Category Archives: WODs

A New Era on Monday

Unlike last Monday where the stuff hit the fan and splattered everywhere for the next couple of days, this Monday was relatively calm and collected. Shocking, I know.

Made it in for the 8:30 class with Coach Drea — joined by Lisa, Nick, Maria, and Janiese! At any rate, we started with a warm-up that was a little different than in the past… Sort of a variation on Cindy’s 5-10-15 with push-ups, air squats, and sit-ups. 8 minutes of that, which DEFINITELY got us warm!

From there it was all about getting in the swing with front squats and rope climbs. Though my forearm is a little sore, I only had to clean the bar a few times so it wasn’t so bad and rope climbs, which I would have thought might have really fired it up, didn’t hurt at all — so that was nice.

Even so, I didn’t go very heavy on our front squats today. We were supposed to do 185# (hahaha — my one rep was 245# about 2 years ago, so that’s been a while now!). But I warmed up at 75#, 95#, and settled at 115# — which turned out to be a good weight.

We did 10-9-8-7-6-5-4-3-2-1, with a rope climb between each set. I’m going to say that was a bit spicy, though I didn’t put the bar down in the middle of a set, which was nice. I did pause a few times though!

Made it up the rope to the top in 2 or 3 pulls each time (3 pulls means I didn’t stand up all the way, which happened at least two or three climbs), but I managed to make it work. πŸ™‚

And I was definitely tired at the end of this one. We pushed pretty hard! A good little metcon there. πŸ™‚

Thanks Drea and great work 8:30 class!!

Light Bars and Awesome coaches FTW

Not going to lie, I was a little upset last night when I looked at the workout. Power cleans. I *LOVE* power cleans, but I knew that my angry forearm wasn’t going to let me do them as heavy or as well as I would have liked. So I signed out of the 8:30 class today and vowed to go sulk in a corner. It was definitely a sulk.

After an hour of that, I dropped three of our amazing coaches (Drea, Nicole, and Lara) a note before I dropped off to bed…

Hello Continuum coaching hivemind… I have a question. Since even med ball cleans on Monday hurt my forearm, I am pondering skipping tomorrow morning’s class entirely. Power cleans, though I love them, are not in my wheelhouse until this issue goes away. That makes me sad. Any suggestions on what I can do instead? Don’t want to derail a class just because of my current dysfunction. Thx in advance. πŸ™‚


This morning I woke up with a message from Coach Drea…

Come in. It is never a bother to modify if needed. We’ll have fun with it today.

— Coach Drea

So I signed back up with my wonderful wife and we headed in for the 8:30 class with Coach Drea. We were joined by Maria & KB. I was happy I got to go in, but still concerned about how my body would respond to the workout. Turns out I shouldn’t have been worried.

After the warm-up and chatting a bit, we moved through some power clean refresher movements with an empty barbell. The arm was a little sore, but not angry, when we were done. And Drea offered that if it got angry, I could shift to doing front squats or back squats off a rack, but it never quite came to that.

Notice the shrug here! It actually helps! πŸ™‚

We were doing 5-3-3-1-1-1 today. Though the workout was aiming for 80% of our 1RM to start, that obviously wasn’t happening for me. (My 1RM was 205# set a couple of years ago.) Instead of going heavy, I’d work on quality of movement and ensure that I got my shrug into each rep, which was easier said than done.

So how did it go beyond the warm-up? Well…

  • Warm-up to working weight: 65# x5, 75# x5, 85# x2 (felt a little rough, so backed off for first set of the workout)
  • 75# x5
  • 75# x5
  • 85# x3
  • 95# x1
  • 105# x1 (a bit ugly, definitely a muscle clean, no shrug)
  • 105# x1 (a bit better)
  • 105# x1 (better)

Not too bad really. Once I started adding some weight to the bar, I noticed a few things…

  1. After that first clean during the movement warm-up, it was sore but not ticked off. It felt a lot different than a week and a half ago when I cleaned 135# or 155# off the floor without thinking about it and it felt like I was stabbed. πŸ™‚
  2. If I managed to get the shrug into the movement, the bar became relatively weightless and the arm hardly hurt at all.

I may have only achieved about 50% of my 1RM, but I moved, didn’t make the injury worse, and came out in a better mood than I went in.

And when we were done we had a little skill work to do. More L-sits. So I did one max time hold L-sit and got to 15 seconds, wobbling the whole time. I called it good at that point. πŸ™‚

So thank you Drea for giving me the nudge to come back in because we could find something for me to do. We did just that. πŸ™‚

Great work everybody!

A Gap and Today’s WOD

Yes, the last couple of weeks have sucked for numerous reasons, but probably the worst decision I made in the middle of it was to stop working out after Tuesday, 9-APR.

My reasoning was this…

  • My right forearm/bicep hurts. It has since doing Strong man on Sunday 30-MAR. So I should take some time off and let it heal.
  • My head is not in the right place. I should avoid bringing down the general mood to my mental malaise.

This was a crappy decision. I think I walked one day I took AJ to soccer practice at El Pomar — and that was it. Otherwise I have pretty much sat on my butt. Yay team.

Yesterday I went and saw Dr. White (my buddy Caleb) and the team at Northeast Chiropractic Center ( — and they put my daughters and I back together. We haven’t been in for a while and we were a mess. Go figure.

He told me my right arm was really out of whack — the shoulder was out of place and the elbow was really out of place. So we popped everything back in, moved around, and life should be good. Plus he told me to skip yesterday’s workout. So I did.

That brings me to today.

A week without CrossFit (or any movement at all) is stupid because your body gets lax. I’m not saying I have ever been in perfect shape, because that’s insane — I’m just saying that whatever shape I was in a week ago is better than today. πŸ™‚

So I made it in for the 8:30 class with Coach Lara, Katie, and Todd. We did a short run/warm-up cycle for a couple of rounds and talked about the day’s movements — running, burpees, and med-ball cleans. Yes, I went in for a workout that includes not only running, but burpees. Silly me.

What’s sillier? My forearm still hurt — DOING MED BALL CLEANS… Sigh. It was only 20# but apparently the arm is still angry. That makes things quite difficult as we move forward, but hey… What’s new?

  • 5 rounds
    • Each round is 3 minutes and includes:
      • 200m run
      • 12 med ball cleans
      • Max rep burpees
    • Rest 1 min
  • At the end of 5 rounds, record your total number of burpees and that’s your score

So after chatting with Lara, I swapped out the med ball cleans for:

  • 12 med ball deadlifts
  • 12 med ball front squats
  • 20# medicine ball

How’d it go? Well… Started ok and went downhill fast.

  • 200m run, 12/12 deadlifts and front squats, 12 burpees
  • 200m run, 12/12 deadlifts and front squats, 10 burpees
  • 200m run, 12/12 deadlifts and front squats, 6 burpees
  • 800m walk

Yeah, that’s right — I stopped after three rounds. Why? My ass cramped when I tried to run in round 4. I was already struggling with breathing, plus my knees and hips were angry. I was a mess.

Got back in, cleaned up, and headed out for the rest of my day. I’m surprised by the fact that my DNF isn’t driving me nuts, but oh well… there’s always Thursday.

More cindy, sort of

Main site CrossFit sure does like programming Cindy and a million variations of it as of late. Geez! Today was a weird day, but I made it in for Coach Lara’s 8:30 class with Todd & Melissa, Clara, Janiese, and Alicia.

We started with 2 minutes of cardio (assault bike — yay?) and moved from there to a mess of PVC passthrus and sumo deadlift high pulls, inchworms with push-ups, arm circles, a fun banded “face” pull, and some pull-up, push-up, and rowing warm-up…

The workout?

A few of my strict pull-ups looked like this…
  • 3 rounds for time
    • Row 500m
    • Strict pull-ups x15
    • “Honest” push-ups x30

I’ll start by saying that my right forearm is still angry. Tried doing a single overhand grip slow pull-ups and it was sore, so I vowed to do a mix of chin-up grip strict pull-ups and ring rows to get through the 15 reps there. Everything else was ok.

The first two rounds I did 8 chin-up strict pull-ups and 7 ring rows. The last round I did 6 chin-up strict pull-ups and 9 ring rows. Push-ups I managed a set of 10 and then worked through the rest in 5s for the most part. And the row? 500m wasn’t awful, but I did slow it down a little.

This workout surprised me though on a cardio level. I was dripping in the middle of round 2 and by round 3 I was really dripping. It felt good to finish though, so I won’t knock it.

Lara said to shoot for 12-22 minutes. I made it in 18:27 with my modifications, so that wasn’t too bad. Right in the middle of that 12-22 minute window. πŸ™‚

Once we were done we practiced some L-sits. I did two – one of 14 seconds and one of maybe 9. But I did ok. My right quad hurt from trying to keep my legs straight and feet off the floor. And sure, my shoulders were vibrating a little too.

But not a bad morning at crossfit. Not at all. πŸ™‚

Good work 8:30 class and thanks Lara!!

Hello monday, you jerk

Last week felt like a light week of crossfit, since I only made it in three days. And I didn’t get in at all this weekend for various reasons (soccer and errands). So that brings us to… Monday.

This morning I headed in for Coach Drea’s 8:30 class with Clara, Alicia, Maria, Melissa, Lara, Nick & Lisa. It was a hopping place.

We started with an interesting warm-up that involved 30 seconds of jump rope multiple times, interspersed with various other things like a foam roller arm stretch, weighted windmills, and a new side/arm stretch involving balancing a dumbbell in one hand.

With all that out of the way, we warmed up our push jerk — first with nothing in our hands at all, then with a PVC pipe, then an empty barbell, and finally warming up to a first working weight with a partner. I worked with Nick (who managed to hit 225# during the workout and almost had 235#) — and we chatted our way through the workout…

  • Push Jerk — 5-5-3-3-1-1-1-1

My workout looked like this:

  • 95# x3 (warm-up)
  • 115# x3 (warm-up)
  • 115# x5
  • 135# x5
  • 145# x3
  • 155# x3
  • 165# x1 (mostly a strict press at the top)
  • 165# x1 (more push-jerky)
  • 175# (stopped before I failed here since my right forearm grip is still painful and I couldn’t get a good grasp on the bar)

So my final score today was 165#. My old one rep was 185# set back in July 2017, so nearly 2 years ago. I’ll take 165# with a sore arm.

Great work everybody! Saw some impressive weights going up from Clara & Melissa next to us for sure!

Thanks Nick for partnering up today and thanks Drea for the tips. I’ll see if I can convince my feet to rock back to heels more next time. πŸ™‚

Definitely tuesday and thursday

So what do you do when life throws you some curve balls? Swing wildly, of course. Perhaps the baseball bat becomes a golf club or tennis racket. Maybe you just miss entirely. But you swing at that thing!

Tuesday – OHS

So Tuesday morning I headed in to work out with Coach Lara before going to see Coach Drea for a nutrition and goals chat. (Busy morning). My arm that’s been hurting since Sunday wasn’t bugging me, so I felt pretty good and pushed things further than I should have probably…

It was me, Melissa, and Janiese I think, so not a big crowd that morning for Lara.

After we warmed up, we started putting weight on the bar to get to 70-75% of our one rep max (145# in my case). That wasn’t going to happen, but I did my best. πŸ™‚

  • 65# x3 (warm-up)
  • 75# x3 (warm-up)
  • 85# x3 (warm-up)
  • 85# x5
  • 95# x5
  • 105# x3
  • 115# x3
  • 115# x1
  • 125# x1
  • 135# x1 (dropped after I was done)

I had one more 1 rep to do, but dropped it the rep before. So, without thinking, I went to pick the damn thing up. 135# should have been an easy clean but my right forearm did NOT like that and I decided that was my sign to stop for the day.

Considering that my old 1RM was 145# and I just did it 3x back in February of last year), I’m good with 135# on a day I wasn’t quite 100%.

Thursday- More Cindy

After a rest day yesterday, I made it in with Ev this morning for the 8:30 class. We had Todd, Janiese, KB, and Alicia for Coach Lara.

After a warm-up we went through all the movements of “Strict Cindy” — Strict pull-ups, Quality push-ups, and Quality air squats. Really focusing on the quality today.

Honestly the workout today was heavily skewed towards more professional athletes, not those of us who are just there to try and move more.

  • 20 minute AMRAP for rounds and reps
  • Strict pull-ups – push-ups – squats
    • 5-10-15 reps
    • If you can finish 8 rounds by 5:00, switch to:
      • 10-20-30 reps
      • If you can finish 4 rounds by 10:00, switch to:
        • 20-40-60 reps
        • If you can finish 2 rounds by 15:00, switch to:
          • 40-80-120 reps, then stop

I don’t think any of us got past the first 5 minutes with 8 rounds, so instead we all just kept up with 5-10-15 for 20 minutes. I may have had 4 or close to 5 rounds in that first chunk of time, but that was it — and I scaled the whole thing. Instead of pull-ups, I did ring rows again but left the rest as-is.

In 20 minutes, I managed 12 rounds plus 24 reps with my scaling option.

Back in February I did Strict Cindy Rx and managed 10 rounds + 5 reps, so I’ll take a modified workout today and nearly 13 rounds. I just wish my arm felt better. 😦

Anyway — great work everybody! A fun group as always!

Hello monday

I know the quote from Arthur Dent (Hitchhiker’s Guide to the Galaxy) isn’t about Mondays, but I’m going to paraphrase…

“This must be Monday Thursday.” said Arthur to himself, sinking low over his beer. “I never could get the hang of Mondays Thursdays.”

Douglas Adams (Hitchhiker’s Guide to the Galaxy)
As Many Rocks as Possible — to block up under our deck so the puppy wouldn’t get stuck again…

So let’s catch up a bit on the last couple of days…

Sunday Strongman

Sunday, I needed to move after not working out on Friday (except for moving some rock unexpectedly) and skipping Saturday because I was sore from Friday’s unexpected home WOD. I went in to see what Coach Shaun had cooked up for the few of us who appeared (Stacy and her sister, Joe, Vanessa, and myself).

We had some entertaining movements to try, two of which I’d not done before…

Would have been more fun if we had to drink it first I think…
  • 20 minute AMRAP
  • Every 2 Minutes for 20 Minutes
    • 50′ Farmers Carry
    • 10 Keg Viper Press
    • 5 Knees to Elbow

We practiced each movement after warming up and Joe and I chose to go with 120 pounds on each of the farmer’s carry handles — essentially moving 240 pounds 50 feet each round. And we played with the kegs – one was empty and very light and the other was 80# and more awkward than heavy. Getting it overhead required a bit of brute force, but we made it work.

My problem was going to be grip — and sure enough, it was a big problem late in the workout.

Ow. Gotta stop hurting myself.

I made it through one round of 10 keg viper presses with the 80# keg before dropping to 5 reps for each subsequent round. And I made it through 7 rounds before my left hand simply would not hold on to a damn thing. By that point I had also bruised up my right bicep from the way I was doing the keg movement — because I couldn’t figure out how to do it left handed.

I went for a 100m walk and watched everybody finish up, we did a bit of wrist mobility, and I headed out before yoga started. Before I even left, my right arm was starting to tell me I’d pushed too hard — and it didn’t lie.

Sunday night I did some ice treatment on it and put Deep Blue on it at bedtime. Made for an oderiferous evening.

Monday – Strict Fran

So Monday morning rolled around and my arm was still sore, but I knew I wanted to move or it was going to be worse, not better. So I went in for the 8:30 class… Coach Drea had me, Lara, Janiese, Melissa, and Kierstie.

After we warmed up, we talked about “strict” Fran. Replace “pull-ups” with “strict pull-ups” and that’s about it.

Well, my arm would allow me to do one strict chin-up, but even that hurt so we scaled it down to ring rows. And even thrusters were a problem due to the clean — the pull on the clean was painful, so Drea put me on the rack and I lowered the weight to 75#.

So how’d it go? Well, fast if I’m honest. With my scaling options, I knew I could go pretty quickly. I did 21 unbroken thrusters in the first set, broke up the second set either 8-7 or 9-6, and did the last set of 9 unbroken — and every set of ring rows was unbroken.

Finished in 6:26 and cheered everybody else on.

A couple of years ago I did Fran and didn’t finish with an 85# bar. I got into my head in the round of 15 thrusters and just quit because I was watching the clock. Today, I didn’t watch the clock at all and that helped.

If my arm didn’t hurt, I think I might have been able to do this in the 10-12 minute range with strict pull-ups. My strict pull-up game has been better of late — I would have done singles and it would have taken a while, but I probably would have finished.

So I’ll take my scaled time all the way to the bank. πŸ™‚ And all the ladies did awesome — Lara and Kierstie did it Rx and Janiese and Melissa did banded strict pull-ups and they all motored through it really well.

Next time, Fran. Next time.

Great work all!