Tag Archives: walking lunges

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. 🙂

I was not alone in the 8:30 class today, though Mickey stayed home to sleep in. Darn teenagers. 🙂 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 shots (30/20# ball)
  • 100 double-unders
  • 100-ft. dumbbell overhead walking lunge (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. 😀

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

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 outside 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. 🙂

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. 🙂

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? 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. 🙂

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. 🙂

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? 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!


Overhead Walking Lunges Stink

Let’s see… yesterday was all overhead so why wouldn’t we continue on Tuesday with more overhead? Yes, let’s.

PullupThough my lovely wife was working today and couldn’t join me this morning, I made it in (almost late) for an 8:30am class. Coach Drea only had three of us to contend with – me, Todd, and Connie. Apparently earlier classes had to divide and conquer, spreading out across the rower and the assault bikes, so we were a little simpler logistics-wise.

We started with another lovely warm-up. Three rounds:

  • 10 calories on the assault bike
  • 5 inch-worms
  • 5 pull-ups
  • 5 Spider-man lunges (each side)

Is it bad when you’re tired after the warm-up? 🙂 I was amused when my right shoulder popped on the second pull-ups and I was dragging butt behind Connie & Todd. Todd just got back from vacation – he would have slowed down a little! HA!

25pound-dumbbellFrom there we jumped right into this 25 minute workout for rounds and reps:

  • 25 one-armed overhead walking lunges with a dumbbell
  • 25 calorie row
  • 25 weighted sit-ups with the same dumbbell

There were of course a few scales, but I tried Rx with a 35# dumbbell and bailed quickly. That wasn’t going to happen. A 25# dumbbell was tough enough. And I knew it would be the lunges, not the rowing or sit-ups, that would cause me grief.

I was right. Go figure.

Right-side was fairly steady, if uncomfortable and slow to lunge, with a 25# dumbbell. Left-side didn’t want to cooperate at all. Eventually Drea came over and suggested that I try and front-rack it on the left side, just avoiding the overhead lock-out. I eventually just rested the dumbbell over the left shoulder and kept my hand on it. But it definitely wasn’t pretty.

I made it through 3 complete rounds, plus 25 lunges and finishing the 25 calorie row just as time expired. So my score was 3+50. I’ll take it. I paused in a few places to adjust, but I never stopped.

Meanwhile both Todd & Connie got 5 full rounds done and were into their 6th. They killed it. 🙂

Great work folks! I’m sure the 9:30 class had fun with it as well!

Thanks Drea!

Lunging My Knees Away…

So after doing Freestyle Fran and back squats yesterday, what should we do today?

rock-tape-knee-sleevesWhy… Bench press, double unders, and walking lunges of course!

There are a whole host of movements in crossfit that hurt my knees at times. We do a lot of squatting. And that has improved my leg strength greatly over the last few years but it does still hurt at times. Lunges are one of my least favorite movements.

So what do I do about it? Complain? Sure. But I still do them of course and work to find the most efficient path possible.

Oh, and wear knee sleeves. 🙂

Let’s get back to today… So amazingly I got to work with my wife today, which is always a pleasant surprise. And we had Danielle, Todd & Melissa, Andrea, Monica, Samantha, Ashley, and Jake… It was a pretty big class for Drea. Plus while we were doing our thing Larry was doing his as well.

Barbell_Bench_PressWe started with a 400m jog and then did some grasshoppers to a 30 second plank hold to 10 push-ups before doing some sotz press with a PVC pipe. From there we dove right into bench press.

Today we were going for a one rep max. My old one rep max is 230# and on the drive in I told Ev I wasn’t feeling particularly strong today.

Todd and I paired up. He made it to 205# and helped slightly with my really ugly 225#. We both stopped there. And then I spotted Jake as he worked his way up to 375#. The man is a beast!

Ev made it to 105# working with Danielle. And Danielle hit 130#.

1bd3eiOnce everybody was done we cleaned up and got out our jump ropes for the next part of the challenge…

  •  Complete as many rounds as possible in 20 minutes of:
  • 100 double-unders (or 90 seconds of double-under practice)
  • 100-ft. walking lunge

I did a lot of double-under practice today. But it paid off. I got one. Though I’ve had coaches tell me they’ve seen me do them before, today I legitimately felt like I hit one. It was a nice feeling. And then I wasn’t able to repeat it – but that didn’t sour my mood at all. I got ONE!

But it was those walking lunges that killed me. Holy cow. 100 feet seemed like forever.

I took a different approach today though. These were un-weighted lunges so it was just up and down, up and down… I tried to go 25 feet, pause, repeat. And that worked pretty well. Towards the end it was more a step or two before pausing and starting again, but at least once in every lap I did a 25 foot chunk without stopping.

That was an improvement.

By the end I got through 6 complete rounds. Danielle wasn’t far behind me. And Ev managed a full minute of double under practice for round 7.

Everybody did awesome. Great work!

Now I’ll go back to walking like an old person for a few hours while my knees recover from the abuse… Good thing I had those knee sleeves to act as a bit of padding!!

A little Mary for Monday

So I skipped Friday’s workout but did an hour of yoga with my family over at Crossfit 719 with yogi Ridds on Saturday. Had another rest day yesterday and knew it was time to head back to the box today!

14ozcrToday we were going for a new 1RM squat snatch and then doing Mary XXX, which I will describe shortly. The whole Fitzpatrick clan made it in today to work with Coaches Larry & Drea: myself, Ev, Mickey, and AJ. We were joined by a large crew – Deana, Jenny, Debbie, Monica, Daniel, Dee, Connie, Melissa, and Lisa. And we saw the 8:30 crew finishing up when we came in.

Larry had us start with a 400m run and then we did some shoulder mobility – PVC pass thrus of a couple of types, some Sotz press, and then some overhead squats before starting to work on our squat snatches.

We had 12 minutes to work to a new 1RM for the squat snatch. We’ve been working on it for a while, but I’m still fairly uncomfortable with any of the squat movements (squat clean, squat snatch, etc.). I started with 95# on the bar, bumped it to 115# and fell on my butt before getting it up once. Bumped it to 125# and failed the first time before getting it the second time pretty smoothly. And then I attempted 135# a few times to no avail.

snatch5So my new 1RM max squat snatch is 125#. My 1RM max hanging power snatch is 145#. Eventually the two may meet. 🙂

Once that was done, we set up for Mary XXX. It’s a 20 minute AMRAP set up like this:

  • 10 handstand push-ups
  • 20 single-leg squats, alternating
  • 30 pull-ups
  • 15 handstand push-ups
  • 30 single-leg squats, alternating
  • 45 pull-ups
  • 20 handstand push-ups
  • 40 single-leg squats, alternating
  • 60 pull-ups
  • 25 handstand push-ups
  • 50 single-leg squats, alternating
  • 75 pull-ups
  • 30 handstand push-ups
  • 60 single-leg squats, alternating
  • 90 pull-ups

That’s the Rx version. I did level II, which was:

  • 5 handstand push-ups
  • 10 single-leg squats, alternating
  • 10 pull-ups
  • 10 handstand push-ups
  • 20 single-leg squats, alternating
  • 25 pull-ups
  • 15 handstand push-ups
  • 30 single-leg squats, alternating
  • 40 pull-ups
  • 20 handstand push-ups
  • 40 single-leg squats, alternating
  • 55 pull-ups
  • 25 handstand push-ups
  • 50 single-leg squats, alternating
  • 70 pull-ups

But I revised the single-leg squats (which I can’t do unless I’m on the rig or going to a box) to what replaced it in the level I version – 10 walking lunges, alternating.

pablo (4)Here’s what I managed:

  • 5 HSPU
  • 10 alternating walking lunges
  • 10 pull-ups
  • 10 HSPU
  • 20 alternating walking lunges
  • 25 pull-ups
  • 15 HSPU
  • 30 alternating walking lunges
  • and 20 of the 40 pull-ups
  • Total = 145 reps

I’m definitely not fast. But I felt pretty good through everything but the pull-ups after that first round. I even managed strict HSPUs on a 15# plate with an ab mat without killing myself. Those pull-ups though… After a while, doing 5 in a row was a challenge.

That said, I kept on moving. One rep at a time.

Great work everybody!