Hanging with Toes to Bar…

Morning folks. Time for another fine day of work and crossfit. ๐Ÿ™‚

I have a standing 9am meeting every week that I now attend every other week because I don’t need to be there, so I made it to an 8:30 class at CrossFit Continuum this morning for the day’s workout. We had Coach Bill today along with a fun group of folks, Ev & I, Danielle, Larry, Sarah, Todd & Melissa, Lisa, and a couple of new folks whose names I don’t have in my head yet (and they didn’t check in so they don’t show up in the list on the schedule, so I can’t cheat!).

We started with a nice 400m jog and came back in for some med ball work. We did some med ball cleans with a small indoor lap included and then did musical med balls. I was the first one out, so I put stuff away while I watched the madness. ๐Ÿ™‚

20160526_091429When that was done ย we grabbed an unloaded bar and went through some hang power clean and hang power snatch progressions (shoulder shrug, high pull, drop under) and worked on our hook grip. I’m getting the hang of the hook grip for clean-type grips but not for wide grips. My hands don’t quite have the strength for holding that way in that direction yet – but I’ll get there. ๐Ÿ™‚

We had 10 minutes each for:

  • 3 sets of 5 hanging power cleans
  • 3 sets of 5 hanging power snatches

For the cleans I did:

  • 95# x2 (to warm up)
  • 115# x5
  • 135# x5
  • 155# (failed on the pull, so dropped weight)
  • 145# x5

For the snatches I did:

  • 95# x5
  • 115# x4
  • 115# x4

20160526_091435The heavier weight is a challenge on anything with a wide grip, but we made it work sometimes. I could definitely tell when I got the pull right – it made things SOOO much easier.

And once that was done, we had:

  • 50 toes-to-bar or v-ups for time (with a 20 minute cap)

I was pondering the time cap when I started. But I banged out 10 ugly T2B in a couple of minutes. But my grip was failing and I was struggling to get both feet on the bar. So I switched to even uglier V-ups which might as well have been knees to elbows flat on my back on the floor because that’s what they looked like.

Took me 4:47 to get through 10 T2B and 40 ugly V-ups. That’s a lot less than the 10 minutes or more it would have taken to get all the T2B done.

That said – I was laughing because it took me until the T2B to realize that I was wearing my tennis shoes, not my crossfit shoes. Oops. Made it 40+ minutes into the workout before I figured that out. Maybe I was a little tired this morning.

So that made me laugh. ๐Ÿ™‚

But we made it through and I felt good for more of the hanging movements than I expected, so I’ll take it as a win!

Hope everybody has a great day! Good work today!


What’s with all the squat cleans?

Yes, you heard me… What’s with all the darn squat cleans of late? Geez!ย Give me a hanging power clean or a power clean, but please don’t make me squat under it. ๐Ÿ™‚

Made it in for another 8:30 class this morning with Coach Drea and we had quite the crew… Ev and I, Carrie, Larry, Jenny, Melissa, Adrienne, Danielle, Melissa (Coach), Ronnie, Anne, and Caleb. There were people everywhere!

Olympic weightsWe started with a 400m jog (no snake today) and then with a medicine ball at the ready we did some squat-to-stands, med ball cleans, and downward dog as a group before diving into the squat clean and splitย jerk with an unloaded barbell. We focused more on the jerk than the squat, but we were still moving pretty well by the time we were done with all the practice.

The first part of the workout was 12 minutes to find our 1 rep max clean & jerk. I worked with Caleb & Larry and we just alternated… We did 115#, then 135#, and 155# – and I got through those. But as soon as we upped to 165# (Larry made it) I was out of my league. Caleb got up 245# by the time he was done. They did awesome.

Though it’s not quite as separate between the clean and the squat, it’s still sloooow for me. But I’ll get there.

And when that was done, we entered metcon land and ugh… it was not a good one for me.

  • 1 minute of hang squat cleans, 45/25-lb. dumbbells (or 35# or 25# to scale)
  • 1 minute of burpees
  • 1 minute of toes-to-bars
  • 2 minutes of hang squat cleans, dumbbells
  • 2 minutes of burpees
  • 2 minute of toes-to-bars
  • 1 minute of hang squat cleans, dumbbells
  • 1 minute of burpees
  • 1 minute of toes-to-bars

I’m not a huge fan of movements that separate the left and right, whether it be single-arm movements or single-leg movements. Not my thing. So even though it was a hang clean with dumbbells, it wasn’t fun.

20160524_093534I scaled slightly – with 35# kettle bells (the dumbbells were a hot commodity), burpees, and toes-to-bars. Drea wanted us to focus on getting our toes to the bar, not just defaulting to knees to hips or knees to elbows. I can do t2b one at a time, but only for a little while.

Grip was the big part of today. Between the kettle bells and the t2b, my grip was fried. Not sure if was the hook grip from yesterday or just all the cleans and such – but ugh. Not fun.

And neither were the burpees. My shoulders tell me every time there are burpees that they hate me in no uncertain terms. That’s always fun.

Long story short – I didn’t get very far. 67 reps across the three rounds. I was slow on everything across the board. Yay team.

My wife got through 99 reps with 25# dumbbells and knee raises. She did awesome. So did everybody else.


It’s ok. Sometimes I can hang with the big dogs, but metcons are not my cup of tea. My goal as always is just to keep moving. One rep at a time.

I’m going to try and go the next couple of days, then we have stuff going on Friday that will hold us up. And Saturday I have to get some yard work done or I’m going to need a machete soon.

Great work today folks – have a great day and we’ll be back to it tomorrow probably. ๐Ÿ™‚

Regionals strike again…

After three days of sitting, it was time to get back into the box. (My youngest played in a soccer tournament all weekend and I didn’t go to the WOD on Friday.) But I wasn’t expecting another workout from regionals!

Arrived for an 8:30 class with Coach Bill today and we had a good group of folks… Sarah, Mike, Ellen, Jenny, Larry, Melissa, Anne, and David joined me. It was an interesting mix of movements and folks today…

I look nothing like this guy

We started with a 400m jog, which revealed a dead bull snake (I’m pretty sure it was a bull snake, but didn’t get close enough to look for a rattle) at one end of the regular running course. Someone had run it over, but that was a new feature on the run. We’ve seen deer and rabbits, but no snakes. Then we came back in and did some Cossack squats, PVC pass-thrus, and some snatch balance work before practicing the squat snatch for the first part of the workout…

  • Take 12 minutes to establish a 1RM max snatch (squat snatch)

snatch5It’s been a long time since we’ve done much with snatches, so it was good to warm up a bit. I started with 95# and did a few, then did a couple at 115#, and got 125# off the ground but it didn’t feel right. My one round max for snatch is 145#, but I think that was a hanging snatch or power snatch, definitely not a squat snatch.

So I’ll take 115#.

And then we set up for the metcon of the day… A variation on regional workout #5. 3 rounds for time… This one looked awful on YouTube when we watched the last couple of weekends. There were quite a few people – elite folks – who didn’t finish.

  • 400m run
  • 40 weighted sit-ups
  • 7 deadlifts (405/275#)

I knew the run was going to be the awful part of this one. My left knee was bugging me when I started the first round of 400, so I went at a fast walk for most of it.


But I also knew I haven’t tried a 405# deadlift, nor did I want to today. ๐Ÿ™‚ I think the two variations they had on the board were 315# and 185# for guys, so I decided I’d go with neither. ๐Ÿ™‚ 275# was a good weight – heavy, but not so heavy that I couldn’t do it as singles fairly quickly.

As for the weighted sit-ups, quite a few folks went with a plate and I went with a 35# kettle-bell. It was heavy enough I had to break up the reps a bit – I did 20/10/5/5 and that worked out great.

dead-lastWe were shooting for a 16 minute time cap and with my slow run/walk I knew that wasn’t going to happen… But I kept moving and finished in 19:30. Not fast by any stretch, but I finished and Bill said my deadlifts looked great – so I’ll take it. ๐Ÿ™‚

Good work everybody at 8:30 – you all killed it. We all scaled to some degree and everybody finished – so that was awesome!!

The 9:30 class looked fun too – Lori & Jordan, Deana & Marino, Monica, Lisa, Andrea, and one or two new folks. ย Hopefully

Med ball tennis, anyone?

Thursdays are always a treat. I have a meeting that I attend every other week because I don’t really need to be there all the time and I’d rather work out with my wife at crossfit. Today however I attended the meeting and went to a noon class with Coach Drea.

Olympic weightsAnd I was happy to find I wasn’t alone doing thrusters today! We had Bri, Ernie, and Adithya – plus Elizabeth and Elyse doing their own thing. But after a 400m jog to warm up, my happiness was crushed… with a game of med ball tennis.

How do you play med ball tennis? You take part of the floor space of your box and mark out a small court. At the center line you place a few plyo boxes. Put a few folks on either side and let them toss med balls back and forth. The rules are simple… they have to bounce once before you can grab them and if you miss one, you get to do 5 burpees.

Ernie and I played against Bri and Adithya and I think we were the athletically challenged side. Ernie had some great saves, but I was awful. He and I ended up losing 10 to 3 I think – which meant 50 burpees for us and only 15 burpees for them.

The downside of the warm-up was that my shoulders were fried after burpee time. The upside was thatย we were definitely warmed up after about 20 minutes of “tennis” insanity. ๐Ÿ™‚

After that we did a few front squats and thrusters with an empty barbell before loading up our bars for the actual workout…

  • Thrusters – 5-5-5-3-3-3-1-1-1-1

Start at 75% of your one rep max for the 5’s, then move to 85% for the 3s, and shift to 95% or greater for the singles. Easier said than done. ๐Ÿ™‚


I really only did two sets of 5, so I short-changed the workout slightly – but I’m ok with that because I achieved a new 1RM PR at the other end. ๐Ÿ˜‰

  • 5x @ 95#
  • 5x @ 125# (75%)
  • 3x @ 135# (a bit more than 80%)
  • 3x @ 135#
  • 3x @ 135#
  • 1x @ 145#
  • 1x @ 155# (95%)
  • 1x @ 165# (my old 1RM)
  • 1x @ 175# (new 1RM with a 10# increase!)

Honestly I probably could have gone a little further, but my shoulders were on fire by that point so I decided it was good to stop. Plus we were at the end of the hour.

Ernie just kept piling on weight and got to 175# himself. Bri got to 125# I think. And Adithya was doing an EMOM for Drea and adding weight to get used to doing the thruster movement. Everybody did awesome.

I suspect that my clean will be my limiting factor for my thruster. I can (on a good day) clean 195#, front squat 245#, and push press 195# – so I should be able to thruster 195# I think. ๐Ÿ™‚

But I’m done for now… We’ll see if I go tomorrow – and the weekend is full of soccer, so it may be Monday again before I head back… We shall see!

I do have to shout out to Elizabeth who is heading off to another state with her husband to start her career… She’s a bright, strong young lady who will be missed at our box – thanks for all the encouragement over the last couple of years! I wish them both all the best!!

Have a great day folks!

Regional Nate…

I didn’t make it into crossfit yesterday because, honestly, I had too many other things on the agenda. But I wanted to get in today because I needed to… At least that’s what I’m telling myself. ๐Ÿ™‚

20160518_103052After an 8am meeting at work, I slipped out for the 9:30am class at CrossFit Continuum. Coach Bill was finishing up with the 8:30 class, which had quite a good crowd – Sarah, Maria, Carrie, Melissa & Todd, Adrienne, Danielle, and David. They were still chugging through the end of the day’s insanity and I had an opportunity to play with little JR and Jayda while I stretched a bit.

For the 9:30 class we had Ashley, Joel & Jodi, and Andrea. We started with a 400m jog, did some overhead plate presses, a 30 second handstand hold, some ring rows, and a few kettle bell swings. Once all that was done, we worked through the muscle-up transitions, talked about handstand push-up modifications, and did a few kettle bell snatches to get everything moving…

The workout itself was “Regional Nate” from the CrossFit Games Regional competitions… 10 rounds for time with a 20 minute time cap…

  • 4 strict muscle-ups
  • 7 strict handstand push-ups
  • 12 kettle bell snatches (70/53#)

20160518_103027I don’t know about you, but muscle ups are a pipe dream for me and though I can do a few handstand push-ups, there was no way I was doing a KB snatch with a 70# KB (or even a 53# KB for that matter).

So I scaled the workout…

  • 4 muscle up transitions
  • 4 strict HSPUs (or 4 pike push-ups)
  • 12 KB snatches (first with a 45# KB and then 35#)

I got through 6 full rounds plus 15 reps (6 KB snatches short of finishing the 7th round). It was awful. My shoulders were on fire after the 2nd round. ย I dropped to a 35# KB after the 3rd round. I dropped to pike push-ups after 4 rounds. Continual adjustments just to keep going.

Jodi, Andrea, Ashley, and Joel were all chugging along. Joel kept going even after time was up just so he could finish out his 10 rounds. They all did fantastic.


To say that I’m a wee bit tired after that workout would be an understatement. I should have done better. But at least I kept moving for the most part.

Plus I got to see a few other folks. Jimmy was there post-surgery and he looks like he’s doing well. Drea and Logan and Elizabeth were there getting ready for the advanced class. And I wish Elizabeth well on her move!

So it was a good day… now I need to fire back up so I can get some work done… HA!

Have a great day folks!

Tons of push-ups…

Wow. I am definitely #swole after today’s workout… not so #swoleandsexy though…

trojan-crossfit-wod-crossfit-meme-5-rounds-for-time-burpee-box-jumps-pull-ups-400x280After pretty much sitting all day Sunday after a week full of workouts, it was time to hop on the hamster wheel again and start this week off right. Pay no attention to the fact that my hamstrings are still sore from Saturday. ๐Ÿ™‚

We had a good sized class today – Larry, Todd & Melissa, Jenny, Lori, Mike, Lisa, Debbie, Ellen, and Anne.

Started with a 400m jog, some jumping pull-ups, Cossack squats, squat-to-stands, and ring rows before doing a quick refresher on hand-release push-ups and the new banded push-up variation…

February 29, 2016 at 1109AMToday’s workout was for time:

  • 1,000-meter row (or 800m run)
  • 100 push-ups
  • 750-meter row (or 600m run)
  • 75 push-ups
  • 500-meter row (or 400m run)
  • 50 push-ups

Scaled II was a little different:

  • 1000m/800m
  • 70 push-ups
  • 750m/600m
  • 50 push-ups
  • 500m/400m

And Scaled I went even a bit lighter:

  • 750m
  • 35 banded push-ups (a new variation)
  • 500m
  • 25 banded push-ups
  • 250m
  • 15 banded push-ups

Since we were supposed to keep the time for this one under 40 minutes, I didn’t do Rx. I think 100 push-ups would have killed me (I’m not looking forward to the 200 push-ups for Murph!). So I did the scaled II version.


And, because push-ups are not my forte, I split them up a bit. I went in with the thought that if I could do half of each set as full push-ups and half from my knees, I might survive. And that’s what happened. It still sucked, but I think I’d still be there doing push-ups if I didn’t go with the lower numbers and allow myself some modifications.

We were supposed to do hand-release push-ups the whole way, but I only did hand release for my push-ups from my knees. The rest were just push and go as much as I could do.

Took me 33:23 to finish up. Definitely under the 40 minute time cap, but too long by far. Murph will take me forever at that rate. But I think I’m going to have to break it up into 10/20/30 sets (pull-ups, push-ups, air squats) to even have a chance of getting through it.

Everybody was moving right along. If a rower was busy, someone would run. And when all the rowers were busy to start, we began with push-ups. It all worked out.

I think I’m good on push-ups for a few days though… Geez!

Great work everybody! And thanks Drea!


One more in the books this week…

Some days I wonder what the hell I’m thinking. Yesterday I pointed out that I’ve done some sort of work out every day this week and I still went in and did the team workout this morning… My body and I are not on speaking terms unless you count the fact that a few parts of my anatomy are yelling loudly at the moment. ๐Ÿ™‚

So I slept in a little this morning (or at least didn’t get out of bed at 6am), but managed to get a cup of coffee and some breakfast (an egg, ham & cheese bagel) by 8:30. And I made sure my eldest daughter was up by 8:45. My wife and youngest had a full day of soccer and other events planned this morning, so we were on our own.

20160514_105710We headed into CrossFit Continuum about 9:20 and arrived by 9:30 or so. And by 9:45 after looking at the board for the day’s workout I was wondering what the heck I’d gotten myself into.

Coach Stacy put a tough one together today… Two parts with a 5 minute rest in-between.ย Part A had a 20 minute time cap, but most people were done in 13 minutes or less.

  • 20 partner deadlifts (315/245#)
  • 20 handstand push-ups
  • 20 partner deadlifts
  • 20 handstand push-ups
  • 20 more handstand push-ups
  • 20 partner deadlifts
  • 20 handstand push-ups
  • 20 partner deadlifts

And in part B, we had another 20 minutes or so to finish up:

  • 75 chest-to-bar pull-ups
  • 75 kettle-bell swings (53/35#)
  • 75 double-unders
  • 75 overhead squats (95/65#)

Olympic weightsWe partnered up pretty quickly. I think we had 18 people come today give or take, so 9 teams of 2. Marino worked with me and was very patient, so I appreciated it. ๐Ÿ™‚ We did:

  • 315# partner deadlifts
  • regular handstand push-ups (though mine turned out to be 1/2 HSPUs or attempts by the end)
  • he did chest-to-bar and I did regular pull-ups
  • 53# kettle-bell swings
  • he did double-unders and I did singles
  • and we did 75# overhead squats

This was a rough one, folks. We were done with the first part in about 13 minutes. Everybody started part B at about the 18 minute mark. And we were close to the last ones done with the OHS. Marino did the lion’s share of the pull-ups and HSPUs I think. I did ok on the rest and tried to pick up my end of the bargain on the singles (went fast), kettle-bell swings (did 10 reps at a time), and OHS (tried to do 10 reps a few times, though had to drop in my last set of 10 at the 8 mark).

Marino did awesome. Thanks for bearing with my slowness today!! ๐Ÿ™‚

145gwjMickey worked with Kaila and the two banged it out pretty well. It was Mickey’s first crossfit workout in a few months because of school commitments (theater and soccer), but she’s looking forward to getting back to the box more regularly when school is out.

I do have to say I will probably not be doing 6 workouts in a week again for a while. We may take it back a notch to 3 workouts again next week and see how that goes. But I may try to do it again once a month or so if I can swing it. My body was recovering pretty well overnight and seems to like staying in motion, so even as I turn 46 I’m thrilled with the fact that I COULD do it even if I know my body needs more rest between workouts. ๐Ÿ™‚

Anyway… Great workout folks – amazing work across the board.

And thanks for the birthday shout out at the end – Monica’s birthday was today and mine was tomorrow. I would have been ok if y’all forgot about mine! Thanks for the piece of fruit tart, Lori!!

Now I need to sign up for the in-house competition in June and our Murph workout that’s coming right up. ๐Ÿ™‚

Have a great weekend!!


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