Some Old Open WODs to Warm-up

Apparently we’re doing a couple of older CrossFit Open workouts this week to warm up for the 17.1 announcement on Thursday night and Friday Night Lights event on Friday. I’m excited for the Open and terrified of what Castro has in store for us all, so apparently I’m as “ready” as I’m going to be. πŸ™‚

Due to some work meetings this morning I couldn’t go at 8:30, so I headed in for the 9:30 class — and apparently the 8:30 class was where the cool kids were at. Packed house! Coach Larry had his hands full this morning.

crossfit-equipmentIn the 9:30 class it was me, Dan, Karen, and another gentleman who I am blanking on the name. (Apologies – he did well today!)

We started with some foam roller/lacrosse ball work, went to a 500m row, and then did a little 3 round warm-up:

  • 10 med ball cleans
  • 30 second handstand hold
  • 10 push-ups

Once all that was done, we grabbed an empty barbell for some clean skill work. We worked on that shrug that tends to elude me when the bar gets heavy.

Loaded up some weight and got ready for the workout. I honestly wasn’t sure I could do a 185# clean, but I did then. So I set up for 185# and had weights so I could drop to 165#. They weren’t going to be pretty, but I could do ’em.

As for the handstand push-ups, I focused on strict today. My kipping HSPUs were simply not happening. Some days I can do them and some days I can’t. Today was the latter. So we drew a line in chalk on the wall so we knew how high our heels needed to go, got whatever we needed as far as mats or weights, and got started. I used 2 mats and strict HSPUs as long as I could. πŸ™‚

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout was Open Workout 15.4:

  • Complete as many reps as possible in 8 minutes of:
  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
  • Men clean 185 lb.
  • Women clean 125 lb.

Half of our group did the scaled version with 10 push press and 10 cleans each round. Dan and I did the main workout. And everybody did awesome. It was a tough 8 minutes. πŸ™‚

power-clean-illustrationSo I did:

  • 3 strict HPSUs – 3 185# power cleans
  • 6 strict HSPUs – 3 165# power cleans
  • 9 strict HSPUs – 3 165# power cleans
  • 12 strict HSPUs (broke into 6 + 6) – 6 165# power cleans
  • 2 strict HSPUs, 4 attempts at kipping HSPUs – and that was as far as I got
  • total reps: 48

I’m happy with it even though my cleans looked like crap. πŸ™‚ (Nothing at all like the illustration.)

So we’ll see what tomorrow brings. πŸ™‚ Great work 8:30 and 9:30 classes! Thanks Larry!

Coming Together

One of the things I love about the crossfit community is the ability to come together to support one another in times of need. Whether it’s to show admiration for an individual’s sacrifice through a hero WOD though you’ve never met them or to support a local member who has gone through a hardship or tragedy.Β Life is full of highs and lows and it’s good to know we have an extended family to share them with.

kianaToday we honored the life of Kiana — the daughter of some of our friends at the box. It’s impossible to consider that she would have been 18 this year. Her family has endured much in that time and the past year was a rough one.

Though the family and our box kept the event smaller this year, we had a great turnout. I think we easily had 30 or 40 people work through the workout and shed some sweat to match the tears.

The workout is the same as it’s been every year since it was founded.

Kiana’s WOD – Four Rounds for Time:

  • 2 Squat Cleans #185/125
  • 15 Pushups
  • 99 Double Unders
  • 12 Sit-ups 23
  • Deadlift #185/125
  • 13 Box Jumps 30/24β€³

Scaled, Level II:

  • Squat Clean #135/95
  • 99 Single Unders
  • Box Jumps 24/20β€³

Scaled, Level I:

  • Squat Clean #95/65
  • 99 Single Unders
  • Step Ups

Because of the sheer number of folks who came to participate, we partnered up on some equipment and space to keep it manageable. I worked with Jonathan and he kicked butt. I think the only thing he scaled was the single unders and the squat clean. I think he was done in under 22 minutes.

I also scaled the squat clean (135#) and down to single unders, but I also changed my 24″ step ups to 20″ step ups by the 3rd round. I finished in under 32 minutes this year, which was about on par with what I did last year.

My youngest did the workout as well. She scaled to level I but did 20″ box jumps and finished in under 26 minutes. She did awesome.

It was good to sweat it out and share in this outpouring of love for Monica, Dan, Kaila, and Ava. They are amazing people and Kiana’s loss weighs heavy. Hopefully our sweat equity lets them know how much we care about them and Kiana’s legacy.

Love and light.

Burpee Box Jumps FTW

Though I missed yesterday’s insane mix of rowing and Turkish get-ups due to switching from one internet/cable provider to another (thanks Greg!), I knew I needed to get in today. And after a meeting and some morning stuff, I got in for a Noon workout with Coach Bill and the gang – Stacie, Sarah, and Tucker’s Mom whose name is completely escaping me at the moment.

Thanks for the pics Bill!

We started with a fun little warm-up…

  • 3 Rounds:
  • 100m run
  • 10 med ball front squats
  • 10 med ball overhead press
  • 30 sec handstand hold/plank hold

I have to say I don’t mind little 100m jog. We hummed right along. πŸ™‚

From there we started hauling out some boxes and getting our stuff set up for the main workout. We did a few 20″ burpee box jumps, some HSPUs, and wall balls before Bill pushed us to bump up to 24″ or higher.

Here’s my thing… I’m uncomfortable with 24″ box jumps. As I pointed out today, I had to think myself onto the box every jump. Bill wanted me to add a plate to make it a 26″ jump and I turned him down. πŸ™‚

The workout itself:

  • 15 min AMRAP
  • Burpee box jump 30/24″
  • Handstand pushups
  • Wallballs #20/14
  • Perform 2 reps of each movement, the first round, and then increase by 2 reps for each additional rouind. 2 of each, 4, 6, 8, etc.

I scaled:

  • 24″ burpee box jumps
  • HSPUs to 2 mats and they got ugly into the round of 8

16640637_1584528401562107_8370198868101203349_nAnd in the 15 minutes, I got through:

  • 2-2-2
  • 4-4-4
  • 6-6-6
  • 8-8-8
  • 10-10-2
  • total = 82 reps

I thought HSPUs were going to be the killer. But the burpee box jumps really slowed me down, especially in the round of 8s and 10s. I did get a few runs where I was able to string 3 or 4 together, but wow. My brain gets in the way.

When that was done, we moved over to back squats. We had some extra time, so why wouldn’t we do back squats?

So we did a strength workout…

  • 5-5-5-5-5

And I didn’t do too bad…

  • 135 x5
  • 165 x5
  • 185 x5
  • 205 x5
  • 225 x5

b742e33b69b654adda63103b0732138b89c5e4886b3cc3e0a4d8e6763fc18bdfMy one rep (set just a month ago) is now 315#. 225# is only 71% of my 1RM. But it’s roughly a body weight squat for me. I’m happy to do body weight x5 any day. πŸ™‚

So I didn’t do badly today. Happy with both parts. I wanted to get to 10 and got most of the way through the set of 10s. Life is good.

Great work Noon class!! And thanks Bill!

Scaling isn’t a bad thing

Happy Valentine’s Day, folks. Hopefully you have a chance to enjoy a good workout with friends, loved ones, and family today.

We lucked into doing a lovely workout today courtesy of our trainer who was grinning ear to ear today on this one. Fran plus a mile run. Fran’s bad enough, so why add a run afterwards? So it hurts more, of course.Β It was Coach Drea who gleefully put us through this torture today. πŸ™‚

fran4letter_thumbEv and I were joined by Jonathan, Jenny, Nic and Nichole, Todd, and Tionne. We started with some couch stretch, did a 400m jog to remind ourselves that it was chilly and windy outside, then came back in to do 3 rounds of:

  • 20 seconds of jumping jacks
  • 20 seconds of air squats
  • 20 seconds of push-ups

And when all of that was done, we started warming up on thrusters and pull-ups.

Apparently if our Fran time was 10 minutes or better, we needed to scale it. Drea seemed surprised that my best Fran time was over 10 mins. She seemed to think I was in the 7 or 8 minute range. HAHAHAHA! (ahem) According to my notes, my best time wasΒ 10:17 doing Rx Freestyle Fran on 26-SEP-2016. I was able to break up the reps and not have to do all the thrusters and all the pull-ups, so it worked better for me.

franSo today I definitely scaled.

  • 75# thrusters
  • pull-ups until forearms gave up
  • and then drop to ring rows

We had enough folks doing ring rows that we waterfalled in. I went in the second wave and started at the 7 minute mark.

  • 11 thrusters, then 10 thrusters
  • 7 pull-ups, 7 pull-ups, 7 pull-ups
  • 5-5-5 thrusters
  • 5-5-5 ring rows
  • 9 thrusters (unbroken)
  • 3-3-3 ring rows
  • 400m walk
  • 400m run/walk
  • 400m walk
  • 400m run/walk/run

Took me a bit over 24 minutes: 24:03. And I was ok with that.

Ev scaled a bit, but did awesome:

  • Fran – 65# thrusters, ring rows in 7:07
  • Mile run
  • Total: 19:49

b742e33b69b654adda63103b0732138b89c5e4886b3cc3e0a4d8e6763fc18bdfI think Jenny was done in around 15 minutes. She was flying. And Jonathan got through Fran in under 5 minutes, Rx. Not sure what his mile time was but he was chugging right along.

Really everybody chugged right along. The chilly wind on one side of the building for the run was a brisk reminder that we’re still in February in Colorado, but if you were in the sun and had the breeze behind you it wasn’t so bad.

Great work everybody!

Failing Barbell Math

It’s Monday. But I was actually sort of happy to see it after a very full weekend. πŸ™‚

Made it into Continuum for an 8:30 class with Coach Bill. We had a great mix of folks as always – Sarah, Stacie, Brent, Carrie, Jenny, Nic & Nichole.

Started with a looooong warm-up because we only had a 10 minute WOD today. Lots of time to stretch and make sure we were ready for the sprint (not a literal sprint, but a figurative one). Β Began with lacrosse ball and foam roller, then progressed to couch stretch, a 500m row, a series with three rounds of 5 push-ups, 7 sit-ups, and 9 good mornings, some work with an empty barbell, and so on.


By the time we got to the workout itself, we were PLENTY warm.

Today we did a throwback workout from the 2012 CrossFit Open – 12.2.

  • Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
  • 75/45-lb. snatches, 30 reps
  • 135/75-lb. snatches, 30 reps
  • 165/100-lb. snatches, 30 reps
  • 210/120-lb. snatches, as many reps as possible

Apparently Mondays are days for Olympic snatches now. We did a workout with 80 of the suckers last week too.

I wasn’t worried about the 75# snatches, but was worried about the 135# ones. And that’s probably why I completely hosed my barbell math.

1jjubdI pulled out two 15# weights for the 75# snatches and a pair of 45# plates for the 135# snatches, then grabbed four 10# plates. So my workout went:

  • 75# snatches, 30 reps
  • 115# snatches, 25 reps

I thought it was 135# but it was just 75# plus four 10# plates, which is only 115#. Bah.

Oh well. My bad. I thought I was doing pretty well to hit 55# until I realized what I’d actually done when I was cleaning up.

Great work 8:30 class! Lots of weight was flying this morning! Thanks Bill for pushing!

I quit. No I don’t.

Yeah, it was not a great week of crossfit. It’s almost like starting over this week after my trip. But we’ll cover that another time.

1f6iacTook the day off today to spend with my wife. And she wanted to do a hero WOD today, so guess where my day started? πŸ™‚

We went in for the 8:30 class with Coach Drea. We were joined by Connie, Sam, Carrie, Melissa, Sarah, and a gal who kicked butt.

Started with some mobility then did a 400m jog. I actually did pretty well on that one.

Got back in and did 3 rounds of:

  • 10 med ball cleans
  • 10 kips on the rig
  • 10 ring rows

Grabbed a bar, warmed up some squat cleans, loaded up, and we were off to the races.

Today’s hero WOD was Badger:

  • 3 rounds for time of:
  • 95/65-lb. squat cleans, 30 reps
  • 30 pull-ups
  • Run 800 meters


My WOD was scale, scale scale.

  • round 1
    • 95# squat clean, 30x
    • 30 ring rows
    • Walk 800m
  • stop. want to die. roll out hip on lacrosse ball
  • round 2
    • 95# front squat, 30x
    • 30 ring rows
    • Walk 800m
  • stop. want to die. wander outside thinking I’m going to hurl
  • round 3
    • skip the other movements
    • walk 400m with Ev
    • run 400m
  • stop

I quit twice. What’s up with that?

But it’s done. Good work everybody. I wasn’t the only one dying after this one.

Have a great weekend!

Push It.

Sometimes I wonder what’s going on with my own body when I go to crossfit. It has a mind of its own. The first two workouts this week managed to fry my hamstrings and my forearms. Should I have worked on mobility today instead of trying to push heavy weight?


Anyway, I made it in for a Noon class with Coach Drea and a new gal (very nice, chatted with her quite a bit and for the life of me can’t remember her name, but her little tyke’s name was Tucker). We started with some mobility, did a 400m run, and then did a 3 round warm-up WOD…

  • 30 second handstand hold
  • 10 push-ups
  • 30 second hollow body hold

Then we grabbed an empty barbell for a bit of a complex:

  • 5 good mornings
  • 5 back squats
  • 5 strict press
  • 5 straight-leg deadlifts
  • 5 front squats

And then we tackled a bit of a refresher as far as the push press. It felt fine with an empty barbell. πŸ™‚

push-pressAfter that, we moved to the rig for the workout.

  • Push Press: 1-1-1-1-1-1-1

I warmed up with:

  • 95 x5
  • 115 x3
  • 135 x2

And then did some weight. My old 1RM was 195# and I only managed to get 185# up once.

  • 165 x1
  • 185 x1 (ugly)
  • 185 fail
  • 165 x1
  • 175 x1
  • 185 fail
  • 185 fail

So… not my best strength workout. Though my shoulders gave me a little grief, it was all about my forearms and wrists today. I really need to get in there with a lacrosse ball and work some of that out.

Drea also suggested that maybe there’s some way to Rock Tape my forearms to help with the inflammation, so I need to talk to Caleb about that.

Now I have to see how I feel about scaling tomorrow’s hero WOD if I go. πŸ™‚

Have a great day folks!

A site about my crossfit journey…