Tag Archives: bear crawl

What day is it?

Yeah, it’s going to be one of THOSE weeks. Today already feels like Monday #2. Darn those weekday cloning practices. And Ctrl-Z doesn’t seem to work in my week.

Thursday last week was the last workout I made it in for, though I did an AMLAP (As Much Lawn As Possible) at my house on Saturday that took a few hours. So it felt good to at least get through the door of the gym on Monday and Tuesday mornings.

Monday – Shoulder Killer

Monday morning I made it for an 8:30 workout with Coach Drea. Bill, Melissa S, and Dave.

kettlebellsAnyway… we did a little 2 round warm-up:

  • 200m run
  • Turkish get-ups, 3 per side (I used a 15# dumbbell)
  • 10 goblet squats (I grabbed a 45# kettlebell)
  • 3 reps: 10 second hollow body hold + roll to stomach, 10 second arch hold + roll to back (or as I like to call them, the dead fish flops)
  • 30 ft straight leg (high hip) bear crawls

When that was done, we slipped into a good squat clean refresher before working on wall walks. The focus on the wall walks was all about our body position moving up and down the wall – less Superman hold, more hollow body. So keeping the butt up and focusing on good position on the way back down to avoid killing your back — that was the goal. And when that fails, shift to bear crawls.

Mine didn’t quite look this good

As for weights for the squat cleans, it was supposed to be 155#. And sure, I could maybe do that for one, but not for a ton of reps. I warmed up to 135# to start and after 4 reps, dropped to 115#.

  • For time (20 minute time cap)
  • 100-ft. handstand walk (or 8 wall walks or a 100-ft bear crawl)
  • 9 squat cleans
  • 75-ft. handstand walk (6 wall walks or same distance for bear crawl)
  • 12 squat cleans
  • 50-ft. handstand walk (4 wall walks)
  • 15 squat cleans
  • 25-ft. handstand walk (2 wall walks)

Bill was the only one in our class who did handstand walks. Dave focused on bear crawls. Melissa and I worked on wall walks.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1My workout became:

  • 8 wall walks
  • 9 squat cleans – 4 @ 135#, 5 @ 115#
  • 2 wall walks, 50 ft bear crawl
  • 12 squat cleans @ 115#
  • 50 ft bear crawl
  • 15 squat cleans @ 115#
  • 25 ft bear crawl
  • time: 21:10

Wall walks did not make my left shoulder happy and they were slow as molasses. I scaled throughout just to keep moving. And I was close enough to the time cap at the end, I just finished it out.

Everybody kicked ass. I was especially impressed with Dave – his squat cleans got better and better throughout the workout!

Tuesday – 7 Minute Flogging

Today we had Coach Lara for a little 7 minute WOD. We had Logan, Dave, and Nick at 8:30.

rogue-black-med-ball-web6_1Slightly different warm-up, but two rounds of:

  • 200m run
  • 10 mountain climbers
  • 10 overhead squats with PVC
  • :30 sec reverse-grip hang from rig
  • 10 light dumbbell windmills per side (tried a 5# plate and gave up after 5 reps on each side)
  • :30 sec thoracic spine stretch over med ball (hug the ball in a bent-over position and try to stretch out the middle of the shoulders)
  • 10 ring rows

After that we did some overhead squat warm-ups with an empty barbell before working up to our working weight. It was supposed to be 135# or 115# today, but I put 75# on the bar (with the intent of going up to 95#) and didn’t budge from there.

And then we worked on my current goat – double-unders. I didn’t achieve any, but I tried. Multiple times. I just need to beat myself more apparently.

jumpropeThe workout today? A 7 minute AMRAP:

  • Competitor
    • 50 double-unders
    • 10 overhead squats, 135/95#
  • Performance
    • 25 double-unders
    • 10 overhead squats, 115/75#
  • Fitness
    • 25 single-unders
    • 10 overhead squats, 65/45#

Lara said that Drea wanted us to do 50 singles if we did singles, so my workout became:

  • 7 minute AMRAP
    • 30 seconds of double-under practice
    • 50 single-unders
    • 10 overhead squats @ 75#
  • Result: 5 rounds — finished last OHS of round 5 as time ran out

My singles were fast and consistent. My doubles were awful. And every OHS felt rough, but I was able to bang out 10 reps unbroken each round.

We were supposed to shoot for 3-5 rounds, so I felt like I achieved that.

There were a whole lot of double-unders going on though, let me tell you. Great work everybody!

I’m out tomorrow, but will be back on Thursday I hope.

Bears Don’t Crawl Like That…

First day of the week and I took some time off for work, so what else do I start my day with but working out at CrossFit Continuum? It’s the most obvious choice!

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Made it to the 8:30 class with Lara & Logan for Coach Drea, who was feeling a bit under the weather today. We started with a 400m jog and then did a couple of rounds of:

  • 10 air squats
  • 10 PVC passthrus
  • 30 second handstand hold
  • 30 seconds each side with a banded lunge
  • 30 seconds each side with some banded shoulder work

I will admit that I started out a bit rough, but got better as we warmed up.

From there we talked a bit about modifications for the workout. None of us had handstand walks, so we were all doing some variation. And I think we all ended up doing the same variation – starting a bit further away from the wall and then walking our hands closer to the wall from that position. It was going to be a challenge. But we talked about that and did some bear crawl work before getting ready to start the workout itself.

  • 15 minute AMRAP
  • 3 attempts on the wall for handstand walks
  • 50 foot bear crawl
  • 100 foot walking lunge

Bear-Grouping-2016011955-800pxI think it was the very first round where I hit the only issue I had with the workout. We were supposed to start out further away from the wall than usual, but on my second attempt, I moved WAY out and landed at a steep angle with my feet flat on the wall. And then I couldn’t figure out how to get out of the position. I didn’t have the leverage I needed to move closer to the wall on my hands and I tried to kick off of the wall and I was too far over. It was entertaining. I ended up bailing to my right shoulder (comparing it to one of Bill’s “bear rolls” from a few weeks ago). I didn’t hurt anything, but it was a weird situation.

By the end of the 15 minutes, I managed to get through 4 full rounds, plus 3 attempts and about 20 feet of a bear crawl. So I called it 4+4.

Here’s my fun observation. That weird rocking bear crawl where it’s left/left right/right instead of left/right left/right really does establish a bit of a feel for the side to side rocking motion we need to get familiar with for handstand walking. Considering how much I hated that particular movement when we started it, I was surprised to find that it actually HELPED. Damn coaches know what they’re talking about!! πŸ™‚

Anyway, I finished with a bit of foam rolling and then headed out. Lara kicked butt today and was beating both Logan and myself pretty soundly. I knew when she lapped me I was in serious trouble. πŸ™‚ (Just kidding)

Great work folks! Feel better Drea!

No Bear Walks Like THAT

Um. Some days you look at the workout and say “sure, I can do that.” Other days, you look at the workout and say “um, maybe?” And the rest of the time. it’s just me wondering how badly I’ve neglected some of my biomechanics over the years as I stumble through movements that should be easy.

Maybe it’s just me, but today was definitely in the latter category.

Headed in with AJ for an 8:30 class with Coach Bill, Jonathan, and Logan. And we had fun, as per usual, even if we did grumble during the warm-up and the WOD more than a little. πŸ™‚

Talk to the Paw

Warm-up today was:

  • 2 rounds
    • 100m run 
    • 10 inchworms
    • 30 sec hollowbody hold
    • 10 single leg deadlift with dumbbell
    • 30 sec archbody hold
    • 10 pike push ups
    • 30 sec handstand hold

None of us was all that keen on running, but 100m wasn’t awful. First set of inchworms were rough. The holds were both rough. Well, honestly everything was a bit rough. Right elbow was annoyed. Shoulders were sore.

Second round of the warm-up was better, but not by much. πŸ™‚

After that, we looked at the GHD for a hot second. I was all set to do today’s workout there until we did some hip extension practice and Bill had me shift the position of the GHD so it was squarely in my quads. To say that I didn’t appreciate the pain of that particular position would be an accurate statement, so I decided (wisely, I think) to adjust my lofty goals.

  • 37CB39BE00000578-0-image-a-9_1472770313608Performance:
    • 4 rounds for time of:
      • 20 GHD sit-ups
      • 20 hip extensions
      • 50-ft. handstand walk, 10 attempts max
  • Fitness:
    • 4 rounds for time of:
      • 15 sit-ups
      • 15 good mornings
      • 100-ft. bear walk

I adjusted the workout slightly:

  • 4 rounds for time of:
    • 20 sit-ups
    • 20 good mornings
    • 100 ft bear walk

So let me talk about that bear walk for a minute. This is not the traditional bear crawl that we’ve done in the past. I can do that pretty effectively. This was something else entirely.Β Bill wanted us to use opposing hands and feet and try to get the rocking motion of a handstand walk into the mix.

Black bear walking near lake
This bear is walking the way I walk like a bear…

Um. Yeah, remember how I said earlier that sometimes I wonder about my own weird physical limitations of biomechanics? My brain and body don’t connect like some folks do. We have a bit of a rough relationship in fact. This was one of those times where we had a full on argument.

On all fours, move your right hand and your left foot. Now move your left hand and your right foot. If you’re anything like me, you can do it – albeit slowly – if you think about it. As soon as you stop thinking about it, you go back to right hand/right foot, left hand/left foot. Or at least, I did.

38ea6eb5f3532c22aff1f7dff4712727I would go maybe 3 or 4 “strides” and then suddenly realize I’d shifted back to my old habit. I had to consciously think through every… single… step… and even then I ended up left left right right more than half the time.

Frustrating. Definitely frustrating. And I’m not sure how much of that is brain and how much is body, but there you have it.

How’d we do?

  • So we got going and I blew through the sit-ups and good mornings each round in around a minute. It took a LOT longer to get through the bear walk. By the time I was done, I finished in 18:57 and it was a struggle.
  • AJ did 4 rounds of 15 hip extensions and GHD sit-ups on the GHD machine, plus the bear walk, and finished in 23:20. She did great and hung on to the end.

Definitely not one of my favorite workouts of recent days, but hey. I’m sure there’s a lesson to be learned somewhere. πŸ™‚

Great work folks and I hope the 9:30 class (another big class today) had a great time with it too! Thanks Bill!

The Good, The Bad, and the Ugly

Morning folks. We’ve made it to another Monday. Monday means it’s time to get back into the box, so that’s what I did. Well, after tossing and turning all night and sleeping in 30-45 minute increments from 10:30 to 5:30 this morning. Yay.

But that didn’t stop me from getting in for an 8:30 class with Coach Drea. And I wasn’t alone — we had Sarah, Todd, Joe, Nic, and Nichole as well. So a good little class. That said, I was struggling today from the 400m jog that kicked us off to the hard cutoff I gave myself at 9:30. Yup. Not my best performance ever.

garfield-mondayI even forgot to check in this morning. Ugh.

We started with a 400m jog, as I mentioned. I ran the whole thing and was gassed by the end. After that we did some bear crawls, medicine ball cleans (20#), and PVC pass-thrus, before shifting to some clean & jerk practice with a PVC pipe and an empty barbell.

When all that was done, we warmed up to our working weight for the workout…

  • 4 rounds for time
  • 225/155# clean & jerks, 4 reps (165/105# level II, 115/75# level I)
  • 6 bar muscle-ups (or progressions or chest to bars)
  • 40 ft. handstand walk (or 5 attempts or 40 foot bear crawl)

I ended up with:

  • 165# clean & jerks, 4 reps
  • 6 chest to bars
  • 4 times around a box “handstand walking” and then a couple of bear crawls


I made it through 3 rounds plus 1 rep in 20 minutes and did not finish. I set a hard cutoff at 9:30 and headed out after putting my equipment away.

Here’s the good. I did a few jumping, low-bar muscle-up attempts and even manage to get one that felt almost decent. None of them were pretty, but I attempted them and got one so I’m happy.

Here’s the bad. I walked out at 9:30 because the time limit I set (20 minutes) was up, I was sore, and was ready to quit. I can use the excuse that I needed to get back to work. I can use the excuse that I didn’t want to get in the way of the 9:30 class. But the rest of the class finished past the 20 minute mark and I quit, cleaned up, and walked out.

93ddba473d9fddbf7499a22ba896d354_thank-you-for-your-input-thank-you-for-your-input-meme_311-311The ugly? I managed some ugly power cleans and push presses of 165#. Three full sets and a partial. 13 of them. My one rep max PR for clean & jerk was 175# set back in May 2014. I suspect I can probably do better than that now. My 1RM for push press was 195# and I bet I’m closer to that for C&J now.

So here’s my conundrum.

Today I should have pushed myself to finish the workout, but I didn’t. Usually I rely on my coaches to help push me when I get to that point, but that’s been a bit hit and miss of late. As a result, I’m backsliding on a lot of fronts.

I’m going to the box three or four times a week out of habit, which is great, but I’m not getting as much out of it these days because I’m not pushing like I was. Back in October to December, I felt like I was on a roll. I was pushing hard and seeing results. Since January that drive has fallen off.

Part of this has been various aches and pains that I haven’t been able to shake, due to a lack of mobility and erratic sleep. Working on those two things is definitely on the agenda.

But I definitely need a kick in the pants to get back in gear in the gym.

What have you done when you hit a slump in your workout program? What worked? What didn’t?

That said, great work to the rest of the 8:30 class who pushed through and finished the workout. Y’all killed it!

Back to Work

It was good to have a week off for Thanksgiving, but I am glad to be heading back to the routine. The weekend was a weird mix of productivity. I was productive on things I wasn’t planning on getting done and unproductive on the things I was. Oh well.

Quick Macros Update

20130803-190716So I’ve been working on the whole “IIFYM” (If it Fits Your Macros) approach to food over the last month or so. I started at 231 and at one point was down to 227. But over the turkey day holiday I slipped a little – not on turkey day itself, but the day after. Consumed an entire package of Twizzlers at the movies. Oops. With that and some bread, I bounced back up to 229/230. Guess I’m human.

We’ll get back on track this week with tracking and watching calories again. If nothing else, that helps me stay on a more even keel. That and regular workouts.

And it looks like we’re going to do a macros-related effort at the box starting in January again (not that I’m planning on stopping in December). So we’ll go a bit more strict after the holidays and before the CrossFit Open starts in February.

Today’s Workout

With no workout over the weekend, I knew I needed to get in today – plus I just needed it to restart the routine.

ctybtzrvaaarlvxCoach Drea had a good sized class with me, Sarah, Joe & Anne, Rich, Carrie, and Jenny. We started with some mobility and then tackled a brief 3 round warm-up:

  • 10 calories on the devil’s tricycle or rower (I chose rower)
  • 10 air squats
  • 10 sit-ups
  • 10 ring-rows, pull-ups, chest-to-bar

I didn’t feel too bad doing this until we got done and started talking about bear crawls and walking lunges. Ugh. My knees hate lunges. Bear crawl would be interesting in conjunction with them.

The WOD?Β Complete as many rounds as possible in 20 minutes of:

  • 50 double-unders
  • 100 ft walking lunge
  • 100 ft bear crawl

jumpropeIf we didn’t have double-unders, we were supposed to do 10 good double-under attempts, finish it out as singles, and then keep going.

Some folks in earlier classes made it through 8+ rounds. That was what Drea wanted us to shoot for. And I have to admit I was laughing hysterically at that. I knew my knees wouldn’t let me do anything close.

bodyweight_walking_lungeI made it through 3 full rounds + the double-under practice + 75 ft of walking lunge. So 3+125.

And though I’m happy to say I managed a few double-unders in the first couple of rounds, I was lucky to string together singles after that. The lunges killed me. And my bear crawls gassed me but I was pretty quick at them actually (better than the workout on Friday at Ray’s).

So we survived Monday. Huzzah! Now back to work…

Great work everybody!


Black Friday Catch-up

So here’s the thing… I cherry-picked the Wednesday workout at CrossFit Continuum. Yes, that’s right – I’m admitting to looking at the workout and saying “um, no”. But here’s my reasoning…

1eth3yRunning is not my thing. Sure, I’m getting better – I’m working on it. But we signed up for the YMCA Turkey Trot on Thanksgiving this year and running the day before a 5k seemed like a very bad idea. Our family has done the 5k race for the last few years. I didn’t go last year because the route was icy, but that didn’t stop my wife and daughters. And I knew I needed to go this year.

We were not alone by any stretch. We had a big crew of folks from our extended C. Springs family – crossfitters, soccer players, and friends from all walks of life.

So doing the workout on Wednesday (which involved either a 4k or 2k run) was not high on my list of things to do. I was already not going to break any land speed records. πŸ™‚


My wife and youngest went, crazy people that they are on Weds. And I stayed home.

Then we did the 5k race yesterday. I ran/walked with my eldest while the rest of our crew walked. We only finished about 10 minutes ahead of them. But we all finished in the stiff wind with 3300 of our closest friends.

Mickey and I finished in 49:31. Definitely about turtle speed. And the rest of our crew finished at about the hour mark.

A good chunk of my family went to do Street Petz (my wife’s non-profit organization that helps pets of the homeless) and we then went up to Denver to spend time with my family up there for the holiday. We had a great time and caught up with a few folks we don’t get to see often.

3000 of our closest friends at the Turkey Trot 2016 5k

There was a killer workout at CrossFit Continuum that we missed while doing the 5k, but it sounds like it was a doozy. πŸ™‚

But since our box is closed for the long weekend of the holiday, we saw it as a great opportunity to go visit our friends Ray and Stephanie at their box CrossFit NCS, which just opened about three months ago.Β We’d been by to check it out but hadn’t had an opportunity to work out with them yet, so this was a great chance to do that and catch up a bit. So we went in today – Black Friday – and Ev, AJ, and I were able to remedy that. πŸ™‚

Steph was our coach and we worked out with a couple of other NCS regulars and another regular was doing some independent work while we did our workout. Small class was fun. Ev, AJ, and I “teamed up” and the other two worked together. They did awesome and we just kept chugging.

We started with a warm-up:

  • 8 Min AMRAP
  • 8 Burpees
  • 8 Perfect Air Squats
  • 8 Pull Ups

I warmed up through maybe 2 rounds after filling out our paperwork. πŸ™‚ But it was fine. And then Steph went through all the movements for the workout while we pulled our equipment together…


The first part was a 14 minute AMRAP for reps where one person worked at a time and the other(s) did a run in the parking lot or a row inside. AJ & I rowed. Ev ran.

  • Max KB 53/35
  • Max Bear Crawl 36ft
  • Max Ground to OH 95/65
  • Max Pull Up

Then we did a 4 minute rest. And then we did a 20-minute workout for time:

  • 100 Double Under (singles are 2 for 1)
  • 100 Air Squat
  • 100 Push Up
  • 100 Wall Ball 20/14 10’/9β€²
  • 100 Double Under

I don’t know what our total was for the first 14 minutes, but I did a ton of kettle bell swings and then was pretty messed up after that. My grip (forearms mostly) just started to fry. Bear crawl is never one of my favorite movements, but it was entertaining nonetheless.


I finished out our 14 minute time cap with a handful of pull-ups after doing a bit of mobility on those forearms. Not bad, not bad.

The 4 minutes of rest took no time at all and then we dove into the next part. We did 150 reps instead of 100 since there were three of us (which meant 300 single-unders). The first round of singles went great. Air squats, AJ took off like a bat out of hell and banged out 50. I broke my 50 into two sets of 25. Push-ups took forever – Ev & AJ went from knees and I did full push-ups but could only manage sets of 5.

Wall balls… Ugh. We alternated in sets of 10. I did ok until the last set where I did two sets of 5.

And that last set of double-unders… Ugh. My feet wouldn’t get out of the way.

It was a solid workout. We had a great time playing with Ray & Steph. And I feel like I got my 3-4 workouts in this week. Life is good.

We love CrossFit Continuum but will hopefully sneak in the occasional workout at NCS every now and then.

Thanks for letting us come play Ray! And hopefully everybody survives their Black Friday!

Have a great weekend everybody!

The Monday Catch-up

Mondays are hard. But we’ll survive.Β We had a good weekend – a break from soccer madness. It meant we could go as a family (*gasp*) to the team workout for CrossFit Continuum on Saturday and go do some fun things afterwards. That was kind of nice for a change. πŸ™‚

Saturday Team WOD – OUTSIDE!

Saturday we all piled into the car with our Weimaraner pup Storm. She’s nearly 11 and still behaves like a puppy, so she’ll always be the “puppy” to me. It was an outdoor workout at a local park. There were maybe 12-15 of us out there having fun in the grass.

Partner Carry was fun when your partner was tiny!

Of course we couldn’t just get together without having a WOD! We divided into two teams that worked simultaneously on two tracks…

  • Team A: Complete as many reps as possible in 12 minutes of:
    • wallball bear crawl 20 lb (must have 3 points of contact)-cone to cone=1 rep
    • 6 sit-ups (at each cone)
    • 6 push-ups (at each cone)

**At the same time**

  • Team B: Move as much weight as possible in 12 minutes of:
    • Yoke carry (all members of the team must move the yoke at least 1 time from cone to cone)
    • team members can add and remove weight as needed
    • To earn 1 yoke carry team members must complete
    • 1 farmer carry (KBs) or 1 team member carry (cone to cone)

**At the end of 12 minutes there will be a 3 minute rest and each team will switch to the other set of movements.

I’ve never played with the yoke before, so that was interesting. Shaun & I moved it with 300+ pounds on it and it wasn’t bad. I tried with all the weights on it and couldn’t get it to move comfortably, but it was fun. And I carried AJ back and forth a couple of times in addition to some farmer carries with the kettle bells.

And the “bear crawl” was more of just a “crawl” – but that was fun too.

I think everybody had fun. And Storm had a good time too, chasing squirrels and trying to keep up with everybody. She was exhausted when we got home. πŸ™‚

Today’s WOD

So today… not so fun, but definitely a good workout.

c2bI arrived with Ev, Sarah, and Anne – and Coach Drea had us under her wing. We started with some stretching. Couch stretch and then a 2 minute squat hold. That squat hold was awful.

Once that was done, she had more in store for us. A warm-up that was three rounds of:

  • 100m run
  • 6 roll-to-candlesticks
  • 8 burpees
  • 10 air squats

It was kind of amusing because that 2 minute squat hold fried my quads pretty quickly. Walking and squatting was a challenge, let alone running. πŸ™‚

And then we talked about scaling options for the workout…

  • 5 rounds for time of:
  • 15 chest-to-bar pull-ups
  • 30 one-legged squats, alternating

Pistol_SquatNone of us did that version. We all did some variation of:

  • 5 rounds for time of:
  • 8 jumping chest-to-bar pull-ups
  • 10 one-legged squats, left side to a med ball, stack of plates, or weight bench
  • 10 one-legged squats, right side to a med ball, stack of plates, or weight bench

Scaling is the only way this works. πŸ™‚

The fun part was doing this neat little move where Drea had me try and add some kipping motion to my jumping C2B. By pivoting around like that I was able to get over the bar, not just under it – it was entertaining.

But it was the pistols that really fried me. I was sweating like a beast. Something about putting all my weight on one leg or the other plays havoc with my systems. A lot of it is flexibility and range of motion. I simply don’t have much of either. More than I did when I started 3 years ago – but still not where I should be.

Definitely a challenge – which is a good thing. πŸ™‚


And it’s definitely a Monday. Good luck folks! Have a great day!