Tag Archives: running

Team WOD and Nutritional Self-destruction

Though I didn’t make it in for a workout yesterday, I knew I had an opportunity to get in for a team workout on Saturday — so I made it in today with Ev for the 10am team WOD. We had a few folks — Caleb, Stacy & Shaun, Lisa & Nick, Vanessa, Heather, Brent, and some of the kids joined us — plus we had Coach Bill presiding over the madness, so we were bound to have fun despite ourselves. πŸ™‚

pizza-hauntWe started with a couple of games as our warm-up. The “pizza box” game where you hold an abmat like a pizza box with one hand and run around trying to knock other’s “pizza boxes” off while keeping your own safe and sound. If your “box” gets knocked off, you do three burpees. I only managed to knock off a couple of folks boxes, but had my own knocked off at least three times as we ran around like crazy people. πŸ™‚

Then we did the PVC pipe game… where you have the team circle up, each person with their own PVC pipe held upright on the floor in front of them. The coach calls left or right and you let your pipe go, then catch the pipe that was let go to your right or left. If a pipe falls, the whole team does a couple of burpees.

Well, Bill added a new wrinkle. “Down.” When he calls “down,” you let go and do a quick air squat, grabbing your pipe at the top again. If it falls, same rules apply. We had some crazy saves but still managed to drop the pipe at least a couple of times collectively, which meant more burpees.

Then we did some movement work with a PVC pipe to warm up for snatches and clean & jerks, which led to an empty barbell and then barbells with weights. We also did a few wall balls for good measure.

Three girls - karen isabel graceThe workout?

  • Teams of 2 – for time
    • Run 800m (together)
    • 150 wall balls 20/14#
    • Run 400m (together)
    • 30 Snatches (135/95#)
    • Run 400m (together)
    • 30 Clean & Jerks (135/95#)
    • Run 800m (together)
    • (Can scale run with a double distance row, i.e. each member rowed 800m or 400m)

I worked in a team of 3 with Nick & Brent again. We finished in 29:38 with the main part of the workout. There was an optional cash out at the end –Β  6 rounds for time (each person does 3 rounds) – 25 hand-release push-ups and 50 double-unders. I decided to pass on the optional part, though Brent & Nick rocked it out when they were done.

We scaled the workout slightly:

  • Brent did 115# snatches and 135# clean & jerks
  • Nick did 95# snatches and 135# clean & jerks
  • I did 95# snatches and 115# clean & jerks
  • We all did 20# wall balls.

survived-didnt-dieI did two sets of 25 wall balls (my second set was more like 15/5/3/2), 10 snatches (two sets of 5), and 10 clean & jerks (single set of one at a time). I ran the first 800m with the guys pretty well, but after that every run was a mix of running and walking.

Even so I was definitely feeling it at the end. They did awesome and we had a good time chatting our way through the workout.

It was a good one but I was glad I skipped the cash out. πŸ™‚ Thanks Bill, Nick, and Brent!

Nutritional Self-Destruct

As for my nutritional self-destruction… I’ve been trying to get back on track lately. Met with Drea a couple of weeks ago and vowed to get back on the nutrition train.

Food-SphereYeah, that hasn’t gone so well. I haven’t found the discipline yet to get back to the regular eating schedule and keeping it consistent. I’m good for a meal or two each day, but inevitably something occurs whether it’s a time thing (eating on the run or simply running late) or a planning thing (planning? what’s that!?!) — I’ve simply not been good about it.

So I have a new plan. I’m going to keep a point score for each day and shoot for 2 or 3 points each day. Each point comes from one good meal (i.e. nutritionally acceptable). If I try to deal with this daily vs. weekly maybe I’ll have better luck with getting a streak going.

We’ll see where we’re at next week. πŸ™‚


Finding a better pace

Running has never been my groove. I think I decided I hated it way back when I attempted Little League baseball about a hundred years ago and then really drove that home in junior high school running the mile in PE. From that point on I think my mind was set. And it was one of those “set it and forget it” kind of things for a very very long time…

running-failWhen I started with Continuum in 2013, that setting was firmly in effect. Running was a chore. Something to be dreaded, cursed, and avoided at all costs. I’d rather row than run any day of the week. And that was the way of things for a long time.

Two weeks ago I ran an 800m with Brent & Nick during a team WOD and we hit a nice, easy pace. Ran the whole damn thing and it actually felt ok. It was a bit of a watershed moment. Something about slowing it down, just letting it happen, made a huge difference in my mindset about running itself.

Today we had a running and box jumps WOD. And there was some grumbling last night when we saw it, I’ll admit. Maybe even a few choice words. But we went this morning anyway. πŸ™‚

Coach Lara had a bunch of us — Ev & I, Marino, Caleb, Bill, KB, Dave, his daughter, and her fiancee. I don’t know that any of us were exactly excited to run in the 35 degree temps this morning, but we were prepared to do so.

silly-walkWe started with a similar warm-up to what we did yesterday – a kettlebell complex – and then the Hinshaw warm-up and some box jump practice. During the whole thing we were listening to 90s music and Bill was “belting out the hits” as we warmed up… He was definitely in an expressive mood and we had fun with it.

The workout was pretty simple.

  • Three rounds for time:
    • Competitor
      • 800m run
      • 50 box jumps (24/20″)
    • Performance
      • 800m run
      • 35 box jumps (20/15″)
    • Fitness
      • 400m run
      • 20 box jumps (12/8″)

Lara gave us a 25 minute time cap and suggested that if we couldn’t consistently do a 5 minute 800m we should probably scale to a 600m or 400m run. I was going to do my best to stick to the 800m route and see where I ended up.

2jwf4uThough I warmed up with some 20″ box jumps, after that first 800m run I didn’t even attempt them, opting for 35 step-ups instead. But I was surprised by the pace of that first 800m run at a time of 4:37. That was very surprising actually and a good steady pace. Slowing down

My middle run ended up being mostly a walk, but I ran all but a small portion of the last 800m and came in around 5 minutes or so.

Final time? 23:37. Not too shabby. I’ll take it. πŸ™‚ Great work 8:30 class! And thanks for the encouragement Lara!!

The Last Few Days and Some Observations about Language

So far this week has proven to be the normal amount of crazy, but that will go up a notch for various reasons starting tomorrow. As such, I thought it would be good to catch up a bit on the last few days. And then I have some odd observations about personal language and my fitness journey.

girls-gone-rx-logoSaturday we went up and cheered on many folks at Girls Gone Rx in Denver. All the ladies killed it and it looks like they had a lot of fun at the same time, so that was fantastic.

Sunday afternoon I went and did Yoga with Vanessa and her daughters at Continuum. They are all much more flexible than I, but I did my best and had fun trying to get past the friction of practicing to be flexy again. πŸ™‚ Thank you V!

That gets us to this week…

Monday Burpees

My Monday morning began with a 2 hour meeting, so there was no room for the usual crossfit class at 8:30 or 9:30. As such, I ended up attending a 4:45 class in the afternoon with Coach Nicole. As the class happened to involve burpees and running, two of my least favorite activities on the planet, I think everybody was a little surprised to see me. πŸ™‚

kablam-Run-Birdie-RunThere were quite a few folks there – Deana & Marino, Chris, KB, Steve, Nancy, and the new guy – Ryan or Brian. Might have been one or two others, but it was a good group. πŸ™‚

We started with one of Nicole’s special warm-ups and did many things. I think there was a 200m run in there and some Russian dips, plus some banded pull-downs, kip swings, banded pull-aparts, and some other things. My body really is struggling with Russian dips on the floor, but this video from CrossFit HQ and Camille talks about why you do them and how they should look. Mine looked more like an elephant seal flopping around on the ground — and Nicole tried valiantly to help me get past my neurological block. πŸ™‚

Like many things I’ve encountered in crossfit, this is an area where my brain and my body simply are not communicating. My brain can visualize what needs to be done. I can watch Nicole and others performing a Russian dip. But when it comes time to translate from my head to my body, I struggle mightily.

burpees-suck-white-e1415664950623It’s a good challenge and eventually I’ll figure it out. (Thanks for your patience Nicole!)

From there, we talked about the workout itself.

  • Five 2-minute rounds of:
    • 10 burpees
    • 200-m sprint
    • Max-rep burpees
  • Rest 3 minutes between rounds

Um. Sure. Running and burpees. Ugh. But I did it. πŸ™‚ My rounds looked like this:

  • 10 burpees, 200m run, 7 burpees
  • 10 burpees, 200m run, 6 burpees
  • 10 burpees, 200m run, 3 burpees
  • 10 burpees, 200m run, 0 burpees (barely made it back to the door as the 2 minutes ran out)
  • 10 burpees, 200m run, 3 burpees
  • Total score: 19

Honestly, my goal each round was to complete the 10 burpees and the run. Everything else was gravy. By round 3, my calves were turning to rocks (especially my right one) and I tried rolling it out on a kettlebell but it didn’t help a whole bunch. Round 4, I walked the 100m back to the door because my right calf felt like concrete — which is why I had zero burpees after the run.

Not my best workout. πŸ™‚ But I finished, managed to hit my personal goal of the 10 burpees plus run each round, and got a few extra burpees in. I’ll take it. Other folks were doing 10+ burpees after their runs, but definitely not me. πŸ™‚

Great work 4:45 class and thank you Nicole for the encouragement!

Tuesday Shoulder Killer

This morning I was back to the box at 8:30 with Coach Lara for another workout. Today’s was a hero WOD and we definitely worked hard.

We had another good class full today – Dave and his daughter Star, Dallen, and Katie.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upStarted with the same warm-up as was on the books for yesterday:

  • 500m row
  • 20 banded pull-aparts
  • 5 windmills (I used a 2.5# plate)
  • 10 kip swings
  • 10 straight-arm banded pull-overs (sort of a lat pull-down with a band on the rig)
  • 5 Russian dips (awful again, but may have managed a couple)
  • second 500m row

After that, we warmed up our overhead squat and I knew I was going to be in some trouble. Empty barbell and Lara was drilling us to make sure our pinky finger turned in when we gripped the bar, so our armpits pointed forward. When I do OHS, my shoulders want to go the opposite direction — and like the Russian dips, it’s a bit of a neurological challenge to convince my body to get into correct form.

We also tested some rope climbs and warmed up bench press a little.

Jeremie-BorderToday’s workout is “JBo” – named forΒ U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border who perished in action in Afghanistan back in 2012. One of our members knew him, so this hits closer to home than some hero workouts do. They’re always tough, but a personal connection really drives it home the reality of what these men and women have sacrificed for our country.

From the CrossFit mainsite:

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.Β He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

  • JBo –Β 28 minute AMRAP:
    • Competitor:
      • 115/75# bar
      • 9 OHS
      • 1 legless rope climb, 15-foot rope, beginning from seated
      • 12 bench presses
    • Performance
      • 95/65# bar
      • 9 OHS
      • 1 legless rope climb
      • 12 bench rpesses
    • Fitness (20 minute AMRAP)
      • 45/35# bar
      • 9 OHS
      • 1 lay-to-stand on the rope
      • 12 bench presses

j-hook-rope-climbYeah, this was a doozy. And with my OHS issues, it got hairy quickly. So my version of this workout became:

  • 28 minute AMRAP
    • 9 overhead squats
      • 45# empty bar for 2 rounds
      • 10 reps with PVC pipe focusing on form for all other rounds
    • 1 rope climb, using j-hook
    • 12 bench presses with a 95# bar
  • Total: 8 rounds plus 21

Lara focused on the “pinkies in, armpits forward” approach for the OHS and I simply could not keep good form even with the empty barbell. OHS has been an on-again off-again goat over the last 5 years, so I’m not too surprised. Moving back down to a PVC pipe hurt my pride a little, I will admit, but I knew it was the ONLY way I was going to figure out the form we were working on.


My rope climbs were pretty good until my shoulders got really tired about round 5 or 6. I had a hard time pulling, but managed to get the one climb each round.

And bench press. You wouldn’t think that 12 “light” bench presses would have been such a challenge, but wow they definitely were. I did the first round unbroken and that was a silly thing to do. After that I was breaking it into 6 and 6 or 4-4-4 or 5-4-3 or 3-3-3-3 or whatever the hell I could push. They got very challenging towards the end and Lara was kind enough to spot for me. πŸ™‚ I failed my last rep as time ran out in the 28 minutes.

So total reps: 88 OHS, 9 rope climbs, and 107 bench presses. Yeah, the volume was higher than I thought.

When I was done, I did a little Crossover Symmetry, which helped for a bit — but now that I’ve been sitting down I have to admit that my shoulders are on fire. πŸ™‚

Great work 8:30 class! And thank you Lara for the coaching and spotting!

Language and Mental Will

Lately I’ve noticed myself falling back into some old habits. Whether in my head or out loud, I often hear “I can’t” or “I won’t” or various swear words equating to “$@#$!# this” when I’m in the middle of a workout. Usually I start out fine and as my body gets less happy, my language gets less happy.


Some of this is due to my own physical challenges, whether it’s with a lack of flexibility, skill, or strength. Some of it is due to my pre-conceived notions about what I can and cannot accomplish.

For example, I hate running and burpees. I’m bad at overhead squats. I can’t do double-unders. Etc.

“Hate.” “Bad.” “Can’t.” These are all negatively charged words. And though I fight through them most of the time, it’s a constant battle.

Somehow I need to find a way to change the language I use to be more positive. Anybody have any ideas on how to do that? Let me know.

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!

Running Weightless

Hi, my name is Brian, and I am not a fan of running. Never have been. I’d rather stop and fight the bear or zombie when push comes to shove.Β So why did I find myself running three miles this morning?

silly-walkDamn fine question.

Didn’t make it in yesterday for a 4:45 workout, but I thought about it briefly before getting distracted. I do need the double-under practice. πŸ™‚

But this morning, I made it for the 8:30 class with the whole Fitzy clan. Coach Lara was impressed that we all made it in for a running WOD, and I told her we all started complaining about it about 10pm last night so we got most of the really vocal bitching out of the way. πŸ™‚ We were joined by Dave, KB, and Melissa.

Started with a 200m jog and then some of the Hinshaw Warm-up (what I call the Ministry of Silly Walks) before choosing a weight vest and starting today’s fun.

Today’s workout was for time.

  • HERO-Martin-Barreras_3
    Command Sgt. Maj.Martin “Gunny” Barreras


    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • Competitor: 50# vest
    • Performance: 25# vest
    • Fitness, reduce to 800m runs, 20# vest, and 30 push-ups and sit-ups in the same form

“Gunny” is named forΒ Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona. He died of wounds during an attack on his unit in 2014. He was most well known for his contributions to the successful rescue of Jessica Lynch in 2003. You can read a bit more about Gunny in the post at the CrossFit main site.

There are a few key things here.

  • Running is not my thing, but I’ve been getting better at it.
  • I’ve never worn a weight vest.
  • I’ve never RUN in a weight vest.
  • 3 miles is almost the length of a 5k.

time-371226_640So how’d I do?

  • Mile 1 – wore a 20# weight vest and ran/walked a mile in 11:05
  • Did normal push-ups slower and slower in sets of 10 and then 5. Sit-ups went fine
  • Mile 2 – wore a 20# weight vest and walked the whole thing
  • Did a mix of knee push-ups and regular push-ups in sets of 5 and 10. Sit-ups went fine
  • Mile 3 – stripped off the vest and ran most of the mile
  • Total Time: 49:09

I’ve never gone that many miles as part of a workout before and honestly I’m very happy with my time. Actually that’s an understatement. I’m thrilled with my time, but that just may be the endorphins talking.

rockypr-300x213How’d the rest of the clan do?

  • Mickey – 44:37, 10# weight vest and knee push-ups
  • AJ – 51:10, 10# weight vest and knee push-ups
  • Ev – 52:16, 20# weight vest and knee push-ups

Long story short, that’s 12 miles for the Fitzy family today. I think I am done running for now. πŸ™‚

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

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!

Weds Night and Thursday Morning

Sometimes I should listen to my body. Last night was one of those times. But today I actually did pretty well with a cardio-based workout. Even so, I think tomorrow is going to be a rest day before my body tells me something I don’t want to hear. πŸ™‚

Wednesday Night – Back Squats

AJ took this photo and as you can see, my progress bar was stuck about 30%…

Remember last week when AJ bribed me to go to Friday’s workout with the promise of chocolate chip cookies? Well, she got on another baking kick on Wednesday and made these yummy little chocolate popovers… and I made it into the 4:45 class with her and Coach Isaac. πŸ™‚ We were joined by Nancy and newcomer Matt!

Started with the week’s warm-up and did some squat warm-ups with a PVC pipe as well as an empty barbell before tackling the WOD…

  • 10 x 2 Back Squat

Apparently the goal was to go heavy, but my body didn’t get the memo. It was still a little ticked off over the overhead squats from Monday I think. πŸ™‚

We warmed up from the empty barbell and I could feel that my hips and low back were a wee bit fired up. But I started off pretty steadily before it felt too awful…

  • illustrated-squat135# x3 (warm-up)
  • 155# x3 (warm-up)
  • 175# x3 (warm-up)
  • —————————–
  • 185# x2
  • 195# x2
  • 205# x2
  • 215# x2
  • 225# x2
  • 235# x2 (didn’t feel great)
  • 235# x2 (a little better, but still not great)
  • 245# x2 (ugly, ugly squats that didn’t break parallel)
  • 225# x2 (dropped and still didn’t feel great)
  • 225# x2 (glad it was the last set)

Let’s compare these numbers with a few other things for shits and giggles… My last PR was 315# in January 2017. 245# was my 1RM back in 2014. My body is not happy with me.

Listening to my body is a skill I need to work on, but I’m glad I didn’t push further.

Meanwhile, my 13 year old was adding weight on top of weight and hit a new 1RM of 155#. She didn’t get it up twice, but she did fantastic getting that far, which is 25# heavier than she did earlier in the month!

She had a great day. πŸ™‚ Thanks Isaac (& Nancy) for cheering her on!

Thursday – Cardio Day

When I saw what today’s workout was, I have to admit I may have grumbled a little. We just watched the CrossFit Games athletes row a full marathon (26.2 miles) in 3 hours (more or less) as the last event yesterday and this was bordering on that level of insanity. Or at least it was sanity-adjacent. πŸ™‚

7TaonKRbcMade it in with Ev & AJ and we were joined by a good number of folks for Coach Drea – Dave, Todd & Melissa, Dee, Kelli, and KB. We started with the same warm-up as earlier in the week, and added some couch stretch and air squats for good measure.

From there, we talked a bit about the workout itself. Rowing and running. With only four runners and nine of us, it was going to take some planning. πŸ™‚ We had a few options:

  • WOD as designed: 2000m row, 1 mile run, 2000m row (or 1500/800/1500 for Fitness)
  • Or run/row/run or bike for 10 min/run/bike 10 min

Any way you slice it, it was a lot of cardio. I voted (selfishly) for the row/run/row option because I row pretty well, I hate the Devil’s Tricycle, and running two miles sounded awful. πŸ™‚

sportsrow-800pxSo how’d I do? 30:35

  • 2000m row – 8:13
  • 1 mile walk/run – 13:52 (walked whole first 800m lap because my hips/knees felt awful getting off the rower, then walked/ran the second one, probably running about 500m)
  • 2000m row – 8:30

We were supposed to shoot for a 30 minute time domain, so I will take that all the way to the bank.

Meanwhile, Ev and AJ did awesome as well:

  • AJ – 31:50 (53 calories on bike/1 mile run/65 calories)
  • Ev – 33:21 (2k row/1 mile run/2k row)

It was definitely the row times that gave me the edge there. πŸ™‚

Great work 8:30 class!