Tag Archives: back squats

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. πŸ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. πŸ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. πŸ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. πŸ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. πŸ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? πŸ™‚

Have a great weekend folks!!


Tabata Heck

Yesterday did not involve much movement, but I was pretty productive, so I’ll take it. πŸ™‚

Today however, we made it in for an 8:30 class. Only day of the week this week where I had a chance to work out with my wife, which was nice. Coach Bill had a good group – Drea, Todd & Melissa, and Lara, plus the two of us.

We started with the same warm-up we’ve been doing, and some parts of it were a little easier today (middle split “leg overs”), though the stationary lunges and ATYT arm swings with 5# plates were still a challenge.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humorOnce that was done, we started talking about today’s WOD, which involved several movements. Good old Tabata. Five different movements. 8 rounds of 20 seconds on, 10 seconds off, for each. Plus a minute rest in-between. 20 seconds of work should be easy, right? HAHAHAHA

As I mentioned today, I think “Tabata” is just a Japanese word for “H-E-Double-Hockey-Sticks.” πŸ™‚Β Joking aside, it was a great workout – but man was it a challenge.

We warmed up some back squats, tried out some L-sit variations, looked at some ring row variations, talked about handstand holds, and glanced at the rower. We’ve been doing a lot of rowing in recent weeks, so that was a given.

The class was big enough there was no way we could all row or ring row at the same time (only 4 sets of rings and 4 rowers), so we split up a bit. Todd and I started on L-sits. Ev started on ring rows. And the rest started with back squats.

metcon definitionThe workout was:

  • MetCon – AMRAP
  • Performance:
    • Tabata back squats, 65/45 lb.
    • Rest 1 minute
    • Tabata L-sit hold
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata handstand hold against wall
    • Rest 1 minute
    • Tabata row
  • Fitness:
    • Tabata air squat
    • Rest 1 minute
    • Tabata knee tuck on parallettes
    • Rest 1 minute
    • Tabata ring rows
    • Rest 1 minute
    • Tabata pike hold
    • Rest 1 minute
    • Tabata row
  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. For row, count calories rowed.

Sure. Let’s do that. πŸ™‚

Definitely not MY L-sits

So I did:

  • L-sit holds on the floor, simply trying to hold my feet off the floor for 20 seconds
  • Ring rows
  • Handstand holds on the wall
  • Calorie row
  • Back squats 65#

How’d it go?Β Let’s see…

  • L-sits – 20s, 20s, 20s, 20s, 18s, 13s, 12s, 8s = 131
  • Ring rows – 8, 8, 8, 8, 7, 6, 6, 5 = 56
  • Handstand holds – 20s, 20s, 20s, 20s, 15s, 15s, 10s, 5s = 125
  • Calorie row – 48 calories total
  • Back squats – 8, 8, 8, 7, 7, 7, 5, 5 = 55
  • Total score – 415

Doing L-sits at the beginning of that may have been a poor choice, but I think L-sits at the end might have been worse!

This was a hell of a workout. Everybody did awesome. Hopefully my quads will forgive me soon. πŸ™‚

Great work 8:30 class and thanks Bill!


Hamstring Rebellion

No, I didn’t “twang” a hamstring in the injured sense. But I think they and my calves were in open rebellion after jumping rope for two minutes. πŸ™‚Β Today was workout #3 of the week and I have to say my hamstrings and low back might have still been a bit fired up from the last couple of days.

1y91nhMade it in for a noon workout today at Continuum and definitely wasn’t alone.Β  Drea had me, Sarah (with Aaron) and Sarah (without Aaron) (should be a law firm – Sarah & Sarah), Megan (and her brother Joey), and Bill to deal with today. (Plus we saw Vanessa briefly too!)

We started with the same warm-up we’ve been doing all week.Β  And then the fun began.

  • For max reps and load:
    • 2 minutes of handstand push-ups (performance) or pike push-ups (fitness)
    • Rest 2 minutes
    • 2 minutes of double-unders (performance) or single-unders (fitness)
    • Rest 2 minutes
    • 2 minutes to find 1-rep-max back squat (performance) or 3-rep-max back squat (fitness)


We started with some HSPU practice. Just do one strict HSPU on the wall. Um. Sure. Couldn’t pull that off today. So we went through a ton of scaling options on and off the box or wall.

Then we did some double-under practice (penguin side-slapping for the win). Of course, that led to lots of single-unders for me.

illustrated-squatAnd then we warmed up a bit with air squats and back squats. I warmed up to 225# and called it good.

When we started the workout, I did:

  • 6 kipping HSPUs, then 7 pike push-ups with my toes or knees on the box; discovered very quickly that when the HSPUs went, they went fast, and then the push-ups off my knees on the box hurt my knees even more than my shoulders, so I need to do something with padding next time we go that route
  • 2 minutes of single-unders yielded 167 jumps. I was in a great rhythm and got about 110 in the first minute, then stopped and couldn’t get going again
  • 255#, 275#, 295# (fail); my last back squat I got to a quarter squat position and my calves and hamstrings were saying nasty things, so I stopped

I got nowhere near my 1RM (315# back in January), but the 295# didn’t feel great so I didn’t push it. It’s funny how your body handles movements differently depending on how you prep it. A strength day of back squats is VERY different than a day where your body is pre-stressed and you only have 2 minutes to get going.

It was a quick, intense workout today. And I learned a valuable lesson: make sure you wipe off the back of your neck before you attempt heavy back squats. A sweaty neck/back was no fun when the barbell rubbed me the wrong way.

But all was good. We had a fun crew at noon and I’m looking forward to working out with my wife tomorrow, which I haven’t been able to do in a few weeks.

Great work everybody!

Meltdown and Recovery

Every day presents its own brand of challenges and apparently this week I’m having a series of existential crises. So where else should I go but to the box for my daily dose of endorphin therapy. I didn’t realize I was going to make it into the box until I decided to toss my morning plan out the window and go about 7:45 this morning.

So I joined the 8:30 class with Coach Drea — we had Val, Melissa, Nic & Nichole, and Logan. We started with our new warm-up (mostly active stretching) and added in some ankle/hip mobility to it for good measure. Good thing too, ’cause my left ankle is cranky after yesterday.


Once we warmed up, we did some back squat practice and then paired off to work together. I worked with Nic & Logan on today’s back squat workout. It’s 5 sets of 3 reps.

We started warming up…

  • 135# x5
  • 155# x5
  • 175# x5
  • 195# x4

20170913_092508And then worked up from there…

  • 215# x3
  • 225# x3
  • 225# x3
  • 230# x3
  • 230# x3

Nic is still getting back into the swing of things after some time away from the box and neither of us felt 100% after yesterday’s workout. So we didn’t push too terribly hard.

My old 3x back squat was set in December 2016 and was 265#. And my latest one-rep PR was 315# for back squats. I’d like to at least get back to that 265# at some point.

But damn if my hips and ankles were very cranky. Took a while to warm up and get low enough in my squats in the first place. But even 230# felt heavy.

So thanks for the good workout today Drea! And great work 8:30 class!

Now I’m icing my left ankle and seeing if I can make it a bit happier (along with the rest of me).

The First Hold is the Hardest…

The last few days were crazy, so I need to spend some time catching up on these posts. Let’s talk about Saturday first and then I’ll add another post about today’s later.

Saturday was a blur, but it began with a team workout at CrossFit Continuum. We had a great turnout — probably 15 or more people. I wasn’t counting heads, but Ev, AJ, and I wandered in to find Larry & Clare setting up and we had a bunch of folks drop in in 2s or 3s over time.

We started with a bit of tag. Larry had us chasing after one another with an ab mat held like a pizza box. Knock it off and pay the price, until there is only one person standing. We did burpees. We might have done something else as well. It was fun.

e3f65d7a351d0af573d2761d479b521eOnce we were warmed up, we paired up for the workout. Marino was kind enough to be my partner for the day and Ev & AJ paired up.

  • Team WOD for time with a partner:
    • 800m Farmers Carry 53/35#
    • 100 Bar Only Back Squats/Plank Hold
    • 90 Pull Ups/Superman Hold
    • 80 Sit-ups/Wall Sit Hold
    • 70 Burpees/Hang Hold
    • 60 Hand-Release Push Ups/ Handstand Hold
    • 50 Box Jumps 24/20″ box/V Hold
    • 40 Buddy Deadlifts 220/155#
    • 400m Farmers Carry 53/35#
  • Each partner carries two kettle bells for Farmers carry if we have enough. Every time partner breaks on a movement, switch positions and continue.

Larry changed it a bit — making the air squats into back squats — but the rest was pretty much as Jordy’s Goodbye was written.

After tearing both my hands last Thursday doing the bar muscle-up transitions, I was a little concerned about some of the movements. Farmer’s Carry and pull-ups? Ouch.

So we started off slow and we think fried ourselves doing the 800m Farmer’s Carry (Marino and I were talking about it later with Larry.) But we did:

  • f008c72de97f1682c087a03471242a37800m Farmer’s Carry – Marino had 45# kettle bells and I had one 55# kettle bell I passed hand to hand. We went to the 200m mark, not the 400m one or the longer 800m route. And we stopped quite a bit at the 50m mark.
  • We knocked out four sets each of 45# back squats pretty quickly while doing the plank hold
  • Pull-ups were rough. I did 5 pull-ups and the rest ring-rows. Marino chugged through the pull-ups and we did them 5-10 at a time. Superman Holds were interesting
  • Sit-ups were easy for me, but the wall sit hold was tougher than it should have been. I was starting to feel that in my core pretty quickly.
  • The burpees were AWFUL — and the hang hold on the rig I seriously thought I was going to pass out a couple of times. Breathing was a big problem during that round
  • Push-ups weren’t bad. I held a squat and Marino did a handstand on the wall while we got through them. I was just running out of hands and forearms by that point.
  • And we got about 30 20″ step-ups into the 50 box jumps before we hit a 45 minute hard stop Marino suggested. I was good with it. πŸ™‚

Seriously the holds in this one were the killer part. Somehow I didn’t manage to tear my hands again, but that was a big concern the whole time.

(Pictures courtesy of Larry Hinkin — thanks Larry!)

We got done, headed home, and then drove to soccer in Denver. So I’m sure sitting the rest of the day did me zero favors. πŸ™‚

Thanks Marino for being my partner — we didn’t finish but we kept on chugging!

Great work everybody!

Definitely not Diddly Squats

Strength day! After yesterday’s running WOD, I was ready to lift something heavy.

I arrived early for the 9:30 class with AJ and the two of us hung out and chatted with folks while they finished up. It was good to see Jonathan & Sarah, Brianne, Caleb, Nic, Todd, and Jake! Plus there were a few others at 9:30 with Coach Drea — Lyle & Elyse, Brent, Karen, and Mia joined us.

kettlebell-swingWe started with a little three round warm-up:

  • 15 kettle bell swings (was supposed to be light, but I decided to use a 53#)
  • 100m run
  • Walking lunges

And after a brief refresher with an empty barbell, we were off to find a rack, warm up a bit, and get started. There were three parts of today:

  • 5×1 Overhead Squats
  • 5×1 Front Squats
  • 5×1 Back squats

I am always a little gun shy on these days with mixed movements, but gave it a shot. πŸ™‚

Overhead-squat-1First was the OHS. My old 1RM was 135#. This has traditionally been one of those movements that I struggle with. When I started 4 years ago I was barely able to use a PVC pipe because my shoulders were so out of shape. And I’ve been stuck at 135# since Fall 2015. So I was hopeful I might be able to improve slightly.

  • 95# warm-up (x2)
  • 105# x1
  • 115# x1
  • 125# x1
  • 135# x1 (old 1RM)
  • 145# x1 (new 1RM)

I’ll take a 10# PR. πŸ™‚

Meanwhile my 12 year old daughter AJ managed to hit 55#, which was awesome. She was working with Mia and the two of them did amazing.

front_squatSecond we did Front Squats. I’ve been stuck at 245# here for a while and wasn’t sure I was going to move beyond that. (Spoiler: I didn’t.)

  • 225# x1
  • 235# x1
  • 245# x1
  • 255# BAIL
  • No 5th

Matching my old 1RM of 245# is nothing to sneeze at, so I’ll happily stay there.

AJ managed to hit 125#, which is pretty much body weight for her.

And lastly we did Back Squats. This is another movement I’ve been stuck for a while but hit 315# back in January.

  • 225# x1
  • 245# x1
  • 275# x1
  • 295# BAIL (left knee felt funny)
  • No 5th

Didn’t even get close to my 1RM. But as the knee wobbled I didn’t want to push.

get-out-of-my-brainMeanwhile, AJ hit 155#, which is a 25# PR over the 130# she set TWO WEEKS AGO… Have I mentioned that my girls are just like their mom and beasts? πŸ™‚

So I really need to figure out how to get past this problem I’ve developed with bailing or failing and stopping cold. Success isn’t going to happen overnight and not without toil and work.

If anybody has any ideas on how to shake loose that little mental quirk, I’m open to suggestions. πŸ™‚

Great work 9:30 (and 8:30) classes. Thanks Drea!

Back squats, headstands, and broad jumps, oh my

Last night I took a wall ball to the face. Today, I was right back at it in less than 24 hours. I’m either dedicated or insane, so which is it?

Today I headed in for a noon workout with the girls. Ev has been working a lot lately so she hasn’t had much of a chance to join us. And with everything going on this week (long story), we won’t get much of a chance to see her until her work schedule slows down some. But it turned out that it was just me and the girls with Coach Drea at Noon, so it was a good chance for me to work out with my daughters.

b04c6ed2970ac4c861a63625f42d9532We started out with a quick little warm-up:

  • 500m row
  • 30 good mornings (PVC pipe, banded, or empty barbell)
  • 500m row

And then we headed to the rack to warm-up our back squats. Our workout was 5 sets of 5 back squats starting around 70% of our 1RM. Mine is 315#. 70% of that is a bit more than 220#, so I warmed up to 225#.

  • 45# (empty barbell) x5
  • (warm-up starts)
  • 95# x5
  • 135# x5
  • 185# x5
  • (warm-up ends)
  • 225# x5
  • 235# x5
  • 245# x5
  • 255# x5
  • 255# x3 (knees were starting to hurt a bit)

The girls got up to 105# out of a 1RM of 135#.

illustrated-squatAnd when that was done, we did a couple rounds of skill work:

  • 50′ broad jump in as few jumps as possible
  • 3 Β really slow pull-ups (strict)
  • 3 slow push to handstand or headstand to spread leg lowers

I’m not a jumper. And strict pull-ups are kind of rough. But the headstand down to the floor was kind of fun. πŸ™‚

As per usual, it was fun to work out with the girls and Drea does a great job with them.

So now I’m off to ice my knees a bit and give my body a rest day tomorrow so we can try and hit it again on Thursday.

Thanks Drea! Now I’m ready for a nap!