Tag Archives: row

A Little Burner

We looked at the workout last night and I think we all moaned “not more snatches” pretty much simultaneously at my house. But Mickey, AJ, and I went at noon anyway to take this little burner on.

We weren’t alone at the noon class with Coach Drea… We had Brent (the Beast) and Shannon (the Rower) along for the ride.

rowboatAnd we started with a sprint drill… on the rower (or assault bike if you were AJ).

  • 1 minute of slow and steady
  • Then five rounds of
    • 17 second sprint
    • 43 second recovery

It was as super fast way of getting through 1350 meters in a handful of minutes. I think 5 1/2 minutes.

Once we were done there we did some PVC passthrus, PVC OHS, and some hollow body rocks. And then three rounds of:

  • 12 strict pull-ups (or 3 solid attempts)
  • 12 ring push-ups
  • 12 hip extensions on the GHD

It’s been awhile since I’ve been on the GHD, so that was kind of interesting. Not horrible anyway. πŸ™‚

baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterThen a bit of snatch skill work, some push-up skill work, rowing skill work and… yeah, time to get to actual work.

  • Total Time
  • 3 rounds for time of:
    • Row 250 meters
    • 65/45-lb. squat snatches, 12 reps
    • 21 push-ups

The row, though a sprint, was the easier part of this workout. 250m is quick – about 54 seconds, 59 seconds, and 1:03 respectively. So not bad there. But the squat snatches are always a challenge. I stayed with the empty bar, trying to work on form as much as possible.

So here’s the thing with my squat snatches. My feet are way wider than normal. It’s almost like a Sumo squat snatch with the distance between them. But if I go shorter, I end up hopping out like a cheerleader doing a cheer. It ain’t pretty. So Drea had me just stay wide so that my feet wouldn’t get any wider.

It worked ok. I think I actually did the first 12 reps unbroken. And after that I broke it up 6 and 6.


Between the squat snatches and the push-ups, that was where I got slowed down. Push-ups were sets of 10, 5, 7, 3, 2, and 1… Whatever I could do.

In the end, I was just trying to beat Mickey, silly enough. Down to my last handful of push-ups the race was on. But I prevailed by a few seconds:

Here are our times:

  • AJ – 13:30
  • Me – 13:54
  • Mickey – 14:03

It was a close thing — those last few push-ups. πŸ™‚

thumbs-up-right-800pxBrent was done super fast. He ran 200m instead of rowing 250m and just kept flying through all the rest of it. And Shannon was done before AJ I think. So everybody was really flying.

Great work!

When we were all said and done, it was time for some banded shoulder mobility. And now it’s time for some ice on my left knee. But we still survived. πŸ™‚

Thanks Drea and great work 12pm class!

Memorial Day Murph 2017

Since 2013, we have done some form of Murph every year with the crew at CrossFit Continuum over Memorial Day weekend. I won’t say it goes well every year, but it’s always a good struggle for a good cause – to remember the sacrifices made by our men and women in uniform in the service of our country. (Want to know more about Murph? Check out the great website dedicated to the workout and his memory.)

This year we weren’t sure we would be able to attend, but events transpired such that it became a possibility. So we went.

murphI have to say I wasn’t all that enthused by the prospect this year. I’m tired. The last few weeks have been a challenge with nutrition changes, soccer schedules, and the end of the school year for our girls. I honestly wasn’t sure I wanted to do the workout.

But here’s the thing. Whether I wanted to do it or not, it deserved to be done. And when time opened up for us to do the workout as a family, we did it.

This year it was me, Ev, and Mickey taking it on. AJ played three soccer games over two days and was more than a little beaten up as a result. She chose to bow out this year and I don’t blame her.

Mickey and I talked about it yesterday and decided that if we got to do it, we’d team up. She would run a mile and I would row a mile and we’d split up the reps 50/50.

Ev did the whole thing herself, with banded pull-ups and the run.

Our crew before the workout. We looked much more tired afterwards!!

So how’d we do?

Ev finished the whole thing in under an hour – around 57 minutes I think she said. First time she’s ever done it in under an hour — so she did AWESOME.

Mickey and I split it up as planned. I rowed 2,000m in under 9 minutes and Mickey ran about a 9 minute mile to kick us off. We then split up the workout with a consistent rep scheme:

  • 10 rounds
  • 5 pull-ups (or ring rows, which Mickey shifted to after a few rounds)
  • 10 push-ups
  • 15 air squats

That meant each of us did 50 pull-ups, 100 push-ups, and 150 air squats. And honestly I felt pretty good through the first 5 rounds. My push-ups started to fatigue pretty quickly, but I just broke them into two or three chunks and got them done.

But my 5 pull-ups and 15 air squats felt pretty good through the whole thing.

And when we were done, we walked a mile. Two laps around the 800m course.

We finished in under 55 minutes. I’ll take it. Mickey and I were done with all the reps about minute 33 and it took a while to leisurely walk the mile afterwards. We were less than a lap ahead of Ev and she did the whole thing herself!

Here are some pictures that AJ took:

So another Murph in the books. Great work to everybody who completed it. Quite a few folks tried it this year for the first time with a weight vest. My goal next year is to try it with rowing the front and back side of the WOD and do all the reps. It’s going to take a while, but I think if I pace myself like I did today I can pull it off.

On this Memorial Day, let’s remember why we have this national holiday. It’s to rememberΒ all those sacrificing their lives to the duty of protecting the United States — past, present, and future. We honor your sacrifices and embrace the suck each year doing Murph. It’s nowhere close to what you endure.


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. πŸ™‚

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.Β 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…

Forearms of Rock

Today, I felt a bit like Popeye, forearms bulging. And I have to say it was a bit of a challenge to keep moving like that. πŸ™‚

Popeye the Sailor Man

Let’s start at the beginning though. Today should be calmer than yesterday if all goes according to plan. Watched today’s keynote speech via streaming video from Boston this morning for work and then headed in for an 8:30 workout.

Coach Jimmy was there again, and we had another fun group — Jonathan, Elyse, Brent, Jenny, Andrea, Nic and Nichole. Plus we got to see Drea with new little Noah, so that was fun. He’s tiny and cute, just like he should be. πŸ™‚

We began with a 500m row and then did a little three round number:

  • 20 seconds of wall balls (20/14# medicine ball)
  • 20 seconds of toy soldier marches (high kicks to stretch hammies)
  • 20 seconds of butt-kickers

Of all of it, the butt-kickers were the worst, funny enough. Nothing like a form of running to cause you some grief. πŸ™‚

Dumbbell-Single-Arm-SnatchWe then talked about the workout:

  • 20 minute time cap
  • 100 dumbbell snatches (50/35# Rx, 35/25# Level II, 25/15# Level I)
  • 80-cal. row (Rx & Level II, 40 calories Level I)
  • 60 bar-facing burpees (Rx & Level II, 30 Level I)
  • 40 muscle-ups (Rx, 30 Level II, 20 Level I — muscle-ups or muscle-up transitions)

This is very similar to what we did for CrossFit Open workout 17.1 – and is the same as what the Regionals Qualifier workout #1 was this year. They had a 20 minute time cap as well. We had the option of going past the time cap today, but I don’t think anybody wanted to actually do that. πŸ™‚

35pounddumbbellsI chose the Level II weight for the dumbbell (35#) because, as I told Brent afterwards, I don’t trust my left arm. Eventually with a 50# dumbbell I likely would knock myself in the head and end my workout with a concussion. As a result, I decided 35# was more in my wheelhouse today.

Broke those up a bit:

  • 25 reps
  • 15 reps
  • 6 sets of 10 reps

And I chugged my way through the row. Took me nearly 1500m of rowing to get through 80 calories.

ed6e01eb9b02eff8f86b3e7d4900a02eBut it was the burpees that killed me again, just like Saturday. By the time I got there, both forearms were rocks, so every time I went to the ground I was shoving my arms into the shoulder socket, hard. I attempted to slow it down by crawling down on one knee and up on one knee, but that was still damn slow.

I did five sets of five reps each, with far too long a break in-between, and then got one more rep in the last 30 seconds.

I felt pretty good about the dumbbell snatches and the row. But I knew I would be lucky if I got all the way to the muscle-up transitions. I just couldn’t keep going in the burpees. My brain was protecting my body. And I tend to listen when it does that. πŸ™‚

I was sweating like a pig about 5 minutes into the workout and that continued until well after I left the box to head home. So I think I definitely got my work in today.

Thanks Jimmy and great work 8:30 class! Have a great day!

Team WOD for the first time in a while!

For the last month or so, we’ve been doing the Friday Night Lights events for the 2017 CrossFit Open, so we’ve not attended any Team workouts at CrossFit Continuum for a while. Well… shockingly… we made it to one this week!

AJ and I made it in this morning, though Ev & Mickey had to work. And we were not alone! We had maybe 18-20 people total all milling about, so it was a great turnout right before spring break ends and people head back to school.

silly-walkWe did Jimmy’s warm-up back and forth across the floor with high knees, butt-kickers, Spider-man lunges, broad jumps, hurdle jumps, toy soldiers, knee hugs, arm circles, and so on. I think we made fun of each other the entire time, or maybe it was just Bill. πŸ™‚

Once that was done, we split up into teams of three… AJ and I snagged Stacie. Win!

AJ put 55# on a bar for squat cleans and I did 75# squat cleans with Stacie. I probably should have done 95# or more, but was happy with the lighter weight since we were doing all those reps. πŸ™‚

The workout was:

  • Score Type:: Total Time
  • Teams of 3:
  • 100 Calorie Row
  • 75 Burpees over Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 100 Toes to Bar
  • 50 Squat Cleans (135/95) (75/55 for us)
  • 75 Burpees over Bar
  • 100 Calorie Row

aid5909547-728px-do-toes-to-bar-step-4-300x225By the time we were back to the burpees-over-bar, we had Bill helping us out with a few reps. Apparently we looked a little tired. He did a few burpees and a few calories on the row. πŸ™‚

Stacie and AJ did awesome. I was just along for the ride, though I did pretty well all the way through the toes to bar before I crashed a bit. We were done in about 46 minutes or so and the last ones to finish, but that was fine.

Everybody kicked butt and it was fun. πŸ™‚ Thanks Jimmy for leading us!

Our CrossFit Family is Goofy

Sure, there was a workout today. And yes, I went to a morning class at CrossFit Continuum. But I want to start this post with a description of how comfortable I am at our box.

Our whole family went this morning, which is the first time in a while. Me, Ev, and the girls went to join the workout. I know that our coaches keep an eye on my girls just like Ev & I do. I know that many of the other athletes at the box do too. The girls are safer at the box than they are just about anywhere else but home.

We were led by Coach Bill, who they love hanging out with. He jokes with them constantly and they have a good time together. We had Jonathan & Sarah, Stacie, Brianne, Nic & Nichole, Jake, and Connie there too. Great big class while spring break is going on. All wonderful folks.

We started with a 400m jog passing around a medicine ball and a small weighted rubber ball (maybe a slam ball, but not sure what it was called). We tossed the ball around and were laughing the whole time, even when the ball hit the ground with an errant throw here and there.

When we got inside, we paired up and did a goofy warm-up (called the Junkyard Dog Warm-up)…

I paired up with Ev, which was entertaining. Neither one of us is much of a jumper and the height difference made things interesting, but we had fun. I pretty much army crawled beneath her and she had a nice high bridge to crawl beneath.

And when that was done we split up into two teams of 6 and played tic-tac-toe with medicine balls. That was a hoot. Β We essentially ran back and forth like crazy people and tried to put the medicine balls (marked with little colored stickers) into a tic-tac-toe board made with PVC pipes. The loser of each game had to do a movement. We did burpees. The other team did push-ups.

We laughed the entire time. Hooting and hollering and shouting our teammates to glory. It was fun.

And then we got to work with the workout for the day…

  • 5 sets of 3 weighted pull-ups (strict)

Now, I can do regular pull-ups for a while. And I can do strict pull-ups once in awhile, but they’re not a strength.

Today it went like this:

  • 3 strict pull-ups
  • 3 strict pull-ups (more awkward)
  • 3 strict pull-ups (even more awkward)
  • 1 strict pull-up with a weighted vest (thanks Jonathan!) and 2 without (that were awful)
  • and then 2 strict pull-ups before I ran out of pull. not even sure the second one got my nose above the bar

When all of that was done, we talked a bit about the metcon for the day…

  • 1,000m sprint row for time

And we split off into heats. I think Jonathan and Jake were about 3:41 and within a few tenths of a second of each other. We cheered them on.

When I went, I did awesome for the first 500m and then fell off like a stone. I went from under a 1:45 pace to struggling to keep around a 2:00 pace. I finished in 3:43, which made me happy.

How’d the girls do?

  • Ev did 1,000m in 4:08
  • Mickey in 4:36
  • AJ in 4:54

They were moving right along! And then Bill sat down and blew us all away in 2:58. He was flying!

Great work to the whole 8:30 team. We had a blast. It was fun to cheer one another on the whole time!

Thanks Bill!

Overhead then row forever…

Last week was a blur. Finally, Sunday in the middle of the day, I felt like I came out of the fog that started the Monday prior. Today I’m back in an allergy-induced haze, but still humming along better than I have been… so I guess I won’t complain. Much. πŸ™‚

Today it was just me heading in for an 8:30 class at CrossFit Continuum. Felt good to get back to the “normal” routine this week. Coach Bill was there and we were joined by Jenny, Todd & Melissa. Fun crew for a Monday morning.

Started with a bit of mobility, ran a 400m, and then did some warm-ups with a PVC pipe:

  • PVC pass-thrus
  • Hollow-body rocks in an overhead position with a PVC pipe on the floor
  • Front squats
  • More pass-thrus & hollow body
  • Back squats
  • More pass-thrus & hollow body
  • Overhead squats

Once we were done with that, we warmed up further with an empty barbell and some overhead squats before starting to add weight. I warmed up with 45# and 75# before we started working through five sets of 3:

  • 95# x3
  • 95# x3
  • 105# x3
  • 105# x3
  • 110# x3

Except for my wrists (thank goodness for wrist wraps and knee sleeves), I actually felt pretty good today and Bill seemed happy with my reps, which was nice. The week off where I was sick seems to have done some good to help my body recover.

Once all that was done, we had a metcon:

  • 5 rounds
  • 5 minutes of rowing
  • 5 minutes of rest

I only did the full 5 minutes of rest the first round. The rest of them I just waited until the display on the rower timed out and started again. Had a nice chat with folks while we rowed forever.

The power went out in the building sometime in the 2nd 5 minute row, but the rowers had their own displays and were on battery so it didn’t matter. We had some light coming in the window so it wasn’t too bad and really didn’t affect us much. πŸ™‚

By the time I was done, I covered about 5350m. Averaged a bit more than 1000m each round without really pushing too hard.

Honestly it just felt good to get back to moving some weight and then getting my sweat on for the longer row. Β I didn’t feel like I was redlining, but pushed a bit. It was nice just to be breathing. Β πŸ™‚

Thanks Bill and great work folks!