Tag Archives: run

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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!

Regionals Workout #1, Scaled

Hello Thursday. Apparently it was the day to bolt everything together as best I could and attempt another CrossFit Games Regional Workout… This one was 2017 Regional Workout #1. The one that we watched Games-level athletes complete in less than 15 minutes.

games-2017-logo-1600x630I wasn’t looking forward to this one, but that’s part of what makes CrossFit interesting every day. It changes daily and challenges all the aspects of your movement capabilities. This was no difference.

Ev, Mickey, and I arrived this morning for Coach Larry’s class. We were joined by Bri, Sarah, and Caleb. Danielle joined us too but was doing the Lurong workout today, but we started with several minutes of mobility work (foam roller and then banded shoulder work on the rig) before running a 200m light jog.

When we came in we did three rounds of:

  • 10 air squats with a med ball (20/14#)
  • 20-30 second hollow body hold on the rig
  • 20-30 second handstand hold on the wall

I helped Ev get up into a handstand a few times on the wall, but otherwise it wasn’t too bad.

Josh Bridges crushed this workout inΒ 14:16.35

Once we were all done, we talked about the workout:

  • Score Type:: Total Time
  • parker-igRx/Level II
    • For time, wearing a weight vest:
    • 1,200-m run
    • Then, 12 rounds of:
    • 4 strict handstand push-ups
    • 8 chest-to-bar pull-ups
    • 12 squats
    • Men wear a 20-lb. vest
    • Women wear a 14-lb. vest
  • Level I
    • For time, wearing a weight vest:
    • 800-m run
    • Then, 9 rounds of:
    • 4 pike push-ups
    • 8 chest-to-bar ring rows
    • 12 squats

Some of us (Bri & Caleb) wore a weight vest for the run and then dropped it for the rest. The rest of us skipped the weight vest entirely.

I ended up with:

  • 1200m jog (900m actual jog, 300m walk — doing the 200m flat path to avoid the hill in the hopes to not stress my knees as much) – took around 9:30
  • 4 strict HSPUs (25# weight plus abmat)
  • first round, 3 C2B (slight jump) and 5 pull-ups, all other rounds 8 pull-ups as high as I could pull to my chest
  • 12 air squats
  • I did that for 9 rounds and finished at 35:36

time-371226_640How’d other folks do?

  • Bree finished in 29:49
  • Ev 30:30
  • Mickey 29:52 (ring rows)
  • Caleb 30:08

Not sure how Sarah did, but I’m sure she crushed it.

I actually feel guilty about not finishing the last 3 rounds, but I had a few things working against me: time (I was out of time and couldn’t just keep going, needed to get back to work), my right hand (even with wrist and hand wraps) was starting to rub open a blister, and I was having a harder and harder time pulling on the rig to do pull-ups.

I should have finished. But oh well.


Thanks for the encouragement today Larry! I appreciated it. πŸ™‚

And great work everybody!


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.


Some Days YOU Are the Barbell

Now that the CrossFit Open is over, I suspect we’re going to get back to the staples of crossfit workouts… metcons and strength days jumbled together to keep our minds and our bodies guessing as to what’s next. And honestly I’m good with that.

question-mark-clip-art-7599This week we’ve had some issues with the box software and though it’s been frustrating on one hand not to have easy access to scheduling and the rest of it, it’s been kind of a nice change of pace to not know what the workout is until you walk through the doors. Don’t tell my coaches I said that… (too late) But the surprise factor makes it even more interesting for me in some respects.

I walked in this morning for the 8:30 class with Coach Larry. We had Bri, Nic & Nicole, JJ, and Jake today. A great mix of folks, as per usual.

We started with a 400m jog and then came back for 3 rounds of:

  • 10 sit-ups
  • 10 air squats
  • 30 second plank hold

And from that point on, it was all the “Deck of Cards” workout:

  • Each suit in a standard 52-card deck is assigned a different movement. Draw a card. The suit dictates the movement and the number on the card (or fixed # for face cards) indicates the # of reps. Lather-rinse-repeat until you get through the deck.
  • Oh and Jokers = 800m run

In our case, we had air squats (diamonds), sit-ups (hearts), push-ups (clubs), and burpees (spades). If it was a face card, it was 10 reps. And the number of reps for some movements (squats & sit-ups) were doubled. We had a 2 minute break after every 14 cards or so.


We got through about 2/3 of the deck by the end of the class and only hit one Joker, thankfully. But we hit a good mix of movements, which meant Larry shuffled pretty well. πŸ™‚

The killer combination was push-ups and burpees. I have to say I’m still sore from 17.5. My quads, knees, and calves are still annoyed. I had a couple of sequences where I had to drop to knees for push-ups and I had quite a few burpees that were slow as molasses. Even my air squats were compromised. We had a few sets where I was leaning way forward trying to get more depth as opposed to keeping my torso upright and Larry caught me.

Sit-ups weren’t too bad, but I’ll feel them in another couple of days. That was a solid 30+ minute workout and I’m sure I’ll feel it all much sooner than I want to. πŸ™‚

The run was entertaining. I ran half of the first 400 and half of the last 400, and walked the rest. I’m not sure if it was the pace I set or my brain getting in the way, but the whole “running” thing is still not one of my favorites. πŸ™‚

Unless you are built like a light, flexible gymnast, body-weight exercises simply means that you’re using your body weight as a barbell. For me these days it varies between 225 and 230 pounds. That’s a good chunk of weight.

Then I think about some of the folks I was working out with. Jake is about 6’5″ and another 50+ pounds of muscle, so things like burpees where you’re throwing your body to the floor and then getting up and jumping must be even tougher for him.

I’ll take my body weight, thanks. πŸ™‚

Great work 8:30 class and thanks Larry!

I quit. No I don’t.

Yeah, it was not a great week of crossfit. It’s almost like starting over this week after my trip. But we’ll cover that another time.

1f6iacTook the day off today to spend with my wife. And she wanted to do a hero WOD today, so guess where my day started? πŸ™‚

We went in for the 8:30 class with Coach Drea. We were joined by Connie, Sam, Carrie, Melissa, Sarah, and a gal who kicked butt.

Started with some mobility then did a 400m jog. I actually did pretty well on that one.

Got back in and did 3 rounds of:

  • 10 med ball cleans
  • 10 kips on the rig
  • 10 ring rows

Grabbed a bar, warmed up some squat cleans, loaded up, and we were off to the races.

Today’s hero WOD was Badger:

  • 3 rounds for time of:
  • 95/65-lb. squat cleans, 30 reps
  • 30 pull-ups
  • Run 800 meters


My WOD was scale, scale scale.

  • round 1
    • 95# squat clean, 30x
    • 30 ring rows
    • Walk 800m
  • stop. want to die. roll out hip on lacrosse ball
  • round 2
    • 95# front squat, 30x
    • 30 ring rows
    • Walk 800m
  • stop. want to die. wander outside thinking I’m going to hurl
  • round 3
    • skip the other movements
    • walk 400m with Ev
    • run 400m
  • stop

I quit twice. What’s up with that?

But it’s done. Good work everybody. I wasn’t the only one dying after this one.

Have a great weekend!

Team WOD, how I’ve missed you…

With last Saturday signalling the end of the Fall 2016 soccer season for both my daughters, that means we can start coming to team workouts at CrossFit Continuum again and maybe staying a bit more on track with at least one more workout each week… Though I may start going on Wednesdays if things work out and my body recovers a bit better…

So today I managed to get in at 10am for the team WOD with AJ. Ev had to work and Mickey was recovering from another late night of doing the HS drama production. So it was just the two of us.


We arrived to find Clare & Larry setting things up and found Brent & Megan (Clare’s friend) warming up a bit. Over the next 20 minutes, we saw Carrie and her kids, Jenny, Nancy & Isaac, Caleb & two of his boys, Dan & Monica & Ava, and a couple of other folks whose names I haven’t caught yet. Not a huge crowd, but enough. πŸ™‚

We started with a 400m jog and then got started setting up. This workout was going to be a doozy… Teams of 3, so that was good.

We’d start with a 3 minute AMRAP:

  • back squats (155/105#)

72504741The catch: the bar can’t hit the ground during the 3 minutes. So two of the team members must become the rack while transitioning someone else to do a few squats.

Then we had a 4 minute rest before starting 3 rounds for time:

  • 100 DUs (200 singles)
  • 75 Pull-ups
  • 50 Burpees
  • 25 T2B
  • 50 Thrusters (95/65#)
  • 75 Box Jumps (24/20″)
  • 100 meters Sandbag Run (70/50)-all teammates must run

AJ worked with Monica & Megan. They used an 85# bar for their back squats and an empty 45# bar for their thrusters, plus a 25# kettle bell for their run. Took them about 50 minutes.

I worked with Larry & Caleb and did ok for a while, but started having issues when my left shoulder & bicep started giving me grief. Here’s how it shook out…

  • 155# back squats – we got through 50 reps (20 each Larry & Caleb & 10 for me – just ran out of time)
  • 66 single jumps each
  • 25 pull-ups each (I had to shift to jumping pull-ups and then ring rows)
  • 5-10 knees to elbows or toes to bar (Larry made them look easy)
  • 5 thrusters each (until I hit the last round and couldn’t push the bar over my head, so I did front squats)
  • alternating step-ups to a 24″ box – I did ok for 2 rounds and then had to take breaks in the third
  • we used a 70# kettle bell for the sandbag run – we jogged the first one and walked the next two pretty quickly

Took us a bit more than 53 minutes to be done.

amnapAnd I am now fried for a while. I am thankful for Larry & Caleb picking up my slack in a couple of places where I simply ran out of grip or shoulder or bicep or whatever it was. And I’m thankful Caleb was able to put my left shoulder back into place when we were done.

Team workouts are all about sharing the suck. I never stopped completely, but I had to find ways to work through the pain and convince my brain that the body could continue. It was definitely a mental battle, especially with as long a workout as that was.

Great work, everybody! That was a rough one!

I think it’s nap time now. πŸ™‚

Assault Bike be Damned

So you might notice that I’m a bit behind in these write-ups. Or you may not. I’m not sure who all pays attention these days, if anybody. πŸ™‚ But the last couple of days of work have left me zero time to write up a few things. Now that it’s Saturday, I hope to remedy that.

Let’s start with the Thursday workout. I had morning meetings and other stuff going on, but I made it in for a Noon workout with Coach Bill and Samantha (with her beautiful 4 month old kiddo who hung out with Bill while we worked).

Elyse and Logan were working out when we got there. Elyse was on the ground recovering from a workout. I wasn’t sure which one until a bit later when she said that she did the day’s metcon and it was awful. πŸ™‚

silly-walkWe started with an 800m run. Let’s start with that. Frankly I don’t usually do well on 1/2 mile runs. But working on the lighter step with the balls of the feet instead of the heels made it almost ok. We did one lap to the top and back and had to pause as a car drove through the side alley to the parking lot – less than 20 seconds or so – and then did a second lap. And I ran both.

Was it easy? No. Was it easier? Yes. And I’ll take that.

Next up we did a ton of accessory work like we did the week prior.

  • 2×10 (heavier than last week)
  • Split squat
  • Weighted step-ups
  • Incline dumbbell bench press
  • Bent over barbell row
  • Sumo deadlift
  • Single leg deadlift with dumbbells

Incline_Dumbbell_Press_M_WorkoutLabsUm. These sucked. I worked with two 45# dumbbells and had issues off the bat. So my split squats became body weight after a few reps, as did my weighted step-ups. Tried the padded plyo box for the first time and it seemed a bit wobbly, so I got a regular one. It didn’t really matter. From there on I was ok, if awkward and unbalanced.

I used 95# on the bar and continued with the 45# dumbbells. Made it through one complete round of 10 reps and started over. I think I got through the incline bench press and into the bent over barbell row when we ran out of time.

Then the “fun” began. The metcon was anything but. It was a series of three AMRAPs with a 5-minute rest in-between.

  • 5 min AMRAP
  • 21 Cal Assault Bike
  • 21 Deadlift #95/65
  • 5 min rest
  • 5 min AMRAP
  • 15 Cal Row
  • 15 Front Squats #95/65
  • 5 min rest
  • 5 min AMRAP
  • 40 Double Unders (80 singles)
  • 20 Wall balls

Um. This also sucked. πŸ™‚

assault-bikeWhen I asked Bill how other folks had done, he said they were averaging about 2 rounds on each AMRAP. So I said that meant I’d probably do one and a bit more. Funny that. I averaged about 1.5 rounds on each.

  • 21 cal on assault bike/21 deadlifts @ 95#/21 cal on assault bike
  • 15 cal on rower/15 front squats @ 95#/15 cal on row
  • 80 single-unders/20 wall balls/80 single-unders/6 wall balls (20# med ball)

Yeah, that sucked.

I really don’t like the Assault Bike at all. My left knee was complaining almost immediately and getting off the damn thing I just about killed myself. Deadlifts weren’t awful, but getting back on the assault bike was a challenge. I would do 8-10 calories and have to pause to give my knee a break, then go again.Β And the front squats were hard simply because my knees were so fired up.

It was a good metcon. The limiting factor was me. πŸ™‚

So thanks Bill – and great work Samantha! I’d say it was fun but I’d be lying. πŸ™‚