Tag Archives: wall balls

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.

writinghand

The day started with my writing “seminar” at the box, with an attendance of one. 🙂 Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. 🙂

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. 🙂

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

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Let’s make it a little harder…

First, let’s just say how much I love wall balls. I don’t. They’re like sneaky thrusters. Ugh. Second, I do like occasionally being the only person in a crossfit class UNLESS you tell your coach how much you hate wall balls and she tells you you may hate the more when we get to this workout… Yuck!

So I headed in today and I was it for the 8:30 class. Coach Drea, little Noah, and I tackled things today.

simon-game
Anybody remember this game? 🙂

We started with a warm-up that would have been more fun with more people, but she called it a “memory” warm-up. Essentially you jog back and forth across the gym adding 5 reps of some new movement each time, trying to remember all the movements you did before. At one end, I added a movement. And at the other end, Drea added one.

  • 5 air squats
  • 5 air squats + 5 push-ups
  • 5 air squats + 5 push-ups + 5 kettle bell swings (I think I grabbed a 45# kettlebell)
  • 5 air squats + 5 push-ups + 5 kettle bell swings + 5 sit-ups
  • 5 air squats + 5 push-ups + 5 KBS + 5 sit-ups + 5 jumping jacks

You get the idea. I think that was it. 🙂

Once that was done, it was over to the rig for some wall ball warm-ups. Why you ask was I going to dislike Drea for this workout? Because she wanted me to go up to a heavier wall ball for it… Yay! Not. 🙂

t-rex-hates-wall-ballsWe warmed up with a 20# med ball and moved up to the 25# Khalipa ball.

The workout?

  • 100 wall balls for time

The time domain? 8-10 minutes she said. And if I got really slow with the 25# ball, she’d bump me down to a 20# ball. Spoiler: I never moved to the lighter ball.

My goal was to go with 10 rep sets as long as I could manage. Turned out that was about 4 rounds. By round 5 I started dropping about every 5 or 6 reps. Towards the end I was dropping every 3 or 4. Breathing was a challenge and my quads were burning. 🙂

My time? 10:19 with the heavier ball. I’ll take that. It was in line with my last Karen time (150 wall balls for time with a 20# ball), which was about 15 minutes. So doing it with a heavier ball was a good sign. I also felt a bit more consistent in how I approached it – breaking it up into smaller chunks with better pacing.

Ultimately, I’m still alive. 🙂 Thanks Drea!

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). 🙂

Post-Open Team WOD

So there was a bit too much celebrating after getting 18.5 done last night. I won’t lie. Made getting up this morning a little rough!

However… Ev, AJ, and I headed into Continuum for today’s Team WOD and were not disappointed. We were joined by Drea & Jimmy, Lara, Bri, Vanessa, Brent, Steve, Mike, Nancy, Lisa, Megan & Evan, and a bunch of other folks. Was a good turnout after the night before!

always-warm-up-thoroughlyWe started with a little warm-up:

  • 2 rounds
  • 50 single-unders
  • 10 PVC pass-thrus
  • 10 light Kettlebell swings
  • 10 light Kettlebell front squats

And then we did some skill work with burpees, sumo deadlift high pulls, and one or two other things. We were pretty ready to go by the time we were done.

The workout was in teams of 3:

  • For time
  • Run 800m carrying 45# plate
  • 75x Wall balls
  • 75x Burpees
  • 75x Sumo deadlift high pull (95/65#)
  • 150x Squats
  • Row 1500m

t-rex-hates-wall-ballsEv, AJ, and I made a team and swapped the row and run, choosing to start with the row and end with the “run.” And I have to say we did pretty well, finishing last at 30:42 but finishing.

  • Wall balls were pretty consistent – 10# wall balls for Ev & AJ; 20# wall balls for me
  • Burpees weren’t too bad for me – I felt able to bounce down and up with two legs each time, doing sets of 10 or 15
  • SDHP was at 95# for me, 35# for AJ, and 55# for Ev. We did pretty well with these and I even did 5 extra reps because I lost track of where we were with numbers 🙂
  • Squats were squats, knocking those out in sets of 20 or 30 was decent
  • We split the row into three 500m rows and my rotation I think I was done in about 1:48 or so.
  • The “run” was most definitely a leisurely stroll as we made our way around the 400m course twice, passing the weight back and forth as needed

And then afterwards we helped move everything away from the walls so they could repaint over the weekend. I look forward to seeing how it all turns out!

Great work everybody this morning! Was a fun workout that didn’t involve the rig or handstand push-ups. Bravo! 😉

Damn you Castro, 18.0 edition

Just about every year for the last few years, I’ve cursed at Dave Castro from afar like many crossfit athletes. This year it just started earlier than I expected with the weird 18.0 announcement that came this week. (BoxRox had a good overview of the new movement standards that Castro has introduced via 18.0. See it here.)

1l7ocy

Let me be clear though. The Open doesn’t start for another month. I have signed up for the yearly entertainment and purchased a new t-shirt for the occasion, but like most of us had no idea Castro would spring this one on us.

And, in typical team WOD fashion at Continuum… one workout is never enough. So we had two parts of today to look forward to. 🙂

I went in with AJ (she has a sprained knee and one hand in a brace, so she didn’t workout but she took some great pics I’ll share on FB!). And I partnered with Jonathan and Robert. We did a modified version of the week’s warm-up and there were LOTS of us. Monica & Dan, Brent, Megan & Caleb, Jimmy & Drea, Lisa & Nick, Bill and his family, Vanessa, Stacy & Shaun, Larry, Isaac, Darcy, Robert, Jonathan, and more… the place was hopping!

18.0 – Dumbbell Snatches and Burpees

35pounddumbbellsOnce that was done, we got organized in groups of 3 to do 18.0 first. One person would do it at a time, while one was the “judge” and one rested. Mostly the other two just stood around shouting encouragement or sarcastic remarks. 🙂

  • 8 Min Time cap each person
  • 18.0
    • 21-15-9
    • Dumbbell or KB snatches #50/#35
    • Burpees Jumping over dumbbell or KB

We scaled from a 50# dumbbell to a 35# dumbbell and that was the easier part for me, so I probably shouldn’t have scaled. 🙂 Burpees were rough, but I prefer this style of burpees because I don’t have to stand all the way up.

Dumbbell-Single-Arm-SnatchHere’s how it went:

  • Jonathan: 5:53
  • Me: 5:37
  • Robert: 6:19, with about 15 extra snatches at the beginning because he thought it was 21 each arm.

To say I was surprised I beat those two is an understatement. I heard Jimmy did it with a 50# in 5:23 and Bill was in the 4 something range. And I was nowhere near the 8 minute time cap.

Now, I immediately suffered the “crossfit cough” after the workout because my lungs were on fire. But I did it. 🙂

Open Season Prep – Sprints & Wall Balls

The next part didn’t go so well.

We had a 2 minute “rest” between parts and then did…

  • Open Season Prep
  • 20 Min EMOM
    • 50 M Sprint (25 M in and out)
    • 7 Wall Ball 20/14
  • Each person will perform the couplet. Run together – WB one partner then the other.

This was a complete mess. We had people all over the place and I don’t think we were anywhere near doing it “correctly.” Jonathan ran with his son Aaron and did essentially “baby wall balls” with him, throwing him in the air multiple times each round. (He said Aaron weighed about 30#, so that was more fun for the kid than for Jonathan. 🙂 )

I only sprinted one of the 20 rounds because Darcy suggested an impromptu “race.” 🙂 But I did run all but one of the 20 rounds, which was pretty good.

Wall balls-wise wasn’t quite as good. I did 7 wall balls for a while, then that dropped to 5, and towards the end I was doing air squats in the parking lot in sets of 7 or 10. And one round, I did a front squat holding AJ (about 135#).

So it was a goofy mess, but a good one. Lots of babies tossed in the air it seemed, and I have no idea how to score the darned thing.

The Aftermath

When we were all done, Bill told us the coaches wanted to have “athletes of the week” again and warned us to be ready to possibly answer a few questions (no essay answers, just a few words). And Drea said they were really happy with the results of the Challenge so far.

I have to say I’m happy with my challenge results. Started at the end of November at nearly 231 pounds and was down the other day to 217. And staying with it has been a bit easier because it’s more forgiving than other things we’ve done. You don’t get penalized for bad days, you just don’t get points on those days — and then you do better the next day again. Every day is a new chance to start over.

Eat less crap and sugar. Eat more veggies. Drink less alcohol. Drink more water.

Pretty easy.

Thanks for a crazy day, Jimmy & Drea! And thanks for being my partners in Castro’s damn 18.0, Jonathan & Robert!!

Have a great weekend!

30# Wall Balls are for the (really strong) Birds

What was I thinking? My quads and butt still hurt from yesterday’s workout but I still made it in this morning for a workout with my wife. She had the day off, which gave me motivation to go.

rat-everything-hurtsWe made it in for the 8:30 class with Coach Drea and were joined by Todd, Logan, and Maria. We were all groaning during the warm-up, so I knew it was going to be a doozy. But we added a bit of extra mobility (some couch stretching) so maybe that would help?

After we were done with the warm-up, we worked on wall ball mechanics. Yes, good old wall balls where you essentially do a thruster with a medicine ball and push it up a wall to a 9, 10, or 11 foot target. I warmed up with a 14# ball and then grabbed the 30# for the workout because Todd grabbed the 25# ball, darn him. 🙂

But it wasn’t just wall balls — there were strict pull-ups too. And I can do a few, but 8 in a row is a bit out of my ball park so I opted to have a band ready (wide green + skinny blue).

rogue-black-med-ball-web6_1
This would have been preferable to the 30# ball I used today. 🙂

What was the workout? A lovely little metcon:

  • 10 minute AMRAP
    • 16 wall-balls
    • 8 banded strict pull-ups
    • Performance: 30/20# ball to 10-ft. target
    • Fitness: 4/10# ball to 10-ft. target

Wow. That 30# ball was a struggle. I managed to get 3 or 4 wall balls strung together a few times, but it hit the ground a ton and there were a lot of 1 or 2 rep chunks. There were even a few no-reps I had to redo when the ball missed the wall entirely. A few may have been around the 11 foot mark, but most were at 10 feet I think.

In 10 minutes, I only made it through 2 complete rounds — but almost got through a third with 16 wall balls, and 4 banded pull-ups.

Not bad for the 4th workout of the week. 🙂 Great work 8:30!

Nap time!

Challenging Chipper

There are a bunch of terms and acronyms in Crossfit that get thrown around… Metcon. AMRAP. Chipper. Today was the last one. (For some good definitions, check out this page from Iron Hero Crossfit.) And we definitely chipped away at it a few reps at a time…

1z399v

It was another crazy day at my house with half my family heading out on a trip, but I made it in for the 8:30 workout with Coach Bill today. And we had a fun group – Logan, Todd & Melissa, Carrie, and Lara. So we started off with Nicole’s warm-up before doing a bit of box, barbell, and medicine ball work to get ready for the movements in today’s WOD.

We did quite a bit of work on pistols off the box today — and I have to say I definitely still struggle with them, but I’m starting to get a bit better — maybe. 🙂 Beyond that, we did some work with deadlifts, cleans, and front squats — with a medicine ball at first, then an empty barbell eventually adding a bit more weight.

For some reason, I really struggled today with simply shrugging with the bar. Worked fine with a medicine ball, but as soon as I got a barbell in hand it went wonky. Pulling too soon most of the time. So though the workout called for 135# at the performance level, I tried 115# and didn’t look all that hot, so Bill had me shift back to 95#. No arguments from me.

1z3bh1So what was the workout? It was a chipper for time:

  • 40 single-leg squats, alternating
  • 35 wall balls (20/14# performance, 14/10# fitness)
  • 30 box jumps (24/20″ box performance, 16/12″ box fitness)
  • 20 deadlifts (135/95# performance, 95/65# fitness)
  • 15 power cleans
  • 5 front squats

I ended up doing somewhere between performance and fitness, so let’s just call it “fitness.”

  • 40 pistols off the box, starting with a 20″ box for the first 20 and shifting to a 24″ box to emphasize control of the leg on the downward path
  • 35 wall balls (20# medicine ball)
  • 30 box jumps on a 20″ box (combination of a handful of box jumps and mostly step-ups)
  • 205 deadlifts @ 95#
  • 15 power cleans @ 95#
  • 5 front squats @ 95#
  • Time– 11:05

This particular combination of movements — pistols and wall balls — really creamed my knees to the point where box jumps were awkward and dangerous. I nearly fell on my first one and really only did about 5 before I shifted back to step-ups. Deadlifts weren’t bad, but power cleans were a struggle with the shrug again, and the front squats weren’t awful.

1z3bln

I did break up the wall balls more than i wanted, though had a couple of sets of 10 mixed in with some sets of 3-5. I’m a little gun shy of having the ball smack me in the face again, so I was way too far away from the wall. But other than that I kept moving pretty well. I did break most of it up, but in decent sets without a ton of rest between them.

Long story short, my knees are ticked, but I did ok. 🙂

We’ll see what tomorrow’s workout is before I determine whether I’m going or not. 🙂 But I will be there Saturday for the gymnastics class ahead of doing an online event for an online gaming convention I’m participating in.

Great work today folks – you all moved right along! And thanks for the encouragement Bill!