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. πŸ™‚

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. Β 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. πŸ™‚

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. πŸ™‚

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.Β 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. πŸ™‚ 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!! πŸ™‚

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. πŸ™‚

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. πŸ™‚

Have a great weekend!!

Friday Hero WOD?

Usually, on a good week, I’ll get into the box three times. Monday, Tuesday, and Thursday are the usual suspects for those days. And sometimes I’ll add a Saturday.

tootsie-pop-owlApparently this week I am channeling my inner 30 year old before my birthday this weekend (I’ll be 46)…

Usually I skip the Friday workouts. Fridays are Hero WOD days and involve running. Nothing against the heroes themselves, but running and I don’t get along. I don’t think we’re on speaking terms at the moment beyond the occasional brush with a 400m warm-up jog.

So what the heck was I doing going to the box on a Friday with my wife today for a workout? She talked me into it. Have I lost my mind?

143gjpProbably. I think the answer I’m looking for is “probably.”

Arrived for an 8:30 class and we were definitely not alone. We had 19 people in today’s class. Yes, you read that correctly. We had so many people that Coach Drea had to change the workout into a team WOD for our class. There was Jonathan & Sarah, Lori, Maria, Carrie, Todd & Melissa, Danielle, Debbie, Daniel & Monica, Connie, Lisa, Jenny, David, and Anne (all registered) and we had at least one otherΒ as well. It was insane. I’ve never seen that many people come to a class before.

We started with a 400m jog and came back in to do some mountain climbers, towel ring-outs, arms over & back, some 1/2 HSPUs (or inverted push-ups), side-hops, bounding, and a 30 second handstand hold (or plank). There were so many folks that the wall was full, so I ended up doing inverted push-ups and planks, which was fine!

When all that was done, we talked about the day’s workout.Β As written, we would have done “Jack” today… A 20 minute AMRAP of:

  • 115/80 pound Push press, 10 reps
  • 10 KB Swings, 1.5/1 pood (53/35#)
  • 10 Box jumps, 24/20 inch box

With as many folks as we had, we changed it to a 30-minute partner workout where one person could work at a time. The goal was to go unbroken on the 10 reps, but we didn’t really do that… Our group had three people so we adjusted it even further to be 15 reps for each movement.

I worked with Jonathan and David and we did a 30-minute AMRAP of:

  • push press, 15 reps (95# for Jonathan and I and 75# for David)
  • KB swings, 15 reps (53# for Jonathan and I and 45# for David)
  • Box jumps, 15 reps (Jonathan and David did 24″ box jumps and I did step-ups)

All together we made it through 14 complete rounds plus 15 more push presses.Β I had a few rounds where I did 15 KB swings unbroken (maybe 5 or 6 of the 14 rounds), but for the rest of the movements I usually did 5 or 8 reps at a time and passed off to the next person.


Jonathan and David did awesome!

I think we were all pretty exhausted by the end. And my shoulders were definitely on fire.

Great work everybody! Now I just have to convince my body that a Saturday morning Team workout will be ok tomorrow… πŸ™‚


Deadlifts for Days

Today marked the third actual workout at the box for me this week, though I’ll count my at-home workout on Tuesday as a notch on that belt as well. That’s 4 days in a row. I’m a little crazy apparently.

1415wnMade it in for an 8:30 class with my wife and Coach Bill. We were joined by a bunch of other folks – Danielle, Jonathan and Sarah, KC, Carrie, Melissa, David, and Joel. We started out with an 800m run. Um, yay? And then we did some other warm-ups before we did the fun game where we had to catch a pvc pipe in a circle and do burpees (my bad) if it fell. It was all meant to help us stretch our hammies and glutes a bit for the deadlifts.

We did a little warming up of deadlift movements with an empty barbell and then broke up to do today’s workout. Deadlifts…

  • Deadlift 5-5-3-3-3-1-1-1-1 reps
  • Start with your sets of 5 at 75% of your one rep max, the 3s at 85%, and the 1s at 95%


I worked with David. He did phenomenally well today. His old one rep was 225#, so he started at 185# for his 5s, then 205# for his 3s, and when we got to the singles we played a bit. He did one at 225#, then we bumped him to 235#, and he ended with two reps at 245#. That’s a 20# PR, folks. And I think he could have easily gone up a bit more.

Danielle and Evie worked together and worked up to a heavy deadlift of 255#. Other folks got even higher. I know Jonathan attempted 405# a couple of times. Crazy.

20160512_094141I warmed up at 225# and then jumped to 275# for my 5s, 295# for my 3s, and 315# for my singles. My one rep is technically 355#, so the numbers should have been 265#, 300#, and 335# but I didn’t quite get there. The 315# felt heavy. πŸ™‚

I’ll take it however. That’s about 8,000 pounds that I moved over the course of 30 minutes. 4 tons. Crazy to ponder that. πŸ™‚

We did a little bit of stretching when we were done and now I’m back to work…

Tomorrow is a hero WOD and I might attempt it – but I probably won’t. πŸ™‚ But we’ll try and make the Team WOD on Saturday.

Have a great day, folks! And great work today!


Squat Cleans and Push Jerks, oh my

It may seem like I skipped yesterday, but I didn’t. I promise!

Our trainers had the box closed for part of yesterday to cheer on a young athlete doing a track and field event all morning. And that was awesome. Family comes first in all things and it sounds like he did well! πŸ™‚

AngieTo compensate a little, I decided to do a mini workout at home at lunch time after working for 6 hours straight…

It started out being a mini-Angie. Full Angie is 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats for time. We don’t have a pull-up bar set up at home yet (eventually I hope to), but I set up downstairs to do the push-ups, sit-ups, and air squats for time.

Though you’re supposed to do all of one movement before you move to the next, I did sets of 25 push-ups, 25 sit-ups, and 25 air squats. Better to break it up for me. In the middle of the second set, our dog – Storm, the Weimeraner – decided she didn’t like what I was doing and got in the middle of it all. So I finished with 50-50-50 in about 10 minutes. Not awful and it got me up, moving, and sweaty, so I’ll count it as good.

Plus there was bonding with the dog, so that was a bonus. πŸ™‚

Today I went in for an 8:30 class with my wife and there were a ton of people! The two of us, Danielle, Lori, Sarah, Ellen, Carrie (who was taking pictures), Jenny, Todd & Melissa, Debbie, and David… But it feels like there were at least three more folks there that aren’t in the roster for the class – seemed like there were at least 15 of us. Larry was there as well, helping Drea where he could.

Front-squatWe started with a 400m jog, then came back to do some overhead weight plate presses and Cossack squats. And then we did a whole lot of work on squat cleans and push jerks with an empty barbell. Honestly it was good – been a while since I’ve done squat cleans in any quantity.

The workout itself was 5 minutes of as many reps as possible:

  • 165/115-lb. squat clean and jerks

I am still nursing this damn groin pull. It’s not quite 100%. But I was worried about the weight. Even so, I worked up to 115#, added two 10# weights for 135#, and then 5# on the ends for 145#. That was supposedly the “intermediate” weight for the workout.

My goal was to shoot for 20 reps in 5 minutes. That’s one rep every 15 seconds. I ended up with a score of 10 completed reps. I think I attempted it 13 times but three of them were aborted in various parts of the movement – once I did a hang clean instead of a squat clean and twice I did the clean but couldn’t push it overhead.

Considering that a few of our better athletes managed 25 reps at prescribed weights, I didn’t do all that hot. But then again, squat cleans are not my friend. πŸ™‚ So I’m not all that concerned.

The groin and quad are sore, but not too bad. I need to do a little more with ice, heat, and general care I think – but we’re getting there.

Afterwards we were supposed to do the ROMWOD, but when I peeked into the yoga room it was full of people (probably 12-14 people all together) and I bowed out. Instead, I went back and did some couch stretch and pigeon stretch before having a long chat with Jimmy. It’s been a while since we chatted, so it was good to catch up.

Now… well, now I’m back to work and trying to fit square pegs into round holes. Wish me luck. πŸ™‚

Great work everybody! And I hope the 9:30 class had a good time – Maria, Ashley, Larry, Adrienne, Jodi, and Kristen were there with Jayda the guard dog watching on. πŸ™‚

Thanks Drea for keeping everybody moving!

Pistols and More…

Hello Monday. Once again, I am presented with my first crossfit workout in nearly a week due to meetings, events, and sickness. Don’t worry, I’m still alive – I just knew that today was going to be a bit rougher than your average Monday for that reason.

13uohkHit a patch of stomach virus last week, then was knocked on my butt by allergies again. SawΒ Captain America: Civil War on Friday, then was busy all weekend with soccer, Mother’s Day, and the SW Showdown at CrossFit 719 for a bit on Saturday… busy with a capital “B”.

The day began with 90 minutes of meetings, so there’s that – and then I broke away to join the 9:30 class at CrossFit Continuum. Needed to get moving again.

Arrived in time to find the 8:30 class wrapping up – lots of folks milling about. Lori, Larry, Todd & Melissa, Jenny, Sarah, Ellen, and Adrienne. Might have been a few others, but it was a big group! Bill was coaching. At 9:30 we had Joe, Jodi, and Andrea. Joel was working with Jimmy on the side.

We started with a 400m jog then did some Cossack squats, wrist circles, hitchhikers, one-legged roll-to-candlestick (in my case, two legs were just as bad), neck rolls, and one or two other things… then we did “Sally up” while back-squatting an empty barbell (here’s a video of some folks doing it with a loaded barbell for your entertainment).

I was a bit worried about the groin pull during the 3-minutes of Sally Up, but I have to say it was the other hip that gave me grief – so I’ll count that as ok.

When that was done we went through the movements for today’s workout, which was a 20 minute AMRAP…

  • 10 strict knees-to-elbows
  • 20 one-legged squats, alternating
  • 30-foot handstand walk

I can sometimes do knees-to-elbows if I kip, but doing them strict I don’t quite have the core strength to get everything tucked in – so my scale was strict knees-t0-hips-or-better.

One-legged squats are rough on the best of days, but we did them off the top of a box (20″), reaching down with one leg to the ground – just tapping if possible – and then exploding back up again. I don’t explode much. πŸ™‚ So I did my best to rock forward on the squatting leg to roll up again and did that for the most part (with only a little launching from the down-side leg).

And though I can’t pull off a handstand walk yet (or a freestanding handstand), I gave it a try to do shoulder taps (standing in a handstand on the wall and rocking so you touch the other shoulder with the hand you lift… (See this video – but turn off the sound, it’s awful.)

Um, apparently my brain doesn’t want me removing my hands from the floor. It’s the same issue with “thinking” myself onto a box for a box jump, but with my hands screwed into the floor. I couldn’t lift them for anything. So I ended up doing 5 inchworm planks in place of that bit.

The longest part of this dang thing was definitely the pistols. I was sweating like a beast and it took FOREVER. But I managed to get through 5 full rounds plus 8 knees-to-something.

I will take it. I didn’t stop, but I did pause for a 3 or 4 breath break here and there to collect myself.Β Everybody else kicked butt. πŸ™‚

When it was all done, I did a bit of couch stretch and pigeon stretch. And so far, I don’t feel too bad… Which means I’ll probably feel like hell in a couple of days when I go back!

Thanks Bill for keeping us going and great work everybody!

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