Tag Archives: weight vest

running and climbing

It’s nearly 1am on Sunday and I’m not sleeping, so I might as well get something done. Yesterday I went in with AJ for the 10am Team WOD and we did ok I think. 😉

We were not alone — Coach Drea had a bunch of us milling about. Marino, Caleb, Lisa & Nick, Larry, Jimmy, Lara, Stacy, Scott, Ryan, Heather, and maybe a few others? I’m a bit fuzzy now. 

We did a jump rope warm-up… 

  • 3 rounds
    • 20 seconds of single-unders, 10 seconds of rest
    • 20 seconds of double-under practice, 10 seconds of rest

I think I may have managed one double-under, but that was it. 🙂 After that we did a series of skill warm-ups for power cleans and thrusters before we got all of our equipment together and tackled the workout.

  • 31 Heroes WOD (read more here)
  • 31 minute AMRAP for teams of 2
    • 8 thrusters (155/105#, 115/80#, 75/55#)
    • 6 rope climbs (or progressions)
    • 11 box jumps (30/24″ or 24/20″)
    • While partner 1 runs a 400m weighted run (sandbag, med ball, weight vest, etc.), partner 2 works on the triplet — when partner 1 is done, switch…

AJ and I scaled this a bit so we could keep moving:

  • 31 minute AMRAP
    • 8 thrusters (95# for me, 55# for her)
    • 6 rope climbs (she has two broken toes, so she did a few rope climbs and some progressions; I tried to do as many rope climbs as I could but transitioned to knees to elbows on some)
    • 11 step-ups to a 20″ box
    • AJ did 2 minutes on the assault bike and I did 400m runs with a 20# weight vest on

So how’d we do? Well, I don’t think I’ve done that many rope climbs in a while and my feet got lost after a while. I probably managed at least 15-20 rope climbs as well as a mess of rope knees-to-elbows. AJ got stuck with most of the thrusters, though I did one full set of 8 and a partial set of 2 (same with step-ups).

Most of my time was spent running. It went something like this:

Even 20 pounds made those runs even more of a challenge… and some folks ran with 30 or even 40+! 
  • run 400m (only round I did the whole thing) 
  • run 100m, walk 200m, run 100m (200m)
  • run 150m, walk 150m, run 100m (250m)
  • run 150m, walk 150m, run 100m (250m)
  • run 100m, walk 150m, run 150m (250m)
  • so I ran nearly a mile with the weight vest and walked the rest

We made it through a bit more than 6 rounds, but counted that many at least. 

It was a good challenge today and AJ did awesome despite her broken toes. 🙂

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Running Weightless

Hi, my name is Brian, and I am not a fan of running. Never have been. I’d rather stop and fight the bear or zombie when push comes to shove. So why did I find myself running three miles this morning?

silly-walkDamn fine question.

Didn’t make it in yesterday for a 4:45 workout, but I thought about it briefly before getting distracted. I do need the double-under practice. 🙂

But this morning, I made it for the 8:30 class with the whole Fitzy clan. Coach Lara was impressed that we all made it in for a running WOD, and I told her we all started complaining about it about 10pm last night so we got most of the really vocal bitching out of the way. 🙂 We were joined by Dave, KB, and Melissa.

Started with a 200m jog and then some of the Hinshaw Warm-up (what I call the Ministry of Silly Walks) before choosing a weight vest and starting today’s fun.

Today’s workout was for time.

  • HERO-Martin-Barreras_3
    Command Sgt. Maj.Martin “Gunny” Barreras

    Gunny

    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • Competitor: 50# vest
    • Performance: 25# vest
    • Fitness, reduce to 800m runs, 20# vest, and 30 push-ups and sit-ups in the same form

“Gunny” is named for Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona. He died of wounds during an attack on his unit in 2014. He was most well known for his contributions to the successful rescue of Jessica Lynch in 2003. You can read a bit more about Gunny in the post at the CrossFit main site.

There are a few key things here.

  • Running is not my thing, but I’ve been getting better at it.
  • I’ve never worn a weight vest.
  • I’ve never RUN in a weight vest.
  • 3 miles is almost the length of a 5k.

time-371226_640So how’d I do?

  • Mile 1 – wore a 20# weight vest and ran/walked a mile in 11:05
  • Did normal push-ups slower and slower in sets of 10 and then 5. Sit-ups went fine
  • Mile 2 – wore a 20# weight vest and walked the whole thing
  • Did a mix of knee push-ups and regular push-ups in sets of 5 and 10. Sit-ups went fine
  • Mile 3 – stripped off the vest and ran most of the mile
  • Total Time: 49:09

I’ve never gone that many miles as part of a workout before and honestly I’m very happy with my time. Actually that’s an understatement. I’m thrilled with my time, but that just may be the endorphins talking.

rockypr-300x213How’d the rest of the clan do?

  • Mickey – 44:37, 10# weight vest and knee push-ups
  • AJ – 51:10, 10# weight vest and knee push-ups
  • Ev – 52:16, 20# weight vest and knee push-ups

Long story short, that’s 12 miles for the Fitzy family today. I think I am done running for now. 🙂

Great work 8:30 class and thanks for the encouragement Lara!

Our CrossFit Family is Goofy

Sure, there was a workout today. And yes, I went to a morning class at CrossFit Continuum. But I want to start this post with a description of how comfortable I am at our box.

Our whole family went this morning, which is the first time in a while. Me, Ev, and the girls went to join the workout. I know that our coaches keep an eye on my girls just like Ev & I do. I know that many of the other athletes at the box do too. The girls are safer at the box than they are just about anywhere else but home.

We were led by Coach Bill, who they love hanging out with. He jokes with them constantly and they have a good time together. We had Jonathan & Sarah, Stacie, Brianne, Nic & Nichole, Jake, and Connie there too. Great big class while spring break is going on. All wonderful folks.

We started with a 400m jog passing around a medicine ball and a small weighted rubber ball (maybe a slam ball, but not sure what it was called). We tossed the ball around and were laughing the whole time, even when the ball hit the ground with an errant throw here and there.

When we got inside, we paired up and did a goofy warm-up (called the Junkyard Dog Warm-up)…

I paired up with Ev, which was entertaining. Neither one of us is much of a jumper and the height difference made things interesting, but we had fun. I pretty much army crawled beneath her and she had a nice high bridge to crawl beneath.

And when that was done we split up into two teams of 6 and played tic-tac-toe with medicine balls. That was a hoot.  We essentially ran back and forth like crazy people and tried to put the medicine balls (marked with little colored stickers) into a tic-tac-toe board made with PVC pipes. The loser of each game had to do a movement. We did burpees. The other team did push-ups.

We laughed the entire time. Hooting and hollering and shouting our teammates to glory. It was fun.

And then we got to work with the workout for the day…

  • 5 sets of 3 weighted pull-ups (strict)

Now, I can do regular pull-ups for a while. And I can do strict pull-ups once in awhile, but they’re not a strength.

Today it went like this:

  • 3 strict pull-ups
  • 3 strict pull-ups (more awkward)
  • 3 strict pull-ups (even more awkward)
  • 1 strict pull-up with a weighted vest (thanks Jonathan!) and 2 without (that were awful)
  • and then 2 strict pull-ups before I ran out of pull. not even sure the second one got my nose above the bar

When all of that was done, we talked a bit about the metcon for the day…

  • 1,000m sprint row for time

And we split off into heats. I think Jonathan and Jake were about 3:41 and within a few tenths of a second of each other. We cheered them on.

When I went, I did awesome for the first 500m and then fell off like a stone. I went from under a 1:45 pace to struggling to keep around a 2:00 pace. I finished in 3:43, which made me happy.

How’d the girls do?

  • Ev did 1,000m in 4:08
  • Mickey in 4:36
  • AJ in 4:54

They were moving right along! And then Bill sat down and blew us all away in 2:58. He was flying!

Great work to the whole 8:30 team. We had a blast. It was fun to cheer one another on the whole time!

Thanks Bill!