Tag Archives: deadlifts

Battling Pride and Ego

Though I actually headed in for a Friday Hero WOD (amazing, I know, because usually I skip ’em!), I want to cover a few other things first… (Sorry, but this is a long one.)

Changing Goals

This has not been the best week. Last week wasn’t the best week ever. And yet, even in the craziness, I really want to keep chugging away at my fitness goals.ย But what are those goals? That was the question that came up this week amidst the meetings, scheduling issues, and general lack of motivation. What is my “why” for training these days?

listeWhen I started, my goal was simply to get off my butt and start moving again. As a computer geek and writer who works from home, I do a lot of sitting. And it was taking its toll. Thankfully I had help finding crossfit from my wife and friends.

Once I got started on my crossfit journey, it became about nutrition – switching to a paleo lifestyle, cutting out a lot of crap from our diet, and generally cleaning up what we consume on a weekly basis. Though we’ve ebbed and flowed a bit over the last 4 years, we’ve tried to remain fairly paleo when we put in the effort to do so. So that’s been a good change.

In 2013, I started at 248 pounds and got all the way to 201 at one point. Now I hover between 225 and 230 fairly regularly. I’d love to get down to 210 or 215, but inconsistent eating has made that a challenge. ๐Ÿ™‚

As things progressed, goals have shifted here and there. First, it was PRs. I went “heavy happy.” Or as I call it “let’s get frustrated when we plateau or our max lifts fade over time with injury or misuse.” Then it was “let’s learn some new skills” like pull-ups and handstands. Then it was “my running sucks, let’s work on that…”

And lately I’ve been struggling with body parts not allowing me to move as well as I’d like. Or with wacky mental states brought about by work or emotional stresses. Or generally not being able to work with folks and not slowing them down when we partner up here or there.

I guess what I’m saying is I’ve been kind of all over the place. ๐Ÿ™‚

That led to a great chat with Coach Drea on Thursday.

A Changed Focus…

Yesterday’s workout involved short sprints — a lot of them. And my history with sprinting is full of perilous tales of injuries, exhaustion, and nightmares of suicides during basketball practices in junior high school. My negative relationship with running in general really began even earlier than that with trying out for Little League baseball and sucking wind due to childhood asthma, throwing up after every practice. Sprints in junior high were better, but still sucked.

running-failTo say the least, I really don’t like running even though my running has improved over the last year. It has a long way to go. My knees and hips don’t like it much, and I have a tenuous relationship with those parts of my anatomy already.

So I suggested that perhaps it was a good day to sit down and chat with Coach Drea about where we go from here.

First, we covered the Lurong Challenge and the benefits of going with a macro reboot to our nutrition at home. Long story short, it didn’t work for Ev because of the measuring and it didn’t work for me because I don’t think we have the numbers right. We’ll play with the numbers and I’ll try and continue with macros as we work to stay a bit more paleo with some rice and sweet potatoes added for good measure.

It was good as a reset. Workouts didn’t work well for us for a variety of scheduling reasons, but it was still a good opportunity to just get our lives back to a bit healthier eating.

7ddab0239cdee568d2b75c5c092c03e1Second, we chatted about my general lack of focus during workouts these days. Some of that is emotional, which I think has been masked for years as I increased my use of alcohol as a calming agent. That’s just my opinion, but I have to say it’s been very interesting cutting alcohol down to maybe once a week and watching my mental state during the week. Sleep has been more productive idea-wise than in a very long time even if it’s not exactly “better” as far as length of sleep or recovery.

I had a workout where my head really wasn’t in the game though I tried (see “Some Days Just Don’t Work Right“). And I just got frustrated with my performance. Heavy wasn’t good that day. And everything I did just got in the way. So I knew something needed to change.

Go Lighter and Faster

Drea suggested something I hadn’t really pondered much. Going light and focusing on quality of movement and speed.

Now the one thing I’ve maintained all the way along the way during my crossfit journey is that I’m not fast. In fact, I cringe whenever a coach tries to tell me to move faster. And Drea knows this all too well. ๐Ÿ™‚

That said, recently I came to the realization that scaling isn’t a bad thing. But I typically work my way down from Rx weights, not up from Level I weights. And even then, I typically try to go as heavy as my body will allow on any given day.

Shifting to starting at the bottom again was an odd thought.


We chatted about the fact that even though we know we should scale sometimes, we find ourselves almost using that as an excuse when we talk about our performance. Drea even mentioned she’s working on that herself – like scaling down this week’s Double Grace and kicking ass with the lower weights. She got complimented on her time and she caught herself saying “thanks, but I scaled” — I fall into that all the time. (Not getting complimented, but adding the “but I scaled” phrase many times.)

I know I fall into the trap of “it’s not Rx so it doesn’t count” but if we take the idea that even though it’s a programmed workout, it’s OUR workout every time… that changes things.

So she suggested that I start back at the ground level again. Go with lighter weights for ย barbells, dumbbells, and medicine balls on those days that we do metcons. The goal there is to focus on good movement, larger sets, and faster times. But keep up with strength training on our heavy days.

I have to admit to balking a bit at the word “fast.”


We talked about today’s workout and attempting to get through three rounds — doing wall balls with a lighter ball and doing them unbroken, lightening the deadlift weights and focusing on doing good touch-and-gos, and working on just keeping moving through the burpees.

Um. Sure. I nodded, smiled, and agreed to come in for Friday’s workout. Light deadlifts? Sure. Lighter wall balls? Sure. Burpees or bar-over-burpees? Ugh.

That said, it was a good chat and I ended up with some things to try. So thank you Drea!

Friday’s Workout – Scotty

Friday’s workouts are always hero WODs. And 9/10 times they include running, so I typically avoid them like the plague. I’m not afraid to admit that. But every once in a while one comes up that doesn’t include running and looks hard, but doable.

This was one of those.

My daughters were supposed to go do this one with me, but they decided to sleep in this morning. I can’t say I blame them. ๐Ÿ™‚ Coach Drea had an interesting group today… Jonathan & Sarah, Larry, Jed, and myself.

Hustle-1-120x149(As a brief confessional aside, I somehow managed to not eat this morning. So I was operating on a Spark drink and a Red H Nutrition “Hustle” pre-workout drink going in today. And afterwards I did a Progenex Recovery protein shake, followed up by an iced coffee with almond milk creamer — yeah, I’m not doing hot on the whole food thing today. Not sure I “hustled” much on the pre-workout either. ๐Ÿ™‚ )

We started with some banded hamstring stretches and then did a little 3 round warm-up:

  • 400m row (or something similar on the assault bike)
  • 20 fast step-ups on a box (24/20″)

I rowed and did 20″ step-ups, which was fine.


Scotty Hero WOD – more info at Crossfit mainsite

We went from there to warm-up with an empty barbell and add weight over 5 warm-up rounds of a few reps to get to our working weight for the workout.


  • “Scotty” Hero WOD
  • 11 minute AMRAP
  • 5 deadlifts (315/210#, 275/185#, 155/105#)
  • 18 wall balls (20/14# or 10/8#)
  • 17 burpees over the bar (or straight burpees)

I warmed up to 175#, which felt ok doing touch-and-go, and used a 14# wall ball. So definitely attempting to go with Drea’s idea of bigger sets, more reps, faster cycle times.

What I found was 5 deadlifts was easy and though the 18 wall balls wasn’t easy, it was doable at the lighter weight. I even managed the first set of 18 unbroken. The second set was split in two chunks of reps I think. And that third round was miserable, broken into many smaller sets.

b47aa02aae091b740c95f643d38aa508It was the burpees though that killed me very quickly. Usually bar-over-burpees are easier for me to get through, simply because I’m not standing all the way up in every burpee. But today… Wow. Not today. I was doing 2-4 at a time and struggling even with that.

Got through the first round and Drea suggested just stepping over the bar, not even jumping. I did that for the second and third round.

Made it through 2 rounds plus 27 reps — so I got through the deadlifts and wall balls of the third round, but only 4 burpees.

Yesterday, Drea said to shoot for 3 rounds. I was close…ish. ๐Ÿ™‚

Great work everybody. Jed was a beast and got through 4 or 5 rounds I think. Not sure how anybody else did, but they were humming along on the other side of the room. ๐Ÿ™‚

Thanks for the encouragement Drea. We’ll work on trying to speed up a bit. It definitely puts a different emphasis on my workouts, let me tell ya!

Have a great weekend folks!

Some Days Just Don’t Work Right

Today’s post is a bit of an apology for the 8:30 class by way of an explanation.

It’s just another Thursday. Like most Thursdays, I planned on going in at 8:30 with my wife (and kids if they woke up in time). And we all made it there for Coach Drea.

We had a full class – the four of us, plus Jonathan & Sarah, Caleb, Alan, Brianne, Danielle, and Connie. 11 people in total.

sportsrow-800pxWarm up was:

  • 250m row
  • 10 ghd hip ext or good mornings with empty barbell
  • 250m row
  • 10 empty barbell deadlifts
  • 250m row
  • 10 empty barbell strict press
  • I think we were supposed to go to 2000m total, but most of us stopped after the third or 4th 250m

After that we did some empty barbell work. Deadlift and strict shoulder press progressions.

And then we divvied up space and equipment for the workout:

  • Total Time
  • Barbell_DeadliftRx
    • 15-12-9 reps for time of:
    • Double body-weight deadlifts
    • 3/4 body-weight shoulder presses
  • Level II
    • 15-12-9 reps for time of:
    • Deadlifts #345/225
    • Shoulder presses #135/95
  • Level I
    • 15-12-9 reps for time of:
    • Deadlifts #155/105
    • Shoulder presses #75/45

My one-rep maxes for these movements are:

  • Deadlift – 345#
  • Strict press – 155#

Nowhere close to Rx weights of 456# and 175#. But even the Level II weights were out of reach, really. So I knew I was going to have to scale.

strict-press-illustrationDue to a shortage of bars and space, Caleb asked if we wanted to work together. I said sure and we warmed up together with the little EMOM that Drea had us do alternating between deadlifts and strict press:

  • Strict press – 75# x3, Deadlifts – 185# x5
  • Strict press – 85# x3, Deadlifts – 225# x5
  • Strict press – 95# x3, Deadlifts – 275# x5 (I started running into some issues here)
  • Strict press – 115# x3, Deadlifts – 275# x5 (didn’t add weight)

Caleb, due to participating in the Man Up Challenge in Denver this weekend, didn’t want to push too hard to fry his body ahead of the competition. So he agreed to stay at those weights for the workout.

Our goal was to get this done in 10-15 minutes.

  • I did 15 strict press at 115# (got through 10 and then struggled through the next 5 one at a time)
  • Caleb did 15 deadlifts at 275# (made them look easy)
  • Caleb did 15 strict press at 115# (made them look easy)
  • I started on deadlifts

Doing the deadlifts as “grab and drop” style vs. touch-and-go, I made it through 5 and took a break. Then a couple more. And one more.

1lnkelAnd I realized on that last one that I was in a fair amount of pain from my left hip to my tailbone. It ached a bit during the EMOM warm-up but I thought I could work through it.

Yeah, apparently not.

After my 8 reps, I left the bar on the floor, told Caleb to finish without me, and walked out the garage doors.

I walked two laps of the 800m path we have around the box, came in, grabbed my stuff, and walked to the car to wait for my family to finish up.


Now, I know that DNF > DNS. But this was a shitty way to end my workout. It disrupted Caleb’s workout. It put undue worry on Coach Drea. And it made my family and friends worry about me as well.

First, I’m fine. I’ll stretch and mobilize throughout my day today and survive. I don’t think it was the physical demands of this workout.

Second, there were two parts to my crash and burn today.


a) I should have either waited until more equipment became available (i.e. another barbell) or asked Caleb to drop weight.

That said, I didn’t feel like waiting was really an option due to a different style of class going on at 9:30 (new folks doing a different variation on the workout). And I didn’t feel like I could ask Caleb to drop weight again. We had already discussed 315# during the warm-up and then I had to drop to 275#. Asking him to drop again would not have been “cool” although he probably would have been fine with it.

b) The bigger issue was that my head really wasn’t in the game today. I’m honestly struggling with a number of things in life right now. Work is not going well. Some of my writing is going gangbusters but not paying, so it’s a costly time sink at the moment. My wife’s charity work had a trip fall apart at the last minute, so we’re now reorganizing our summer. And we just found out our dog has a lung tumor, so that’s weighing heavily on everybody.

may-the-gains-be-with-youI tried dressing the part, wearing myย Star Wars-themed “May the Gains be with you…” shirt. ย I tried getting into the right headspace during the warm-up, joking around with Bri and Jonathan and Sarah. And for a bit, I thought it might work.

But it obviously was only a temporary fix. Wasn’t my finest hour.

So I apologize to everyone who was concerned when I walked out. It’s been a long while since that has happened.

I need to pay attention to my headspace and not push so hard during workouts, and maybe this won’t happen again. But I’m only human, so I doubt it.



6 Minutes of Crazy With 2 Minutes of Rest

Today was Monday, so back to the box I went. And today also happened to be the 2nd workout of the Lurong Summertime Challenge. I have a separate post on some of the challenges with the dietary portion of the challenge, but will focus on the WOD today here…

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upI arrived and found Coach Bill waiting for Jenny, Sarah, and I… We started with a nice little three round warm-up:

  • 250m row or 1m on bike (we all rowed)
  • 8 push-ups
  • 8 air squats
  • 8 kettlebell swings (I used a 35#)

From there we did some work with an empty barbell:

  • 5 good mornings
  • 5 back squats
  • 5 strict press
  • 5 straight leg deadlifts
  • 5 overhead squats

always-warm-up-thoroughlyAnd then we started loading up the barbell with weight to warm-up to the workout weight. I did:

  • 135# deadlifts
  • 135# back squats
  • 95# push press
  • 165# deadlifts
  • 165# back squats
  • 125# push press
  • 185# deadlifts
  • 185# back squats
  • 135# push press

After that, the fun began:

  • 2 Minutes of Deadlifts #275/175
  • 1-Minute Rest
  • 2 Minutes of Back Squats #225/145
  • 1-Minute Rest
  • 2 Minutes of Shoulder to Overhead #185/115
  • For masters men, the weights dropped to 225# deadlifts, 185# back squats, and 135# s2oh.

That minute of rest is a joke. ๐Ÿ™‚ During the minute you had to swap weights around and I was lucky if I ended up with 10 or 15 seconds of dedicated rest during the workout.

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterI got through:

  • 225# deadlifts, grab and go style, x26
  • 185# back squats, x12
  • 135# s2oh (mostly strict and push press), x16
  • Total: 54 reps

My wife did this workout at 5am this morning with the women’s masters weights:

  • 145# deadlifts, x35
  • 115# back squats, x18
  • 85# s2oh, x15
  • Total: 68

Result: She did awesome. ๐Ÿ™‚

So I think we’re doing ok. We’re one week in and getting more efficient (sort of) at the macro diet stuff, though it seems I’m always in the kitchen or doing meal prep. We will survive and make this work.

Great work 8:30 class and thanks for the encouragement Bill!

Monday, that Old Chestnut

Last night as I looked at the workout for today, I was wondering how I would be able to do two parts of the workout and it ended up being the third that killed me. Good thing I’m not a fortune teller.

reading-the-wod-memeSo it’s Monday. Ev’s working. AJ’s at school. Mickey’s taking an AP test. But I made it in. And during the warm-up I was wondering what I got myself into. ๐Ÿ™‚

Coach Bill had a fun group… Nic & Nichole, Jonathan, Shauna, Jenny, and Carrie. I think I was the negative Nellie this morning, which was entertaining.

We started with a group 400m run and then came back to do 3 rounds of:

  • 5 pull-ups
  • 10 dumbbell thrusters (5 each side, 35# for me)
  • 15 good mornings (empty 45# barbell)
  • 150m row

Pull-ups felt ok today. Row was ok. Good mornings were ok. Dumbbell thrusters felt fine on the right for a while and awful on the left, then awful on both. You know, the usual.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout itself was one of the online qualifiers for the regional games (#4):

  • 2 rounds for time:
  • 10 deadlifts, 315/225# (225/155# Level II, 155/105# Level I)
  • 20 deficit handstand push-ups, 4.5-in. deficit (or just 20 HSPUs level II, or pike push-ups level I)
  • 30 front squats, 95/65# (75/55# LII, 45/35 LI)

The way my body was feeling (left knee is NOT happy), I decided Level II would be the way to go. 225# deadlifts (not touch and go) and regular HSPUs, but 95# front squats.

My deadlifts were straight legged the whole way. Bending the left knee… um… Yeah, it didn’t wanna. Bill called me out on it, but with only two sets of 10 it wasn’t worth it. Apparently I wasn’t the only one rounding my back.

My HSPUs were like Mickey’s HSPUs – more of shoulder dips where I’d break tension with my elbows, maybe brush the top of my head on a couple of abmats, and straighten back out again. Even kicking up on the wall took a few tries.

I got through the first round in under 8 minutes. And by the end of the second round, my shoulders were screaming bloody murder over those HSPUs to the point where I couldn’t hang on to a front racked bar. However, rather than just stop cold — I ended up doing 12 front squats and 18 air squats.

Time: 16:31. So a heavily modified Level II.ย I think everybody scaled to some level or another, though Jonathan did do 315# deadlifts.

Great work 8:30 class! Thanks Bill for the push!

Now it’s time for some ice…

Deadlift Monday

I woke up before my alarm this morning and sat in bed, letting the rest of the house get up. It’s been a while since that’s happened, but was nice to sit and listen to the madness build before we all went our separate ways. Kind of a nice, unexpected way to start the week.

20170417_092214After that, the madness took over until it was time to head to CrossFit Continuum for a morning class. We had a solid group of folks for 8:30 with Coach Drea (due any day now). Brent, Sarah, Melissa, Jake, Charlton, Nic & Nichole. Lots of weights moving by the time we were done.

We warmed up with a little three round progression:

  • 100m run
  • 10 med ball deadlifts (20/14#)
  • 10 banded good mornings

Then we shifted to deadlifts and my math was tested.ย My current one-rep (set back in December 2016) is 345#. My max was 355# set back in November 2015.


And then we started with some light deadlifts on the dumbbell:

  • 75# x10 (22%)
  • 175# x5 (51%)
  • 205# x5 (59%)
  • 235# x5 (68%)
  • 225 #x3 (65%)

20170417_092209And from there we did the workout, which was five sets of 3 reps:

  • 275# x3 (80%)
  • 295# x3 (85%)
  • 315# x3 (91%)
  • 315# x3 (91%)
  • 335# (failed three times) (97%)

I felt pretty good at 315# once I got warmed up, though I was fighting my shoulders rounding a bit. Drea said my last few sets (except for 335# where I failed to get it up) were better with pushing through my heels and no obvious rounding.

As far as the 335# went, I did get it off the ground but couldn’t convince my body to stand it up . But I’m happy with 315# x6 — all of them touch and goes until my grip gave up during the 2nd rep and I dropped from the top. I think if we were doing heavy singles I would probably have managed 335# and maybe progressed back to 355#.

But I’ll take it. I mean, I’m not Jake moving a small car on the other side of the room (probably close to 400#), but I’ll take it. ๐Ÿ™‚

Now we’ll see what the rest of the day holds! Thanks Drea and great work 8:30 class!

What a week…

Wow, what a week. Let’s just say that my head has not been in the right place for a few days. Not sure how or why, but… ugh.

  • 10z7zwMonday I woke up angry and worked out anyway.
  • Tuesday we had a snow day and I ground some mental gears as we shifted plans 3x that morning. Never did make it to the box,
  • Wednesday I thought about going but got tied up at work.
  • Thursday I had to go. And even that was a struggle.

Apparently I’m riding the struggle bus this week and have a window seat.

Today’s workout was the one originally slated for yesterday but moved due to snow. (Tough to run when the parking lot is an ice rink.) And running… running isn’t my thing. So there was a mental battle this morning that raged on.

silly-walkThe only thing that saved me was the familiarity of routine. I try to go to crossfit Mondays, Tuesdays, and Thursdays. Sometimes I add Saturdays. Sometimes I add other days. But M-T-Th… that’s my jam.

Today was Thursday, so regardless of what the workout happened to be, I needed to be there. So I was. Routine beat mental games. Thank goodness for the routine.

I went in with Ev to the 8:30 class with Coach Bill. We were joined by Elyse, Lisa, Carrie, and Larry. And we were goofy during the warm-up as we listened to 80s music. ๐Ÿ™‚

Started with some foam rolling, then did the back and forth running drills we’ve done in the past. High knees karaoke. Ministry of Silly Walks. The whole nine yards.

Grabbed empty barbells and then did 3 reps and a quick lap inside, added weight, did it again, and repeated that until we got to our working weight.

  • 5 rounds for time of:
  • Run 400 meters
  • 185/125# deadlifts, 21 reps

DLgripwidthDuring the warm-ups I noticed that my right calf was giving me grief. Even Bill commented on it. And during the workout itself it felt like it might as well have been a club foot. Bill had me transition to a row in the 3rd round. So my workout looked like:

  • 400m jog
  • 21 deadlifts, 185#
  • 400m walk
  • 21 deadlifts, 185#
  • 500m row
  • 21 deadlifts, 185#
  • 500m row
  • 21 deadlifts, 185#
  • 500m row
  • 21 deadlifts, 185#
  • time: 26:40

We had a 30 minute time cap and I got done under that, so I was happy. Elyse and Lisa were done in about 18 minutes or so and lapped me pretty quickly. Ev finished in 23:30 or so but didn’t quite lap me. Even so, I was DFL and didn’t really care. I finished.


I really need to figure out what the heck is going on with my calves. The right one knotted up fast today and then my hips and knees got into the action complaining as well. I need to do more stretching and mobility work at home. I suspect that’s all that needs to happen. But time is a factor and my excuse, so until I get over that speed bump I suspect it will remain a problem.

Told you I was on the struggle bus this week. Great work everybody!

Have a great day!

First Event of 2017 – Girls & Heroes

Occasionally it seems I lose my ever loving mind and agree to do something outside my comfort zone. Last year we did an in-house competition at CrossFit Continuum. And this year Continuum was invited to a small competition at CrossFit Pick It Up.ย We did a few little events to raise money for suicide prevention last year with them that were fun, so why not keep things going with a more formal competition?

Jonathan pinged me one day about it and asked if I wanted to partner with him. The competition was called “Girls & Heroes” and would be done by teams of two guys or gals, either Rx or scaled. It was a reasonable cost and literally a mile from my house — how could I say no?

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So this morning at 8am I headed over to Pick It Up. They were still setting some things up, but before long there were a ton of folks milling about. There were 15 teams registered. 5 male Rx, 5 female Rx, and 5 female scaled.

Jonathan and I were in the first heat as the team known as “The Empire Squats Back.” I already had the “Squat You Must” Yoda t-shirt and he picked one up too so we had a goofy “uniform” of sorts for the day. ๐Ÿ™‚

The first workout was a good warm-up with a 7-minute time cap.ย First we did 6 rounds of Cindy, alternating:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

And then we did Karen, which was 150 wall balls for time (10′ target, 20# medicine ball). We were not expected to finish Karen, but we would be scored by how many actual wall balls we completed.

15894787_1577256255622810_8861580824752041041_nJonathan started that one and we chugged right along. I think we made pretty good time until I slowed down a little with the last round of push-ups. But when I got to the wall for my wall balls, I had major issues getting started. I just couldn’t get into a rhythm. After that I was ok, but I’m not sure what my body was doing – it definitely wasn’t wall balls for that first round!

I think we got through 70-ish wall balls, which wasn’t awful.

Then we recovered while we waited for the next two heats to get through the first workout.

The second workout was a doozy with a 9 minute time cap and 135# on the bar:

  • Buy-In: 15 Calorie Row
  • 4 Alternating Rounds Of:
    • 5 Power Cleans
    • 5 Front Squats
    • 5 Shoulder to Overhead
    • 10 Pull-Ups
  • Cash-Out 15 Calorie Row
  • *One partner does buy-in, one does cash-out row.

This shouldn’t have been too bad, but man did it get hairy towards the end for me. I rowed and was done in about 40 or 45 seconds, trying to be efficient. We alternated rounds of the other movements then. Jonathan did great and I even did ok in the first round, not dropping the bar once.

But when I hit the second round, I immediately ran into issues. The cleans were ugly. And I only got through 4 front squats before I had to drop. And then I couldn’t clean it again immediately. The other teams were all on the rower already or completely finished, so I just took my time. I attempted the clean again, got through some ugly shoulder to overhead, and then did my pull-ups in fits and starts.

Jonathan closed quickly with a 39 second row of 15 calories, so we finished. That was what mattered on this particular WOD.

Then we were back to recovering a bit before the 3rd WOD — the one that I knew was going to stop us dead.

jumpropeWorkout #3 had an 8 minute time cap and two parts. First we did:

  • 30 Burpees
  • 30 American KB Swings (53/35)
  • 30 Double Unders
  • *You must complete the movements in order
  • *Teams can get the reps done however they prefer but each partner must perform 15 reps of each movement.

If we finished that, then we would evenly divide rounds of the Jack workout (5 reps/5 reps). Our score then would be our total # of rounds for Jack.

Jack is:

  • 10 Push Press (115#)
  • 10 American KB Swings (53#)
  • 10 Box Jumps (24″)

Yeah, we never got to Jack. My burpees were awesome. My kettle bell swings were decent. Jonathan struggled through the 15 double unders but got them done.ย And then I spent the next 4.5 minutes practicing double-unders without achieving a single one.


I am frustrated, but knew that was going to be the stopping point for me. I have only rarely accomplished even a lone double-under and it’s been inconsistent as hell.

So oh well… We did pretty well up to that point. I did practice the jumps until time was up. But that didn’t get us anything but an early break.

After that we watched the rest of the heats finish WOD #3 and then cheered everyone on in the Final WOD which was another two-parter with a 12 minute time cap:

  • 4 rounds of:
    • 15 toes to bar
    • 10 deadlifts (115#)
    • 5 power snatches (115#)
  • then
    • Maximum clean & jerk for each partner

We saw some phenomenal things happen during those three heats. So great work to everybody who went and kicked butt!

Most of the Continuum Gang who was at the competition

Many of our friends from Continuum ended up on the podium:

  • Caleb & Shaun got 1st place in the Men’s Rx division
  • Victor & Scott got 3rd place in the Men’s Rx division
  • Stacy & Kelli got 2nd place in the Women’s Rx division
  • Connie & Megan got 3rd place in the Women’s Rx division
  • and Emily & Clara got 3rd place in the Women’s Scaled division

Out of 9 possible spots, we captured 5 of them. That’s pretty darned impressive!

Thanks Jonathan for being my partner and putting up with my progress stopping lack of double unders. Guess I will work on those before the 2017 CrossFit Open starts in a little more than a month!

And thank you to all the great folks at CrossFit Pick It Up who hosted the event… Matt & Hannah and all the rest of the gang did a fantastic job. Thanks to all!

Next up… sign up for the Open. But until then,ย I think I’m ready for a nap. ๐Ÿ™‚