesome. This is always an emotionally charged event and we are just thankful we can continue to show our support.

Kiana is missed, but never forgotten at our box. Monica and her family are lovely folks and we will work to keep their daughter’s memory alive for many years to come.

Love and light.

Here are some pictures from the day!

Andy and the Bloody Nose

Since I began my crossfit journey nearly 5 years ago (scary to contemplate), I have injured myself many times in very minor ways. Skinned knees and elbows. Shoulder, knee, and hip issues. And I have clocked myself in the chin on many occasions. Today I gave myself a bloody nose. That was a first. πŸ™‚

ouchAnyway… Due to a plethora of activities in the last 4 days, I have missed crossfit. My last workout was on the 18th. That’s a lot of days without moving a lot. So I was and wasn’t looking forward to going in for today’s workout. But I went in anyway!

8:30 on Monday morning, I was the first one through the door behind Coach Drea. Silly me. πŸ™‚ I was joined by Melissa, Logan, and Jenny. The four of us worked through a new warm-up from Coach Nicole:

  • Trunk Rotation — three one way and three the other
  • Lat roll-out on a foam roller, 30 seconds each side
  • “Puppy Dog” pose, 30 seconds
  • Hamstring Floss on a box, 30 seconds per side
  • Shin Smash on a foam roller, 30 seconds per side
  • Seated Frog,Β 30 seconds
  • Calf Stretch 30 seconds per side (on the rig)
  • Walking Lizard (i.e. Spider-Man lunges), 6 total reps (hold approx. 3 seconds each)

When that was done, we grabbed a box for box jumps and an empty barbell for the workout, and started going through the movement review for thrusters when I managed to clock myself in the nose with the barbell on a push press. I would say that my bar path was plenty close. πŸ™‚

Took me a couple of minutes to shake it off, but I definitely gave myself a brief bloody nose and I can feel it post-workout. But other than skipping part of the barbell warm-up I got in on everything else.

HERO-AndrewWeathers
U.S. Army Sgt. 1st Class Andrew T. Weathers

Pretty much after that we were on the run, literally, with the “Andy” WOD. This one is named afterΒ U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, who died Sept. 30, 2014 from wounds suffered during heroic action in Helmand Province, Afghanistan.

My bloody nose was nothing compared to that.

  • Performance
    • For time:
    • 25 thrusters,95/65 lb.
    • 50 box jumps, 20/16 in.
    • 75 deadlifts, 95/65 lb.
    • 1.5-mile run
    • 75 deadlifts, 95/65 lb.
    • 50 box jumps, 20/16 in.
    • 25 thrusters, 95/65 lb
  • Fitness
    • For time:
    • 20 thrusters,75/55 lb.
    • 30 box jumps, 16/12 in.
    • 50 deadlifts, 75/55 lb.
    • 1 mile run
    • 50 deadlifts, 75/55 lb.
    • 30 box jumps, 16/12 in.
    • 20 thrusters, 75/55 lb

thumbs-up-right-800pxAfter multiple days of relative inactivity, I decided that the Fitness level, as written, was a pretty good fit for my abilities today. So I put 75# on a bar, grabbed a box for 20″ step-ups, and got ready to gut this one out a bit.

The decision to do the Fitness level turned out to be a good one. My “run” was more of a run/walk, but that’s nothing new. I did reverse the 800m loop and go the opposite direction than I usually go (I went east out the door instead of west). My rep scheme got slower after the run, butΒ other than me being slow, I kept moving. I’ll take it. πŸ™‚

I finished in 29:36. Other folks did the Performance level rep scheme with the Fitness weight scheme, and they finished in around 34/35/36 minutes. I only finished sooner because I did fewer reps. But shooting for a 30 minute WOD time was perfect.

Great work everybody! Thanks for the encouragement, Drea!