Tag Archives: Cindy

Cindy Wants Revenge and Creatine Issues

My question: What did I ever do to Cindy? Why is she so angry?

I missed the Lurong workout last week. Honestly it just wasn’t a good week for me, but we’ll get to the reason behind that after I talk about today.

Mickey and I hit the 8:30 workout with Coach Drea this morning. We had a good crew along with us — Sarah, Brent, Shannon, Todd, and Lisa.

silly-walkBut Coach Drea was in “evil trainer” mode this morning with our warm-up… She led us outside and up the hill to the west, then told us what we’d be doing:

  • 2 minutes of jogging the 100-150m back and forth
  • then 15 seconds of sprints and 45 seconds of recovery for 5 rounds

Yes, I said “sprints.” And though I jogged the 2 minutes back and forth, my “recovery” was a walk. πŸ™‚

But it didn’t stop there.

Once back inside, we did a long stretch of hip and shoulder mobility with a band on the rig. I swear I was sweating buckets during mobility, which is always entertaining. And then we did a few rounds (maybe 3) of:

  • 5 kips on the rig
  • 4 alternating one-arm planks (like the yoga move where you pivot to one side and then the other)
  • 5 wall-facing air squats, slow and steady as close as you can get to the wall without touching

cindyThat all took a long time. I think the mobility part of the workout was probably 35 minutes of our hour at least. And then we tackled the Lurong Challenge workout #3: Cindy Wants Revenge. Cindy plus rowing!

  • 12-Minute AMRAP
  • Opens with aΒ 30 Calorie Row
  • ThenΒ 2 Rounds of:
    • 5 Pull Ups
    • 10 Hand Release Push Ups
    • 15 Air Squats
  • The next round starts back at the 30 Calorie Row

Apparently some early classes made it as far as 3 rounds, plus. So though I was shooting for 3, I knew the row was going to slow me down, as would the push-ups. Anything over 2 rounds would be good. πŸ™‚

I made it through 2 rounds plus 3 reps. That boils down to about 183 “reps” in the 12 minute time cap. I did regular pull-ups and push-ups, and the regular air squats. My first 30 calorie row was about 2 minutes. Second was about 3 minutes. The killer for me was push-ups though. My first set of 10 was unbroken, but after that I was breaking it into 5 and 5 or 5-3-2 or whatever I could do.

Mickey made it through 1 full round plus 58 reps (she almost completed the third round of 5-10-15). She had to do a mix of pull-ups and ring rows, but she kept on chugging. Not bad for her second crossfit workout in a while (considering her first workout back was Murph!).

So we didn’t do too bad. Todd made it through 3 rounds plus a bit. Not sure how other folks did. But everybody was chugging right along!

Thanks Drea for a great workout!

Creatine and Me

So I mentioned that last week was bad for me. We started the Lurong challenge on my birthday, so this is the 4th week. And about the time we started, I also went back on adding some creatine into my diet.

now-creatineBack in October 2016, Jimmy suggested adding it to help with energy. So I bought Now Sports’ Creatine Monohydrate and added 1 heaping teaspoon to my Spark drink in the morning to help kick things off.

And that lasted until sometime in April when it ran out. I never had any issues and I do think it may have helped somewhat, but couldn’t put my finger on any particular energy boost from the stuff.

ON-micronized-creatineAt that point, I ordered a new type of creatine from Optimum Nutrition – Micronized Creatine Powder. I honestly didn’t think anything would happen negatively – I hadn’t had any issues on the other one and this one was well reviewed. So when the Lurong Challenge started and we shifted over to a Macro-based plan for meals, I just added this into the mix.

And holy cow, I started having some serious issues.

Mood swings from hell. Deep, dark depression in the afternoons. Anger. And I did my best to work through them, thinking they were a side effect of the diet change and lowering my carbohydrates (sugar crash, etc). But after a particularly bad bout last week, Ev and I decided we should just stop taking the stuff and see if it helped.

And honestly after not taking it for several days, I feel a lot happier. No mood swings. No anger or depression beyond my usual self-doubt, regret, and guilt (I’m human, it happens). So I think we’ll be not taking any creatine for a while.

I’m not saying that EVERYBODY has this kind of reaction – but damn. Not high on my list of things to try again for a while.Β I prefer normal me to depressed and angry me, 100%.


Push, Pull, and Squat

It’s funny that as a casual crossfitter I’ve not considered that all of crossfit boils down to three main elements: pushing, pulling, and squatting. Why haven’t I seen that before?

Today I got a bit of work done and then headed in for an 8:30 class with Coach Bill. Bill’s been gone for a week or two, so it was good to see his grinning face today. I think he was ready to give us some grief. πŸ™‚

We weren’t alone… It was Ev & I, Joe, Jenny, Larry, and Megan. A good core of folks to tackle today’s WOD.

Joe brought up a good point this morning for my motivation issue. He had a period where he’d been gone for a week with no crossfit and came back with a renewed sense of purpose (and less pain because his body had enjoyed more recovery time). That may be something I consider over the summer, but I have to say it’s a bit worrisome. I rely on the habit of going into the box like clockwork each week and I wonder if it will slip into oblivion when the habit is disrupted… Things hat make you go hmmmm….

cindyAt any rate, today’s class got started with a bit of mobility work, which was good. Foam rollers. Lacrosse balls. And then 2 minutes of couch stretch on the wall on each side.

Then it was a 500m row and three rounds of Cindy. Joe, Ev, Jenny, and Megan started on the rower and Larry and I started with Cindy.

Honestly, three rounds was pretty good to get things moving. That said, it fired up my biceps and forearms really quickly and made a 500m row quite a bit slower than normal (2:15). I was a little concerned about forearms and grip going into the next part.


With an empty barbell, we did some thruster & sumo deadlift high pulls practice, and then dove into warming up to our weight for the workout:

  • For time:
  • 135/95# thrusters, 15 reps
  • 135/95# sumo deadlift high pulls, 21 reps
  • 135/95# thrusters, 12 reps
  • 135/95#Β sumo deadlift high pulls, 15 reps
  • 135/95# thrusters, 9 reps
  • 135/95# sumo deadlift high pulls, 9 reps
  • Level II – 115/75#, Level I, 95/55# (Guessing at these, but I think it’s what Bill said)

I had every intention of going with 115# but tried 95# and decided to stay there. Bill said our goal was 12 minutes or under and we should focus on doing the reps in as few a sets as possible. So instead of 3×5, do 1×8/1×7. Instead of 3×4, do 2×6, etc.


Ev did 75# and said even that was a pretty good challenge.

I finished in 11:42 and Ev finished in 11:46. I beat her, but not by much and probably only because I scaled as much as I did. πŸ™‚

20170427_093138I went with this rep scheme:

  • 1×8, 1×7 thrusters
  • 3×7 SDHP
  • 2×6 thrusters
  • 3×5 SDHP
  • 1×5, 1×4 thrusters
  • 3×3 SDHP

My left shoulder was en fuego for that last couplet of thrusters and SDHP. And I’m pretty sure my last three SDHP were skewed “high right” as a result. But hey… I finished. I was gassed at the end, but I finished.

Even with 95# that was a challenging combination. I took more breaks than I should have, but still got done faster than I expected (predicted 15 mins, Bill said 10, and we were under 12).

Good for today. I’ll take it. πŸ™‚

Have a great day, folks! Good luck 9:30 class! And thanks Bill for the push in those last 18 reps!!



Cindy Times Two? Not exactly…

Monday workouts always come as a shock to the system even though you know they’re coming. The weekend is over. The fun has ended. And it’s back to the work week… plus a WOD usually designed to kick you in the butt to get you moving again.

6491ed44d797d238cca33b4423d9a7f4Or maybe it’s just me. πŸ™‚

So I dealt with some work things this morning (MLK day or not, many of us still had to work today) and then headed in for a 9:30 class. Coach Bill had his hands full. πŸ™‚ Nick & Lisa, Jake, Casey & Carina, Anna, Domenic, Deana, Austin & Amber… 11 or so of us all together.

We started with a 500m row, did a little mobility with a foam roller, and then did a bunch with a PVC pipe… pass-thrus, elbow/wrist mobility, overhead squats, front squats, and so on. And then we found spots on the rig and did a single round of the workout today just to see how best to pace ourselves for a 20 minute WOD…

  • 20 min AMRAP
  • 10 pull-ups
  • 15 push-ups
  • 20 air squats

I think most of us were done in a minute to 90 seconds. He wanted us to shoot for about 2 minutes, maybe more. So we did it again with a 3-6-9 rep scheme and tried to shoot for 45 seconds or so. I think I was done about 40, so that wasn’t bad.

cindyThis is like Cindy, which is 5-10-15. We did some of Cindy during the competition a couple of weeks ago and it didn’t feel this bad. Something about just going for more push-ups and pull-ups though made it worse. πŸ™‚

I knew that between push-ups and pull-ups I was going to be fried pretty quickly. And I was. I made it through 5 complete rounds plus 3 reps in 20 minutes. That’s about 4 minutes a round. I was hoping to get around 6 rounds. Didn’t quite make that.

This too shall pass. I only tore a little on my right hand, so not awful. And we’ll see what tomorrow brings. πŸ™‚

Great work today folks!

p.s. I signed Evelyn & I up for the 2017 CrossFit Open today. We’re registered. How about you?


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!!

Cindy plus?

I swore yesterday after my workout that it was already Tuesday. It wasn’t. It was still Monday. Sad panda. But today is actual Tuesday so I guess we made it after all…

41295507Arrived 2 minutes late for today’s 8:30 class. Yes, 2 minutes. And it bothered me. Apparently my minor OCD was showing a little. πŸ™‚ But I made it.

Today we had Coach Bill – and Sarah, Jake, and Connie.

We started with some mobility work with a foam roller, lacrosse ball, and an ab mat. Back. Quads. Hammies. Calves. Couch stretch. Definitely some fun spots in the quads and hammies today.

And then we did a little three round warm-up:

  • 100m run
  • 5 squat-to-stand
  • 3 scap pull-ups
  • 5 spider-man lunges
  • 3 more scap pull-ups

Once that was finished we did 3 pull-ups, 6 push-ups, and 9 air squats to gauge how we felt. Not awful.

cindyThen the real fun began .We set up our rowers and got ready to go with Cindy + rowing:

  • AMRAP in 20 minutes of:
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 pulls on the rower
  • Score is total calories rowed

This one definitely favored those folks who can row for calories effectively. I wasn’t bad. I paced myself a bit and just kept moving:

  • 11 calories
  • 12 calories
  • 9 calories
  • 10 calories
  • 12 calories
  • 11 calories
  • Total = 65 calories

72504741I made it into the push-ups of round 7, but that was about it. Some folks this morning doubled that, but they’re a little more efficient at some of these body-weight workouts. Connie made it through 97 calories, which was awesome. I think the rest of us were in the 60s range.

My biggest issue was with pull-ups. I had to break them up into 5-3-2. Squats I could usually do all 15 (except one set) and pull-ups I did all 5.

But it’s all good. Just keep moving, moving, moving…

Great work everybody! And good luck 9:30 class! Thanks Bill!

The Weekend, Back Squats, a Cindy-ish workout, and a Handband review

So it’s Monday! Somehow I’m enthusiastic about the prospects of this shorter week (thanks to some time off and a long weekend).

A Busy Weekend

Let me start by talking about the weekend, which included two box-related events at Continuum. Friday night we had a Cornhole Tournament with a Superhero theme. Everybody either wore a hero t-shirt or dressed up a bit (mostly the kids dressed up, but a few adults too) and we had burgers and beers.

I think I’ve only played cornhole once before, so I have to admit a bit of trepidation as to my effectiveness during such an event. But I had a great time playing with my random teammate Vickie (who also happens to have kids who play or played in our soccer club). She was quite a ringer at cornhole and I was either hot or not. I blame it on the beers and bourbon. That said, we made it into the second round with a final record of 2-2.


And my eldest made it all the way to the final game with her partner. Not sure where she got her cornhole skills, but I know she got her competitive streak from her mother. πŸ™‚

Once that was done, we had a full day of soccer and then it was back to the box for the Continuum Fantasy Football draft for the 2016 season. I haven’t played fantasy football for a year or two and thought it would be fun to try with a different group. If the draft was any indication, it should be an entertaining season. πŸ™‚

We also played some games, including poker. Now, I’m awful at poker but I did my part to fund the pot. By the end of my chips I think I fed it quite nicely. πŸ™‚

All in all a fun couple of nights at the box that had nothing to do with crossfit and everything to do with having fun with our crossfit family. I had a great time and was pretty social, which will tell you just how much I like these people!

Today’s Workout

Sunday was a recovery day and a day to catch up on all the things we didn’t do while we were having fun at the box. And that brings us to today.

Made it in for an 8:30 class with Coach Bill. We had Larry, Carrie, Sarah, and myself in the 8:30 class. And we were all in a good mood. Shocking!

We started with an interesting warm-up. 3 rounds of:

  • 100m run
  • 5 inch worms
  • 5 back squats with a PVC pipe
  • 5 good mornings with a PVC pipe
  • 5 Spider-man lunges each side

Once that was done we started the strength portion of the day.

  • Front squats
  • 5 @ 65% of our 90% 1RM
  • 5 @ 75% of our 90% 1RM
  • 5+ @ 85% of our 90% 1RM

So my values (after some calculator work) became:

  • 245# 1RM
  • 90% = 220#
  • 145# = 65% of 220#
  • 165# = 75% of 220#
  • 185# = 85% of 220#

I ended up with:

  • 5 @ 145#
  • 5 @ 165#
  • 6 @ 185# (left hip got cranky so I didn’t get far)

Not bad. We’ll see where we end up the cycle.

cindyThen we did the Metcon…

  • From 0:00-3:00, perform 3 rounds of:
    • 3 pull-ups
    • 6 push-ups
    • 9 squats
  • From 3:00-6:00, perform 3 rounds of:
    • 4 pull-ups
    • 8 push-ups
    • 12 squats
  • From 6:00-9:00, perform 3 rounds of:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • From 9:00-12:00, perform 3 rounds of:
    • 6 pull-ups
    • 12 push-ups
    • 18 squats
  • Etc.

So that becomes a bit like Cindy (5 pull-ups, 10 push-ups, 15 squats, 20 minute AMRAP). I didn’t quite get to the cindy round. But I almost made it through the 6th round (3rd round of 5/8/12). I finished it off when I ran out of time, but didn’t get any further.

Both Carrie & Larry got past round 8 into round 9, which was impressive. I slowed way down on the push-ups and that held me up. And my time to get back on the bar for more pull-ups dragged a bit longer each round as well.

Bill seemed happy with everybody’s performance. We were all moving pretty well all things considered, so hey… Progress!

Great work everybody and thanks for the encouragement Bill!

One last thing

warrior_v3_largeI tried out my new Handband Pro v3 today during the workout. It was a new design this time. It used to just be a large loop of fabric with a rubber mat to help across the palm where you looped it. Now it has a more glove-like velcro approach with two velcro bands – one with the rubber mat for your palm and the other at the wrist.

With the first generation of the Handband Pro, I loved it. It was just the right length and size to save me from ripping the snot out of my palms and fingers with lots of pull-ups. But when my first set started to shred and fray, it was time for a new one.

Unfortunately my v2s didn’t hold up as well. I’ve torn with them on twice because the fabric doesn’t cover the right part of my fingers when it’s wrapped around. So I was hopeful that the new ones would work better.

I’m happy to say that, after one use and a relatively light one, they held up just fine. The pad never moved, so that was positive. We’ll see how they do with more vigorous beating in the next go-round.

Sarah told me that her husband tried a pair and didn’t like them, so he sent them back. Not sure why – I’ll talk to Jonathan eventually. But for me it’s “so far so good” and there will be more testing as we do more workouts.

That’s it for now. Have a great day folks!

Cindy, 27 Days Later

Long story short, there were minor gains this month.

20151029_124715Short story long, it gets a bit wordier. πŸ™‚

We did Cindy back on October 2 at the beginning of the “In the Zone” challenge at Crossfit Continuum. We did Cindy as a checkpoint and took some measurements. The challenge was do go on the Zone Diet, eat better, and see how we fared with doing Cindy a second time later in the month.

Well, today is “later in the month,” so how’d I do?

The Diet

To be honest, the Zone Diet has been a bit hit or miss for me, largely because our schedules are insane with trying to keep up with two girls playing competitive soccer and a wife who likes to play soccer (indoor and outdoor) while having a busy career and running a non-profit that aids pets of homeless people in Colorado Springs. And I just have one job that I get to work from home to do and do a lot of writing on the side for my various other hobby interests.

Prep is a challenge. And repetition gets old. So when you add in the insanity factor, you get some churn.

We did really well for the first couple of weeks of the challenge and then… life happened and we ran out of oomph. But I’m hopeful that with the Fall soccer season wrapping up that November will be a better affair. πŸ™‚ (Hope springs eternal!)

That said, my biggest takeaway has been eating breakfast every day for nearly 5 weeks. I had been awful about breakfast for most of the previous year – it was hit and miss. Coffee was the only consistent thing most mornings. πŸ™‚ I think it’s made a huge difference in my endurance during morning workouts.

So I’ll take that away from the first month of the In the Zone challenge.


So I mentioned that I did Cindy back at the beginning of October. I did:

  • 9 full rounds plus 3 reps, 273 total reps

Cindy, if you’ve forgotten, is aΒ 20 minute AMRAP with 5 pull-ups, 10 push-ups, and 15 air squats in each round.

Today we had a diverse class of folks… A few regulars and a few new faces, which was awesome. I met Jeremy who is moving here from Las Vegas and he did great, as did the other 4 or 5 new folks I didn’t get a chance to meetΒ (including another Jeremy I think). Beyond them we had Mike, Chad, and Marianne. So there were probably 10 of us or so, which was a fun number. And Coach Isaac had a fun time getting us all moving the right direction, but we all got there eventually. πŸ™‚

We started with a 400m run (or a 500m row for those of us who shun running), plus some push-ups, some fire hydrants, a dead hang on the rig for 30 seconds, and maybe one or two other things.

Isaac then went through a few things to make sure the new folks were familiar with the movements of Cindy and any scaling they needed.

And then it was off to the races. I ended up getting through:

  • 10 rounds plus 2, 302 total reps

So that was almost a full round better than I did last time. I’ll take it. I thought it was less than that, but apparently I did ok.

I got through four complete rounds doing regular push-ups before my arms started to give up. Rather than stop, I dropped to my knees and did push-ups that way. Scaling is always available and I’m not too proud to say that. πŸ™‚ There were a few times I had to convince my body to jump up to the pull-up bar, but overall I’m pretty pleased by even this minor improvement.


Here’s the fun part. Measurements are always a tricky thing… It depends on the day, the person being measured, and the person doing the measuring. Thankfully I’m still me and Coach Drea was the same person who measured me last time. We used a less-than-accurate scale at the box (it’s a bit finicky), so I’m less worried about that. According to my home scale I’m down a couple of pounds.

So here’s the numbers…

  • Weight: 219 to 222.6 (or 234 down to 232 at home)
  • Fat %: 21.9% to 21.6%
  • Chest: 42″ to 42 3/4″
  • Waist: 40″ to 40″
  • Hips: 40 3/4″ to 40 1/4″

Down a bit almost everywhere. And I’m surprised about the additional size in my chest. I’m not the most barrel chested guy in the world, but a little more isn’t a bad thing. πŸ™‚

I’d ideally like to be back down around 215. So I may try to knock down a few more complex carbs (bread, alcohol) in the next month. We’ll see how it goes.


  • Breakfast helps.
  • I think I have a bit more endurance with eating better and I’ve noticed that in several workouts in the last few weeks.
  • And I’ve been able to push through the pain a little more during workouts and/or cut down my pauses between sets or reps a little bit.

Guess we’ll keep going. πŸ™‚

Great work everybody in the Noon class and thanks Isaac and Drea for the encouragement!