Tag Archives: step-ups

Finding a better pace

Running has never been my groove. I think I decided I hated it way back when I attempted Little League baseball about a hundred years ago and then really drove that home in junior high school running the mile in PE. From that point on I think my mind was set. And it was one of those “set it and forget it” kind of things for a very very long time…

running-failWhen I started with Continuum in 2013, that setting was firmly in effect. Running was a chore. Something to be dreaded, cursed, and avoided at all costs. I’d rather row than run any day of the week. And that was the way of things for a long time.

Two weeks ago I ran an 800m with Brent & Nick during a team WOD and we hit a nice, easy pace. Ran the whole damn thing and it actually felt ok. It was a bit of a watershed moment. Something about slowing it down, just letting it happen, made a huge difference in my mindset about running itself.

Today we had a running and box jumps WOD. And there was some grumbling last night when we saw it, I’ll admit. Maybe even a few choice words. But we went this morning anyway. 🙂

Coach Lara had a bunch of us — Ev & I, Marino, Caleb, Bill, KB, Dave, his daughter, and her fiancee. I don’t know that any of us were exactly excited to run in the 35 degree temps this morning, but we were prepared to do so.

silly-walkWe started with a similar warm-up to what we did yesterday – a kettlebell complex – and then the Hinshaw warm-up and some box jump practice. During the whole thing we were listening to 90s music and Bill was “belting out the hits” as we warmed up… He was definitely in an expressive mood and we had fun with it.

The workout was pretty simple.

  • Three rounds for time:
    • Competitor
      • 800m run
      • 50 box jumps (24/20″)
    • Performance
      • 800m run
      • 35 box jumps (20/15″)
    • Fitness
      • 400m run
      • 20 box jumps (12/8″)

Lara gave us a 25 minute time cap and suggested that if we couldn’t consistently do a 5 minute 800m we should probably scale to a 600m or 400m run. I was going to do my best to stick to the 800m route and see where I ended up.

2jwf4uThough I warmed up with some 20″ box jumps, after that first 800m run I didn’t even attempt them, opting for 35 step-ups instead. But I was surprised by the pace of that first 800m run at a time of 4:37. That was very surprising actually and a good steady pace. Slowing down

My middle run ended up being mostly a walk, but I ran all but a small portion of the last 800m and came in around 5 minutes or so.

Final time? 23:37. Not too shabby. I’ll take it. 🙂 Great work 8:30 class! And thanks for the encouragement Lara!!

Advertisements

Team WOD Saturday plus Monday

We get another twofer today. 🙂 I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. 🙂

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. 🙂

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.

 

run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. 🙂
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. 🙂
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. 🙂 It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. 🙂

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. 🙂

Now… back to work! Good work everybody!

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. 🙂

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. 🙂

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. 🙂

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. 🙂

Yeah, I’ll take that. 🙂 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. 🙂

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!

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. 🙂

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. 🙂

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 – 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. 🙂

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. 🙂 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. 🙂

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. 🙂

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. 🙂

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. 🙂 And, as I said, AJ did awesome on the bike with KB. 🙂

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. 🙂

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, 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. 🙂

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

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. 🙂 Today I was able to sneak into a 4:45 class. 🙂

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. 🙂 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. 🙂

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. 🙂

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. 🙂

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. 🙂 I think Marino & Shaun were doing it with 95# and that probably would have been the better plan. 🙂 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. 🙂

  • 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. 🙂
  • 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. 🙂 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. 🙂

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!