Fight Gone Better?

This past Saturday we did Saved by the Barbell and we had every intention of doing yoga on Sunday, but didn’t quite make it. Monday morning we did a workout with some friends in a garage before heading up to Denver for a family BBQ, so I’m going to count myself lucky that I got one rest day in over the “long” weekend. πŸ™‚

burpees-suck-white-e1415664950623And today, we’re back at it again at Continuum with… another Fight Gone Bad? We sort of did one of these on Saturday and it was rough. Wasn’t quite sure how today’s was going to go. But we had a pretty big class today for Coach Lara at 8:30… Drea, Nancy, Marino, Nick, Caleb & Andy, Melissa, and Bri.

We started with a one round warm-up to get things moving:

  • 200m jog
  • 15 air squats
  • 10 lateral lunges
  • 20 slow PVC pass-throughs
  • 15 abmat sit-ups
  • 10 burpees (they weren’t really that bad today – much better than Saturday anyway)

From there we grabbed an empty barbell and did a mess of sumo deadlift high pull warm-up before some push presses. Added some weight (not much today) and then did some wall ball work with wall ball front squats, wall ball push presses to target, and then full wall balls. Tossed in a few box jumps for good measure — and we were sort of ready for today. πŸ™‚

fight-gone-bad-wodwellSo if you don’t remember Fight Gone Bad, it was like this today:

  • AMRAP – 3 rounds for max reps:
    • 1 minute of wall balls
    • 1 minute of SDHPs
    • 1 minute of box jumps
    • 1 minute of push presses
    • 1 minute of rowing for calories
  • Competitor/Performance – 20/14# wall balls, 75/55# SDHP and press, 20″ box
  • Fitness – 10/6# wall balls, 45/35# SDHP and press, 15/12″ box

Last time I did this workout was January 2016 (Fight Gone Worse). Apparently I did Rx for everything but box jumps, which I shifted to step-ups after a round. And I got a total of 197 reps. Today was pretty much a repeat, but with more reps. πŸ™‚

This time, I did a little better. Caleb, Andy, Nick, and I started at the row and worked down the list after that (wall balls, SDHPs, etc) so we could stagger a bit to get everybody on the rowers. Some folks started at the wall balls. Others started with box jumps. I stuck with 75# on the bar and a 20# wall ball and did 20″ box jumps in the beginning.

  • round 1 – 83 reps (box jumps)
  • round 2 – 75 reps (step-ups)
  • round 3 – 70 reps (step-ups)
  • Total: 228 reps

rockypr-300x213That’s a PR of 31 reps over doing it two years ago. And since I did 196 with the different format FGB on Saturday, it was 32 reps over that as well. That’s a good amount. πŸ™‚

Yeah, I’ll take that. πŸ™‚ Lara said to shoot for 220-280, but that Drea mentioned 300 as a goal. Considering I didn’t even hit 200 the last few times I did it, I was happy to get into the low end of the 220-280 spectrum. πŸ™‚

Great work everybody! I think Caleb was in the 300 range and a few others were around 240-260, so everybody was moving right along.

Thanks Lara for the encouragement!


A Little Yoga Before a Fight Gone Bad for Kids

So… the best laid plans of mice and men were thwarted this week.Β My plan was simple. Rest day on Friday. And the Saved by the Barbell workout at the box on Saturday morning.

Then my eldest sends me an innocent text on Friday morning. “Do you wanna go to yoga tonight?” [sic]

Suddenly I was presented with a choice. Do I use Friday as the rest day my body badly needs or do I try yoga with our new in-box Yogi Vanessa, which I’ve been wanting to do for a few weeks now?Β And just like that, we set up to go to the 5:45 yoga class with Yogi Vanessa on Friday night. πŸ™‚

A Little Yoga

Long ago we used to do yoga with Yogi Ridds at Continuum before we moved to the new location. And then we did yoga a few times with Ridds at CrossFit 719 on Saturday mornings as well. But it’s been a while. My yoga mat was literally and figuratively collecting dust in a corner of the basement. πŸ™‚

OMThough I’ve been more diligent about getting my CrossFit practice in at the box, I’ve not been good about my movement and breathing practice. It definitely goes hand in hand, so I’ve been a bit lax for sure.

Mickey and I arrived as they were recovering from Coach Shaun’s Strongman class at 4:45 and discovered that we were the only two for Vanessa’s 5:45 yoga class. That was actually pretty cool since I knew my body was not going to be the most graceful and flexy it’s ever been. πŸ™‚

Yoga with V is definitely different than Yoga with Ridds, and that was fine. Every teacher approaches things from their own experience and point of view, so I knew we’d be in a different space than before. But we just listened, watched, and did our best to keep up and achieve the intention of the practice.

Wally_meditating (1)
The Great Wally Llama (Animaniacs)

My body (shoulders & hips mostly) did not appreciate my intention to participate in some of the positions we hit, but I did my best to negotiate a tentative truce with any rebellious body parts as we worked our way through. And V was kind enough to provide some yoga blocks when I needed them at a few points in the progression.

We hit several new poses that will take some getting used to, and I’m sure I didn’t quite grok them all — but I did my best and enjoyed the journey. And in the last phase as we hit shavasana, I swear I zoned out at the end — and that was surprising.

As with all things, this will take some time, energy, and practice – but we appreciate what V is offering and will try and take advantage of it more often as time and schedules allow.

Thank you Vanessa! Namaste!

Fight Gone Bad for Kids (Saved by the Barbell)

Instead of a Team WOD this week, we did Saved by the Barbell, a fundraiser to help get CrossFit to kids – in schools, community centers, and CrossFit boxes around the world.

foundation-saved-by-the-barbell-workoutConsidering how important I think CrossFit has been for my own kids, I am a big fan of this effort. They did some of the early CrossFit Kids workouts at Continuum back in the day and have continued to get in and workout with us as often as their crazy schedules allow. I truly believe that the strength, endurance, and flexibility that CrossFit provides has helped them both stay relatively injury free through most of their soccer careers.

This fundraiser from CrossFit will help “fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children.” Hard to argue with that.

We didn’t sign up through main site, but instead decided to donate to the box directly and they can then collect it to donate up the chain to where it needs to be. Our justification: we didn’t need the T-shirt. πŸ™‚ But we definitely wanted to do the workout and toss a donation their direction.

fight-gone-bad-wodwellThe workout though? Ugh. It’s a variation on the Fight Gone Bad workout, which is short, vicious, and always a killer. Saved by the Barbell may have been light weights, but with the lack of rest it was just as deadly. πŸ™‚

  • 3 rounds for max reps of:
    • 1 minute of burpees
    • 1 minute of wall-ball shots
    • 1 minute of deadlifts
    • 1 minute of med-ball sit-ups
    • 1 minute of hang power cleans
    • Rest 1 minute
  • Men: 20-lb. ball, 115-lb. deadlifts and cleans
  • Women: 14-lb. ball, 75-lb. deadlifts and cleans

Yeah, silly me – I decided to go with Rx weights. 115# on the bar for deadlifts and power cleans. And a 20# medicine ball for wall balls.

1th9hbHow’d I do?

  • 14 burpees, 14 wall balls, 20 deadlifts, 16 sit-ups, 10 cleans
  • 13, 11, 13, 13, 13
  • 11, 10, 15, 15, 8
  • Total: 196 reps

How’d the rest of the clan do?

  • Ev got 218
  • AJ got 226
  • Mickey got 217

They all kicked butt. πŸ™‚ I was happy with almost hitting 200. Last time I did the true Fight Gone Bad (scaled) I hit 197, so I was pretty close.

Great work everybody! Was for a solid cause and I’m happy we got to do it. πŸ™‚

Weak Sauce Split Jerks

Some days you’re the windshield. Some days you’re the bug. Today I was the bug as I attempted to do split jerk after split jerk and got nowhere fast. πŸ™‚

Ev and I made it in for the 8:30 class with Coach Lara, and we were joined by Bill, Melissa, and KB. The five of us tackled the day with songs in our hearts – or maybe that was just Bill singing at the top of his lungs for most of the hour. πŸ˜€

Wrong kind of mountain climber

We started with the same warm-up as Tuesday, and I skipped the weight for the Turkish get-ups today — choosing to focus on keeping my arm straight instead. And my first minute of mountain climbers was made difficult by the fact that a shoe fell off (my No Bulls are very comfortable, but very loose, which makes certain things challenging). Oops!

After that, we did some split jerk warm-ups and then started the workout itself:

  • 7×3 Split Jerk — Strength day!

Honestly, my shoulders felt pretty fried even with the empty barbell so I wasn’t sure how it was going to go. And the rest of my body got more and more ticked as I went on. So this was not my best strength day ever.

  • 75# x5 (warm-up)
  • 95# x4 (warm-up)
  • 115# x3
  • 125# x3
  • 135# x3 (ugh)
  • 135# x3 (ugh)
  • 135# x3 (ugh)
  • 125# x3 (figured going down might help with form — it didn’t)
  • 125# x3 (ugh)

jerk-clipart-olympic-weightlifting-clean-jerk-hiHonestly my first one felt good each round. The second one was hinky. And the third one was just awful. This is not my favorite movement – I prefer push jerks. All of my splits are barely a squeak past squat stance half the time.

Definitely a movement I need to work on at some point.

Going back into my PR spreadsheet, I have values for push jerks (185# one rep max back in July 2017), but that’s it. We were supposed to shoot for around 80% of our 1RM. 135# is about 73%. I would have had to have gone to 145# or 150# (148# is 80%) to get where we needed to be. And my body just wasn’t there today.

Meanwhile, my wife managed to get 100# over her head at the end, which is awesome. She kicked butt.

Thanks Lara for a fun class and great work 8:30!! Maybe next time my shoulders will be happier!

Sneaky WOD Kicked My Butt

Wednesdays used to be my rest days, but now I’ve decided to try and work out in the evenings if at all possible. I may have meetings in the morning that prevent me from getting into the box, but by the end of the day I’m ready to get a workout in, even if it leaves me a little broken at the end. πŸ™‚

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upTonight, I ended up in the 4:45 class with Coach Nicole along with Steve, Lisa, Katie, Marino & Deana.

We started with a variation on one of the warm-ups from earlier in the week:

  • 2 rounds
    • 1 minute of single-unders
    • 10 slow PVC pass-thrus (we did these laying on the floor in the second round)
    • 10 reverse grip pvc pipe strict presses (we did something slightly different in the second round but I don’t recall now what it was)
    • 5 reps of squat therapy, but a little different – had a PVC pipe straight out from us and then slowly tried to raise it at an angle (not straight up and down, but forward) as we squatted slowly

Nicole always does a good job of keeping things fresh and interesting during these warm-ups. πŸ™‚

Then we did some skill work with the PVC and some sumo deadlift high pulls before grabbing an empty barbell and doing more work. And before we moved on, we added some weight and worked up to our working weight. I started with 75#, moved to 95#, and then shifted to 115#. More on this choice later. πŸ™‚


From there we migrated around the gym to explore the different scaling options we had available. We had quite a few. I chose to work on my chest to bars tonight because they definitely need a little work. Plus, I discovered tonight that C2B will be part of the BoxLife Games I’m doing with Nic in a couple of weeks, so we’ll see how that goes (though it looks like we can maybe do pull-ups instead of C2B).

My C2B during the warm-up actually felt pretty good. I thudded the rig pretty solidly for a few reps, so that was nice. And Nicole gave me some compliments later about how much I’d improved, which was awesome.

With all that said and done, it was time to actually do this workout, which we should supposedly finish in 6-8 minutes. HA!

The workout was for time:

  • 15-12-9 reps
    • Sumo deadlift high pulls (115/75# performance, 65/45# fitness)
    • Chest-to-bar/Chin-over-bar pull-ups or jumping pull-ups (fitness)

sumoDeadlift5_NickStreetSo how’d it go? Well, I started out ok and fell apart pretty quickly. πŸ™‚

  • 15 SDHPs I broke into sets of 5-5-5
  • 15 C2B took a while – a few at a time. turned out my body was stressed by the SDHPs already, so I was doing a max of 3 reps and fell to singles pretty fast
  • 12 SDHPs – my body wasn’t happy, so I did 4-6 at a pop and worked my way through them as singles or doubles afterwards
  • 12 C2Bs – ugh. this was bad – I did singles for the most part, but I was lucky on a few that my chin got over the bar at all — my C2Bs fell to regular pull-ups quickly
  • 9 SDHPs – I think these were mostly singles
  • 9 C2Bs – these were in singles or doubles and most of them were just pull-ups with my chin over the bar
  • Time: 9:50

Yeah, this was not my best performance. I was lucky the words “chin-over-bar pull-ups” were in the Performance category. πŸ™‚Β When we were done, I sat on the wall for what seemed like an eternity, just trying to recover enough energy to go clean up my equipment.

2ge38eWhen that was done, we did an ab-workout that Nicole came up with — and I have to say it may have destroyed me more than the programmed workout. πŸ™‚

  • 50 ankle touches where you are on your back, your knees up and feet close to your butt, reaching right to your right ankle and left to your left ankle, back and forth
  • 40 kick flutters – again on your back, kick your feet in the air – right and left counts as one rep
  • 30 grasshoppers – flip over on your hands and knees and go side to opposite side (see this video –ΒΒ  — I have to admit I only got through 10 and was losing steam by this point
  • 20 figure eights with your feet off the ground — left to right and right to left counts as one rep and you’re not supposed to touch your feet to the ground
  • and then we did 10 of something, but I’m struggling to remember what it was

To say the least, I suspect my midsection is going to feel this by Friday, if not tomorrow. My back definitely did – holding my back on the ground and my feet in the air while trying to do some of these movements really fired it up.

At any rate… It was a good class. I’m still alive to talk about it, so I think that means I survived. πŸ™‚ Thank you Nicole and great work everybody!

Who needs shoulders?

So after yesterday’s 10 rounds of a minute of fun, today continued the theme with a 10 minute AMRAP. Apparently 10 is the number of the week.

Got there for the 8:30 WOD with Coach Lara and we had a good number of folks today – Nancy, Drea, KB, Dave, Caleb, Carrie, Logan, and Melissa. The place was definitely hopping when we got started.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe had a different warm-up today though…

  • 2 rounds
    • 1 minute of mountain climbers (she said the second minute would be better, but I think my first minute was the better one)
    • 10 med ball walking lunge steps with a twist (20# med ball today)
    • 10 scap push-ups
    • 30 second can opener stretch – a runner’s lunge, but using the inner arm to force the bent leg wider
    • and 5 Turkish get-ups each side (I used a 10# dumbbell)

From there, it was time for some rope climb warm-ups (rope “ring rows”, some knees-to-elbows, practice with J-hooks or Spanish wraps, and then full climbs.

And finally, some handstand and handstand push-up work. It was at this point today I was wondering if I was going to be able to pull off the workout. Kipping HSPUs didn’t work very well (though I did get three) and the scaling options weren’t great either.

20180828_092007The workout? Well…

  • 10 minute AMRAP
  • Β Competitor
    • 7 HSPUs
    • 1 rope ascent, 15 foot
  • Performance
    • 5 HSPUs
    • 1 rope ascent, 15 foot
  • Fitness
    • 7 knee push-ups
    • 1 lay-to-stand with the rope

My workout became:

  • 10 minute AMRAP
  • 5 strict HSPUs (some better than others)
  • 1 rope ascent, J-hook style
  • Result: 7 rounds plus 1 HSPU

Not too bad. My HSPUs were rough in spots. Last few rounds I had to come off the wall a couple of times. But they were still easier for me to do today than kipping ones. I was happier with my rope climbs though. I used one knee sleeve as a shin protector and it helped — I still ended up with an abrasion above the sock line, but not as bloody as I’ve been in the past. And my hands never tore, though they’re a bit rougher in spots now.

At some point, I just need to figure out the kip for HSPUs. I think if I could do that, my shoulders would appreciate it!

Great work everybody!

What!?! More Cleans!

Apparently a memo went out in the last few days about cleans. The universe responded with power cleans and 1 rep max cleans on Friday night and then today with clean and jerks. Message received!

Made it in for the Monday 8:30 workout with Coach Drea. We had Dave, KB, Logan, and Bri, so a fun group ready for a good sweat to start the week.

Squat Therapy: 4 Drills That Will Improve Your Squat [Great article at Breaking Muscle]
Started with a new warm-up:

  • 2 rounds of
    • 1 minute of single-unders
    • 10 slow PVC pass-thrus with shrugs
    • 10 reverse grip PVC strict presses (interesting, definitely tested wrist mobility in a way similar to reverse grip hangs on the rig)
    • 5 reps of “squat therapy” on the wall – each rep was standing close to the wall but not touching with arms over head, do a quarter squat, a half squat, and a full squat, hold for 3 seconds, and then go up

From there we grabbed an empty barbell for some clean & jerk refresher, then added some weight to work up to our working weight. Each warm-up set was 5 air squats and three C&J until we found the right weight. I jumped pretty quickly to 115# and Drea and I both agreed I needed to go up to 135#. πŸ™‚ (I didn’t want to believe it, but 115# felt too easy.)


After all the 135# cleans on Friday, I wasn’t sure I was ready to tackle them again – but I did them.

The workout was 10 one minute rounds with 2 minutes between each:

  • Competitor – 25 air squats, Max reps of C&J 155/105#
  • Performance – 20 air squats, max reps of C&J 135/95#
  • Fitness – 10 air squats, max reps of C&J 95/65#

The goal was to be done with your air squats by 40 seconds and get in 4 reps of C&J in the remaining time. It was a good goal. πŸ™‚ I decided to shoot for the performance level for weight and reps, simply because I know I can’t keep good form at 155# for too long and air squats for speed has never been a strength.

Air_SquatsWell, today I warmed up pretty quickly – but I was still happy I didn’t try for 25 squats right off the bat.

  • 20 squats, 4 C&J @ 135#
  • 23 squats (30 seconds), 3 C&J
  • 23 & 3
  • 23 & 3
  • 24 & 3
  • 24 & 4
  • 24 & 3
  • 25 & 4
  • 25 & 4
  • 25 & 4
  • Total – 35 C&J, 236 air squats

I was happy with that. It was right in the time domain Drea was looking for, and I got stronger as I went on. I was still sweating like a beast, but I was pushing the whole time — soΒ  a good workout for me. πŸ™‚

Great work 8:30 class!!

Friday Night Lights at CrossFit NCS

Every now and then, our Colorado Springs CrossFit community does fun stuff like the Friday Night Lights initiative. It’s been a while since I’ve had the opportunity to hop into one (February 2016 and April 2016) and we missed the one back in July over at Decimate. These events offer a great opportunity for crossfitters from all over the area to WOD together and visit. I know I’m not the most social of butterflies, but it is good to get out in the world beyond the everyday once in a while.

crossfit-ncs-logoLast night we gathered at CrossFit NCS for a Friday Night Lights event and they had a great turnout. The whole Fitzy clan made it in and joined the 7:50pm heat. Marilee joined us as well. And we visited a little with Ray & Danielle (NCS), Mike (NCS), and saw Alex (Decimate) for a bit. We also saw folks from Progressive, Bonnie & Clyde, 719, and several other boxes from around town.

Ray, as always, was a fun emcee. And they moved anywhere from 5-10 people in each heat of the workout about every 25 minutes or so. When you signed in, you got a color (purple, yellow, pink) and competed to see which team could do the most reps and lift the most weight. We arrived about 6:10 (it started at 5:30) and were there until after 8, but I’m not sure who won… Ultimately though, I think the community did. πŸ™‚

The workout was a simple one:

  • 12 minute AMRAP
    • 2 power cleans
    • 2 bar-over-burpees
    • 2 pull-ups
    • 4-4-4
    • 6-6-6
    • etc…
  • you could choose RX+ (185/145#), RX (135/95#), or Scaled (95/55#)
  • and then you had 4 minutes to get to a one rep max clean

I have to admit to being a little sore even before we started the workout. Warmed up a little bit on the rower and with some stretching, but I knew it was going to be a challenge today to get anything heavy.

I got nowhere near this weight. πŸ™‚

So how’d we do? Well, here’s how it stacked up…

  • Me (Pink team, did Rx movements)
    • Made it through the round of 10s and had three cleans in the round of 12s (93 reps)
    • Attempted four max power cleans – 155#, 165#, 175# (fail), 175# (fail)
  • Ev – 133 reps with 55#, banded pull-ups; 95# max clean
  • Mickey – 133 reps with 55#, regular pull-ups; 105# max clean
  • AJ – 115 reps with 55#; 105# max clean

Not bad at all, really. I pushed it too fast, too early in in the metcon and had to slow way down in the round of 8. And in the round of 10, I forgot to do burpees, so I did my 10 power cleans, walked to the rig, realized my mistake, and walked back to do burpees. I started breaking up the cleans by the round of 6s… And I just didn’t have anything left when I got to the max lifts at the end.

We had a lot of fun though and NCS was a great host! Thanks folks and nice to see everybody!!

A site about my crossfit journey…