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…
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.
So what was the workout? It was a chipper for time:
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#
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.
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!
Like most weekends during soccer season, I never have a clue whether I’m going to be able to make it to the team WOD at Continuum until I’m actually inside the building. Today was one of those days.
Mickey finished her game at 9:40 and had plans with a friend afterwards that didn’t involve me, so I drove straight to the box with my gym bag in hand. Arrived at 10:01, changed out of my jeans, and started prepping for the insanity that Coach Jimmy had in store for us.
Robert was already there and ready to be my partner for the day. We also had other brave folks like Caleb & Adi, Brent & Nick, Darcy and her friend, and Clare & Carrie.
We started with a light jog, then did Jimmy’s warm-up inside — butt-kickers, high knees, toy soldiers, the works. Then it was time to scope out some floor space for a plyo box, a barbell, and a wall ball.
Today’s was a workout in two parts. The first part we “waterfalled” into — one partner started, then when they finished a part the other partner would go, etc. We decided to take the rower instead of the assault bike and Robert kicked things off.
30/25 Cal Row
25 Wall Balls 20/14#
15 Power Snatches 115/75#
10 Burpee Box Jumps 24/20″
5 Squat Clean Thrusters 115/80#
After the rest of the madness this week, I suggested that perhaps Robert and I lower the weight from 115# to 95#, so we did that. And though he did 24″ box jumps with his burpees, my knees were telling me that 20″ step-up-and-overs was just fine.
I was already feeling it by the wall balls, if I’m being honest, but we finished all of that in about 10 minutes or so and then moved into the second part of the workout:
100 Cal Bike/row and 60 Power Cleans 115/80#
100 Cal Bike/row and 40 Push Jerks 115/80#
100 Cal Bike/row and 20 thrusters 115/80#
Again, we stuck with the rower and a 95# barbell. And this part royally kicked my ass. I’m not going to sugar coat it.
We traded off every 15/25/or 30+ calories on the rower. Robert was much more efficient than I was there, so he chewed through that pretty steadily. But holy cow, you never really got a chance to recover.
Power Cleans, I think we divvied up pretty evenly. Push jerks, he did 28 and I did 12. And thrusters, we both took 10. The only movement that felt even remotely “ok” was the push jerks.
At the end, after 42 minutes, I was pretty much dead. But I didn’t know how dead until I got home. It didn’t take long for the “crossfit cough” to kick in.
We chatted for a while and everybody cleaned up and headed out. I stopped by Starbucks for an “Iced Dirty Chai with Almond Milk” and got home about noon, where I simply sat on the couch and took my shoes off. I believe I stared into space for a good 20 minutes.
A little while later, I went and lied down thinking “maybe a 20 minute nap will help.” Um, no. I pretty much crashed from 12:30 to 2. I’m still feeling it in my lungs.
So here’s my theory.
The continual rowing never provided an opportunity for recovery time. Some folks can “recover” during a run or the row, but I haven’t quite managed that feat yet. As a result, when I hit the next movement, my body was already at a high breathing & heart rate and I couldn’t calm my system enough to approach things as rested I would have hoped.
The only way to fix the issue there is to get to a point where I can “actively recover” during some of those cardio-based movements like running or rowing. Just not sure I’m going to get there. 🙂
The other part of the issue was this was my fifth workout this week. I only took Wednesday off (was kind of bummed I missed “Cindy” actually). I’m guessing I may be pushing my limits again!
This was a killer workout, Jimmy. Thanks for that. 🙂
Weekends during soccer season are very hit and miss for us as far as the Saturday Team WODs at CrossFit Continuum. We try to make it whenever we can. And today, Ev and I were lucky enough to be able to fit it in.
We arrived along with about a dozen other people for Coach Clare. She had a good workout planned for us. But first, we had to do the warm-up. 🙂
So we did a brief 200m jog and then came in. She told us to find our partners and get a stack of three weights (10#s or 15#s preferably). Robert and I paired up and he grabbed a trio of 15# plates for us.
And then Clare had Robert demonstrate the exercise. Stand on a plate, chuck a plate ahead, jump to the second plate. Partner 2 then gets on the first plate, hands the third plate to Partner 1, who chucks it forward and jumps to it. Partner 2 then steps to the plate their partner was just on, grabs the plate they just left, and repeats. The last team to get past a designated line had to do 5 burpees. Oh, and the ground was “lava.”
Robert got a bit overzealous at first, chucking the plates really far away, which made it very difficult to hop to and grab behind us. But we eventually figured out that shorter, more frequent hops were better.
And I’m not too proud to say that my hands got “burned” in the lava a few times and nobody did the burpees at the end, but we had a fun time and were almost, but not quite, the last team across the line.
Once that was done, we put away those plates and got out the rest of the equipment we’d need. A heavy kettlebell (53# for us). A medicine ball (20# for us). And we got out the tires we’d be using for tire flips. Though we originally went with the lighter of two tires, we eventually went with the heavier one — I nicknamed “the Titan” since it was a “Titan” tire and it had a cool Greek myth idea. 🙂 Flipping a Titan is a very Greek god kinda thing. 🙂
The workout was a 2 round metcon for teams of 2 where we were going for as many reps as possible.
5 minutes at each station, as many reps per movement as possible
Station 1: Wall balls 20/14#
Station 2: Tire Flips
Station 3: Kettlebell SDHPs
1 minute rest between stations
Robert and I started outside with Station 2 (Tire Flips), then went in order — so Tire Flips, Kettlebell SDHPs, Wall balls, repeat.
55 Tire Flips
140 Kettlebell SDHPs 53#
60 partner wall balls (bouncing the medicine ball to each other in sets of 10) 20#
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?
I 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. 🙂
When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:
10 Russian kettlebell swings (just to eye level)
10 kipping swings on the rig
From there we took a look at the workout itself:
50 box jumps
50 kettlebell swings
50 wall-ball shots
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:
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)
We were able to break it up into as many as 4 rounds, so I used this progression:
I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. 🙂 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. 🙂 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!
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.
Yup. 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. 🙂 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. 🙂
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.
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.
Though I actually headed in for a Friday Hero WOD (amazing, I know, because usually I skip ’em!), I want to cover a few other things first… (Sorry, but this is a long one.)
This has not been the best week. Last week wasn’t the best week ever. And yet, even in the craziness, I really want to keep chugging away at my fitness goals. But what are those goals? That was the question that came up this week amidst the meetings, scheduling issues, and general lack of motivation. What is my “why” for training these days?
When I started, my goal was simply to get off my butt and start moving again. As a computer geek and writer who works from home, I do a lot of sitting. And it was taking its toll. Thankfully I had help finding crossfit from my wife and friends.
Once I got started on my crossfit journey, it became about nutrition – switching to a paleo lifestyle, cutting out a lot of crap from our diet, and generally cleaning up what we consume on a weekly basis. Though we’ve ebbed and flowed a bit over the last 4 years, we’ve tried to remain fairly paleo when we put in the effort to do so. So that’s been a good change.
In 2013, I started at 248 pounds and got all the way to 201 at one point. Now I hover between 225 and 230 fairly regularly. I’d love to get down to 210 or 215, but inconsistent eating has made that a challenge. 🙂
As things progressed, goals have shifted here and there. First, it was PRs. I went “heavy happy.” Or as I call it “let’s get frustrated when we plateau or our max lifts fade over time with injury or misuse.” Then it was “let’s learn some new skills” like pull-ups and handstands. Then it was “my running sucks, let’s work on that…”
And lately I’ve been struggling with body parts not allowing me to move as well as I’d like. Or with wacky mental states brought about by work or emotional stresses. Or generally not being able to work with folks and not slowing them down when we partner up here or there.
I guess what I’m saying is I’ve been kind of all over the place. 🙂
That led to a great chat with Coach Drea on Thursday.
A Changed Focus…
Yesterday’s workout involved short sprints — a lot of them. And my history with sprinting is full of perilous tales of injuries, exhaustion, and nightmares of suicides during basketball practices in junior high school. My negative relationship with running in general really began even earlier than that with trying out for Little League baseball and sucking wind due to childhood asthma, throwing up after every practice. Sprints in junior high were better, but still sucked.
To say the least, I really don’t like running even though my running has improved over the last year. It has a long way to go. My knees and hips don’t like it much, and I have a tenuous relationship with those parts of my anatomy already.
So I suggested that perhaps it was a good day to sit down and chat with Coach Drea about where we go from here.
First, we covered the Lurong Challenge and the benefits of going with a macro reboot to our nutrition at home. Long story short, it didn’t work for Ev because of the measuring and it didn’t work for me because I don’t think we have the numbers right. We’ll play with the numbers and I’ll try and continue with macros as we work to stay a bit more paleo with some rice and sweet potatoes added for good measure.
It was good as a reset. Workouts didn’t work well for us for a variety of scheduling reasons, but it was still a good opportunity to just get our lives back to a bit healthier eating.
Second, we chatted about my general lack of focus during workouts these days. Some of that is emotional, which I think has been masked for years as I increased my use of alcohol as a calming agent. That’s just my opinion, but I have to say it’s been very interesting cutting alcohol down to maybe once a week and watching my mental state during the week. Sleep has been more productive idea-wise than in a very long time even if it’s not exactly “better” as far as length of sleep or recovery.
I had a workout where my head really wasn’t in the game though I tried (see “Some Days Just Don’t Work Right“). And I just got frustrated with my performance. Heavy wasn’t good that day. And everything I did just got in the way. So I knew something needed to change.
Go Lighter and Faster
Drea suggested something I hadn’t really pondered much. Going light and focusing on quality of movement and speed.
Now the one thing I’ve maintained all the way along the way during my crossfit journey is that I’m not fast. In fact, I cringe whenever a coach tries to tell me to move faster. And Drea knows this all too well. 🙂
That said, recently I came to the realization that scaling isn’t a bad thing. But I typically work my way down from Rx weights, not up from Level I weights. And even then, I typically try to go as heavy as my body will allow on any given day.
Shifting to starting at the bottom again was an odd thought.
We chatted about the fact that even though we know we should scale sometimes, we find ourselves almost using that as an excuse when we talk about our performance. Drea even mentioned she’s working on that herself – like scaling down this week’s Double Grace and kicking ass with the lower weights. She got complimented on her time and she caught herself saying “thanks, but I scaled” — I fall into that all the time. (Not getting complimented, but adding the “but I scaled” phrase many times.)
I know I fall into the trap of “it’s not Rx so it doesn’t count” but if we take the idea that even though it’s a programmed workout, it’s OUR workout every time… that changes things.
So she suggested that I start back at the ground level again. Go with lighter weights for barbells, dumbbells, and medicine balls on those days that we do metcons. The goal there is to focus on good movement, larger sets, and faster times. But keep up with strength training on our heavy days.
I have to admit to balking a bit at the word “fast.”
We talked about today’s workout and attempting to get through three rounds — doing wall balls with a lighter ball and doing them unbroken, lightening the deadlift weights and focusing on doing good touch-and-gos, and working on just keeping moving through the burpees.
Um. Sure. I nodded, smiled, and agreed to come in for Friday’s workout. Light deadlifts? Sure. Lighter wall balls? Sure. Burpees or bar-over-burpees? Ugh.
That said, it was a good chat and I ended up with some things to try. So thank you Drea!
Friday’s Workout – Scotty
Friday’s workouts are always hero WODs. And 9/10 times they include running, so I typically avoid them like the plague. I’m not afraid to admit that. But every once in a while one comes up that doesn’t include running and looks hard, but doable.
This was one of those.
My daughters were supposed to go do this one with me, but they decided to sleep in this morning. I can’t say I blame them. 🙂 Coach Drea had an interesting group today… Jonathan & Sarah, Larry, Jed, and myself.
(As a brief confessional aside, I somehow managed to not eat this morning. So I was operating on a Spark drink and a Red H Nutrition “Hustle” pre-workout drink going in today. And afterwards I did a Progenex Recovery protein shake, followed up by an iced coffee with almond milk creamer — yeah, I’m not doing hot on the whole food thing today. Not sure I “hustled” much on the pre-workout either. 🙂 )
We started with some banded hamstring stretches and then did a little 3 round warm-up:
400m row (or something similar on the assault bike)
20 fast step-ups on a box (24/20″)
I rowed and did 20″ step-ups, which was fine.
We went from there to warm-up with an empty barbell and add weight over 5 warm-up rounds of a few reps to get to our working weight for the workout.
“Scotty” Hero WOD
11 minute AMRAP
5 deadlifts (315/210#, 275/185#, 155/105#)
18 wall balls (20/14# or 10/8#)
17 burpees over the bar (or straight burpees)
I warmed up to 175#, which felt ok doing touch-and-go, and used a 14# wall ball. So definitely attempting to go with Drea’s idea of bigger sets, more reps, faster cycle times.
What I found was 5 deadlifts was easy and though the 18 wall balls wasn’t easy, it was doable at the lighter weight. I even managed the first set of 18 unbroken. The second set was split in two chunks of reps I think. And that third round was miserable, broken into many smaller sets.
It was the burpees though that killed me very quickly. Usually bar-over-burpees are easier for me to get through, simply because I’m not standing all the way up in every burpee. But today… Wow. Not today. I was doing 2-4 at a time and struggling even with that.
Got through the first round and Drea suggested just stepping over the bar, not even jumping. I did that for the second and third round.
Made it through 2 rounds plus 27 reps — so I got through the deadlifts and wall balls of the third round, but only 4 burpees.
Yesterday, Drea said to shoot for 3 rounds. I was close…ish. 🙂
Great work everybody. Jed was a beast and got through 4 or 5 rounds I think. Not sure how anybody else did, but they were humming along on the other side of the room. 🙂
Thanks for the encouragement Drea. We’ll work on trying to speed up a bit. It definitely puts a different emphasis on my workouts, let me tell ya!
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 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.
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.
Going in, I knew that a couple of things were going to slow me way down:
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.
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. 🙂