Hero WOD Friday

What was I thinking? Last week I went to crossfit five days in a row. This week I took Wednesday as a rest day and still went four days… Geez!

Today I convinced myself to go because… hmmm. The pictures I saw from earlier classes looked fun? I’m honestly not sure. But the important thing was that I went. πŸ™‚

And it was a full class at 8:30 this morning… Lori, Elyse, Lyle, Elizabeth, Larry, Todd, Monica, Daniel, Kaila, Nick, Andrea, and Krista… I think there were 13 of us all together.

Started with a 400m run/500m row and then some jumping pull-ups, mobility work, gorilla (stand to squat), bear crawl, marching bridges, good mornings, etc. Then we partnered up and started pulling all our equipment together.

20151023_094543 20151023_094539Today’s WOD was Scooter


On a 35-minute clock with a partner complete as many rounds as possible in 30 minutes of:

  • 30 Double-unders (or 60 single-unders)
  • 15 Pull Ups
  • 15 Push Ups
  • 100-Meter Sprint

Then, 5 min to find a 1-rep max partner deadlift.

For the AMRAP have one partner work while the other rests, switching after a full round is completed.

Lori and I partnered up even though I warned her I would be darn slow today. She didn’t seem to mind. πŸ™‚

We pretty much did the workout as prescribed. She and I both did single jumps and a few ring rows when pull-ups fell apart, but the rest we chugged through. I’m definitely not a sprinter, but I did run three of the four rounds I completed and walked most of one.

So we made it through about 9 rounds thanks to Lori. She kept chugging right along. The pull-ups were what slowed me down. I did get through 10 in a row the first round, which was awesome. But after that I was doing them in sets of 5 or less.

20151023_094549When we were done, we were both pretty winded but we got up to about 295# on the bar. Other teams were getting 500-600# plus, which was amazing!

Lori did awesome and I was happy that I went to a Friday WOD and just kept chugging. I feel like those three letters DNF are one of my goats these days!!

Anyway… Great work everybody! I hope you all have a fantastic weekend!


Thursday Workout

Today I managed to squeak in a morning workout with my wife Evelyn and a bunch of other people… Coach Isaac kept us in line, but we worked with Connie, Lori, Sam, Larry, Dakota & his significant other (Laurie?), Caleb, Danielle, and Marianne… It was a busy morning at Crossfit Continuum!

Olympic weightsWe started with a 500m row (a taste of things to come), then did some cossack squats, sotz press, 1/2 handstand push-ups, and went through the push press motion before figuring out where to start.

Today was a strength day (here’s the workout)… we were supposed to do 7 sets of 3 reps with increasing weight. I worked with Caleb, who got up to 235# today. I managed 185# a couple of times, but we’ll talk about that in a second…

  • 115# x3
  • 125# x3
  • 135# x3
  • 145# x3
  • 155# x3
  • 165# x3
  • 185 #1.5/2

So honestly I felt pretty good through most of it. Managed to get the bar overhead pretty quickly and consistently through 6 rounds. And after Caleb did 235# he suggested I go for 185# for my last set, since my one rep is 195#. So I did.

The first one went pretty well. And the second one went wonky. I felt my core lose tension, which led to the bar going too far behind my head in that locked out overhead position. Though I got it up, I felt my back take the load instead of my whole core. And I wasn’t sure how to bail backwards without breaking my wrists, so I pulled it back forward and dropped in front of me.

It was a little scary to be honest. I wasn’t hurt, but it felt weird. And I called it there. Two reps was good. πŸ™‚

gray_profileAfter all that we were supposed to row 5,000 meters for time. I wasn’t looking forward to it, but figured it would take about 25 minutes (4.5-5 minutes for a thousand meters times 5). But we had so many folks, we broke into four teams and tackled it as a team WOD.

I worked with Caleb again on the row and we were the one two person team; the other three had three people each.

And that went really well. We were supposed to split it up every 500m, so we traded off back and forth. Each time he’d do his in about 1:35 to 1:45 and I’d do mine between 1:45 and 2:00, so we just kept chugging along. We were done in under 21 minutes, which was awesome. I think the actual row time on the rower was under 19 for the 5,000m.

The fact that I’m not a hurting unit right now is a good thing. πŸ™‚

Thanks go to Isaac and Caleb and the whole class. There was a lot of weight flying and rowing going on!

Hope everybody has a great day!

Tuesday Chipper

Yesterday was rough, but I knew I needed to get up and go again today. Why? Because I’m a masochist? Nah. I think it’s because I’m afraid that if I stop the habit (Monday, Tuesday, Thursday at the very least) I’ll back slide…Don’t want that. Though with the Zone Diet, my weight is still on the rise… so maybe I need to do something there after three weeks.

20151020_095633At any rate, I made it in for an 8:30 class at Crossfit Continuum with Coach Drea. We had a good sized class today with Dakota & Annie (?), Maria, Chris, Ashley, and Mike. (Plus Caleb made it in for the 9:30 class today…)

Started with a 500m row or 400m run, then began gathering equipment… kettle-bell, med ball, bar, ab mat, jump rope, box… It was like the 12 Days of Christmas!

We also did some pigs on skates, roll-to-candlesticks, hand-stand hold, push-ups, leg raises, and knees to elbows… And then we talked about the workout itself…

For time:

  • 10 Box Jumps, 42/36β€³
  • 10 Bar Muscle Ups
  • 20 Kettlebell Snatches #53/35
  • 20 Pistols, Alternating
  • 30 Toes-To-Bar
  • 30 Overhead Squats #75/55
  • 40 Weighted Situps
  • 40 Med Ball Cleans #20/14
  • 50 Burpees
  • 50 Triple Unders

Um. Yay?

20151020_095629Here is how I scaled:

  • 10 step-ups (24″)
  • 10 kipping pull-ups
  • 20 kettle-bell snatches with a 35# kettle-bell
  • 20 pistols, alternating, to the 20″ box
  • 15 toes-to-bar, 15 knees-to-elbows
  • 30 overhead squats (started at 65# and dropped to 45#)
  • 40 weighted sit-ups (20# med ball)
  • 40 med ball cleans (20#)
  • 50 kettle-bell swings (protecting my shoulder)
  • 100 single-unders

Meanwhile I watched people do pistol roll-to-candlesticks, 42″ box jumps, and much more. Everybody was killing it. I was honestly happy just to keep moving. And after last Wednesday’s battle with burpees, I am going to avoid them for a little while to keep from shoving my left shoulder into its socket and killing myself again.

So I was happy that Drea suggested kettle-bell swings instead of burpees. Even those were tough by the end.

It took me 31:45 to complete this ugly thing. Everyone else was between 20 and 30 minutes I think.

The word for the day: SCALING. RX for RX sake is silly. I was ready to complete everything but the burpees and go for another walk like yesterday but Drea suggested the KBS. It was better. πŸ™‚ But it wasn’t a DNF!

Thanks folks for the support and great work everybody! I’m sure Caleb killed it as the lone sufferer in the 9:30 class too!

Have a great day folks!

Mondays are Rough

There are days where your body wants to move and days that it doesn’t. This is definitely one of the latter.

Made it through my two Monday meetings and headed to the 9:30 class at Crossfit Continuum. And today I got to work out with a whole mess of folks, including my wife Evelyn, plus Danielle, Monica & Kaila, Nick & Lisa, Andrea, and Isaac’s sister. And we were coached by Heather, which is always fun. Having Ev, Danielle, and Heather in the same room somehow always gets inappropriate. πŸ™‚

7ef48039a5228f1efa37cc2bfd148471We started with a 500m row, 400m run, or 50 double-unders, then did some pigs-on-skates, a 30-second handstand hold, some marching bridges, slow HSPUs where you count to 3 slowly on the way down and then push up quickly, and a few other odds-n-ends before starting to get our equipment together. My wrists were a little fired up from the handstand work, but I was more worried about my left hip which was giving me some grief.

Today’s WOD involved two bars for everybody involved… one for deadlifts and one for snatches, plus some space on the wall or on a box for some sort of handstand push-up variation, either in pike push-ups or off a box.

The workout wasΒ 5 rounds for time of:

  • 225/155-lb. deadlifts, 10 reps
  • 75/55-lb. snatches, 10 reps
  • 10 handstand push-ups
  • 75/55-lb. snatches, 10 reps

I set up for Rx weights, because… why not? 225# deadlifts are heavy, but not impossible. And 75# snatches aren’t bad either. So though I was concerned, I wasn’t overly so.

Got through the first round in about 6 minutes. And the second round took forever. I got through the final 5 snatches and couldn’t convince my body to squat again. Getting down into the deadlift starting position hurt. Getting into the snatch starting position hurt. Kicking up on the wall hurt. Everything hurt.

So I made a decision. I decided to walk away. And I did the mile long path we figured out for Murph. Kept me moving at least. Pain is not my thing.

I’m pissed at my body right now. I should have been able to do the workout. Apparently it thought otherwise. Getting old sucks.Β Not sure if this is due to the five days in a row last week or was just from not moving enough over the weekend, but either way… Not fun.

DNF. Better luck tomorrow.

Sorry folks. But thanks for cleaning up my bars while I was gone. Sorry I wasn’t all that social when I got back either…

Hope everybody has a good day!

Five Workouts This Week??

It’s Friday. And I’m not too ashamed to say that usually I skip Fridays at the box. Three or four workouts a week has been the norm for me for a long time… Monday, Tuesday, Thursday, and Saturday when I can get in for a team workout. That’s difficult during the girls’ soccer season, so Saturdays are very hit and miss.

20151016_093631But three or four workouts a week is fine. It usually gives me enough time to recover and rebuild a bit.

This week hasn’t worked that way. I’ve been at Crossfit Continuum every day this week. It’s been very weird. πŸ™‚

I did Monday and Tuesday as per usual, then Ev convinced me to go Wednesday. I was hurting Thursday and didn’t do well, but went anyway. And I went today with every intention of just cheering the girls on during the workout on their day off, but ended up doing the workout anyway.

I scaled the heck out of this workout, but I was moving for 30+ minutes.

The girls and I got to the box for the 8:30 class only to discover we were it. πŸ™‚ So Coach Drea got to deal with 3/4 of the Fitzpatrick clan. We warmed up with a 500m row and talked some about the movements.

We did Helton today (be sure to read the story about this one at the Continuum site)… 3 rounds for time:

  • Run 800m
  • 50/30# dumbbell squat cleans, 30 reps
  • 30 burpees

20151016_093628There were two big flags in this one for me… Running is bad for me (on the advice of Caleb, our chiropractor and fellow crossfit athlete) and after Wednesday, I don’t want to do any more burpees and shred my left shoulder again. It’s still taped up courtesy of Caleb. So I scaled a ton:

  • Row 1000m
  • 15 25# kettle-bell squat cleans and 15 air squats
  • 30 sit-ups

And it still took me 30+ minutes…

  • Mickey – 39:09, 15# dumbbells
  • AJ – 41:09, mix of running and rowing, 8# dumbbells
  • Me – 35:07 (my adjustments above)

Did I do the workout? Well, I did a workout. And I was sweating like a beast the whole time, so I think it was ok. πŸ™‚

Meanwhile, Jimmy was working on back squats (looks like he hit 290# today, which is phenomenal!).

20151016_093637The 9:30 class came in… we saw Heather, Kurt, Deana (and Marino stopped in), Nick & Lisa, Monica & Kaila (and Ava), and Lori… Looked like a fun group of folk as always. πŸ™‚

Hope the 9:30 crew had a fun time!

Thanks for letting me scale Drea. The girls did awesome. Very proud of both of them for gutting it through that one.

I do think that the Zone Diet, if nothing else, has given me more fuel to burn during workouts and lessened my recovery time a bit. I’m not sure about any strength gains and definitely haven’t lost weight, but we’ll see how measurements look at the end of the month…

Won’t make it to the team workout tomorrow unfortunately, but I think my body might rebel even if we could come! Looking forward to a couple of days of recovery time before I start again on Monday. We’ll see how many times I get in next week. πŸ™‚

Have a great day folks!!

DNF (?) Thursday

This has been a hard week with a few unexpected twists and turns at work. And I (should have) learned yesterday that my body is screaming for a rest day. Ha! Since when have Fitzpatricks ever listened to common sense regarding how hard to push themselves. We’re kind to everyone else, but cruel to ourselves. Apparently it’s a family trait.

So what do you think I did today?

Yeah, I went in for another workout. Go figure. Silly me.

Had my poorly placed 9am meeting this morning at work, so I couldn’t make it to any of the morning classes. But I did make it to a Noon one with Coach Drea and Marino, Shaun, and Chad. (And Joel was finishing up the workout when I arrived while Bill, Drea, and Isaac were chatting up front. So it wasn’t a quiet place. πŸ™‚ )

(Evelyn, AJ, and Danielle went in this morning to do the workout as well. Sounds like they had just about as much fun as I did, as Ev was complaining she might not be able to move her arms tomorrow. πŸ™‚ )

How to Front Squat
How to Front Squat

Started with a “fun little warm-up” as Drea put it… 7 minute AMRAP… 15 double unders (or 30 singles in my case), 5 med-ball cleans, and 10 light kettle-bell swings. From there we did a bit of mobility (couch stretch for me – I’d already done a little banded shoulder work before we got started) and then bounced into the workout itself.

Today was another one of the Team Series workouts… Increasing front squats to a max – 7-7-7-7-7 reps.

I honestly thought I would be ok with this one even though my left shoulder is wrapped up in three pieces of Rock Tape courtesy of Caleb from yesterday. Apparently that wasn’t the case.

I warmed up with 95# on the bar, which felt fine. Then I did the first set at 125#. Wasn’t awful. Bumped up to 145#. Got rougher, but not awful. And then I went to 155# (I was aiming for 175# at the high end) and got through 6 reps of the 7 before I had to drop it. My left arm and wrist gave up and I lost my grip.

That was when Isaac hopped in to help diagnose the issue. We eventually decided it was probably my left wrist or my lats. Drea already had me doing some more banded shoulder mobility between sets 2 and 3 to help open up the lats. And Joel suggested some wrist mobility. Plus, I did a bit of the forearm/wrist mobility stretch that Bill showed me with a PVC pipe.

When I got back to the bar to do my 7th rep, Isaac suggested widening my grip a bit, so I did that. And then the left side looked fine but the right side didn’t. I dropped the bar and we talked some more.

And I never picked it up again. I should have done two more sets of 7, but my left shoulder (the taped one) was aching by that point and I decided to listen to my body. Sort of.

origin-insertionBy that point everybody else was done with their five sets, so I cleaned up my bar and set up at the rig for the next part of the fun… and EMOM.Β EMOM x 10: 1 strict pull-up + 3 chest to bar pull-ups + 5 kipping pull-ups without coming off the bar.


I jokingly said I was shooting for 1 pull-up every round, but that was sort of how it ended up. Instead of chest-to-bar, I did kipping pull-ups. The first round I did one strict pull up, three kipping pull-ups, and then 5 kipping pull-ups – pretty much staying on the bar the whole time. But that was the best of the lot. I did manage one rough strict pull-up every round but one and in most rounds I at least completed three kipping pull-ups.

It wasn’t pretty. But I at least did something every round of the EMOM but one. Meanwhile – Chad, Marino, and Shaun were rocking it out. πŸ™‚

Great work guys! You all looked fantastic! And thank you Drea & Isaac for trying to help. I think my body is just trying to tell me to give it a rest.

Tomorrow I’m set to take the girls in for an early workout, so it may be a day to get in some mobility and become a cheerleader. My left bicep is tired. My left shoulder is tired. Generally I think my body is just tired.

So we’ll see what happens. πŸ™‚ Hope everybody is having a good day!

The Unexpected Wednesday WOD

So today is usually my rest day. It just happens that way most weeks. But this morning, after a biweekly meeting, my Internet went down for several hours. Tough to work on code when you can’t get to it over the internet.

My wife just happened to be off today so she could talk to three different 5th grade classes about the digestive system at my youngest’s elementary this morning. She happened to come home after I had been on the phone with technical support for an hour and mentioned that it would be a good day to go catch a Noon class at Crossfit Continuum.

So… long story short… my rest day turned into workout #3 for me this week. It was just Ev, myself, and Coach Drea today, so it was pretty quiet except for all my grumbling. We did get to see Jimmy again today, which was nice, and Logan too (he was working out with Drea when we got there) – plus Chad, who was doing a mini workout of his own… so we weren’t exactly alone. πŸ™‚

Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/
Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/

We started with a 500m row and then did some odds and ends to warm up (I also added in some shoulder mobility and some couch stretch before we even got started) before talking about today’s workout…

5 rounds for time of:

  • 45/35#Β barbell overhead walking lunges, 50 feet
  • 21 burpees

We did walking lunges without additional weight earlier in the week (Monday), so I thought this would be ok. Drea offered a bit of a scaling option for the overhead part – go with the bar overhead as long as possible and then put it in a back rack position. So I did overhead for the first round and back rack for the rest, but I think it was the burpees that killed me today.

My hamstrings were already fired up when I got there (thus the couch stretch), but somehow that translated to the quad before long (above the knee). Meanwhile my calves were also tightening up from the lunges, so they started pulling below the knee. And my knees were caught in an unwinnable war between them. They felt like they were on fire.

Add to that the fact that I tend to shove one arm or the other (it seems to alternate, but today was the left) into its socket when I slam myself into the ground for a burpee, and you have a very angry left shoulder to contend with as well.

It was a trifecta from hell.

Did I finish? Yes, but it took me forever. Drea said that it was taking other folks 10-20 minutes to get this one done. It took me more than half an hour and a whole lot of bitching.

Ev got it done in 22:39 with 1/2 overhead and 1/2 back rack for the lunges.

It took me 33:38 with 1 round of overhead and the rest back racked.

This was not a fun workout for me. Good thing is that I already had an appointment with my favorite chiropractor Caleb for this afternoon, so I’m hoping he can put me back together.

I’m not sure that I’m going to make it tomorrow at Noon now. But we’ll see…

Thanks Drea for a spicy workout and great work Ev. You definitely smoked me!

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