Tag Archives: AMRAP

AMRAP x2 after 19.4

I have to admit that I was a bit leery of going in for today’s team WOD after doing 19.4 last night and suffering “crossfit cough” until several hours after the event. But the only body part complaining was my left knee, so I decided I should go in — especially since I missed Weds & Thurs due to the blizzard.

So I shuffled in with quite a few other folks — Caleb & Megan, Lara & Jordan, Vanessa, Lisa & Nick, Drew, Stacy, Melissa, and maybe one or two others. We were there to do a workout designed by Larry, so you know it was going to leave a mark by the time we were done. πŸ™‚

We did a brief warm-up, paired up and went through some movement standards. I worked with Caleb today and didn’t really scale much, so I’ll take that as a good sign that my body wasn’t too fried.

  • Teams of 2 (or 3) – each member must complete all reps before moving on
  • AMRAP #1 (15 minutes)
    • 15 push press 115/85#
    • 25 walking lunges
    • 15 SDHP 115/85#
    • 20 goblet squats (53/35# KB)
    • 100 single unders
  • 5 minute rest
  • AMRAP #2 (15 minutes)
    • 15 deadlifts (205/155#)
    • 20 mountain climbers
    • 20 kettlebell swings (53/35#)
    • 20 push-ups
    • 15 box jumps (24/20″ box)

For the first AMRAP, I didn’t scale anything and Caleb actually scaled up to a 70# kettlebell for goblet squats. I did pretty well for the first round and was fading by the end of the second — I got through my jump rope and Caleb finished his in the first minute of the rest between AMRAPs.

For the second AMRAP, I scaled box jumps to step-ups on a 20″ box to avoid ticking off my knee further, but that was my only scale. And Caleb continued to chug through the KBS with that 70# kettlebell, plus did 24″ box jumps.

Except for the single unders, the walking lunges, the mountain climbers, and the box jumps, we pretty much just alternated doing 5 reps each. I did one round of push-ups with 10 reps, but that was the only deviation there.

So we got through 2 rounds of the first one (bleeding into the 5 minute rest) and 2 rounds of the second one (with about 15 seconds to spare). Not too bad really — but I was pretty tired afterwards. πŸ™‚

Thank you Caleb for being my teammate today — and everybody was pretty much flying right along. And thanks Larry for a fun workout!

A Rare Thing

Today I saw a unicorn. Or a four-leaf clover. I saw the mythical day occur that hasn’t happened in a long time – I did better than I expected. I exceeded my own expectations. Gasp.

Went in for an 8:30 workout this morning with my wife. Second day this week I got to work out with her, so it was a good way to start the day. We arrived to find Coach Bill getting ready for us and were joined by Todd, Melissa, and Lisa G. A good little crew.

t-rex-double-undersWe started with the same warm-up we did on Monday, so I’ll spare you the details. We did a bit of banded work for shoulders again, which was good. Only thing that was sore on me today was my quads and hamstrings – been that kind of a week. But I discovered that jumping rope in my No Bulls is a bit clunky, so I need to play around a bit to see what’s going on there.

As we finished up, we talked about the workout itself:

  • 25 minute AMRAP
  • Competitor
    • 20 push-ups
    • 30 sit-ups
    • 40 calorie row
  • Performance
    • 10 push-ups
    • 20 sit-ups
    • 30 calorie row

rower5We did a trial run with:

  • 5 push-ups
  • 10 sit-ups
  • and whatever calorie option we were going with – I chose 30

The idea was to see how much time we would need on the bike to approximate a 30 calorie row. I sprinted and did 30 calories in less than 90 seconds. (That was the only time that happened for the entire workout btw.) So we decided that if I had to get on the bike, it would be 90 seconds or 2 minutes there. Thankfully I never had to test that. πŸ™‚

I was shooting for 5 rounds plus a bit. I got into the row of the 7th round, so I am thrilled with that. Managed 6 full rounds plus the push-ups and sit-ups and got through 1 calorie on the rower (6+31). All of my rows were pretty consistent, between about 1:45 and 2:05. Definitely slowed down a bit as we moved on.

1w399lShockingly though my left bicep was getting a bit tired from the rowing, my push-ups felt good and I was able to bang out sets of 10 each time without stopping. That was a first. Usually that’s one of the first things to go. πŸ™‚

Ev did the Performance level as well, with knee push-ups and a combination of rowing and biking – and got through 6+10, so she was moving right along as well. I think everybody kicked some serious butt and continued to move through the whole thing.

It was a good day. I’ll take it. πŸ™‚ Great work everybody!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.


The day started with my writing “seminar” at the box, with an attendance of one. πŸ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. πŸ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. πŸ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.


My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. πŸ™‚

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. πŸ™‚

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚

All the Presses

After yesterday’s horrible workout involving the Devils Tricycle, I was worried to see what they’d throw at us next. Thankfully it turned out to be not as horrible as I was expecting.

We had a ton of people today. Larry got us started and then did the workout with us after Coach Drea got there. Every time I looked up we had a few more bodies. πŸ™‚


I worked with Jonathan. Nick & Caleb worked together. Adrienne (and Jayda) worked with AJ & Mickey. Ev worked with Connie and Sarah. Larry, Todd, and John worked together. Jenny & her daughter worked together. And Melissa worked on her post-surgery rehab. We had people all over the place.

We started with some foam rolling and then shifted to 5 minutes of Cindy. The rig was bouncing with all the pull-ups!

  • AMRAP for 5 mins
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

I don’t think I was counting, but I got through a round in a little over a minute on average – so I got into the 4th or 5th. It was a great way to jump right into it quickly.Β Once that was done, it was PVC time – lots of movement reminders with strict press, push press, and push jerk.

Olympic weights

From there we divided up into our little groups and started warming up with an empty barbell, then adding weight a bit at a time before we got going with the WOD.

  • Strict press – 1-1-1-1-1
  • Push press – 3-3-3-3-3
  • Push jerk – 5-5-5-5-5

Drea wanted us to use whatever weight we got up to (starting at 80% and working our way up on the Strict press) as the start of the next set of movements.

Jonathan and I are pretty close on our one rep max for strict press. His is 150#. Mine is 145#. So we worked well together through that series:

  • 120#
  • 125#
  • 130#
  • 135#
  • 145# (10# jump)

It felt pretty good, so I suspect that my 1RM will be going up next time we try it.

So we started at 145# for our push press. We weren’t quite as aggressive on that one.

  • 145# x3
  • 150# x3
  • 150# x3
  • 155# x3
  • 160# x3

And that’s when I started falling apart a bit. My push jerks aren’t nearly as strong as they should be, but they’re getting better. Even so, my wrists were really starting to bug me when we started at 160#. So my sequence looked like:

  • 160# fail x2
  • 135# x5
  • 145# x5
  • 145# x5
  • 145# x5
  • 145# x4 (dropped last one)

I was happy with that. Jonathan did do 160# for quite a few sets before he dropped back to 145# with me. We were both pretty shot at that point.

Here’s an animated GIF of Larry doing one of his push jerks:


For shits and giggles, I decided to compute just how much weight we lifted over the course of the workout. Not including the warm-ups at all. I moved 6,635# over the course of the WOD. That’s more than 3 tons. I think I deserve to be tired. πŸ™‚

Meanwhile my daughters were kicking butt. My nearly-12-year-old daughter used 45# for the whole workout. She moved about a ton on her own.

And my nearly 16-year-old daughter maxed out at 70# and moved more than a ton.

I’m not sure what my wife got through, but I’ll update the post when I see her again later today.

Suffice it to say that the Fitzpatrick clan moved a lot of weight today and everybody else did too!! πŸ™‚Β Great work everybody!!

Assault Bike be Damned

So you might notice that I’m a bit behind in these write-ups. Or you may not. I’m not sure who all pays attention these days, if anybody. πŸ™‚ But the last couple of days of work have left me zero time to write up a few things. Now that it’s Saturday, I hope to remedy that.

Let’s start with the Thursday workout. I had morning meetings and other stuff going on, but I made it in for a Noon workout with Coach Bill and Samantha (with her beautiful 4 month old kiddo who hung out with Bill while we worked).

Elyse and Logan were working out when we got there. Elyse was on the ground recovering from a workout. I wasn’t sure which one until a bit later when she said that she did the day’s metcon and it was awful. πŸ™‚

silly-walkWe started with an 800m run. Let’s start with that. Frankly I don’t usually do well on 1/2 mile runs. But working on the lighter step with the balls of the feet instead of the heels made it almost ok. We did one lap to the top and back and had to pause as a car drove through the side alley to the parking lot – less than 20 seconds or so – and then did a second lap. And I ran both.

Was it easy? No. Was it easier? Yes. And I’ll take that.

Next up we did a ton of accessory work like we did the week prior.

  • 2×10 (heavier than last week)
  • Split squat
  • Weighted step-ups
  • Incline dumbbell bench press
  • Bent over barbell row
  • Sumo deadlift
  • Single leg deadlift with dumbbells

Incline_Dumbbell_Press_M_WorkoutLabsUm. These sucked. I worked with two 45# dumbbells and had issues off the bat. So my split squats became body weight after a few reps, as did my weighted step-ups. Tried the padded plyo box for the first time and it seemed a bit wobbly, so I got a regular one. It didn’t really matter. From there on I was ok, if awkward and unbalanced.

I used 95# on the bar and continued with the 45# dumbbells. Made it through one complete round of 10 reps and started over. I think I got through the incline bench press and into the bent over barbell row when we ran out of time.

Then the “fun” began. The metcon was anything but. It was a series of three AMRAPs with a 5-minute rest in-between.

  • 5 min AMRAP
  • 21 Cal Assault Bike
  • 21 Deadlift #95/65
  • 5 min rest
  • 5 min AMRAP
  • 15 Cal Row
  • 15 Front Squats #95/65
  • 5 min rest
  • 5 min AMRAP
  • 40 Double Unders (80 singles)
  • 20 Wall balls

Um. This also sucked. πŸ™‚

assault-bikeWhen I asked Bill how other folks had done, he said they were averaging about 2 rounds on each AMRAP. So I said that meant I’d probably do one and a bit more. Funny that. I averaged about 1.5 rounds on each.

  • 21 cal on assault bike/21 deadlifts @ 95#/21 cal on assault bike
  • 15 cal on rower/15 front squats @ 95#/15 cal on row
  • 80 single-unders/20 wall balls/80 single-unders/6 wall balls (20# med ball)

Yeah, that sucked.

I really don’t like the Assault Bike at all. My left knee was complaining almost immediately and getting off the damn thing I just about killed myself. Deadlifts weren’t awful, but getting back on the assault bike was a challenge. I would do 8-10 calories and have to pause to give my knee a break, then go again.Β And the front squats were hard simply because my knees were so fired up.

It was a good metcon. The limiting factor was me. πŸ™‚

So thanks Bill – and great work Samantha! I’d say it was fun but I’d be lying. πŸ™‚

Saturday Team WOD

So last night after doing 16.1 I decided that if I was breathing ok and moving ok, I’d do the team workout at CrossFit Continuum on Saturday morning to continue moving. This morning, though I slept in fits and starts again, I got up feeling ok and decided to follow through on my earlier decision. I was tired, but hey… that’s nothing new.


When we saw the workout… I wondered what I had gotten myself into. Thanks Coach Stacy!

We had a pretty good turnout this morning actually… It was a workout in teams of two and we had 7 or 8 teams when all was said and done. I worked out with Robert, which was fun as always. He and I have a similar speed on Saturdays (slow) and common interests (geeks) so we always have a good time.

AJ went with me but didn’t have a partner so ended up playing dodgeball with the other kids and Megan (Caleb’s wife) – apparently they had to do burpees every time they got hit and they did over 100 burpees, so I think they got a pretty good workout in the end!

February 27, 2016 at 1152AMSo what was the workout? Stacy gave us a doozy in three 15 minute chunks.

  • 0-15 min AMRAP
    • 50 partner sit-ups
    • 50 double unders each (or 100 singles)
    • 50 partner sit-ups
    • 50 walking lunges (45/25# plate overhead)
    • 50 partner sit-ups
    • 50 burpees
    • 50 partner sit-ups
  • 15-30 min AMRAP
    • 100 deadlifts (135/95#)
    • 80 power cleans
    • 60 front squats
    • 40 jerks
    • 20 thrusters
  • 30-45 min for 3 rounds or until time runs out
    • 400m partner run
    • 40 box jumps (24/20″)
    • 40 wall balls (20/14#)

Um. Yeah. Was it too late to run away? The answer is YES! (That’s one of the parts of CrossFit I like – by the time you’re in the door it’s too late to turn back. πŸ™‚ )

Robert and I decided that 135# seemed a bit heavy today, so we did 115# and called it good. We got all the way through the first 15 minute workout with no time to spare. We got about halfway through the front squats before we ran out of time there. And by the last chunk I was walking. We got through one complete round and Robert started the second round of box jumps when we hit 45 minutes.

Thank goodness for time caps. πŸ™‚Β Great work everybody! And thanks for teaming up with me Robert!

Hopefully everybody will enjoy the rest of their weekend!!