Tag Archives: WOD

Dripping Sweat and Breathing Hard

Hello, Tuesday.Β The day of the week has the word “day” in it, so it must be time for another workout. πŸ™‚

Etre-en-nageMade it in for the 8:30 class with Coach Drea. AJ went with me and we joined Larry, John, Todd & Melissa, and their friend Ben for the day. We did the same warm-up as yesterday and then went through a few other warm-up bits:

  • kipping on the rig, working up to chest to bars
  • wall ball work, starting with med ball front squats and push presses, working into full wall ball shots
  • kettle bell swings – first to eye level, then higher, then fully overhead

And then we hit the WOD…

  • 20 minute AMRAP of:
  • Competitor:
    • 5 chest-to-bar pull-ups
    • 10 wall-ball shots, 20/14# ball
    • 15 kettlebell swings, 1.5 pood/1 pood kettlebell
  • Performance:
    • 5 pull-ups
    • 10 wall-ball shots, 14/10# ball
    • 15 kettlebell swings, 1 pood/12 kg kettlebell
  • Fitness:
    • 5 ring rows
    • 10 wall-ball shots, 8/4# ball
    • 15 kettlebell swings, 12 kg/8 kg kettlebell

rogue-black-med-ball-web6_1So… I had some issues with this one.

  • I did C2B pull-ups throughout, only missing on a few and at least brushing the front of my chest with the bar if not thumping it pretty solidly. Did the first 5 pretty well and it fell after that, with sets of 3 and 2 or 2-2-and-1
  • Wall balls were the bigger issue after yesterday’s workout. Quads and knees were a little annoyed with me. Plus the ball I used was a red 20# medicine ball that was far too slick to hang on to for many reps. I dropped it a bunch. Broke up sets in odd places.
  • And KBS were consistent for a few rounds (15 unbroken with a 55# kettlebell) but got to me after a while to the point where I broke it into sets of 8 and 7 in the last couple of rounds.
  • Through it all, breathing was tough. Not sure which movement set me off, but it was definitely a struggle to settle things. Breaks got longer and more frequent.

How’d I do? Finished 5 full rounds, plus 5 c2b and 5 wall balls as time ran out. We were supposed to be in the 7-10 round range and I simply didn’t make that today.

That said, I did do it at Competitor level (Rx) instead of scaling today so that may have been part of it. Even so, it was a good workout with a great mix of push, pull, and squat throughout. I was happy just to keep moving and finish the 20 minutes!

I think everybody else kicked butt, getting it into that 7-10 round range – so great work folks!

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Hello Nancy

It’s impossible to think that it’s been over a week since my last crossfit workout, until I factor in that we did two long hikes and an adventure ropes course (at about 12,000 feet) last week. πŸ™‚

quixotic.tilt-at-the-windmills_0
Q is for quixotic

Today though, my butt was back in the box. Coach Drea had a fun class today – Deana & Marino, Larry, Dave, and a few new faces. And of course the workout involved running on my first day back. HA! Joke’s on me!

We started with a little two round warm-up:

  • 200m jog
  • 10 Cossack squats
  • 5 inchworms with push-up
  • 10 Spider-man lunges
  • 10 windmills (no weight today, but always makes me think of Don Quixote)
  • 30 second reverse grip hang from the bar

From there it was about warming up our overhead squats. We did quite a few with a PVC pipe, then an empty barbell, then adding some weight. Didn’t feel too rough but I knew by the end of the workout I’d likely pay for it a bit.

  • edcf_infographic_poster_flat2Nancy –Β Score Type: Total Time
  • Competitor, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 95/65#
  • Performance, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 65/45#
  • Fitness, 4 rounds of:
    • 400-meter run
    • 10 overhead squats, 45/35#

Nancy is one of the infamous “girls” of Crossfit. A benchmark workout. Funny enough one that it seems I’ve avoided in the last 5 years. πŸ™‚ It involves two movements I’m not great at – running and overhead squats!

That said, today I did ok. We were supposed to shoot for 15-20 minutes. I got in just under the wire at 19:58 with the Performance scaling – 65# on the bar and a 400m run for 5 rounds. I ran the first round, walked the second, and then ran 200m of each of the next three, walking the rest. Essentially I walked one way and ran back.

My issues were with my lower half – hips, quads, and knees for the most part. The pounding of the runs combined with unbroken sets of OHS at 65# was a bit of a challenge.

But I’m happy to say at 19:58, it seems I chose the right scaling option today.

Great work everybody!

Farmer’s Carry for 30 mins

This was a weird week — a week between trips. I made it in for a Monday afternoon workout, a Tuesday morning workout, the Wednesday 4th of July WOD (which I never had a chance to write up), a workout on Thursday I DNF’d, and then today. That’s pretty good, I think.

Today’s was a Saturday team WOD after a great mobility class with Heather. She offered some great suggestions on foam rolling, the use of jump stretch bands, some lacrosse ball work, and even some voodoo flossing, plus lots more. I am going to have to figure out how to adapt that work into my daily life now. πŸ™‚

team-wod

We had quite a few folks for the team workout today… myself & AJ, Jordan & Lara, Jimmy & Drea, Heather, Darcy, Nick & Lisa, Dan, Brent, Chris & his daughter, Carrie, Larry & Karen, Lisa G, and a few others.

Started with an entertaining 400m run where we ran parts forward and parts backward. I won’t say that I followed Drea’s directions well, but I did run parts forward and parts backward. And running backward was tougher on my calves than I thought. πŸ™‚

Farmers_Walk_CarryOnce back inside, we did some air squats, some burpees, and some side-to-side lunges before splitting up into teams of 3…

  • 30 Min AMRAP –Β 3 Person Team
  • 200 M Farmers Carry – Use two KB or DB #72/#53/#50
  • While team member 1 is doing farmers carry teammates 2 and 3 work through the following:
    • 30 partner wall balls #20/#14
    • 20 Box Jumps 24/20
    • 10 pull-ups

AJ worked with Carrie and Chris’ daughter. Jordan found me and we grabbed Chris. Huzzah! Teams of 3. πŸ™‚

fancy-team-work-meme-teamwork-meme-team-work-memeWe went with:

  • Two 55# kettlebells for the farmer’s carry
  • Jordan and I did 20# wall balls and we did 14# wall balls with Chris
  • Jordan did 24″ box jumps and Chris and I did a mix of 20″ box jumps and step-ups
  • Jordan and I did pull-ups (except when my grip gave up and I did a few ring rows) and Chris did ring rows

So how’d we do?

First, let me just say that the farmer’s carry was definitely the worst part of this one. My forearms and grip kept disappearing when we did the carry.

However, we made it through nearly 4 full rounds each of the carry. I went first, then Chris, then Jordan, and Chris finished the farmer’s carry as time ran out. That meant three full rounds with each of us (9 total), plus 2 more, for a grand total of 11.

Ayup. It was a good one. πŸ™‚ Great work Jordan & Chris!

I think AJ said their team got through 10 or so rounds, so they weren’t far behind us. The trick was just to keep moving and the farmer’s carry made that tougher than it should have been. πŸ™‚

So that’s it for this week. Next week we hope to get in some hiking and other fun activities in the mountains. May try and drop in to a crossfit class in Breckenridge. We’ll see how it goes.

Lost the Mental Battle Today

Some days you’re the bug. And some days you’re the windshield. Today I was a bit of both.

photo-1472722886393-f2f51e9deec8
Two Bugs Outstanding in their Field

Woke up this morning, my head full of crud from allergies and all the smoke in the air. Took some allergy meds and shuffled off to the 8:30 workout with Ev & AJ. We were far from alone – this was one of the most crowded classes I’ve seen in quite a while. Todd, Melissa, and their daughter; Dave; KB; Sarah; and a bunch of other folks. It was busy!

EMOMCoach Drea had us start quickly with a warm-up that was a workout in and of itself…

  • EMOM (Every Minute on the Minute) for 6 minutes
    • Odd Minutes: 10 band pull-aparts + 10 push-ups
    • Even Minutes: 10 Russian kettlebell swings + 10 goblet squats
  • Equipment used: thin blue band, regular push-ups, and 35# kettlebell for swings and squats

It was the push-ups that got me by the 5th minute. And then we went from there straight into trying to figure out how to structure the workout with so many people. I worked with Todd. Ev worked with KB. And AJ worked with two other kids.

The workout? Linda:

  • linda-wodScore Type:: Total Time
  • Competitor:
    • 10-9-8-7-6-5-4-3-2-1 reps for time of:
    • 1Β½-body-weight deadlift
    • Body-weight bench press
    • ΒΎ-body-weight clean
  • Performance:
    • 10-9-8-7-6-5-4-3-2-1 reps for time of:
    • 1ΒΌ-body-weight deadlift
    • ΒΎ-body-weight bench press
    • Β½-body-weight clean
  • Fitness:
    • 8-7-6-5-4-3-2-1 reps for time of:
    • ΒΎ-body-weight deadlift
    • Β½-body-weight bench press
    • β…“-body-weight clean

Todd and I set up with:

  • 225# deadlifts
  • 135# bench press
  • 115# squat cleans

First of all, everything felt heavy today. Second of all, I knew breathing was going to be a challenge due to conditions outside. And third, I couldn’t get my head in the game.

Todd started with squat cleans. I started on deadlifts.

DNF!-!-I got through my round of 9 and quit the workout. Body-wise it didn’t feel good. Breathing-wise it didn’t feel good. I felt like I was slowing down Todd (and I was). And I think there was so much going on everywhere that I was just mentally blitzed.

Instead, I chose to bow out of the workout, let Todd do his thing, and just spotted for him, Melissa, and Dave as needed. Honestly I wasn’t needed. They all kicked butt.

Physically, the warm-up today added more stress to my body than it felt prepared to take after three workouts in a row. And afterwards, I was definitely wondering if we should have knocked down the deadlift weight a bit.

Last time we did Linda was a few years ago… And I did 275# deadlifts, 165# bench, and 155# cleans in 55 minutes. Damn I’ve lost some lifting strength somewhere.

Today, weight-wise, I probably should have done:

  • 212# body weight
  • Performance:
    • 265# deadlift (1.25x weight) – would not have happened, since 225# felt heavy
    • 160# bench press (.75x weight) – also would not have happened
    • 105# squat cleans (.5x weight) – sounds awesome
  • Fitness
    • 160# deadlift (.75x weight) – probably too light, might have done 195#
    • 105# bench press (.5x weight) – might have been better
    • 70# squat cleans (.33x weight) – probably too light, might have done 95# or 105#

Rather than beat myself up over it, I’m just accepting it and moving on. I didn’t inconvenience anybody but myself, so no harm no foul.

dfl-dnf-dns

Todd did awesome. Sounds like Ev got pushed by KB a bit and did awesome. And AJ was doing great as well. Life is good.

Great work everybody!

One arm, then the other…

This is going to be an odd week with a holiday in the middle, but after being very hit and miss in the last couple of weeks at crossfit, I think it’s a good week to catch up a little and get back into the swing of things. Yesterday’s workout left me gasping on the floor, but today’s definitely gave me some challenges as well.

windmill
Still a better Windmill than mine without weight today. πŸ™‚

Made it in for the 8:30 class with AJ. We were joined by a whole bunch of folks – Todd, Melissa, and their daughter; Larry & Karen; Dave; Dee; Bri; Sarah; a new gal whose name escapes me; Jake… it was a busy class. And we had both Drea & Lara coaching this morning, which was great for such a large crowd.

We did the same warm-up as last night. I chose to run (weird, right?) and then we did 20 mountain climbers, 10 lunges with PVC passthrus, 5 windmills each side (I did it without a dumbbell), 10 goblet squats (35# kettlebell), and 10 kip swings.

From there we stuck with the PVC pipe and did some OHS work and then some light dumbbell OHS and snatch work. We did a few varieties of bar muscle-up progressions… kipping and pull-ups, kipping and chest to bar, kipping and full bar muscle ups… I am getting closer I think, but today wasn’t the day. πŸ™‚

Dumbbell-Single-Arm-SnatchAnd then we gathered our equipment, found our space, and dove into the workout:

  • Metcon
  • Score Type:: Total Time
  • Performance:
    • 3 rounds for time of:
    • 10 dumbbell hang squat snatches, left arm
    • 3 bar muscle-ups
    • 10 dumbbell hang squat snatches, right arm
    • 3 bar muscle-ups
    • Men: 45-lb. dumbbell
    • Women: 30-lb. dumbbell
  • Fitness:
    • 3 rounds for time of:
    • 10 dumbbell overhead squats, left arm
    • 5 ring rows
    • 10 dumbbell overhead squats, right arm
    • 5 ring rows
    • Men: 20-lb. dumbbell
    • Women: 15-lb. dumbbell

jim-carrey-ace-ventura-armsSingle-arm movements are still not all that hot for me. But they are getting better. So I did the best I could:

  • 10 dumbbell hang squat snatches, right arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups
  • 10 dumbbell hang squat snatches, left arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups

I have to say I had some concerns after the warm-up, but I struggled my way through it and finished in 9:17.Β AJ used an 8# dumbbell and jumping muscle-ups on a low bar, finishing in 10:58.

Any time there are single-arm movements in a workout, I grumble. They’re always slow and awkward for me and lighter than I think they should be. I possibly could have tried a 25# dumbbell today, but it would have just slowed me down and I felt slow enough.

Thumbs-up-clipart-cliparts-for-you-5Everybody was moving right along today! So great work 8:30!

And a quick shout out to Lara, who is working through her Level 1 coaching internship with Drea. She led the warm-up today and was helping with some adjustments throughout the work-out and the skill work. She did great and answered a few questions/concerns I had off the bat, convincing me not to go with overhead squats instead of hanging squat snatches. πŸ™‚ Thanks Lara!

Gasping on the Floor

It’s been a while since a sprint workout has left me gasping on the floor. That happened TWICE during today’s workout. Geez!

Had my yearly physical this morning (spoiler alert: I’m still alive!), so didn’t make it in for a morning CrossFit class – but was able to squeak it in at the end of the day. So Ev, AJ, and I went in and WERE Coach Larry’s 4:45 class today.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with 2 minutes on the bike or rower (I chose rower and did nearly 500m), and then we did two rounds of:

  • 20 mountain climbers
  • 10 lunges with PVC pass-throughs
  • 5 dumbbell windmills per side (started with a 10# dumbbell in the first round and dropped it in the second)
  • 10 goblet squats (35# kettlebell)
  • 10 kip swings

From there we did some Sumo Deadlift High Pull and Push Press warm-up with a PVC pipe and an empty barbell before setting up for the workout:

  • 3 rounds of:
    • 1 minute of sumo deadlift high pulls
    • 1 minute of GHD sit-ups
    • 1 minute of push presses
    • 1 minute of GHD sit-ups
    • Rest 1 minute
  • Men 95#, Women 65#

1xpdhcWe scaled a little for Performance level:

  • 75# bar
  • 1st minute of GHD sit-ups to parallel on GHD
  • 2nd minute of GHD sit-ups I did on the floor with an abmat

And let me tell you… by the 2nd rest, I was on my hands and knees on the floor, gasping for air. By the end, I was back on the floor again, thankful it was over. This one kicked my tail.

  • Round 1 – 26 SDHP, 16 GHD to parallel, 22 push press, 26 abmat sit-ups – 90 reps
  • Round 2 – 17, 13, 16, 20 – 66 reps
  • Round 3 – 16, 12, 11, 18 – 57 reps
  • Total: 213 reps

1lnkhuI came out too fast in that first round and paid for it in round 2. πŸ™‚

Ev and AJ kicked butt however…

  • Evelyn: 269 reps (55# SDHP & PP, all abmat situps)
  • AJ: 181 reps (45# bar for first round, 35# after, full GHD sit-ups for 1 minute, 1 minute abmat sit-ups)

We were supposed to shoot for that 200 rep mark… Without that first round, I don’t think I would have managed to do that. πŸ™‚ Great work everybody!

Thanks for the encouragement, Larry!

A Little Team WOD Today…

Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. πŸ™‚

Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. πŸ™‚

crab-walk

We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.

Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \

rogue-black-med-ball-web6_1The workout looked like this:

  • Buy In – 75 DU/150 Singles (Both Partners Do All)
  • 400M Med Ball Carry (20/14) – Pass Between Partners
  • 40 Box Jumps (24/20)
  • 40 Push Press (115/75)
  • 40 Front Squat (115/75)
  • 40 Med Ball Sit-Ups (Pass Between Partners)
  • 300M Med Ball Carry (20/14)
  • 30 Box Jumps (24/20)
  • 30 Push Press (115/75)
  • 30 Front Squat (115/75)
  • 30 Med Ball Sit-Ups
  • 200M Med Ball Carry (20/14)
  • 20 Box Jumps (24/20)
  • 20 Push Press (115/75)
  • 20 Front Squat (115/75)
  • 20 Med Ball Sit-Ups
  • 100M Med Ball Carry (20/14)
  • 10 Box Jumps (24/20)
  • 10 Push Press (115/75)
  • 10 Front Squat (115/75)
  • 10 Med Ball Sit-Ups
  • Cash Out – 75 DU/150 Singles

med-ball-partner-sit-upsBecause we had a team of 3, we arranged it a bit differently:

  • 95# bar for Jonathan & I, and AJ did 65# I think.
  • Jump rope buy-in
  • 400m med ball carry (20#)
  • 50s (20″ box jumps, push press, front squats, med ball sit-ups)
  • 300m med ball carry
  • 40s
  • 200m med ball carry
  • 30s
  • 100m med ball carry
  • 20s
  • Jump rope cash out

I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. πŸ™‚

Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.

Thanks for a fun workout today and good work everybody!