Tag Archives: pull-ups

Twofer #2 of the week

Yes, life has thrown me more curve balls this week but though I haven’t been as on top of writing up workouts as I would like, I have been getting to them (and through them) so I’ll take that.

My week in a nutshell — Big Turd Keeps on Turnin’…

Wodding Wednesday

So Wednesday night I made it in for a 4:45 class with Coach Nicole, Steve, and Katie. And though I knew what the workout was, I am never sure of the warm-ups or cool-downs with Nicole. πŸ™‚

I have to admit that (like many folks, it seems), Monday’s workout really kicked my butt. Literally and figuratively. My quads and hamstrings were royally ticked off. We started with a jog I think and did bits and pieces of the warm-up as designed, with some additional bits and pieces to help with shoulders and hips.

Shoulder-to-OverheadAnd let me say I wasn’t sure I was heading in on Wednesday or not. Last week it was also a running WOD and I didn’t make it.

From there we were off to the races with some push jerk and push press refresher before warming up to our working weight. 135# seemed pretty risky to me, so I warmed up to 115# and called it good there.

The workout?

  • 3 rounds for time
    • Run 400m
    • 10 shoulder-to-overhead (135/95# Performance, 95/65# Fitness)

Time domain? Somewhere between 8 and 10 minutes.

So how’d I do with 115#? Well… not as bad as I thought I might. πŸ™‚

survived-didnt-dieMy time was 9:09 and I tied Katie. πŸ™‚ Steve was faster by almost a minute I think. My runs were slow, but my S2OH weren’t too bad until that last round when I had to drop the bar at rep 8, then re-clean and do two more reps.

Honestly my first round felt good. The run was solid and all 10 reps were pretty good push jerks. After that, the wheels started coming off a little bit. Runs got slower and S2OH got sloppier.

And when we were done? Nicole had us do some post-workout work on our hips and quads. I was sweating more during the post-workout than I did during the workout itself. πŸ™‚

Thanks Nicole and great work 4:45!

Chelsea Thursday

Um. Whoever came up with the Chelsea workout must really like Cindy.


Again, today I wasn’t sure I was going to make it in. A combination of lack of sleep (3 hours just isn’t going to cut it) and overall body soreness from the rest of the week (I blame Monday) really laid me a bit low this morning. And then… I felt like the dung beetle again at my desk.


So I found myself at the box at 8:30 with Coach Lara, Ev, Todd & Melissa, Dallen, Caleb, Bri, Carrie, and KB. Did it change the fact that I was sore as hell? No. But it did get me moving. πŸ™‚

We did the warm-up as written for a couple of rounds:

  • 30 sec high knees
  • 30 sec butt kickers
  • 10 leg swings, each leg – forward/back and side to side
  • 200m jog
  • 10 walking lunge steps with PVC pass through
  • 10 push ups into a 30 sec downward dog hold

I’m not going to lie… I was hurting during the warm-up. The walking lunges became a single walking lunge and 5 PVC pass-thrus on each side the first time. And I skipped that step the second round so I could put on my knee sleeves. My left knee did not like touching the ground and was very cranky after that, so I didn’t repeat it. πŸ™‚

PullupFrom there, we did a short pull-up skill sequence, talked about push-ups, grabbed some medicine balls to use as squat targets, and discussed scaling options.

  • Chelsea
  • Every minute on the minute for 30 minutes perform:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

The scaling option for Fitness was 20 rounds of 3-6-9 with some combination of jumping pull-ups, knee push-ups, and air squats.


Many of us opted for 3-6-9 with full pull-ups, push-ups, and squats – to try and go for 20-30 rounds. And I kept up with that pace for a while. πŸ™‚

I made it to 20 rounds of 3-6-9, but had to scale my full push-ups to knee push-ups after round 10. But I managed to keep that pace and finish in 30-45 seconds all the way through those 20 rounds.

And when I was done — I walked out to do an 800m walk. Everybody else did another 10 rounds. My body was saying enough. I was happy to get that far. πŸ™‚

Great work 8:30 class and thanks Lara!


Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!


After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

Friday Night Lights at CrossFit NCS

Every now and then, our Colorado Springs CrossFit community does fun stuff like the Friday Night Lights initiative. It’s been a while since I’ve had the opportunity to hop into one (February 2016 and April 2016) and we missed the one back in July over at Decimate. These events offer a great opportunity for crossfitters from all over the area to WOD together and visit. I know I’m not the most social of butterflies, but it is good to get out in the world beyond the everyday once in a while.

crossfit-ncs-logoLast night we gathered at CrossFit NCS for a Friday Night Lights event and they had a great turnout. The whole Fitzy clan made it in and joined the 7:50pm heat. Marilee joined us as well. And we visited a little with Ray & Danielle (NCS), Mike (NCS), and saw Alex (Decimate) for a bit. We also saw folks from Progressive, Bonnie & Clyde, 719, and several other boxes from around town.

Ray, as always, was a fun emcee. And they moved anywhere from 5-10 people in each heat of the workout about every 25 minutes or so. When you signed in, you got a color (purple, yellow, pink) and competed to see which team could do the most reps and lift the most weight. We arrived about 6:10 (it started at 5:30) and were there until after 8, but I’m not sure who won… Ultimately though, I think the community did. πŸ™‚

The workout was a simple one:

  • 12 minute AMRAP
    • 2 power cleans
    • 2 bar-over-burpees
    • 2 pull-ups
    • 4-4-4
    • 6-6-6
    • etc…
  • you could choose RX+ (185/145#), RX (135/95#), or Scaled (95/55#)
  • and then you had 4 minutes to get to a one rep max clean

I have to admit to being a little sore even before we started the workout. Warmed up a little bit on the rower and with some stretching, but I knew it was going to be a challenge today to get anything heavy.

I got nowhere near this weight. πŸ™‚

So how’d we do? Well, here’s how it stacked up…

  • Me (Pink team, did Rx movements)
    • Made it through the round of 10s and had three cleans in the round of 12s (93 reps)
    • Attempted four max power cleans – 155#, 165#, 175# (fail), 175# (fail)
  • Ev – 133 reps with 55#, banded pull-ups; 95# max clean
  • Mickey – 133 reps with 55#, regular pull-ups; 105# max clean
  • AJ – 115 reps with 55#; 105# max clean

Not bad at all, really. I pushed it too fast, too early in in the metcon and had to slow way down in the round of 8. And in the round of 10, I forgot to do burpees, so I did my 10 power cleans, walked to the rig, realized my mistake, and walked back to do burpees. I started breaking up the cleans by the round of 6s… And I just didn’t have anything left when I got to the max lifts at the end.

We had a lot of fun though and NCS was a great host! Thanks folks and nice to see everybody!!

Hotshots 19 and Some Mind Games

Today we did Hotshots 19, which is an important hero WOD for a number of reasons and is always a challenge (scary to think the last recorded time I can find a mention of it was back in September 2014) — but I have to start with the weekend first. Apparently Saturday’s 31 Heroes workout left me more beat up than I originally suspected.

A Bit Sore after Saturday

Saturday we did the team WOD and my hands were a little shredded. I left some skin on one of the ropes after doing 10 or 11 rope climbs. I didn’t realize how badly that would hurt until later in the day.

Nope. Didn’t die. πŸ™‚

Got home and had to take out a toilet to fix a leaky plumbing seal at the base. AJ was a huge help and it really only took us a couple of hours to knock out. It required a little bit of lifting of the porcelain throne, but mostly getting into awkward positions on the floor while trying to tighten a few nuts and screws.

My body was complaining a bit after all that was done and I ended up taking a nap.

Sunday wasn’t much better. I was slow and creaky. I should have done more mobility, but decided to try and sleep in, watch the CrossFit Games, and do about a half dozen other things instead. Silly me.

A Full Hotshots 19

Apparently the last record I can find of me doing Hotshots 19 was September 1st, 2014 and I split it with Kurt. He did 3 rounds and I did 3 rounds. That seems forever ago. πŸ™‚

If you don’t know about the Hotshots 19 WOD, it was designed to honor the memory of 19 volunteer firefighters who lost their lives in Prescott, AZ, while fighting a fire in Yarnell, AZ. There is still a fundraising effort to support the families in the wake of their loss.

Today I arrived and Coach Drea had us do a new warm-up in a hurry so we had enough time to finish the whole workout. No time cap, she said. She finished in 47 minutes, she said. I have to admit to a little bit of concern. πŸ™‚

We had a pretty big class today as well — Lara and her son, Marino, Todd, Dave, Lisa, KB, Kelli, and Dee. Pretty good for an 8:30!

The warm-up was quick and dirty:

  • 200m run
  • 10 jumping squats
  • 10 shoulder circles
  • 10 ring rows
  • 200m run

After that, we warmed up quickly with an empty barbell, threw weight on the bar for a few reps to get to our working weight, and then we were off…

  • hotshots-19For time:
  • Competitor: 6 rounds
    • 30 Squats
    • 19 Power cleans, 135/95#
    • 7 Strict Pull-ups
    • Run 400 meters
  • Performance: 6 rounds
    • 30 squats
    • 19 power cleans, 115/75#
    • 7 pull-ups
    • 400m run
  • Fitness: 4 rounds
    • 15 squats
    • 10 power cleans, 75/55#
    • 5 ring rows
    • Run 400m

My hands are still shredded from Saturday and gripping the barbell, let alone the rig, is definitely a challenge right now. So I scaled to:

  • 6 rounds
    • 30 air squats
    • 19 power cleans, 115# (started at 115# and dropped to 95# after 5 reps to ensure that I could finish the workout)
    • 7 ring rows
    • 400m run (ran first round, walked the rest)

Finished in 45: 27 and kept moving, so I think I scaled appropriately.

Mind Games

Something shifted a few months ago and I’ve started observing my own mind games in a bit more of a detached way. Today during the WOD, I very quickly adjusted the weight when I felt how bad the 115# felt for a few reps. That was a logical shift.

negotiateFrom there, I ran the whole first 400m – and I came in with my body telling me some nasty things. The negotiations began pretty quickly between my brain and my body.

The biggest point of contention was where to push myself. I pushed both inside and outside the first round and quickly realized that wasn’t going to work. So I negotiated down to walking the 400m and pushing hard inside with everything else. That was a good compromise for me and it kept me moving.

The other thing I did was shoot for a subset of rounds. 3 rounds seems much more reasonable than 6 — so I did 3 and then reset my brain somehow to just do another 3. Not sure how that worked, but I was more efficient in larger sets with the air squats in the second half even if my cleans were getting a little slower each round.

I never stopped moving, but I swear the negotiations were going hard and fast inside my brain. πŸ™‚ Somehow it worked!

At any rate, great work everybody!

Dang That Was Heavy

My weekend was quite full. After being bribed into the box on Friday by AJ, I headed in on Saturday for team WOD with Ev. We were joined by a good group of folks and led by Coach Larry. As my fifth workout for the week, I have to say I was a little sore!

kangaroo-warm-upWe warmed up with a similar warm-up from earlier in the week with two rounds of:

  • (we may have done a 200m run as well)
  • a 30 second squat hold
  • 10 PVC passthrus
  • 10 jumping squats (ugh!)
  • 10 Spider-man crawls
  • 10 scap push-ups

And then we divvied up into pairs. Ev paired up with KB. And I had fun with Caleb. We started with a pairs deadlift, so I was a little concerned. πŸ™‚ We started out with our own barbell, but dropped it in favor of using fewer bars and sharing more weights with Nick and Brent.

We took 10 minutes to establish a 3 rep max team deadlift. AndΒ I have to say — I was reluctant to know how many pounds of weight were on the bar. But by the end, we lifted 585# off the ground three times. Singles, not touch and go, but still – I was impressed. I don’t think I’ve ever looked at a bar with that much weight on it, let alone picked it up!

box-jump-failFrom there, we took off with the 25 minute AMRAP:

  • for 25 minutes, one partner jumps rope (50 doubles or 150 singles) or runs 200m while the other does max reps at whatever activity it happens to be – then the partners switch
    • Pull-ups and jump rope
    • Box jumps (30/24″ prescribed, but we mostly did 20″ and 24″) and running
    • Push press (115/85#) and jump rope
    • Sit-ups and running
    • Squat cleans (115/85#) and jump rope
    • Burpees and running

We started with box jumps because there were quite a few folks on the rig when we started. And it went like this:

  • (Me/Caleb) 20 20″ box jumps and he did 12 (ran 200m)
  • 15 push press, he did 25 (150 single-unders took longer than it should have for me!)
  • 31 sit-ups, he did 39 (ran 200m)
  • 6 squat cleans and he did 12 (150 singles were a bit better here)
  • 12 burpees and he did 28 (I was damn slow running at this point)
  • 15 pull-ups and he did 15 as well (150 singles)
  • — so that was one round and we started the next, with less than 5 minutes to go
  • 15 step-ups for me and he did 25 box jumps (another slow run)
  • 7 push press (damn the bar was heavy) and he did 13 (150 singles)

survived-didnt-dieThat was a full 25 minutes. Ran 800m and walked/ran 800m, and singles got easier as I got more tired. Hopefully I didn’t slow Caleb down too much!

When we were done, we ended up going to my 30 year high school reunion and I was surprised to say that most folks didn’t think I changed at all. πŸ™‚ But I was glad we got in a workout ahead of time — because we definitely didn’t on Sunday!

Great work Saturday folks!

Candy Kicked My Butt

Some weeks I feel like I should be in the box, working hard every day. This was one of those weeks, after a week of vacation where I did a few challenging things but no structured workouts. After today, I’m listening to my body. It’s telling me tomorrow is a rest day.

This is a lie. πŸ™‚

Why, you ask? I blame Candy. The song says “I want Candy…” I think the song must have been written before there was a crossfit workout with the same name. πŸ™‚

There were only a few of us in the 4:45 class with Coach Isaac. Shaun & Stacy and Katie. It was still pretty hot (low 90s) outside and after we opened the door in the box, it got hot inside too. (Shocking, isn’t it?)

We did a shortened version of the warm-up from earlier in the week. A 200m jog in the parking lot, then a couple of rounds of the Cossack squats, inchworms, Spider-man crawls, and windmills. I used a little 2.5# plate with the windmills today at Isaac’s suggestion and it wasn’t too bad.

From there we just talked about the workout, which had a few ways to go. We could do Candy or Maggie in different variations.

  • candy-square-wodCandy:
    • Competitor, 5 rounds for time of:
      • 20 pull-ups
      • 40 push-ups
      • 60 air squats
    • Performance: 4 rounds of same
    • Fitness, 4 rounds of:
      • 10 jumping pull-ups
      • 20 knee push-ups
      • 30 air squats
  • Maggie:
    • Competitor, 5 rounds for time of:
      • 20 handstand push-ups
      • 40 pull-ups
      • 60 single-leg squats, alternating
    • Performance: 3 rounds of same

Maggie is a bit like Murph, without the running. And I didn’t have any HSPUs in me today, so I went for 3 rounds of Maggie.

  • Round 1: 20 pull-ups, 40 push-ups, 60 air squats
  • Round 2: 20 pull-ups, 30 push-ups, 10 knee push-ups, 60 air squats
  • Round 3: 20 pull-ups, 40 knee push-ups, 60 air squats

maggie-square-wodAs I figured, the push-ups were the killer – but the pull-ups weren’t a piece of cake either. My sets were all over the place, starting at 10/5/5 pull-ups, 10/10/10/5/5 push-ups, 20/10/10/10/10/10 air squats – and falling apart from there.

Took me 29:48 to get through THREE rounds of that. Biceps and shoulders were yelling and I’m sure my quads will be right there before too long.

My wife did it this morning and made it through 4 rounds of Candy — 20 jumping pull-ups, 40 knee push-ups, and 60 squats – in 27:30. So she kicked my butt and said the push-ups were the worst part for her too. πŸ™‚

Everybody moved right along tonight and Isaac did a great job of keeping us moving, but woof – it was warm. I’m ready for fall to get here so it cools off a bit. πŸ™‚

Great work 4:45 class and thanks Isaac!

Farmer’s Carry for 30 mins

This was a weird week — a week between trips. I made it in for a Monday afternoon workout, a Tuesday morning workout, the Wednesday 4th of July WOD (which I never had a chance to write up), a workout on Thursday I DNF’d, and then today. That’s pretty good, I think.

Today’s was a Saturday team WOD after a great mobility class with Heather. She offered some great suggestions on foam rolling, the use of jump stretch bands, some lacrosse ball work, and even some voodoo flossing, plus lots more. I am going to have to figure out how to adapt that work into my daily life now. πŸ™‚


We had quite a few folks for the team workout today… myself & AJ, Jordan & Lara, Jimmy & Drea, Heather, Darcy, Nick & Lisa, Dan, Brent, Chris & his daughter, Carrie, Larry & Karen, Lisa G, and a few others.

Started with an entertaining 400m run where we ran parts forward and parts backward. I won’t say that I followed Drea’s directions well, but I did run parts forward and parts backward. And running backward was tougher on my calves than I thought. πŸ™‚

Farmers_Walk_CarryOnce back inside, we did some air squats, some burpees, and some side-to-side lunges before splitting up into teams of 3…

  • 30 Min AMRAP –Β 3 Person Team
  • 200 M Farmers Carry – Use two KB or DB #72/#53/#50
  • While team member 1 is doing farmers carry teammates 2 and 3 work through the following:
    • 30 partner wall balls #20/#14
    • 20 Box Jumps 24/20
    • 10 pull-ups

AJ worked with Carrie and Chris’ daughter. Jordan found me and we grabbed Chris. Huzzah! Teams of 3. πŸ™‚

fancy-team-work-meme-teamwork-meme-team-work-memeWe went with:

  • Two 55# kettlebells for the farmer’s carry
  • Jordan and I did 20# wall balls and we did 14# wall balls with Chris
  • Jordan did 24″ box jumps and Chris and I did a mix of 20″ box jumps and step-ups
  • Jordan and I did pull-ups (except when my grip gave up and I did a few ring rows) and Chris did ring rows

So how’d we do?

First, let me just say that the farmer’s carry was definitely the worst part of this one. My forearms and grip kept disappearing when we did the carry.

However, we made it through nearly 4 full rounds each of the carry. I went first, then Chris, then Jordan, and Chris finished the farmer’s carry as time ran out. That meant three full rounds with each of us (9 total), plus 2 more, for a grand total of 11.

Ayup. It was a good one. πŸ™‚ Great work Jordan & Chris!

I think AJ said their team got through 10 or so rounds, so they weren’t far behind us. The trick was just to keep moving and the farmer’s carry made that tougher than it should have been. πŸ™‚

So that’s it for this week. Next week we hope to get in some hiking and other fun activities in the mountains. May try and drop in to a crossfit class in Breckenridge. We’ll see how it goes.