Tag Archives: kettlebell swings

Team WOD!

After two weekends with too much soccer, we had a break this weekend — so it was definitely time to fit in a team WOD at Crossfit Continuum. Though Mickey had to work, 3/4 of our family had the opportunity to get in. And we were definitely not alone. We had an amazing turnout.


Ev worked with Danielle. AJ had a chance to work out with Kaila. And Jonathan and I partnered up and Isaac joined in the fun as well. As you can see, we were just a small part of the madness. ๐Ÿ™‚

Started with a light 400m jog and then did a strange little centipede crab walk race. Guys on one side. Gals on the other. And it was a disaster. We had enough guys that we almost made it the whole length between cones without moving, but moving was hilarious. The person in front of you had their hands on your feet and you were supposed to do the same with the person behind you, then somehow move forward.

If I’m being honest, the gals made it look easy. And we were awful. ๐Ÿ™‚

1tjdsfWith all that done, we grabbed equipment, found space on the floor and figured out how to make the insanity work.

  • Score Type: In Teams of 2, Competing for Total Time
  • Partner 1 performs 50 KB Swings 55/35# (each partner does 50 reps)
  • Partner 2 holds Handstand
  • **handstand broken=5 burpees
  • Partner 1 performs 50 Box Jumps (each partner does 50 reps)
  • Partner 2 holds 45/25# plate overhead
  • **overhead position broken=5 burpees
  • Partner 1 perform 50 sit-ups (each 50 reps)
  • Partner 2 hold bottom of squat with KB
  • **squat position broken=5 burpees
  • Partner 1 complete 200 meter run (each partner will complete 2 runs)
  • Partner 2 hold plank
  • **plank broken=5 burpees when runner returns

With a box, a 55# kettlebell, and an abmat, we got underway.

We started with the run at the end instead of the kettlebell swings to avoid the madhouse inside. I ran 200m with Isaac while Jonathan planked, then did the reverse, and went through the whole thing one more time.


The KB swings were interesting. Jonathan did really well holding a handstand on the wall, but we broke it up a few times, and I was right there with him.

As far as the box jumps (24″ jumps for Jonathan or 20″ step-ups in my case), the 45# plate didn’t feel too bad overhead honestly. Jonathan may not agree. ๐Ÿ™‚

And then the sit-ups. The squat with a KB was interesting. We basically sat at the bottom, put our elbows on our knees, and held the 53# KB at the bottom. I held all the way through Jonathan’s 50 sit-ups, but only barely. And I had to break up my sit-ups (26/24), so that slowed us down a bit.

I have to say that we only did two sets of 5 “penalty” burpees with the KB swing and box jumps rounds, but we didn’t during the sit-ups (though we should have done some there too). But the rest of the movements were plenty I think. ๐Ÿ™‚

By the time we were all done, it took 29:20 for us to finish up. Not too bad. Definitely a lot of reps. Both AJ/Kaila and Ev/Danielle were done before us (24:17 for AJ/Kaila and under 26 for Ev/Danielle), which was great. And I heard that at least one team (Dan & Adi) was done in 20 flat, which was fantastic.


So great work everybody! It was a fun one — a great mix of movements to keep things hopping. And an amazing turnout!

With soccer season starting, we’ll make as many team WOD Saturdays as we can, but it’s definitely going to be hit and miss. They’re always a fun challenge!

Hope everybody has a great weekend!

Drop and Give me 50! 50! 50! 50! and 50 more!

Forgive me community, it’s been four days since my last workout… (I don’t know why but I always feel like I need to confess such things when it’s been a few days.) Soccer season is back with a vengeance and my weekends are not my own any more. Sigh.

Even so, it’s Monday and that means it’s time to get back to the box. Last time I was in was Thursday. I don’t usually get in on Fridays and this past weekend we were on soccer fields at the Air Force Academy both days, so that brings us back to Monday. Let’s get moving again, shall we?

garfield-mondayI felt ok this morning. Stiff, but not bad. Even so, after looking at the workout last night I knew I was going to get my butt kicked. I knew I should tape my knees but I ran into some computer issues with my work system that I had to resolve, so ran out of time. Knee sleeves in hand, I headed in to face the music.

Coach Larry was recovering from doing the workout himself as we came in. And we had a fun crew for him today — me, Lara, John, Dee, Kelli & Trey, along with Michael & Anthony.

We started with some mobility. I used the time with a foam roller to try and get my back and shoulders moving again. And then we did either a 400m run, 500m row, or 2 minutes on the bike. Of course I chose to row. ๐Ÿ™‚

When that was done, we grabbed a light kettle bell (35# for me) and did a little three round warm-up:

  • 10 push-ups
  • 10 Russian kettlebell swings (just to eye level)
  • 10 kipping swings on the rig

box-jump-failFrom there we took a look at the workout itself:

  • 50 box jumps
  • 50 kettlebell swings
  • 50 knees-to-elbows
  • 50 wall-ball shots
  • 50 burpees
  • Rx – 30/24″ box, 70/53# KB, 30/20# wall ball
  • Level II – 24/20″ box, 53/35# KB, 20/14# wall ball
  • Level I – reduce to 30 reps for each movement, 20/16″ box, 35/25# KB, 14/10# wall ball

Our goal? Less than 25 minutes.

My approach was simple… a modified Level II:

  • 20″ step-ups
  • 53# kettle bell swings
  • knees-to-elbows, of which some were just knee raises but I did ok
  • 20# wall balls
  • normal burpees (though I usually don’t stand up all the way and tend to just hop off the ground)

72504741We were able to break it up into as many as 4 rounds, so I used this progression:

  • 20 reps
  • 10 reps
  • 10 reps
  • 10 reps

I was going to do 20/15/15 but after doing 20 burpees decided that was a poor decision. ๐Ÿ™‚ Really the burpees were the worst part of this whole thing for me, as expected.

I finished in 22:20, which was under the 25 minute time cap, so I’ll take it. ๐Ÿ™‚ Everybody did great. John was doing it Rx with the 30″ box jumps and 70# kettle bell like a beast. Other than John though I think we all scaled somehow. And the boys did awesome to get through the 30 rep version I think. They were FAST.

So not bad for the first workout of the week! Great work everybody! And thanks for the encouragement Larry!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideย your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. ๐Ÿ™‚

And good work everybody who came! Thanks Clare for a good challenge!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!


Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!


We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).


We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. ๐Ÿ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!

Saturday Team WOD

Between the CrossFit Open and then soccer, we’ve been no-shows at the Saturday Team workouts at CrossFit Continuum for a while. It’s been a challenge to fit it in on weekends already jam packed with soccer madness. But today we made it happen.

Ev is working. Mickey is up north with her soccer team for a game. And AJ has a game later today, but she went with me to today’s Team WOD. Coach Clare set up a good one with a couple of couplets. And we had a pretty good turnout of 20 or so folks — Kelli & Trey, Marino & Deana, Shaun, Caleb, Dan & Monica, Larry, Brent, Jonathan & Sarah, Nic & Nichole, Lisa & Nick, and a mess of other folks. ๐Ÿ™‚


We warmed up together with some knee hugs, Spider-man lunges, Samson lunges, and shoulder mobility before breaking into teams of 2. Apparently some of us can’t count and we had a few teams of 3. ๐Ÿ™‚ I joined Jonathan and Sarah and we decided we’d add more reps so that it was fair.

The workout was just for time in teams of 2 (or 3), dividing work however we wanted:

  • 50 T2B (75)
  • 40 push ups (60)
  • 30 T2B (45)
  • 20 push ups (30)
  • 10 T2B (15)
  • Run 800m together
  • 10 box jumps (15)
  • 20 KBS (53/35) (30)
  • 30 box jumps (45)
  • 40 KBS (60)
  • 50 box jumps (75)

Toes-to-bars took a while, but we worked through it. By the end of the round of 45 I fell to knees-to-elbows. We did the full 800m route for the run, down and around by the gas station and Sonic. I’ve not done it before, so it was interesting, though I have to say that running along Academy Blvd. really wasn’t my cup of tea. (Neither was running. I think I ran chunks of 200m or so in a few places, but we walked some and ran some. I was happy for the leisurely pace!)


We did 20″ box jumps so that I could convince myself to do jumps instead of step-ups, per Clare’s instruction. And Jonathan did some 70# kettle bell swings, though I stuck to 53#, Sarah did 35# in the first round and 53# for the second.

It was a good workout. We never really stopped moving at all. And I’m tired now. Life is good. ๐Ÿ™‚


Took us a bit more than 25 minutes to complete the whole thing with the extra reps, which was pretty good I thought.

Thanks for letting me be the third wheel, guys!

Next up… Nap time! ๐Ÿ˜€ Have a great weekend!

(Thanks to AJ for the pics!)


Today I Quit Helen

Today was a failure for me on many levels. And I could explain it all away with excuses like the fact that I haven’t slept well the last few nights and last night was the worst yet or the fact that I am coming down with a cold ahead of a business trip. But in reality today’s DNF is worse than that because I essentially quit.

dnfThere are those workouts that haunt me. I had one from the Open a few years ago that I walked out of and finally conquered two years later. Murph is one that kills me every year and I still haven’t really overcome in any meaningful way.

And now… Helen is on the list.

I couldn’t get in for a morning workout, so it was me, Lorelei, and John for the noon class with Coach Drea. We did a lot of warming up, first with some mobility, then with running drills, and finally with some kipping and kettle bells.ย None of it helped me get the pit that was forming in the back of my head out of my head.

So when we started Helen and the clock was running, I started like always with the best of intentions. Intentions didn’t help the pit in the back of my head.

helen-workout-of-the-day-wodHelen is:

  • 3 rounds for time
  • 400m run
  • 21 kettle-bell swings (53/35#)
  • 12 pull-ups

Um yeah. You see the “run” part in there? The critical part of my brain told me (and I believed it) that I was going to suck at today’s workout before it ever began. Earlier this week I knew Helen was coming, so the critic has been building a case.

I made it through the 400m run in 2:09. It took me far too long to get 21 KBS done. And by the time I was to the pull-ups I could hardly breathe. I think I was done with that first round in a bit more than 6 minutes.

I walked the second 400m and sat down when I got in the door. I was done. I gave up.

wxs81I quit.

Those two words piss me off, but that’s what happened. Nobody did this to me. I could have kept going, albeit slowly. But no, I quit.

So I cleaned up a couple of kettle bells, grabbed my stuff, and left.

I swore at myself the whole way home in the car. And inwardly I’m still swearing. There would be swear word captions above my head if you could see me now.

Not a good way to end the week. I’m likely not going to get in tomorrow. Saturday is probably out. And I leave Sunday for a week.

Great way to leave things today. Not.

Great work Lorelei & John! Sorry I left Drea, but I wasn’t really in a “dealing with humankind” mood after that.

Have a great week, folks.

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™‚