Tag Archives: bar-over-burpees

Friday Night Lights at CrossFit NCS

Every now and then, our Colorado Springs CrossFit community does fun stuff like the Friday Night Lights initiative. It’s been a while since I’ve had the opportunity to hop into one (February 2016 and April 2016) and we missed the one back in July over at Decimate. These events offer a great opportunity for crossfitters from all over the area to WOD together and visit. I know I’m not the most social of butterflies, but it is good to get out in the world beyond the everyday once in a while.

crossfit-ncs-logoLast night we gathered at CrossFit NCS for a Friday Night Lights event and they had a great turnout. The whole Fitzy clan made it in and joined the 7:50pm heat. Marilee joined us as well. And we visited a little with Ray & Danielle (NCS), Mike (NCS), and saw Alex (Decimate) for a bit. We also saw folks from Progressive, Bonnie & Clyde, 719, and several other boxes from around town.

Ray, as always, was a fun emcee. And they moved anywhere from 5-10 people in each heat of the workout about every 25 minutes or so. When you signed in, you got a color (purple, yellow, pink) and competed to see which team could do the most reps and lift the most weight. We arrived about 6:10 (it started at 5:30) and were there until after 8, but I’m not sure who won… Ultimately though, I think the community did. πŸ™‚

The workout was a simple one:

  • 12 minute AMRAP
    • 2 power cleans
    • 2 bar-over-burpees
    • 2 pull-ups
    • 4-4-4
    • 6-6-6
    • etc…
  • you could choose RX+ (185/145#), RX (135/95#), or Scaled (95/55#)
  • and then you had 4 minutes to get to a one rep max clean

I have to admit to being a little sore even before we started the workout. Warmed up a little bit on the rower and with some stretching, but I knew it was going to be a challenge today to get anything heavy.

I got nowhere near this weight. πŸ™‚

So how’d we do? Well, here’s how it stacked up…

  • Me (Pink team, did Rx movements)
    • Made it through the round of 10s and had three cleans in the round of 12s (93 reps)
    • Attempted four max power cleans – 155#, 165#, 175# (fail), 175# (fail)
  • Ev – 133 reps with 55#, banded pull-ups; 95# max clean
  • Mickey – 133 reps with 55#, regular pull-ups; 105# max clean
  • AJ – 115 reps with 55#; 105# max clean

Not bad at all, really. I pushed it too fast, too early in in the metcon and had to slow way down in the round of 8. And in the round of 10, I forgot to do burpees, so I did my 10 power cleans, walked to the rig, realized my mistake, and walked back to do burpees. I started breaking up the cleans by the round of 6s… And I just didn’t have anything left when I got to the max lifts at the end.

We had a lot of fun though and NCS was a great host! Thanks folks and nice to see everybody!!


Bars and Burpees

Workout #3 for the week and I have to admit I was more than a little sluggish. Definitely slept hard for a few hours last night, but getting up I think the allergies really smacked me in the face again. Eyes were watering like mad, so I took my usual allergy med. Yay.

Made it in for the 8:30 class this morning with a bunch of folks. AJ went with me and we joined Larry, Bri, Marino, Sarah, and Caroline, as Coach Lara took us on today while Coach Drea supervised. πŸ™‚ Lara did great, as she walked us through the warm-up and the WOD, offering suggestions and encouragement the whole way!

rxdthewarmuppurple_fullpicThe warm-up was a little different than the last couple of days:

  • 2 minutes on the rower or bike (I rowed)
  • :30 second jumping jacks
  • 10 PVC passthroughs
  • 10 Overhead squats with PVC
  • 5 inchworms with a push up

From there it was snatch city… first with a PVC pipe through a bunch of progressions, then with an empty barbell. And from there we shifted to warming up to our working weight over three rounds – three snatches, three burpees over the bar for each. I started at 75#, moved to 95#, and finally tried 105# – did one rep and dropped to 95# very quickly.

snatch5Then we were off to the races:

  • Competitor: 10 one-minute rounds of…
    • 10 burpees over the bar
    • Max reps of power snatches, 155/105#
    • Rest 2 minutes between rounds.
  • Performance: 10 one-minute rounds of…
    • 8 burpees over the bar
    • Max reps of power snatches, 135/95#
    • Rest 2 minutes between rounds.
  • Fitness: 7 one-minute rounds of:
    • 5 burpees over the bar
    • Max reps of power snatches, 65, 45#
    • Rest 2 minutes between rounds.

I started out attempting to do 10 burpees over the bar, but only got 2 snatches in — and decided from that point on to do the performance level with 8 burpees. Good choice. πŸ™‚ So my workout looked like this:

  • 20180718_093113Round 1 – 10 burpees, 2 snatches
  • Round 2 – 8 & 5
  • Round 3 – 8 & 5
  • Round 4 – 8 & 5
  • Round 5 – 8 & 5
  • Round 6 – 8 & 4
  • Round 7 – 8 & 5
  • Round 8 – 8 & 5
  • Round 9 – 8 & 5
  • Round 10 – 8 & 5
  • Total = 46 snatches @ 95#

Burpees got slower and slower, but I never broke them up. I did all 10 or all 8 each time. And I like these burpees – scary, I know. Not having to stand up all the way makes them easier, just hopping over the bar.

Snatches were a little rough at first, but I settled into a groove after a bit. I got overzealous one round and tried for 6, but only got it to about eye level as the minute ran out. After that I treated it more like an EMOM, just trying to stay consistent and hit 5 reps, which I did all but one round after the first one.

I was flagging a bit by about round 7, but the end was in sight so we just kept plugging away. πŸ™‚

AJ did great as well, working through the whole thing with a 35# bar and accomplishing 36 reps by the end.

Great work 8:30 class! Thanks for the encouragement Lara!

Mercy Me, Indeed

Time for a team workout today! This was workout #5 for me for the week, so it was going to be a slow one — or so I thought.Β Saturdays are always fun, but I love it when I get messages from my partner essentially saying this is gonna be rough before I even get a look at it. πŸ™‚

1vbtxdSo, with a bit of trepidation, we made it in for the workout. Ev partnered with Robert and I partnered with Jonathan and we figured we’d work through things a little at a time.

Started with a warm-up led by Coaches Drea and Jimmy. Same warm-up as we’ve been doing all week. And we followed that up with some running drills to get us warmed up. We had a good turnout this morning with Dan & Monica, Jonathan, Robert, Lara, Marino & Deana, Brent, Larry, Isaac, and a few others I think. Fun crowd.

The workout was aptly named today — Mercy Me. It was one of those “for time” workouts where you just try to finish as best you can.

  • 2 person team
  • Row 2000 M or run 1 mile
  • 75 Bar facing burpees
  • ***75 Partner front squats w/Barbell #135/#95
  • 75 Situps
  • 75 Sumo Deadlift High Pulls #135/#95
  • Row 2000 M or run 1 mile
  • Row and Run can be broken up in any variety between the 2 teammates
  • ***Both Teammates must hold barbell together on Front squat
How to Front Squat

This was rough in a few spots. Jonathan and I scaled a bit — dropped to 95# for the partner front squats and 75# for the SDHP — but the rest we kept as written.

So how’d it go? Considering that Jonathan and I were more than a little sore when we started (it was his 6th workout of the week and my 5th), it was likely to be rough in places.

  • Jonathan started with an 800m run and I was set to row when a rower opened up, but it never did — so I also ran an 800m (which Jonathan said was about 4:15 — if that’s true, it’s one of my fastest ever)
  • Bar-facing burpees became bar-over burpees, so we went back and forth doing 10 at a time. I’m better at this type of burpees than others because I don’t have to stand all the way up. It went fairly quickly. πŸ™‚
  • Partner front squats at 95# were a challenge more for the bar than the weight. We got through the first 20 (10 reps on one shoulder, then switch and do 10 on the other) and then I started running into problems with the barbell digging into whichever shoulder it happened to be. We did 10 and eventually Jonathan suggested wrapping the bar in a yoga mat — that helped. We did get slower and slower towards the end however due to yours truly.
  • We then did the SDHPs instead of the sit-ups (just got out of order a bit). We did sets of 10 for the most part, but I think Jonathan did at least one set of 15. 75# wasn’t bad.
  • Sit-ups went quickly. I did 25, he did 25, then I did 15 and he did 10.
  • And then we were back to the row or run. I rowed 500m and it was awful. Shoulders and forearms were ticked off. Jonathan ran 800m and then I chose to run a 400m (walked some).
  • We finished in 40:12.

I have to say that a few hours later, I’m still feeling this workout. πŸ™‚ Told Jimmy it was an evil workout with a capital E. πŸ˜‰


But we did ok. And I’m thrilled about the 800m. Fastest ever I think. That said, I think it’s good tomorrow will be a rest day. πŸ™‚

Great work everybody!

Ascending rep schemes? Bah!

Another night with very little sleep (and a little trauma/drama) at my house led to me taking today as a personal day. Lack of sleep usually means lack of patience. Lack of patience leads to lack of progress… you know how it goes.

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageAnd that lack of sleep really made me debate whether to go to crossfit this morning. But I gave in, thinking the activity may help me burn off a little of whatever madness may be lingering from the last few days.

So at 8:30, I joined Coach Drea, Nicole, Melissa, Carrie, Danielle, and Logan. We did the same warm-up as yesterday, with a bit more elbow/shoulder mobility before shifting over to some thruster warm-ups with a PVC pipe and then an empty barbell.

As the last part of the warm-up we did three rounds of:

  • 2 thrusters at our working weight
  • 100m sprint on rower or 5 calories on the bike

I did the bike each time. And I had 75# on the bar. As per usual, it was going to be a challenge. πŸ™‚


Today’s workout was an interesting one…

  • Performance
    • 9-15-21 reps for time of:
    • Thrusters #75/55
    • Bar-facing burpees (bar-over-burpees)
  • Fitness
    • 9-12-15 reps for time of:
    • Thrusters #55/45
    • Burpees

Ascending rep schemes are awful. There’s a weird mental disconnect with knowing you have MORE reps to do, not LESS.

I was laughing at the fact that I would have to calm down during the round of 9 and not burn myself out right away… Um, sure. Like that was going to happen. πŸ™‚

1npz5eOn the plus side, I managed to pull off the bar hop for the rounds of 9 and 15. When I got to the round of 21, I struggled to get up and down because my shoulders were on fire. But I got into a rhythm where I would go down slowly, come up slowly, and step over the bar, then repeat.

The thrusters weren’t awful. I did the first 9 unbroken, then went with 8 and 7, then 11 and 10. But those burpees. Bah.

I finished in 11:19. Nicole finished in under 6 minutes. I was edging ever closer to my estimate of double the fastest time. πŸ™‚Β  But I finished — that was the victory today.

When we were done, we did a little 200m walk/light jog (I walked) just to wind down a bit, then put our stuff away, and did a little mobility if we had time. (Banded shoulder abstraction helped. My shoulders are less on fire now!)

Great work everybody! And thanks for the encouragement, folks!

Losing Grip Today

There are good days at the box and bad days at the box. And even a bad day at the box isn’t really a bad day, but it’s definitely an interesting thing to deal with.

Today was the 3rd workout for the week. Not as crazy as last week, but it was good to have a bit of a break after the Christmas Eve workout, or so I thought. Tuesday and Wednesday this week weren’t too bad and I did better than I thought I would to some extent. Um. Not so much.

1gb5usGot in with Ev & the girls and it was another huge class with Coach Larry. Jonathan & Sarah, Nic & Nichole, Connie, and a bunch of other folks. The 9:30 class looked even bigger.

We started with some mobility work. A few minutes of couch stretch followed by some banded shoulder work and then another little 3 round mini-WOD…

  • 10 calorie row or assault bike
  • 10 med ball cleans
  • 10 push-ups
  • 10 hollow-body rocks

I actually chose to use the Devil’s Tricycle today. And as per usual, my knees quickly told me how bad a decision that actually was.

From there we grabbed an empty barbell and went through about 100 reps breaking down the different movements for the workout.Β For time:

  • 15 burpees, jumping over the barbell
  • 225/155# clean and jerks, 5 reps (185/125# for level II, 95/65# for level I)
  • 12 burpees, jumping over the barbell
  • 225/155#Β clean and jerks, 4 reps (185/125# for level II, 95/65# for level I)
  • 9 burpees, jumping over the barbell
  • 225/155# clean and jerks, 3 reps (185/125# for level II, 95/65# for level I)

Honestly I think all the warm-up movements completely fried my forearms and grip. I get the need to do them, but I need to find ways to loosen those suckers up.


When I got to loading the bar for the workout itself, I could squat clean 135# just fine but had no ability to close my hand around the bar once I got it to my shoulder. I tried everything I could think of, but nothing was working today. So I dropped to 115# and was pretty much told to go with power cleans since the squat cleans into a jerk simply wasn’t there.

Then there were the burpees. I have issues with side-to-side hops vs. forward/back hops. With all the people we had at the box, it was side-to-side and that didn’t work well for me. I couldn’t get a good rhythm and would do 2-3-or-4 before stopping to reset.

It took me 9:03 to finish this workout. Not awful, but definitely not my best work. And that’s ok.


I am coming to terms with being human finally. Things change. Everyone has bad days. And I need to give myself permission to not be 100% every day. It’s not possible.

So… Deep breaths. Mobility work. And we’ll see how we do tomorrow.

Great work everybody! Y’all killed it. πŸ™‚

16.5 is Done. Finally.

I knew the 2016 CrossFit Open was going to throw me some curve balls this year. And it did. But I wasn’t prepared to redo 14.5 as 16.5. Apparently Castro likes his curve balls.

If you don’t remember, 14.5 is the reason I didn’t do the 2015 Open. I walked out in the middle of 14.5. Simply stopped my workout, opened the door, and walked outside. I was ticked at myself. I was embarrassed. I was upset. It was not a good day. And I really didn’t want to revisit it.

So thanks Castro. Apparently you like your dramatic irony. When I watched the 16.5 announcement, I made a decision that I wouldn’t care about my time. I would do everything I could to face away from the running clock. And I would finish the damn thing.


I even announced that on Facebook and quite a few of our crossfit friends offered encouragement and kind words.

Was I really prepared for 16.5 when I got to CrossFit Continuum tonight? Probably not. I watched several different groups of our athletes suffer through it. Some did well – getting times under 20 minutes. Others pushed to 30. And some went as far as 40. But everybody gutted it out and finished.

When it came time for our heat, my whole family joined in the “fun” – along with a few others. Coach Clare. Coach Ray. And the four of us. I did it Rx (95#), as did my wife (65#). Mickey did it at Rx for her age group (45#) and AJ did it scaled at 25#.

So how’d it turn out? Ev finished in 30:30. Mickey in 24:42. And AJ in 19:38. They all kicked ass.

That just left me. I had Shaun judging and he was kind, but kept me moving along. And it sucked.

It really sucked. Did I mention that it sucked? By the time I got through the round of 21, I was sucking wind. Through 18 I wanted to die. And by 15 I really wanted to walk out the door.


Coach Clare had threatened to pile boxes in front of the door the night before on Facebook. And when we saw her before our heat she said she had done some entertaining things to our car so we couldn’t escape. (It was snowing pretty good outside by that point, but we knew she was joking. πŸ˜‰ )

Everybody’s heart was in the right place. They wanted to see me succeed – and “success” in that case wasn’t breaking any records with time – it was just finishing the damn thing.

By the time I got through the round of 15, I had a few other folks cheering me on. Greg. John. Dan. And I heard other voices behind and around me. But it was all I could do to keep breathing. Keep standing. Keep falling. Keep pushing the bar above my head.

Did I mention that it sucked?

Before too much longer I had Coach Ray motivating me (he’d already finished his own workout) and that helped. I had a lot of help, honestly. And though I was swearing like a sailor in my head, I didn’t have the breath to do much more than mutter.

I discovered a new way to do burpees. My shoulders were unhappy and the falling to the ground has never been one of my most efficient moves. So by round 12 I started doing a bit of an army crawl… get down on my elbows, fall the rest of the way, then scrunch up like I was doing knees to elbows on my belly to get to my knees – then step up one leg at a time.

It was far from efficient. It was god awful ugly in fact. But it worked. One at a time.

The thrusters weren’t as much of a problem, though by the end I would sometimes get one done and have to drop the bar, then do 2 more or 3 more, etc.

It took me 46:56 to complete the workout. But damn it, I finished.


Why do I do crossfit? Because I have a family encouraging me. Some are blood. Some are family by sweat. All are friends I will help do damn near anything I think if they asked.

They said I showed grit and courage to finish. But the truth is that if they weren’t there to cheer me on and somehow block the way to the door, I might have made a run for it.

But I didn’t. I had my wife and daughters cheering me on. I had coaches and athletes cheering me on. And though many of them kicked ass with their own workouts there wasn’t any judgment – no looking down their noses because I took FOREVER to finish the damn thing. Just love and encouragement.

Crossfit is pretty damn awesome.

But Castro – you kinda suck. Not sure I’ll do the Open again next year. I’ll wait until next year to determine if it happens or not. But if you work 14.5 back into the mix again I may have to send a flaming bag of poo your direction. πŸ™‚

Thank you, thank you, thank you – to everybody who offered encouragement. I don’t think I would have had the strength to finish without it. I really wanted to quit. Really.

But I didn’t and can now cross 14.5 – I mean 16.5 – off the list. And I hope I don’t have to do anything even remotely like it again for a long time.

The 2016 CrossFit Open is done. Thank goodness. πŸ™‚