Tag Archives: walking lunges

Who needs hamstrings?

Today marks the 4th workout of the week for me… Tues, Weds, Thurs, and now Friday. And yes, even I was surprised I was in for a 4th day this week, though I’m still planning on going to a 5th day tomorrow for the team workout — so apparently I’m a bit crazy while on vacation.


Today we had a TON of people in the 8:30 class. It was awesome. Almost felt a bit like a team WOD because we had such a crowd. Drea and Jimmy had to deal with the whole Fitzy clan, plus Jonathan, Jordan, Austen, Todd & Melissa, Greg and his wife, Brian & Reagan, and Connie. I feel like I’ve missed a few people, but the place was hopping!

We did a modified warm-up (200m run instead of jump rope) but did all the rest, and then talked about and warmed up the various movements of the workout:

  • Metcon – score total time for 3 rounds
  • Performance
    • 100-ft. walking lunge
    • 50 squats
    • 30 hip extensions
  • Fitness:
    • 60-ft. walking lunge
    • 30 squats
    • 15 hip extensions

Air_SquatsWe spent a good amount of time talking about air squats and did a number of reps holding a 10# weight plate in front of us as a counterbalance. Considering that the workout called for 150 air squats, getting the mechanics right was a good place to start. And I have to say my hamstrings are a wee bit tight after all the KBS on Weds night, but we made it work.

After that we did a few good mornings with a PVC pipe and chatted about variations. The hip extensions could be done on the GHD or we could do Good Mornings with a band or an unloaded barbell. With as tight as I was, I decided that a PVC pipe was more my speed today, so I stayed there. Other than that, the movements were going to be ok, or so I hoped.

And normally when I see the words “walking lunge” in a workout, I cringe. (Who am I kidding, I did actually cringe when I saw it last night.) But I was encouraged by the fact that it didn’t say “overhead” on it. ๐Ÿ™‚

20b1ee5c478bc827006dff37efa2d697--sloth-memes-sloth-humorDrea said the fastest time was 9 minutes, so in my head (like always) I doubled it and set a maximum time for myself of 18 minutes. I thought that was reasonable.

So when we got going… I plainly stated “and now going for the world’s slowest walking lunges… ME!” I wasn’t lying. ๐Ÿ™‚

Walking lunges were slow, but I usually managed 50ft relatively unbroken before staggering back in sets of 3-5 steps. Squats I broke up into 10s and 15s at first and then did 10s, 8s, and 7s. And I think I did all the good mornings unbroken all three sets.

Took me 14:58 to finish everything. I am happy with that — a full three minutes under my max time I set for myself. Definitely not the fastest out of the gate, but I’ll take it.

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationHow’d the rest of the Fitzy clan do?

  • AJ did it in 12:31 with GHD hip extensions
  • Mickey did it in 13:45 with 35# Good Mornings
  • Ev did it in 13:57 with 35# good mornings

So I was definitely slower than the rest of the clan, but happy nonetheless. I’m never competing with anybody but myself. ๐Ÿ™‚

Great work 8:30 class! And it looked like 9:30 had a big bunch of folks as well! I like weeks where folks have vacation time. ๐Ÿ™‚

And I’ve typed this whole thing up while standing at my new standing desk because I am afraid if I sit down, I might not get up again!!


Shoulder Taps

I can tap my toes just fine, but tapping shoulders in a handstand position? That’s a challenge.

This morning I went in at 8:30 with Ev for a class with Coach Nicole, Caleb, Melissa, and Logan. The five of us had a fun time.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We started with the same warm-up we’ve been doing all week and added more hip and glute work, since everybody seems like their glutes are still fired up from earlier workouts. I definitely found a few spots with the lacrosse ball.

When that was done, we started tackling the day’s movements, starting with handstand walk progressions. Nicole was the only one among us who could demonstrate an actual handstand walk this morning, but she walked through quite a few progressions for handstand-style shoulder taps with some added movement:

  • Pike position shoulder taps
  • Pike position shoulder taps on weight plates
  • Toes-on-box, hands pressed out on floor, shoulder taps
  • Handstand on wall, shoulder taps
  • A bit further away handstand, making tentative steps towards the wall on hands

Her suggestion for those of us doing the box or pike position was to stay centered and do two shoulder taps, pivot left around the box (round the world style) or on plates to a diagonal or perpendicular position, do two shoulder taps, then shift back to center, shift right, shift back to center. So Center, Left, Center, Right, Center, with two taps at each position.

I did attempt doing shoulder taps on the wall in a handstand, but I couldn’t convince myself to even lift a hand off the floor. It’s a funny thing. Someday maybe I’ll figure it out, but in the meantime, doing the shoulder taps around the box is a good compromise.


We then talked about broad jumps and walking lunges and what she wanted to see from us. And then we got started on the workout…

  • 15 minute AMRAP
    • 3 attempts max-distance handstand walk (or 50ft) (performance) or 5 round-the-worlds with shoulder taps (fitness)
    • 30-ft. broad jump (performance) or 8 broad jumps (fitness)
    • 50-ft. walking lunge (performance) or 12 walking lunges (fitness)

We were all over the place. Some folks started on the wall and moved to the box. There was a lot of good scaling.

I did:

  • 10 shoulder taps (2 shoulder taps at each of five positions – center, left, center, right, center) — started with toes on the box but shifted to pike position and rocking forward on toes by about round 4
  • 30 ft. broad jump
  • 50 ft. walking lunges
Definitely not me!!

My knees really started to bug me fully extended out on the box pivoting on my toes, which is why I shifted (after chatting with Nicole) to pike position. But in both positions, I really struggled with pushing my head through at the top and looking backwards. Sometimes I managed. Sometimes I didn’t.

The broad jump was hit and miss, but got a bit better as we went on. And the lunges. Ugh. Not my favorite. I did ok and pushed pretty hard to get through the last set of round 5 under the time cap. I managed and had 10 seconds to spare.

Knees were sore at the end, so I used a lacrosse ball to roll them out a little. Hopefully that helps. But since I cooled off, I have to say my shoulders are saying hello too. ๐Ÿ™‚

So 5 rounds was right in line with what Nicole was looking for I think. Others may have managed to get through almost 6 or maybe even a bit more.

Great work 8:30 class! And thanks Nicole for the different options we went through.

We’ll see if I make it in tomorrow. ๐Ÿ™‚

Pushing More 50s

What have I done? I’m thinking the answer is “too much” as I learn a few things about myself getting a little older. But we’ll put that aside for now.

Today was workout #4 in a row for me this week. That’s unusual. Usually I try to do two on, one off, or one on-one off. Four in a row may be a bit much. Yesterday’s Fran just about killed me. I didn’t feel back to “normal” until a few hours afterwards with some ibuprofen and a 30 minute “nap”.


So what did today hold? Like Monday, this was another of the 50s. And it was Joe and I facing it under the watchful eye of Coach Bill today. Was good to see Bill — he’s been busy of late, so was good to have him back. I like the variety of coaching we have at Continuum and we’ve had a good mix in recent weeks with Drea, Larry, and Bill picking up the morning and noon classes.

We started with a 1000m row. Bill gave us a 5 minute max on this one, but I decided I’d try and use my more efficient rowing approach to see how I’d do at speed. Turned out I finished 1000m in just under 4 minutes, which was awesome. And Joe wasn’t far behind me.


From there we did some tabatas involving wall balls, push-ups, and sit-ups.

  • 4 rounds of 20 seconds of wall balls and 10 seconds of holding a front squat with the medicine ball at the bottom
  • then 4 rounds of 20 seconds of push-ups, 10 second transition, and 20 seconds of sit-ups

I have to say I struggled more than a little with all of the tabata. My lats, quads, shoulders, and just about everything else was unhappy with me. I honestly wasn’t sure how much of some of the movements today I was going to be able to do and planned to scale in a few places.

1tjdsfThe workout itself was another set of 50s… for time:

  • 50 jumping alternating lunges, 50 steps
  • 50 pull-ups
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

For me, this became:

  • 50 walking lunges (scaled)
  • 50 jumping or regular pull-ups (scaled)
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

Joe did a round of all movements (walking lunges and jumping/regular pull-ups) and did the 40s variation (level 2).

This one was rough. My body was really telling me off in a few places. The walking lunges were rough, but not terrible. The push presses were ok. The hip extensions were ok. But the pull-ups and burpees… ugh.

I originally set out to do three sets – 20/20/10 – but after doing the first set of 20, I decided I’d just suffer through a set of 30 to be done. My pull-ups started as jumping but I did about 15 kipping pull-ups in the round of 30 so tried to mix it up a bit. The burpees were a slog. 5 at a time.


Joe no-repped me at one point, jokingly, but he was right. My burpees are not legit burpees. I don’t raise my arms over my head. I do jump, but find that the whole full extension thing doesn’t do me any favors. Throwing my arms over my head for no good reason is a good way to not only make me slow way the heck down but also really want to stop… a lot.

Ultimately I was happy with the results. Took me 22:51. We had a 30 minute time cap and I was closer to 20 than 30, which was good. ๐Ÿ™‚

Considering how sore I was when i went in today, I’ll take it. Now I’m done for a bit.

Great work Joe! And thanks Bill (and Joe & Logan) for the encouragement. ๐Ÿ™‚ Hope everybody has a great day!

Regionals Workout #3, Scaled

You know the old joke, “I just flew in from X, and boy are my arms tired?” Well, I just got back from doing Regionals workout #3 at CrossFit Continuum, and boy is my body tired. Geez.

Arrived this morning to find Coach Larry waiting for us! But even before that, I arrived in time to help a guy push a stalled truck into a parking spot. Right place and right time to help and he seemed to appreciate the push, so life was good. ๐Ÿ™‚

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. ๐Ÿ™‚ It was me, Sarah, and Shannon taking on 2017 Regional Event #3. And we were a bit slower (and lighter) than the athletes who did this workout at any of this year’s CrossFit Regionals competitions. Saw this on the docket last night and muttered a bit of profanity after seeing some of the fittest individuals in the world struggle with this one.


To kick things off with an uncomfortable bang, Larry had us begin with 5 minute on the assault bike, which I still call by its “Jonathan” term — The Devil’s Tricycle. I was uncomfortable after a mere 30 seconds on the damn thing and took frequent breaks and alternated just going with my arms vs. arms and legs. It was not pretty.

After that we started some work with a PVC pipe, doing 10 slow overhead squats with a 2 second pause at the bottom before moving to the rig for a 30 second hollow body hold. And from there we did three sets of:

  • 10 PVC “Good Mornings”
  • 5 pull-ups
  • 5 ring dips


Larry worked with me a bit on the ring dips, seeing me lean really far over on my first set. We talked about being a bit more upright to avoid any pectoral injuries like they saw during the Regionals this year (there are reports that 25 or more men suffered partial pec tears during the regionals). Ring dips are never one of my stronger moves and after yesterday’s shoulder-frying Cindy+ workout, my shoulders weren’t quite happy to attempt them today.

But we got through that and then discussed the workout itself.

  • For time:
  • 100-ft. dumbbell overhead walking lunge (80/55# dumbbell)
  • 100 double-unders
  • 50 wall-ball shots (30/20# ball)
  • 15-ft. rope climb, 10 ascents
  • 50 wall-ball shotsย (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lungeย (80/55# dumbbell)


The box doesn’t have any 80# dumbbells or 30# wall balls, not that any of us were tempted to try these movements at those weights. I think most of us adjusted to level 2 or level 1. We did have a few folks do it at the level II weights, which is impressive.

Regionals athletes over the last few weekends, the ones who finished, did this workout in 16 minutes or less. Some managed it in a bit over 11 minutes. Crazy.

For the rest of us mere mortals:

  • Level II lowers the weights to 55/35# dumbbells and 20/14# wall balls
  • Level I lowers the weights to 35/20# dumbbells and 14/10# wall balls, plus single-unders and lay-to-stand rope climbs

I did somewhere between Level I and II. Let’s call it I.5.

  • 35# dumbbell, 20# wall balls, single-unders, lay-to-stand rope climbs

wallballGoing in, I knew that a couple of things were going to slow me way down:

  1. Walking lunges of any kind are a big challenge for me. My knees, even with knee sleeves, just don’t like the pressure of kneeling directly on the ground. Adding any kind of overhead weight just exacerbates that almost to the point of failure. And I managed to forget to tape my knees this morning, so that didn’t help.
  2. Wall balls. One of my goats. I knew I’d have to break it into smaller sets to get it done.

So how’d I do?

  • Managed to get through all of the first 100ft walking lunge with 35# overhead, alternating arms.
  • Single unders were rough, but doable.
  • Wall-balls took a bit. Sets of 10 or 5 to get through the first 35.
  • Rope climbs from the floor, I was able to do about 2 at a time. Knees were burning by this point.
  • Second set of Wall balls, I broke into 5 sets of 7. Consistency made it a bit better.
  • Single unders on this end were better. Did two sets of 50.
  • Last 100ft walking lunges is where I fell apart. Holding the weight overhead and doing the lunge became something my body simply didn’t want to do, so I dropped the weight, thrust an arm overhead, and did them without the weight.

Got all of that done in a tad over 22 minutes. Something around 22:15. Shannon was not far behind me at 22:34 or 22:44 and Sarah beat us both, finishing in less than 20.


Any workout that involves walking lunges is automatically on my naughty list. Dave Castro is an evil man when it comes to programming challenging workouts. And I’m glad to be done with it.

Something tells me we may see other regional workouts before too long. And that’s fine. Bring them on.

But no more today… I’m going to go ice a few body parts and get some more mobility work in. ๐Ÿ˜€

Great work Sarah & Shannon! And thanks Larry for the encouragement during the WOD. I really didn’t want to pick up that wall ball. ๐Ÿ™‚

Have a good day, folks!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideย your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. ๐Ÿ™‚

And good work everybody who came! Thanks Clare for a good challenge!

No More Walking Lunges Please

So today’s word is “ow” after doing a mess of walking lunges at lunch time. ๐Ÿ™‚

Being back to work this week, it meant I had to skip the morning class at the box and head to a mid-day one today. Noon saw me popping in with Brie for a class with Coach Drea. And Bill was doing some post-workout stretching when we arrived.

jumpropeTo warm up, we started with a 500m row and then did a little work with a med ball… 10 air squats, 15 front squats with the med ball, and 20 wall balls. When that was done, we did 3 minutes of jump rope practice — first singles and then some doubles. I’m still having issues with the double unders, but we may have accomplished one or two awkward ones.

From there we did a little rowing practice, adjusting how far forward and back we were in the seat. More upright, going from a clockwise 11am position (forward) to a 1pm (back) and watching when we straighten our legs. It was good info, which I started to use a little bit in the workout itself.

And what was the workout?ย 3 rounds for time of:

  • Row 50 calories
  • 150 double-unders
  • 50 walking lunges

So my row was between about 3:45 and 4:30 for all three rounds of 50 calories.

My double-unders were lots of practice. First with the whiffle ball trainers. Then with a rope and a combination of singles and doubles. And lastly just with doubles.

And the walking lunges… ugh. Even with knee sleeves, my left knee was ticked off every time it touched the floor.


I finished in a bit over 35 minutes. Brie finished in a bit over 32. I’m tired now. ๐Ÿ™‚

Tomorrow is rest day before the comp on Saturday with Jonathan. Should be an interesting time. Hopefully I’ll be conscious enough to write that up on Sunday. ๐Ÿ™‚

Have a great day and stay warm in the snow today folks!

Back to Work

It was good to have a week off for Thanksgiving, but I am glad to be heading back to the routine. The weekend was a weird mix of productivity. I was productive on things I wasn’t planning on getting done and unproductive on the things I was. Oh well.

Quick Macros Update

20130803-190716So I’ve been working on the whole “IIFYM” (If it Fits Your Macros) approach to food over the last month or so. I started at 231 and at one point was down to 227. But over the turkey day holiday I slipped a little – not on turkey day itself, but the day after. Consumed an entire package of Twizzlers at the movies. Oops. With that and some bread, I bounced back up to 229/230. Guess I’m human.

We’ll get back on track this week with tracking and watching calories again. If nothing else, that helps me stay on a more even keel. That and regular workouts.

And it looks like we’re going to do a macros-related effort at the box starting in January again (not that I’m planning on stopping in December). So we’ll go a bit more strict after the holidays and before the CrossFit Open starts in February.

Today’s Workout

With no workout over the weekend, I knew I needed to get in today – plus I just needed it to restart the routine.

ctybtzrvaaarlvxCoach Drea had a good sized class with me, Sarah, Joe & Anne, Rich, Carrie, and Jenny. We started with some mobility and then tackled a brief 3 round warm-up:

  • 10 calories on the devil’s tricycle or rower (I chose rower)
  • 10 air squats
  • 10 sit-ups
  • 10 ring-rows, pull-ups, chest-to-bar

I didn’t feel too bad doing this until we got done and started talking about bear crawls and walking lunges. Ugh. My knees hate lunges. Bear crawl would be interesting in conjunction with them.

The WOD?ย Complete as many rounds as possible in 20 minutes of:

  • 50 double-unders
  • 100 ft walking lunge
  • 100 ft bear crawl

jumpropeIf we didn’t have double-unders, we were supposed to do 10 good double-under attempts, finish it out as singles, and then keep going.

Some folks in earlier classes made it through 8+ rounds. That was what Drea wanted us to shoot for. And I have to admit I was laughing hysterically at that. I knew my knees wouldn’t let me do anything close.

bodyweight_walking_lungeI made it through 3 full rounds + the double-under practice + 75 ft of walking lunge. So 3+125.

And though I’m happy to say I managed a few double-unders in the first couple of rounds, I was lucky to string together singles after that. The lunges killed me. And my bear crawls gassed me but I was pretty quick at them actually (better than the workout on Friday at Ray’s).

So we survived Monday. Huzzah! Now back to work…

Great work everybody!