Tag Archives: step-ups

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!

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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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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!

Drop and Give me 50! 50! 50! 50! and 50 more!

Forgive me community, it’s been four days since my last workout… (I don’t know why but I always feel like I need to confess such things when it’s been a few days.) Soccer season is back with a vengeance and my weekends are not my own any more. Sigh.

Even so, it’s Monday and that means it’s time to get back to the box. Last time I was in was Thursday. I don’t usually get in on Fridays and this past weekend we were on soccer fields at the Air Force Academy both days, so that brings us back to Monday. Let’s get moving again, shall we?

garfield-mondayI felt ok this morning. Stiff, but not bad. Even so, after looking at the workout last night I knew I was going to get my butt kicked. I knew I should tape my knees but I ran into some computer issues with my work system that I had to resolve, so ran out of time. Knee sleeves in hand, I headed in to face the music.

Coach Larry was recovering from doing the workout himself as we came in. And we had a fun crew for him today — me, Lara, John, Dee, Kelli & Trey, along with Michael & Anthony.

We started with some mobility. I used the time with a foam roller to try and get my back and shoulders moving again. And then we did either a 400m run, 500m row, or 2 minutes on the bike. Of course I chose to row. πŸ™‚

When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:

  • 10 push-ups
  • 10 Russian kettlebell swings (just to eye level)
  • 10 kipping swings on the rig

box-jump-failFrom there we took a look at the workout itself:

  • 50 box jumps
  • 50 kettlebell swings
  • 50 knees-to-elbows
  • 50 wall-ball shots
  • 50 burpees
  • Rx – 30/24″ box, 70/53# KB, 30/20# wall ball
  • Level II – 24/20″ box, 53/35# KB, 20/14# wall ball
  • Level I – reduce to 30 reps for each movement, 20/16″ box, 35/25# KB, 14/10# wall ball

Our goal? Less than 25 minutes.

My approach was simple… a modified Level II:

  • 20″ step-ups
  • 53# kettle bell swings
  • knees-to-elbows, of which some were just knee raises but I did ok
  • 20# wall balls
  • normal burpees (though I usually don’t stand up all the way and tend to just hop off the ground)

72504741We were able to break it up into as many as 4 rounds, so I used this progression:

  • 20 reps
  • 10 reps
  • 10 reps
  • 10 reps

I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. πŸ™‚ Really the burpees were the worst part of this whole thing for me, as expected.

I finished in 22:20, which was under the 25 minute time cap, so I’ll take it. πŸ™‚ Everybody did great. John was doing it Rx with the 30″ box jumps and 70# kettle bell like a beast. Other than John though I think we all scaled somehow. And the boys did awesome to get through the 30 rep version I think. They were FAST.

So not bad for the first workout of the week! Great work everybody! And thanks for the encouragement Larry!

Monday Night Nose Smashing

Though today didn’t quite work out the way I planned, we ended up at another evening workout at CrossFit Continuum. Why, you ask? Because Isaac was teaching? Because it worked out schedule-wise? Because we wanted to shake things up again this week? No, because my daughters wanted to see Coach Clare’s bulldog Penny.

1rke2oYup. They may have me wrapped around their little fingers.

At any rate, we made it in for the 5:45 class tonight with Coach Isaac. πŸ™‚ The girls decided to get in some running instead of the workout itself (and did about 3 miles or so, I heard, plus some warm-ups), so it was me, Jeremy, Jamal, Tim, and Charlton tonight.

We started with a little 3 round warm-up:

  • 1 minute of double-unders or single-unders
  • 15 thrusters with a PVC pipe
  • 1 minute of inchworms, focusing on the hamstring stretch portion

I have to say, I was already sweating a bit by the end of that 3 rounds, so I think I was warm. πŸ™‚

When that was done, we grabbed some equipment: a box and a med ball each, with space on the rig, plus getting the rowers ready.

20170626_182657Our workout?

  • 5 rounds (or 3 rounds for Level I) for reps of:
  • 1 minute of box jumps, 24/20″ box (Rx/Level 2), or 20/16″ (Level I)
  • 1 minute of wall-ball shots, 20/14# ball (Rx/Level 2) or 14/10# (Level 1)
  • 1 minute of rowing (calories)
  • Rest 1 minute

We broke up the workout a bit because there were five of us. 3 of us started with wall balls and 2 of us started with box jumps/step-ups. That way we didn’t collide at the rowers.

We were off and running in the first round when I had something happen that I don’t remember ever happening before… The med ball smashed me in the face. In 4 years, I don’t remember having that happen. I’ve dropped it, missed it, and even had it hit the side of my head — but never smack on the nose. Oops.

Other than that, I was pretty consistent, all things being unequal (Wall balls, Rowing, Step-ups):

  • 16, 6, 16 (38)
  • 18, 10, 14 (42)
  • 20, 8, 15 (43)
  • 18, 7, 13 (38)
  • 17, 7, 15 (39)
  • Total = 200

Not too bad. And other than catching a med ball in the face, I kept moving pretty well.

When we were done and cleaned up all our equipment, we did some stretching and called it good so the Advanced Class could get going.

And yes, the girls got to see Penny. πŸ™‚

Thanks Isaac for the encouragement!

Lurong 2017 Workout #1 Redux

We’ll talk about the nutrition side of the Lurong Summertime Challenge 2017 another day, but today we retested on the 1st workout of this challenge. (We did this back on May 15…)

I headed in with the girls to the 8:30 class with Coach Drea today and we had a great set of folks join us — Nick & Lisa, Todd & Melissa, Connie, and Sarah.

Overhead-squat-1We started with about 10 minutes of mobility on upper body and anything else that needed work with a foam roller and lacrosse ball, then did a three round warm-up:

  • 100m row* or run/30 seconds on Assault bike
  • 8 overhead squats (with empty barbell or PVC – I used PVC)
  • 8 push-ups
  • 8 hollow body rocks

And then we did a lot of skill work with snatches and an empty barbell before grabbing a box, adding weight, and trying 3 reps each of:

  • power snatch
  • box jump
  • overhead squat
  • box jump

After trying the power snatch at 95#, I decided I’d drop the weight. So I went to 75#, which is what I thought Level 2 was. Apparently even THAT was overachieving for this workout. L2 was apparently 65#. Oops.

box-jump-failSo I did L2, but 75#/20″. Both girls scaled the weight but did 20″ box jumps.

  • 5 Minute AMRAP of:
    • 10 Power Snatches
    • 10 Box Jumps
  • Rest for 2 Minutes
  • 5 Minute AMRAP of:
    • 10 Overhead Squats
    • 10 Box Jumps
  • Rx 95/65# & 24/20″, L2 65/45# & 20/16″, L1 45/35# & 16/12″

Last time I made it through 96 reps with a 95# bar and 20″ step-ups (into but not through the 3rd round on either movement). This time (with less weight), I made it through 3 full rounds of each:

  • Three rounds flat of the Power Snatches & Box Jumps/Step-ups (60 reps)
  • Three rounds plus 4 more OHS of OHS and Step-ups (64 reps)
  • Total: 124 reps (28 reps more than last time!)

1kiekqFunny enough, looking back — that’s what Ev got the first time she did this workout with 55#. So I feel better. πŸ™‚

The girls each got through two rounds of each movements, plus:

  • Slight adjustment – apparently had the girls’ scores reversed
  • AJ: 46 + 53 = 99 reps total (front squats instead of OHS)
  • Mickey: 45 + 47 = 92 reps total

So they did great. Everybody did. Great work!

On to the rest of the day…

Karen Plus Box Jumps = Burn

Today I decided to heed my chiropractor’s advice (Thanks Caleb!) and tape up my knees before doing the workout. It turned out to be a very good idea.

Not sure why, but I’m running a little slower today than normal, but I made it to an 8:30 class with Coach Jimmy. We had a great crew today. Caleb, Todd, Jenny, Sarah, and I were ready to tackle the workout — or so we thought.

We started with a little three round warm-up:

  • 30 second row
  • 30 seconds of jumping jacks
  • 30 seconds of air squats (jumping air squats for the last round)
  • 30 seconds of inchworms

And then we did a long mobility routine that I think Jimmy really needs to write up or do a video for. I would love to use it as a regular warm-up even on my rest days. We went through quite a progression and I’m not sure I remember it all, but here’s an idea:

  • pose_pigeonPick a side and do it on each side for about 30 seconds per position
  • Kneel on the knee on that side and put your other leg behind you with your foot pointed so your toe is on the ground
  • Shift around on that knee so that you push out over the hip on the same side of the knee, then shift forward, left, and back. Move around and try to work the whole hip area (maybe a minute doing this)
  • Shift to a pigeon position and hang out there for a bit, shifting around
  • Shift to a scorpion position and hang out for a bit, shifting around
  • Position yourself over the shoulder on that side and straighten that arm, then use the other arm to stretch the elbow/shoulder (tough to describe this one – but it was a tough pose for me to hold)
  • Shift to a seated position and pull the leg towards your chest, attempting to bring your calf to your chin (one of the only ones I was actually flexible at)
  • Now repeat the sequence on the other side

rogue-black-med-ball-web6_1I actually found this to be a great stretching combination. It was uncomfortable, but later on I felt like it hit the major areas I was going to need for the workout. And when I was done with the workout and recovered a bit, I wasn’t walking like a duck. πŸ™‚

But the workout itself was going to be a doozy. We were pretty warm by that point, so we just grabbed our wall balls and did a few wall ball warm-ups to keep things moving…

  • 3 wall ball front squats
  • 3 push-press-style wall balls (wall ball but without a full squat)
  • 3 regular wall balls

Then we grabbed some plyo boxes for the box jumps and got ready to go.

20170523_094413The workout was:

  • 50-40-30-20-10 reps for time of:
  • Wall-balls, 20/14# medicine ball
  • Box jumps, 24/20″ box

Though I used a 20# ball, I only did 20″ step-ups. My knees were already bugging me by the time I finished the first 50 wall balls, so I didn’t want to torque them off any further.

It took me 26:41 to finish. Dead last. The 9:30 class was starting their warm-ups by the time I was done.

Apparently people were finishing in the 15-20 minute range earlier. Caleb finished in 14:59 with 20# wall balls and 24″ step-ups. Todd was right there with him. Not sure where Sarah & Jenny ended up exactly, but they were both done by the 20 minute mark.

The bad part was my knees — they were burning pretty much non-stop for the first two rounds. I would do 5 or 10 reps of something, walk around, let it subside, then go back and do another set. So it took a while. There was a bit of a convincing process — I had to convince myself that I wanted to finish the next set, which would get me closer to be done. And that seems to have worked.

The good part was that I taped both knees before I left the house, then added my knee sleeves on top of that, so they were pretty stable. Right now they don’t hurt. They’re a little wobbly, but not in pain. I’ll take it.

20170523_104058

Lesson learned: Listen to your chiropractor. πŸ™‚

Speaking of which, thanks for the encouragement on the last couple of sets. I appreciated it!

Have a great day folks!