Tag Archives: crossfit

Overhead Squat Triplets

Today started out a bit rough. Power outage. 2 hour delay for the girls. Meetings. Work. Morning really got away from me.

Luckily, I was able to slip into a 4:45 class with Coach Isaac. And there were a lot of folks in the later class… Lisa, Deana & Marino, Chris, Sean, Bill, Amber, Liam, and Olivia (the whole Gates clan!). Jed was there warming up as well and doing yesterday’s workout. We had quite a crew!


Isaac put us through the same warm-up we did yesterday and then we did some overhead squat work with a PVC pipe before dividing up among the various weight racks. Marino was kind enough to pair up with me today.

Barbell_Overhead_SquatsI went heavier than I was expecting. πŸ™‚

  • Warm-up
    • 45# x5
    • 95# x3
    • 115# x3
  • 5×3 OHS
    • 135# x3
    • 135# x3
    • 140# x2 (failed on rep 3 and had to drop)
    • 140# x3
    • 145# x3

Funny enough, I thought my one rep max was only 135#. I went back and looked at my spreadsheet. Turns out my one rep max WAS #145 back in July 2017. Crazy. I did that three times today.

That bodes well for the future. πŸ™‚

Thank you Marino for the guidance and Isaac for the coaching today. I appreciated the reminders as I tried to tighten my core through each rep. Only had issues on a few lifts and repeated those weights to get through them.

Now, I have to say that my right shoulder is a little ticked off at the moment… but I’m happy with how the night went. Great work 4:45 class!


A Little Strength Work

This is a weird week for me and a shorter one than normal, with me taking a trip to hopefully go sell some books at a writer’s convention in Utah this weekend. I wasn’t sure I was going to get a Wednesday workout in — nor sure I wanted to ahead of sitting on a plane for a couple of hours — but when I heard what it was I decided I wouldn’t skip it. πŸ™‚

Evil Tricycle

So I arrived today for a noon workout with Coach Bill. Drea was finishing up her workout and Nick came in a bit after I did. We worked through the week’s warm-up with a few additions for hip and wrist mobility before tackling the assault bike for 5 minutes.

Now… I have a hate/hate relationship with the Devil’s tricycle. I hate it and it continues to hate me back. So any time I get on, it’s a struggle. Today was no different. I pushed for a minute and then took a break and then did a few chunks of 20-40 seconds with pauses in-between to appease my aching shoulders and knees. Not my favorite thing, but I did what I could.

And after that we did a warm-up series with an empty barbell. Front squats. Thrusters. Push jerks. Everything we were doing during the workout itself. And before long it was time to start adding some weight to the bar. Here’s how it went…

  • Front-squatFront Squat
    • 95# x8 (warm-up)
    • 135# x5 (warm-up)
    • 155# x3 (warm-up)
    • 175# x3
    • 185# x3
    • 195# x3
  • Thrusters
    • 95# x3
    • 135# x3
    • 155# x3 (first one was rough, but last two went ok)
  • Push Jerks
    • 135# x3 (went ok)
    • 145# x3 (wow these were rough)
    • 145# x3 (two out of three went ok)

According to my notes, my 1RMs in these movements are:

  • Front Squat: 245# (July 2017) – 195# is 80%
  • Thrusters: 175#Β  (May 2016) – 155# is almost 90%
  • Push Jerks: 185# (July 2017) – 145# is almost 80%

i-survivedSo I guess I was right in the sweet spot of that 65-85% of my 1RM. Everything felt heavy today, but I did ok. πŸ™‚

Tried logging my scores, but Triib seemed to run into some issues so I’ll have to backtrack and try again next week.

Thanks Bill for a fun class and great work Nick!

Row Your Boat and Row Some More…

Wow. When I think back to my love/hate relationship with rowing, today’s workout makes me very happy.

I started crossfit back in February 2013 and dreaded rowing at first. Thankfully that dread was replaced with a loathing of running pretty quickly. πŸ™‚ But I can remember when a 400-500m row took me forever.


Yesterday I rowed instead of running as part of the workout and averaged 2-2:15 for each 500m. And last week I rowed 2000m in 8:15, so apparently I’m over the speed hump. πŸ™‚

Today though… intervals with rowing. Wasn’t quite sure how I’d do.

I arrived for the 8:30 class with Coach Drea and was joined by Ashley, Kayla, and Caleb.Β We got through the warm-up from yesterday (spoiler: hips are still tight) and immediately got to work on the WOD.

  • On a 25-minute clock, 5 rounds of:
  • Row for 50 seconds, rest 10 seconds
  • Row for 40 seconds, rest 20 seconds
  • Row for 30 seconds, rest 30 seconds
  • Row for 20 seconds, rest 40 seconds
  • Row for 10 seconds, rest 50 seconds

Just so you know, that made for a long 5 minutes, but the 90 seconds of rest in the last couple of minutes was a welcome break. I had to physically get up and walk around at least a few steps during the 50 second breaks just to stretch a little.

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterHow’d I do? 3735 total across the whole thing. I came out far too quickly in that first 50 second row and had nearly 900m by the end of the 5 minutes. Keep in mind that’s 2.5 minutes of rowing and 2.5 minutes of rest every 5 minutes. It was a great sprint.

Definitely was slowing down after that first round — probably hit my stride in about the 3rd round and definitely slower by the last one.

Good thing I wasn’t competing against Caleb though – he went nearly 4400m. He’s a beast. πŸ™‚

Great work 8:30 class! Was a fun one! Definitely something I wouldn’t have said 5 years ago. πŸ™‚

Monday Metcon

Monday. Ugh. Monday after pretty much being useless for three days with a cold. Double ugh. But it was time to get my butt in gear.Β Got the girls to school, checked in at work, and got ready for today’s workout.

b04c6ed2970ac4c861a63625f42d9532Really I was hoping we didn’t have to run today and when I saw how slushy the parking lot was, it was pretty much guaranteed I was just going to row. πŸ™‚ But I was not alone for Coach Drea in the 8:30 class. Melissa & Todd and Matt & Abigail were there (though their little one wasn’t cooperating with Matt getting a workout in). And we had a new warm-up from Nicole today with many new movements after a 2 minute row or bike.

  • cat/cows
  • hip presses and hip circles
  • cat/cows on forearms
  • trunk rotations
  • shoulder weaves
  • holds in three different positions
  • active and passive hangs

Mostly weΒ  hung out on the floor talking about how tight our hips and shoulders were. πŸ™‚

From there, we grabbed an empty barbell and did some clean & jerk warm-up as well as working through some variations on a kipping L-pull-up. Jumping. Knee tucks. All sorts of interesting things. I quickly decided to go with a kipping knee tuck where you use the kip on the way up to tuck your knees to your chest and hold them there all the way back down. Not pretty, but effective.

rower5Drea mentioned that we could do a 500m row or a 1:45 stint on the assault bike instead of the 400m run, but that she might recommend the bike over the rower since we have a long row tomorrow. Guess we’ll see how that goes tomorrow, but I decided to save my knees and row today.

The workout was:

  • Metcon, for total time
  • 5 rounds
  • 400m run (performance), 200m run (fitness)
  • 7 kipping L pull-ups (performance) or jumping, hanging knee raises (fitness)
  • 4 clean & jerks (135/95# performance, 75/55# fitness)

In my case, it became:

  • 5 rounds for time
  • 500m row
  • 7 kipping knee tuck pull-ups
  • 4 clean & jerks @ 115#

I think I could have done the 135#, but decided to try and keep my time closer to the 20 minute goal. Turned out to be a wise choice.

Took me 22:54 to complete it. Rows were all in the 1:55 to 2:30 range. Pull-ups took the longest. And the C&Js were consistent. I was definitely last, but I finished even if it was a little slower than I’d like. I felt like I was fast in that first round, but consistent after that.


Not bad for my first workout in a few days. Hacking up a few things now, but that’s good. πŸ™‚Β  Great work everybody!!


CrossFit Total, Feb 2018

Going in today, I knew we were doing the crossfit total. And I knew I was a bit under the weather, not just with a cold, but muscle sore from the last few weeks (and Angie yesterday didn’t help). But we’d see how far we got. πŸ™‚

man-this-week-is-fascinating-and-all-but-is-it-25447476Made it in for the 8:30 with Ev. Drea had a good crew – Logan, Kayla, Melissa, and the two of us. Caleb came in about halfway through as well, so we had a few folks in attendance.

Started with the week’s warm-up and then did some empty barbell work to refresh our back squats, strict press, and deadlifts. But from there, we were off to our various racks to start this thing off. Last year I hit 805# — I wasn’t going to get anywhere close today.

Back squats felt bad from the get-go. My inner hips are still pissed off from whatever we did a couple of weeks ago in our squat intensive week. I managed:

  • 135# x8
  • 185# x5
  • 225# x3
  • 255# x1
  • 275# x1

And I stopped there. It just didn’t feel great, so rather than push my luck I gave in.


Strict press was funky too:

  • 95# x5
  • 115# x3
  • 125# x2
  • 135# fail
  • 125# x2
  • 135# fail

And finally deadlifts…

  • 135# x5
  • 225# x2
  • 275# x1
  • 305# x1
  • 335# fail

So with my totals today I’ve dropped off a bit:

  • 605# (225# + 85# + 295#) (2013)
  • 715# (265# + 115# + 335#) (2014)
  • 755# (275# + 125# + 355#) (2015)
  • 785# (295# + 145# + 345#) (2016)
  • 805# (315# + 155# + 335#) Β (2017)
  • 705# (275# + 125# + 305#) (2018)

Eh. Some days are like that. Body is tired and I’m fighting a cold. Not a good combo, but we got some weight moving anyway. πŸ™‚


And when I was done, I did the pull-up and ring dip challenge… made it through 3 ugly strict pull-ups and 6 not awful strict ring dips.

Tomorrow is definitely a rest day. Then maybe I’ll get back in on Saturday. πŸ™‚

Angie WOD

Woke up this morning feeling like an elephant was sitting on my chest, so I suppose it’s time for me to take a turn with the cold that’s been going around. But by 10 or so, I was feeling almost human so I decided to head in at lunch time for a Noon class with Coach Drea.

John and I tackled the warm-up and Drea suggested (wisely) to do our strict pull-ups and ring dips before we did Angie. This is a new 30 day challenge at the box where we do a few of these each day after a workout to try and beef up our skills. The goal is to improve our strict skills so that the kipping ones get easier. πŸ™‚

Strict anything is not really my cup of tea, but I managed 3 strict pull-ups and 6 strict ring dips today. Good start to the challenge anyway.

AngieAnd then… Angie.

  • Angie – for time
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 air squats

That’s the Rx/Competitor version. We thankfully had a couple of scale options:

  • Performance:
    • 60 pull-ups
    • 60 push-ups
    • 100 sit-ups
    • 100 squats
  • Fitness:
    • 50 ring rows
    • 50 knee push-ups
    • 50 sit-ups
    • 50 squats

It’s been a very long time since I recall doing this one. Last time I wrote up doing it was April 2015 and I honestly don’t know what I did as far as reps went, but I have a score written down of 29:08. And Drea said she thought we may have halved the reps – so 50 across the board.

rockypr-300x213Today I did the Performance level (so 60-60-100-100) and chugged through it. I think I talked through the whole thing too, commenting on the music more than a few times. (It was a Classic Rock mix, so I didn’t complain much until Guns and Roses “Patience” came on. πŸ™‚ )

Some of my pull-ups were a little rough, but I did 60 of them. After that I was slow, but pretty steady.Β Finished in 23:54. A bit better than a 5 minute PR nearly 3 years later. I’ll take that.

John did the full rep scheme and finished in under 20 I think. He was moving!

May have to take a nap later. πŸ™‚ Thanks for the encouragement along the way, Drea!

Speedy Row!

So this morning I headed in for the 8:30 workout and I was ready to run. I wasn’t happy I was going to run, but I had a goal in mind – a 10 minute mile. I had a hat, gloves, and an extra shirt to layer on. Thankfully it seems I can keep my good thoughts for another day when it’s warmer. πŸ™‚

winner-clipart-winner-clipart-1Headed in and met Logan. We both chatted about the fact that it was going to be chilly, but at least it wasn’t snowing. And as we headed in with Drea & Noah, she suggested that if we were fighting a cold or injuries, it would probably be a good day to row instead.

It was like winning the lottery. πŸ™‚

We did the same warm-up as yesterday and that proved that the prize for the day didn’t extend to that. πŸ™‚ But we chugged through it pretty well.

Once that was done, we talked about the skills work today. Strict chest-to-bar pull-ups and strict ring dips. We tried a few things and eventually I used the green band (little blue + red bands didn’t cut it) to at least get my chest to the bar. It was a challenge for sure — mobility wasn’t awesome at that point.

20180206_092038We finished talking about that and then headed over to the rowers. 2000m. Go fast.

I guessed and thought maybe I’d be done in the 8:30 to 9 minute mark. Drea thought maybe 9:30. Logan was about in the same boat.

And we were off to the races. Though my left knee was a little fired up, I chugged through and managed to get through 1000m in right under 4 minutes. Apparently I was moving better than I thought, despite what my knee said.

I finished it at 8:15.9. Fastest I’ve ever finished 2000m by a long shot. Usually I’m around 9 minutes. Not today!

Surprised myself, but I think I surprised Drea too. πŸ™‚ Caleb was cheering me on the whole time too. I was pretty fried by the end, but very happy with the result.

ring-dipFrom there, we went back to the rig and worked through the strict C2Bs and ring dips. C2Bs I think I may have touched the bar twice, but I was getting better height and pull than earlier.

Ring dips felt good though. I even did weighted ones with a 10# plate and should have gone heavier. Awkward dangling the weight on a belt with a chain, but hey… we made it work. πŸ™‚

So all in all a pretty good day, but I definitely feel the cold coming on. Bah.

Anyway – great work Logan! And thanks for the encouragement Drea & Caleb!