All posts by grnknight

Brian Fitzpatrick is a writer and software engineer who lives in Colorado Springs, CO, with his wife, two girls, two dogs, two cats, and attempts to survive the chaos!

Twofer #2 of the week

Yes, life has thrown me more curve balls this week but though I haven’t been as on top of writing up workouts as I would like, I have been getting to them (and through them) so I’ll take that.

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My week in a nutshell — Big Turd Keeps on Turnin’…

Wodding Wednesday

So Wednesday night I made it in for a 4:45 class with Coach Nicole, Steve, and Katie. And though I knew what the workout was, I am never sure of the warm-ups or cool-downs with Nicole. πŸ™‚

I have to admit that (like many folks, it seems), Monday’s workout really kicked my butt. Literally and figuratively. My quads and hamstrings were royally ticked off. We started with a jog I think and did bits and pieces of the warm-up as designed, with some additional bits and pieces to help with shoulders and hips.

Shoulder-to-OverheadAnd let me say I wasn’t sure I was heading in on Wednesday or not. Last week it was also a running WOD and I didn’t make it.

From there we were off to the races with some push jerk and push press refresher before warming up to our working weight. 135# seemed pretty risky to me, so I warmed up to 115# and called it good there.

The workout?

  • 3 rounds for time
    • Run 400m
    • 10 shoulder-to-overhead (135/95# Performance, 95/65# Fitness)

Time domain? Somewhere between 8 and 10 minutes.

So how’d I do with 115#? Well… not as bad as I thought I might. πŸ™‚

survived-didnt-dieMy time was 9:09 and I tied Katie. πŸ™‚ Steve was faster by almost a minute I think. My runs were slow, but my S2OH weren’t too bad until that last round when I had to drop the bar at rep 8, then re-clean and do two more reps.

Honestly my first round felt good. The run was solid and all 10 reps were pretty good push jerks. After that, the wheels started coming off a little bit. Runs got slower and S2OH got sloppier.

And when we were done? Nicole had us do some post-workout work on our hips and quads. I was sweating more during the post-workout than I did during the workout itself. πŸ™‚

Thanks Nicole and great work 4:45!

Chelsea Thursday

Um. Whoever came up with the Chelsea workout must really like Cindy.

crossfit-girls-wod-thumb

Again, today I wasn’t sure I was going to make it in. A combination of lack of sleep (3 hours just isn’t going to cut it) and overall body soreness from the rest of the week (I blame Monday) really laid me a bit low this morning. And then… I felt like the dung beetle again at my desk.

dung-beetle

So I found myself at the box at 8:30 with Coach Lara, Ev, Todd & Melissa, Dallen, Caleb, Bri, Carrie, and KB. Did it change the fact that I was sore as hell? No. But it did get me moving. πŸ™‚

We did the warm-up as written for a couple of rounds:

  • 30 sec high knees
  • 30 sec butt kickers
  • 10 leg swings, each leg – forward/back and side to side
  • 200m jog
  • 10 walking lunge steps with PVC pass through
  • 10 push ups into a 30 sec downward dog hold

I’m not going to lie… I was hurting during the warm-up. The walking lunges became a single walking lunge and 5 PVC pass-thrus on each side the first time. And I skipped that step the second round so I could put on my knee sleeves. My left knee did not like touching the ground and was very cranky after that, so I didn’t repeat it. πŸ™‚

PullupFrom there, we did a short pull-up skill sequence, talked about push-ups, grabbed some medicine balls to use as squat targets, and discussed scaling options.

  • Chelsea
  • Every minute on the minute for 30 minutes perform:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

The scaling option for Fitness was 20 rounds of 3-6-9 with some combination of jumping pull-ups, knee push-ups, and air squats.

if-you-die-walk-it-off-captain-america

Many of us opted for 3-6-9 with full pull-ups, push-ups, and squats – to try and go for 20-30 rounds. And I kept up with that pace for a while. πŸ™‚

I made it to 20 rounds of 3-6-9, but had to scale my full push-ups to knee push-ups after round 10. But I managed to keep that pace and finish in 30-45 seconds all the way through those 20 rounds.

And when I was done — I walked out to do an 800m walk. Everybody else did another 10 rounds. My body was saying enough. I was happy to get that far. πŸ™‚

Great work 8:30 class and thanks Lara!

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Sumo Deadlifts

Strength day! Good thing considering that yesterday may have broken me a bit. The walking lunges really ticked off my hips and knees and everything else killed shoulders. This morning my butt cheeks hurt. Yes, you heard that right. My butt cheeks. I’ve been hanging around with my daughters too much lately apparently (aka “that hurt like a butt cheek on a stick” is something I hear far too often).

SRD-Posing-Bodybuilder
Definitely Not Me!

Made it in for the 9:30 class today, coached by Lara. We had Andrew & Ashley, and John today. And it was a strength day — but wow it’s been a while since we’ve done a strength day that included sumo deadlifts. The last time I could find a record was back in June 2017, over a year ago.

I was there early enough to see the 8:30 class chug through this one – Logan, Caleb, Marino, Melissa, and Bri. There were some heavy weights lifted! While I watched, I did a little bit of couch stretch, some ankle/calf mobility, and some grip work on the rig. It was good just to start moving a little – and of course I chatted with folks and said hey. πŸ™‚

We started with a two round warm-up:

  • 400m run (2nd run was slower than the first, but it felt a little better)
  • 10 single-leg deadlifts with a 35# kettlebell -(these were a bit awkward with the soreness from yesterday, I must say)
  • 10 hip bridges (also sore)
  • 10 good mornings with a PVC pipe
  • 10 inchworms, varying the width of feet
  • 1 minute couch stretch, each side (away from the wall, with an abmat)

When all that was done, we did a lot of skill refresher with sumo deadlifts. We’ve done sumo deadlift high pulls, but this is just a regular deadlift with wider legs and a narrower grip — which was interesting. And Lara really wanted us to focus on keeping the bar close, but also engaging our low core to protect our backs. I didn’t quite get it during the warm-up, but I did later.

sumoDeadlift5_NickStreet
Sumo Deadlifts

From the skill work with an empty barbell, we warmed up to our starting weight for 5 sets of 3 reps. She said that most folks were hitting 75-80% of their 1RM deadlift.

I warmed up with:

  • 135# x3
  • 185# x3
  • 225# x3

Olympic weightsAnd my 225# felt rough on my back. Lara helped me quite a bit here – I adjusted my feet to be wider for starters, but she had me do a two-part setup. First, pull the bar into my legs at the bottom, then blow out my breath to lock in my low core. I tried it at 225# and decided to drop to 185# to start the workout.

With my first set of 185# trying Lara’s method, I have to say I noticed a huge improvement. My back didn’t hurt, which was fantastic.

  • 185# x3
  • 205# x3
  • 225# x3
  • 245# x3
  • 275# x3 (slower but still stable)

Even at 275#, which was definitely a bit slower, I felt that my back and core were locked down pretty well-, which helped tremendously. So thank you Lara for the easy, effective fix!

20180918_102126As for weight… Way back when we did this in mid-2017 I was pushed to do 5 reps at 275#, 295#, and 305# – and in my notes I didn’t think I did well at 295# or 305#. So though I probably could have gone a little higher today, I felt like I was more stable than I’ve been.

And my one-rep regular deadlift has been all over the place:

  • 2013 – 295#
  • 2014 – 335#
  • 2015 – 355#
  • 2016 – 345#
  • 2017 – ?? maybe 315# x6?
  • 2018 – ??

Going by my old 2016 score of 345#, I was about 80% at 275#. I’ll take it. πŸ™‚

Thanks Lara and great work everybody!

Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!

1zdjhy

After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

Overhead x3

Though this week has not let up and I didn’t make it in for Wednesday night’s WOD (run a mile for time) due to some car trouble, I was bound and determined to make it in today. And Ev and I were there far earlier than we needed to be for the 8:30 class after dropping off the car. πŸ™‚

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Wrong windmills, but I remember eating these as a kid at my Grandparent’s house!

Lara had a good group of us today… Ev & I, Drea, Todd & Melissa, KB, and Stacy O. We started with two rounds of warm-up:

  • 200m run
  • 10 goblet squats (35# kettlebell for me)
  • 5 windmills (no weight for me)
  • 10 PVC OHS with a PVC passthru at the bottom
  • 30 second banded shoulder stretch each side

Apparently quite a few folks did really well with the mile run, but not all of us managed to get in yesterday — so I think I’ll try and do it on a different day. We shall see. (Yes, I am aware of the weird idea that I would willingly run. πŸ™‚ )

The workout itself was pretty straightforward: 5×3 overhead squats.

Now, I have to list a few caveats here, but I did better than I expected today. My right shoulder is pissed off and it took some playing with hand position before I could uncomfortably keep the bar over my head. Even an empty 45# barbell was a challenge, so I knew I was going to be keeping it pretty light today.

My old one rep max for 3 overhead squats is 145#. I didn’t get that far. When Lara cut us loose after some “squat therapy” on the wall and some movement practice, I kept it pretty light from the beginning.

Overhead-squat-1Plus, we had enough people of varying weights and experience, so I didn’t claim a rack and chose to stay on the floor. This meant each set of 3 was from the floor: power clean, push press to set it on my back, then lock out in an overhead squat position.

  • 45# (empty bar) x7
  • 65# x5
  • 85# x3
  • ——————————
  • 95# x3
  • 115# x3
  • 125# x2 (fell on my butt on the third rep)
  • 115# x3
  • 125# x3 (no fall!)

Now… I know I bailed in round 3 and landed on my ass, but it really wasn’t that bad. I did two UGLY squats and couldn’t stabilize on my way out of the bottom of the second one. By the time I tried to squat under it a third time, there was no way. My bar went forward and my butt went backward. πŸ™‚

i-survivedThough none of them felt particularly good – they weren’t awful either and I was pretty consistently keeping my chest up through most of them.

Long story short, I survived. Huzzah!

Meanwhile, my wife on the other side of the room managed to do three reps at 85#. Considering that her old one rep is 80#, I think that ship has sailed – don’t you? πŸ™‚ Great work hon!

Thanks Lara and great work everybody!

Two-day Catch-up in a Rough Week So Far

To say that the last few days have not gone according to plan would be an understatement. I was out of sorts on Sunday after a night of tossing and turning, which led to a minor fender bender in the neighborhood. Broke the other tail light on our old car, but nobody was hurt. And then Monday and Tuesday have just been a battle at work — the battle will continue tomorrow.

Monday-Meme-16

One of my only saving graces this week was making it to the box on Monday and Tuesday. Thank goodness for a few endorphins to keep me at least moving in SOME direction.

Monday Bar Muscle-ups

fran4letter_thumbSo Monday morning I went in and did “Complex Fran” with the 8:30 class. Was it complex? No. Was it tiring? Um. Yeah.

I’m sorry to say that at this point I’m just happy to remember that I was there in the room for the class, but I don’t recall everyone who suffered through this thing with me. Told you it’s been a long week already…

Once we warmed up, it was a matter of figuring out which variations we’d use on the rig and off. Normal Fran is pull-ups and thrusters. What was Complex Fran?

  • Bar muscle-ups
  • Chest-to-bar pull-ups
  • Chin-over-bar pull-ups
  • Thrusters
  • Competitor: 7-7-7-21, 5-5-5-15, 3-3-3-9 – 95/65#
  • Performance: 5-5-5-21, 4-4-4-15, 3-3-3-9 – 75/55#
  • Fitness – 21-15-9 of jumping chest-to-bar pull-ups and thrusters – 45/35#

Um. Sure.

I don’t have bar muscle-ups, but I’ve done a fair number of jumping bar muscle-ups. And I can do chest-to-bar pull-ups for a while. And I have regular pull-ups down pretty well. Then, you add in the thrusters… and it feels a lot like Fran, but harder. πŸ™‚

survived-didnt-dieSo what did I do?

  • Jumping bar-muscle-ups, chest-to-bar pull-ups, and regular pull-ups
  • Thrusters @ 75#
  • Performance: 5-5-5-21, 4-4-4-15, 3-3-3-9
  • Time: 11:11

I did not manage to get a single jumping muscle-up in the last round, but in the two earlier rounds I managed at least a few. I did manage to hit my chest on the bar every round, though they got more and more challenging as we moved through, and the thrusters were harder at 75# than I thought they would be.

But I finished – so I’ll count that as a success.

Tuesday – One-armed Dumbbell Push Jerks FTW

And that brings us to today… Coach Lara had a few of us to contend with: Todd & Melissa, Janiese, Dave, KB, and Nancy. We worked through the warm-up and pretty quickly dove into the movements for today…. dumbbell push jerks and GHD sit-ups.

15-pound-dumbbellsI warmed up with a 15# dumbbell, moved to a 20#, and finally settled on a 25# for the workout. It may have been a little light – but I was happy to keep moving and my left arm was giving me some grief by the end.

The workout?

  • 15 minute AMRAP
  • Competitor: 21 GHD sit-ups, 14 single-arm dumbbell push jerks
  • Performance: 15 GHD sit-ups, 14 single-arm dumbbell push jerks
  • Fitness: 15 sit-ups, 14 single-arm dumbbell push jerks
  • Use a single, heavy dumbbell and alternate arms each rep

I’m not a fan of this whole “single arm” thing. Usually my shoulders give me lots of crap by the time we’re done and my left arm still might as well belong to another person when it gets tired. But I chugged through as best I could and did pretty well I think.

  • 15 GHD-situps (one round on the GHD machine and the rest as GHD abmat sit-ups)
  • 14 single-arm dumbbell push jerks with a 25# dumbbell
  • Completed 9 rounds + 16 reps

25pound-dumbbellConsidering that most of the other folks were in the 5-7 round range, I’m thinking I should have gone heavier. But I was moving right along. My sit-ups were quick and my push jerks were pretty solid until the last few reps of each of the last three rounds or so. I never felt like I was in danger of bashing my head with the dumbbell, so it’s better than some days!

Finished up and headed home to deal with the work insanity there. Tomorrow will be another insane day, so I suppose I should wrap this up.

Great work 8:30 classes over the last couple of days!

CrossFit Total 2018 and a Shifting Mindset

Today marked the 4th workout of the week for me, which is pretty good. I was a little sore going in, but that’s nothing new. Both knees were a little cranky and my right shoulder was saying hello after squat snatches yesterday, so I knew it might be a lighter kind of day than I wanted but I was willing to listen to what my body was telling me.

gears-head (Small)That’s a key point for today’s workout — one I have gone back and forth on over the years mentally. Is it a key measurement in my strength training? Yes. But today it was a bit of a watershed moment instead.

We had a fun group this morning in the 8:30 class for Coach Lara… Drea, Nancy, KB, Bri, and a gal whose name I didn’t catch at all (my bad).

We did one round of the warm-up:

  • 200m jog
  • 15 air squats
  • 10 Cossack squats (lateral lunges)
  • 20 PVC pass-throughs
  • 15 abmat sit-ups
  • 10 burpees

And I noticed two things today, starting with the warm-up… First, I was the first one back after a 200m run, which was weird. Second, my 10 burpees went unbroken. Neither of those items is normal for me.

burpees_m_workoutlabsAdd to that the fact that I ran last night for the warm-up at the 4:45 class (twice!) and you’ll see a bit of a shift. I’ve been trying to do more running when given the option in class to try and get over the fact that it’s one of my least favorite activities. And it’s starting to pay off.

From there, we did some warm-ups of the day’s movements (back squat, strict press, deadlift) and then split up to conquer the workout.

  • CrossFit Total
    • 1 rep max back squat
    • 1 rep max shoulder press/strict press
    • 1 rep max deadlift
  • Score = total weight for all three

crossfit-totalI haven’t looked at my CrossFit total for a while, but let’s take a look back:

  • 605# (225# + 85# + 295#) (2013)
  • 715# (265# + 115# + 335#) (2014)
  • 755# (275# + 125# + 355#) (2015)
  • 785# (295# + 145# + 345#) (2016)
  • 805# (315# + 155# + 335#) Β (2017)
  • 705# (275# + 125# + 305#) (February 2018)

We went up for a long time and dropped off starting this year. I wasn’t happy about that, but the excuses piled up. In February, my body was tired and I was fighting a cold. Today, my knees were bugging me and my right shoulder. “I’m getting older.” Yup.

So how’d today go? Well… not great, but a tad better than February.

  • Back squat
    • 135# x5 (warm-up)
    • 175# x3 (warm-up)
    • 225# x1
    • 255# x1
    • 275# (fail)
  • Strict press
    • 135# x1
    • 145# x1
    • 155# (fail)
    • 150# (fail)
  • Deadlift
    • 135# x5 (warm-up)
    • 225# x3 (warm-up)
    • 275# x1
    • 295# x1
    • 315# x1
    • 335# (fail)
    • 335# (fail)
  • Total = 255# + 145# + 315# = 715#

Black-And-White-CalculatorLike I said – a little better than 7 months ago, but not by much. And I was disappointed… for a while.

Then I realized how much my body has changed in the last year or two. Cardio has become easier. Body weight exercises have become easier for the most part. My movement quality has improved for the most part.

And if I stay able to do body weight or better at most of the major lifts (back squat, front squat, deadlift) and work on improving the other lifts (overhead squat, snatch, push press, cleans) while maintaining my ability to continue to move well… That’s success.

Is that a cop out? Nope. I’m still in the box working hard as often as I can and feel pretty good a majority of the time when I eat well. (Yes, nutrition has fallen off a bit of late, but I’ll work on getting that back in line.)

Great work today, 8:30 class!

Angry, Angry Penguins

I’ve been sneaking into the 4:45pm classes on Wednesdays every now and then,. more regularly of late though. And tonight I went in with my head in a daze. Not sure what was going on, but thinking clearly wasn’t on the agenda apparently.

That didn’t stop me from doing the day’s workout however. πŸ™‚

Coach Nicole had a full house tonight… Isaac, Lisa and Katie, Vanessa, Steve, Ryan, Chris, and one or two others. The place was hopping!

Angry-LinuxWe started with a different warm-up today:

  • 2 rounds
    • 500m row/400m jog/2.5 minutes on assault bike
    • 20 band pull-aparts
    • 10 windmills on each side
    • 10 kip swings on the rig
    • 10 false grip ring rows
    • 5 Russian dips (a new one for me) (T Nation has an interesting post on them) – we could do them on the floor or on two boxes and I’m positive I wasn’t quite right when I did ’em. πŸ™‚

After that, we did a squat snatch warm-up with a PVC pipe as well as some double-under scaling work. Lots and lots of angry penguins.

Let me start by saying that “squat” anything is not one of my favorite movements. It’s improved over the years, for sure, but it’s still awkward. And then if you thrust a bar over your head things get entertaining. Overhead squats are challenge enough, but thrusting a bar overhead when coming from the ground gets… complicated. Something or another about barbell physics or body geometry or some nonsense… πŸ™‚

snatch5Anyway, the workout was “Doubles and Oly” –

  • For time (Performance)
    • 50 double-unders andΒ 5 squat snatches
    • 50 double-unders andΒ 4 squat snatches
    • 50 double-unders andΒ 3 squat snatches
    • 50 double-unders andΒ 2 squat snatches
    • Add weight to the snatch each round
  • For time (Fitness)
    • 30 single-unders and 5 squat snatches
    • etc.
    • 65#/45# bar

When I first saw this, there were all sorts of fun numbers for weights.Β Men: 185-205-225-245#.Β Women: 135-145-155-165#. That’s for competitor levels. And then the performance level was —Β Men: 135-145-155-165# andΒ Women: 95-100-105-110#. See more at mainsite here.

Looking back through my notes, I don’t have a lot of squat snatch values on the spreadsheet. We did hanging squat snatches back in October 2017 and I did 95#. And long ago, I had “snatch” on the list at 145# back in August 2015.

Today, my right shoulder was unhappy and I have a severe mental block with double-unders, so… yeah. Not one of my best options for workouts today. But I don’t cherry pick these days and tackled it anyway.

angry-penguin-slapMy scaling options led me to this mix of fun:

  • 35 double angry penguin slaps or 50 single angry penguin slaps each round – some rounds were double, others were single – but no ropes were harmed in the making of these angry penguins
  • 85# hang squat snatch x5
  • more angry penguins
  • 95# hang squat snatch x5
  • more angry penguins
  • 105# hang squat snatch x3
  • more angry penguins
  • 115# hang squat snatch x1 (with 2 additional failures)

I honestly don’t know what my time was, but I put in 9 minutes – it was around there.

Get It TogetherThe thing I heard consistently from Nicole (and tried to fix, succeeding occasionally) was that my head was too far forward and I looked like a turtle with a rounded back. Essentially, my shoulders are too far back and my head is too far forward, creating a weird balance with the bar.

Had a great time clowning around with the rest of the class, but honestly this is one of the workouts that just wasn’t mine to own today. That didn’t mean I gave it a good shot – just that crossfit has a way of kicking your ass from time to time with movements you really need to work on but haven’t figured out yet.

Someday I will conquer these goats. πŸ™‚ Great work 4:45 class! And thanks Nicole!