Tag Archives: crossfit

Team WOD 3-6-9

I really wanted to make the title “Team WOD 367-5309” because all the numbers I wanted were in there, but decided not to be too cutesy. 🙂

This morning was team WOD at Continuum. Coach Jimmy had a full house – Larry, Brent, Shaun & Stacy, Megan, Kelli, me & Ev, Lara, Drew, Robert, Chris, Heather, Kurt… lots of bodies today.

We started with a little warm-up:

  • 3 rounds
  • 250m row/bike
  • 10 kettlebell swings
  • 10 medicine ball cleans
  • 10 kip swings on the rig

I think I may have only done 8 each round, but I was busy chatting with folks and lost count through most of it. 🙂

The workout was deceptively simple…

  • 2 person teams, 4 rounds of 7 minute AMRAP
  • Each team member must complete their reps before the second teammate can start
    • 3 hanging power cleans (135/95#)
    • 6 burpees
    • 9 air squats
  • Rest 2 minutes between rounds

Robert and I teamed up and I thought I’d be a ton slower than I actually was. 🙂 We scaled things a little, with only 95# on the bar for cleans, but moved along pretty quickly:

  • AMRAP 1 – 10 full rounds + 13 reps
  • AMRAP 2 – 10 full rounds + 3 reps
  • AMRAP 3 – 9 full rounds + 6 reps
  • AMRAP 4 – 9 full rounds + 9 reps
  • Total = 39 full rounds + 13 reps or roughly 5 rounds each per round
  • if you scored it as each “round” was really each teammate doing 3-6-9, we ended up with 19 + 15 reps or so if my math is right

Any way you sliced it, we did a ton of reps and kept moving. For the first two rounds of 7 minutes I tried to do hands over my head during the burpees, but during the second half I just tried to stand up and hop without my hands over my head. I had one round where I did step-up burpees instead of the normal hops, but it was too slow and I decided not to do that again. 🙂

Robert did awesome. I feel like I was pushing him on this one, which is a new feeling for me. Usually I’m the teammate who slows everybody else down a bit. 🙂

Anyway, I had a comment today that I was looking pretty solid today and heard something similar a couple of weeks ago, so decided it was time to do a pic. Shirtless if you can believe that. I don’t do it often, so here you go:

Not looking too bad for a guy nearing 50 (will be 49 in a few months)

It was a fun workout and we had a great turnout! Thanks for a fun one, Jimmy!


A Few Nights (and one Day)

Some weeks are calm and collected. Others are frenetic. This one has been exhausting for some reason, but I’ve fallen behind on sharing my progress (or lack thereof) — so it’s time to catch up.

Monday was rough with the 18-15-12…

Tuesday – Snatch Balance

Let’s move to Tuesday, which due to some morning meetings saw me join the 4:45 class with Marino (and Deana), Carmen, Logan, Karen, and my wife! Coach Nicole had her hands full as we worked on snatch balance.

  • 7 x 1 – Snatch Balance

Not one of my better movements, like most of the wide grip overhead variety. And definitely not one that we work on frequently. But, working with Marino and Coach Nicole, we had a good time even if my shoulders were unhappy by the end.

  • 85#
  • 95#
  • 105#
  • 115# (no bueno), dropped to 105#
  • 105#
  • 105#
  • 105#
  • 115# (much better)

I think Marino hit 170# at one point, so he was rocking these out.

Wednesday – Squat Snatches

Lately I’ve been dropping into Wednesday night (4:45) classes with some regularity, so I popped in though my shoulders were still a little upset from the previous day’s snatch balance work.

Coach Nicole had a fun mix – Marino, Karen, Carmen, and Steve – and we did our best to work through the day. 🙂

  • Complete as many rounds as possible in 15 minutes of:
    • 7 squat snatches
    • 14 strict ring dips

Weights for men were a bit insane on this one… 165# for competitor, 135# for performance, and 95# for fitness. I tried 85# during the warm up on the way to 95# and ended up sticking to 75#. Not my best movement (unless I’m working with a PVC pipe).

This was definitely not my cup of tea. We were supposed to shoot for 4-6 rounds. I made it through 3 rounds + 12 reps.

  • 75# squat snatches (quickly turned into a mix of squat and power)
  • 14 ring dips for 1 round, then a mix of strict and banded, then push-ups because my shoulders and biceps just gave up
  • Made it through 7 snatches and 5 push-ups of the 4th round

I won’t lie – I was feeling pretty lousy by the time this one was done. I did great for the first round and then fell apart. Not sure if it was the lack of calories yesterday or what, but it was not a fun one for me.

Thursday – Eva WOD

I don’t remember ever doing this one of the “girls” of crossfit WODs, but I hope it doesn’t come up again soon. My grip disappeared so fast I wondered if I ever had it at all…

Made it to the 8:30 workout with Coach Lara, Lisa, KB, Ev, and Janiece. We were all grumbling a bit at the beginning. 🙂

Pretty simple triplet:

  • 5 rounds for time of:
    • Run 800 meters
    • 30 kettlebell swings
    • 30 pull-ups
  • Competitor: 70/53#, Performance 53/35#, Fitness 35/24# Kettlebell

We discussed plans for this one as we warmed up, but… my plan didn’t last. I adapted as I went. We were supposed to finish in under 40 mins or so.

My initial plan was 600m, 53# kettlebell swings, and pull-ups.

My actual workout looked like this:

  • Round 1
    • 800m run (4:16 time, one of my fastest — which was a poor choice)
    • 30 kettlebell swings (three sets of 10 at 53#)
    • 30 ring rows (I noticed I was starting to tear during our warm-up and decided I ‘d rather avoid it if possible, did a set of 10 and then multiple sets of 5)
    • Done at 8:30
  • Round 2
    • 800m walk
    • 30 kettlebell swings (set of 20 and 10)
    • 30 ring rows (sets of 5)
    • Done at 20:19 (much slower)
  • Round 3
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10s and 5s)
    • 30 ring rows (sets of 5)
    • Done at 29:17 (more reasonable)
  • Round 4
    • 400m run/walk
    • 30 kettlebell swings (mix of sets of 10 and 5 mostly)
    • 30 ring rows (sets of 5)
  • Final time: 37:30

This was not one of my favorite workouts ever. And I was the last one done, but I finished.

Great work 8:30 class! Not my cup of tea, but tomorrow is DEFINITELY a rest day. Geez. 🙂


Yes, it’s Monday. And yes, CrossFit is here to keep things interesting. Made it in for an 8:30 class today with Coach Drea. We had a good crew – Alicia, Chris, Dave, and Melissa. And the sarcasm was out before we even got through the door!

We started with 2 minutes on the bike or rower and then did two warm-up sequences:

  • 2 rounds
    • 40 jumping jacks (with one of us counting out loud for the group – I was picked first and Melissa was picked next — I was glad we didn’t have to count in a foreign language!)
    • 8 goblet squats (35# kb)
    • 8 Cossack squats
    • 8 groin stretches, each side
  • 2 rounds
    • 20 seconds of a partner hanging shoulder stretch (hang from the bar and your partner pushes you from behind, around the shoulder blades)
    • 3 strict pull-ups
    • 3 kip swings

From there we warmed up our power snatches and thrusters with an empty barbell before adding some weight. The workout specified a light weight today, which meant we were supposed to go FAST…

After that we talked about scaling options for toes to bar. I can hit t2b but I’m not efficient at them, so I did knees-to-elbows or hanging knee raises today instead. I hit a few t2b during the warm-up, but that was about it.

The workout?

I had a plan. Break up the first three rounds and then try and do the single digit rounds unbroken. And I think I followed the plan pretty well, finishing in 18:05. We were shooting for 15-20 minutes, so I was right in there.

  • 18-15-12-9-6–3
    • Thrusters
    • Power snatches
    • Toes-to-bar (hanging leg raises for Performance)
    • Competitor: 75/55#, Performance 55/45#

Thing is I’m super tired now. 🙂 Time for a nap?!

Good work 8:30 class!

2-4-6-8-etc for 22 Minutes

Jimmy likes to test our mettle on Saturdays, but those tests are also usually built around getting us ready for what is to come. The 2019 CrossFit Open is coming and Dave Castro is going to push our limits and expose our weaknesses — I think Jimmy is trying to shore up the walls a bit when he writes his workouts.

This morning I made it in for the Team WOD with both girls. Ev had to work, but we had 3 out of 4 Fitzy’s present and accounted for. We were joined by Lara & Jordan, Drew, Larry, Megan, Kelly & Trey, Heather, Megan, and Lisa. And Drea stopped by for a bit as well. I think that’s everybody.

Castro is coming!

We started with a little 3 round warm-up:

  • 250m row or 1 minute on the assault bike
  • 8 med ball cleans
  • 8 med ball shoulder press
  • 8 glute bridges

After that we paired up in teams of 2 and started warming up for some double kettlebell work — double kettlebell snatches and double kettlebell thrusters. Larry and I teamed up today and worked with 35# kettlebells, which was heavy but not too heavy. I may have been able to go with 45#, but not for as long or as quick as we pushed.

The workout was simple:

  • 22 minute AMRAP
  • start with 2 reps each of:
    • double kettlebell snatches
    • double kettlebell thrusters
  • add 2 reps each round thereafter
  • 2-2, 4-4, 6-6, 8-8, etc.

We decided early on (with some early input from Jimmy) to try and keep our sets small — 3 or 4 reps max. That turned out to be very good advice. 🙂

We made it through the round of 24 and then 8 of each movement in the round of 26 as time ran out. (Score: 24+8).

My left shoulder got cranky about the round of 14 or 16 and I won’t say that I managed a full lockout at the top of every snatch — some were better than others — but we kept moving at a pretty good pace and never really slowed down much.

AJ & Mickey paired up and did it with 20 or 25# kettlebells and made it through the round of 20 plus a few. And I think everybody else was in that 20-24 range by the end as well. Great work everyone!

Not too shabby for a Saturday. Thanks for being my partner Larry! 🙂

Burpees to Full Extension

You may find this hard to believe, but I don’t have a great vertical leap and I’m not a fan of burpees. Today we put both those movements to the test. 🙂

I’ll admit to being a little concerned after running last night. But I woke up feeling sore, but not decrepit, and headed in with Ev to the 8:30 class. Coach Lara had a fun group — us, Star & Dave, Chris, Caleb, KB, and Alicia. I think the smarting off started not long after we walked in the door.

We did a warm-up :

  • 2 minutes on the bike, rower, or ski-erg, or run
  • then 2 rounds of
    • 10 inchworms with a push-up
    • 10 spider-man lunges
    • 30 second pancake split (legs wide, bow at hip, try to get hands to floor or to ankles)
    • 30 second hollow body hold
    • 30 second superman hold
    • 30 seconds of three or four banded shoulder abstractions

After that we chatted about burpees and did a few really focusing on full extension at the top as well as being more efficient at the bottom. Try to do a V-up of sorts, bringing feet to hands fluidly, more than independent movements as down to plank, push-up, back to plank, air squat, stand up, jump to full extension…

We also did a quick review of sit-up standards .

The workout? Pretty straightforward…

  • 7 rounds for time
  • 10 burpees (competitor), 8 burpees (performance), 5 burpees (fitness) to a target 3-6 inches above your max reach
  • 20 sit-ups (competitor), 15 sit-ups (performance), 10 sit-ups (fitness)

Surprisingly, my burpees were the better part of this one. I kind of had to “prime the pump” by stepping down into that first burpee each time, but after that I was moving better than expected from the floor to full extension overhead, hitting the tall bar about 7″ above the end of my fingertips. I may have missed the bar a couple of times, but that was more about my “no look” approach than actually not getting enough height.

It was the sit-ups that killed me. I ended up doing butterfly sit-ups in sets of 5 and 10 and dying in the middle of them.

My workout became “performance plus” —

  • 7 rounds for time
  • 8 burpees to rig bar 7″ above my fingertips at full extension
  • 20 sit-ups

Final time: 13:15. We were supposed to hit between 10 and 16 minutes, and I was right smack dab in the middle of that. I’ll take it.

I may or may not work out tomorrow morning depending on how I feel, but Ev has the day off so I might go for fun if I can still move. 🙂

Great work everybody and thanks for the encouragement Lara!

Me? Running? 2.5 miles???

Last night I headed into Continuum for a 4:45pm class with Coach Nicole. Morning meetings on Wednesday break up my normal 8:30/9:30 schedule, which is actually cool by me. I like breaking up my routine to pop into a mix of classes with our coaches and athletes to keep things fresh and interesting. 🙂

Unfortunately, I knew last night’s workout was going to be running. Lots of it. So I really didn’t want to go. However, I know running is still a goat of mine — so I try not to cherry pick when running workouts come up. And I showed up anyway. 🙂

It was me, Drea, Ryan (and his dog Teddy), and another new gal who seems very nice. The new gal rowed. The rest of us ran as night fell.

So here’s the thing. I recently did a mile run because I wanted to know how fast I could run it these days. That was very out of character for me. I grumble about running a lot and for me to do it willingly — on an open gym day no less — was just weird. But I’d been doing 800m stretches more easily and needed to find out. (Spoiler: slightly under a 10 minute mile — surprised me!)

The workout?

  • For time (we actually just noted our fastest round)
  • 5 rounds, each for time, of:
    • Run 800 meters
    • Rest 3 minutes

When I went in last night, I had it in my head that I’d scale a bit right off the bat. That didn’t happen. About round 3, I was going to scale dramatically. That didn’t happen.

I willingly ran 2.5 miles in less than 40 minutes. What the hell is wrong with me? 😀 This is how my lap times went…

  • 4:27
  • 4:39
  • 5:13
  • 5:29
  • 5:56

Total time: 37:44. Total rest: 12 minutes (4×3). Total running time: 25:44.

Let me point out a few ways I’m surprised by this.

  1. I’ve never run 2.5 miles before.
    1. Sure, we did a few 5k “runs” long ago, but I walked a lot of that and my times were quite long – 40-45 minutes I suspect.
    2. Even with Murph, I have tended to sandbag my runs (or hurt myself during them).
  2. Though I bitched, whined, and complained bitterly about the workout even 24 hours before it happened, I did it.
  3. Though I went in with a scaled option (800, 600, 600, 600, 600) in mind, I stuck with 800m every single round.
  4. Though after round 3, I said I was going to drop to 400s — I kept going with 800m for another two rounds.
  5. I ran the entire first lap without stopping.
  6. I ran nearly the entire second lap without stopping — all but a little uphill chunk (halfway up the hill from Academy to the top of the parking lot by the animal hospital).
  7. And the last three laps got longer and longer as I walked a little more each one, but I continued to *run* each round and never resorted to just walking.
  8. f you look at those first two rounds and eliminate the 3 minute rest, that’s dangerously close to a 9 minute mile (9:06), which is significantly faster than my 9:55 time right after Christmas.

Me. Running. What the heck is this world coming to?

I’m not going to lie and say I felt great when I was done. My body was not very happy with me after all of that pounding. But I did it anyway.

Thanks Nicole and great work everybody!

Playing Catch-up

Sometimes time just gets away from me like the last few days… Geez. The last throes of my holiday break before heading back to work to face reality again. Funny how the real world smacks you in the face from time to time. 🙂

But I managed to get through a few workouts in the last handful of days…

  • Saturday Team WOD (5-JAN-2019)
  • Monday 9:30 WOD (7-JAN-2019)
  • Tuesday 8:30 WOD (8-JAN-2019)

Saturday Team WOD

Saturday we had a good crew for Coach Jimmy — Caleb & Megan, Jordan & Lara, Lisa & her sister, and Drew.

We did:

  • Teams of 2 –
  • 5 rounds for time
    • 50 calorie row or bike
    • 40 toes to bar
    • 20 Double DB Burpee box step ups

I worked with Caleb and we scaled it slightly. Toes to bar became knees to elbows (or at least knee raises – I won’t say my knees actually touched my elbows) and I think we had 20# or 25# dumbbells and a 20″ box for the double dumbbell burpee box step-ups. We split the row 25/25 and did everything else in sets of 5. And I definitely felt pushed. 🙂

We finished first in 37:11, but everybody else was right behind us. And I won’t lie – I was pretty wiped out after this one. Very hip intensive as I found out today. 🙂

This was one of those subtle workouts that I knew was going to kick our butts. Jimmy put together a doozy.

Monday WOD

Sunday I felt pretty good until Saturday’s workout caught up with me. Of course, that might also have had something to do with the fact that I really only had one meal that day, but hey.

Made it in for a 9:30 workout with Coach Drea. Lara, Alicia, Deana, and a few other folks joined us. And though it was more of a skill day, I won’t deny that it also kicked my butt.

I ended up doing the Fitness level:

  • 15 minute AMRAP
    • 5 strict ring pull-ups, false grip to collarbone
    • 5 strict ring dips
    • 4 squat snatches, 75#

I tried warming up to 95# or higher, but I couldn’t drop under the snatch with the heavier weight. My hips were tight enough I kept leaning forward under the weight. 75# felt ok and even that got a little hairy in spots.

Strict ring dips went really well, though my ring pull-ups were slow as snot.

I finished 4 full rounds plus 11 reps (one squat snatch in round 5) and called it good. 🙂

Today’s WOD

Today AJ and I headed back in for the 8:30 class with Coach Lara. We were joined by Maria, Chris, and Deana.

This one, though I knew it was going to be a bit rough, went better than I expected. I really expected push-ups to fall apart more quickly than they did. 🙂

  • 15 minute AMRAP
    • 20 push-ups
    • 50 squats

I started out by doing 10 push-ups in a row, which was silly in hindsight. Should have broken them into sets of 5 from the start, instead of doing that after the first set of 10. 🙂

But I think it was the squats that really got to me — I managed to get through 4 rounds plus 20 push-ups and got through 4 air squats. (4+24)

Now that I’ve seen that tomorrow’s workout is running. Lots and lots of it. I will be dreading that for a while. 🙂

Good work everybody!