Tag Archives: SDHP

Post-Open Team WOD

So there was a bit too much celebrating after getting 18.5 done last night. I won’t lie. Made getting up this morning a little rough!

However… Ev, AJ, and I headed into Continuum for today’s Team WOD and were not disappointed. We were joined by Drea & Jimmy, Lara, Bri, Vanessa, Brent, Steve, Mike, Nancy, Lisa, Megan & Evan, and a bunch of other folks. Was a good turnout after the night before!

always-warm-up-thoroughlyWe started with a little warm-up:

  • 2 rounds
  • 50 single-unders
  • 10 PVC pass-thrus
  • 10 light Kettlebell swings
  • 10 light Kettlebell front squats

And then we did some skill work with burpees, sumo deadlift high pulls, and one or two other things. We were pretty ready to go by the time we were done.

The workout was in teams of 3:

  • For time
  • Run 800m carrying 45# plate
  • 75x Wall balls
  • 75x Burpees
  • 75x Sumo deadlift high pull (95/65#)
  • 150x Squats
  • Row 1500m

t-rex-hates-wall-ballsEv, AJ, and I made a team and swapped the row and run, choosing to start with the row and end with the “run.” And I have to say we did pretty well, finishing last at 30:42 but finishing.

  • Wall balls were pretty consistent – 10# wall balls for Ev & AJ; 20# wall balls for me
  • Burpees weren’t too bad for me – I felt able to bounce down and up with two legs each time, doing sets of 10 or 15
  • SDHP was at 95# for me, 35# for AJ, and 55# for Ev. We did pretty well with these and I even did 5 extra reps because I lost track of where we were with numbers πŸ™‚
  • Squats were squats, knocking those out in sets of 20 or 30 was decent
  • We split the row into three 500m rows and my rotation I think I was done in about 1:48 or so.
  • The “run” was most definitely a leisurely stroll as we made our way around the 400m course twice, passing the weight back and forth as needed

And then afterwards we helped move everything away from the walls so they could repaint over the weekend. I look forward to seeing how it all turns out!

Great work everybody this morning! Was a fun workout that didn’t involve the rig or handstand push-ups. Bravo! πŸ˜‰


Mercy Me, Indeed

Time for a team workout today! This was workout #5 for me for the week, so it was going to be a slow one — or so I thought.Β Saturdays are always fun, but I love it when I get messages from my partner essentially saying this is gonna be rough before I even get a look at it. πŸ™‚

1vbtxdSo, with a bit of trepidation, we made it in for the workout. Ev partnered with Robert and I partnered with Jonathan and we figured we’d work through things a little at a time.

Started with a warm-up led by Coaches Drea and Jimmy. Same warm-up as we’ve been doing all week. And we followed that up with some running drills to get us warmed up. We had a good turnout this morning with Dan & Monica, Jonathan, Robert, Lara, Marino & Deana, Brent, Larry, Isaac, and a few others I think. Fun crowd.

The workout was aptly named today — Mercy Me. It was one of those “for time” workouts where you just try to finish as best you can.

  • 2 person team
  • Row 2000 M or run 1 mile
  • 75 Bar facing burpees
  • ***75 Partner front squats w/Barbell #135/#95
  • 75 Situps
  • 75 Sumo Deadlift High Pulls #135/#95
  • Row 2000 M or run 1 mile
  • Row and Run can be broken up in any variety between the 2 teammates
  • ***Both Teammates must hold barbell together on Front squat
How to Front Squat

This was rough in a few spots. Jonathan and I scaled a bit — dropped to 95# for the partner front squats and 75# for the SDHP — but the rest we kept as written.

So how’d it go? Considering that Jonathan and I were more than a little sore when we started (it was his 6th workout of the week and my 5th), it was likely to be rough in places.

  • Jonathan started with an 800m run and I was set to row when a rower opened up, but it never did — so I also ran an 800m (which Jonathan said was about 4:15 — if that’s true, it’s one of my fastest ever)
  • Bar-facing burpees became bar-over burpees, so we went back and forth doing 10 at a time. I’m better at this type of burpees than others because I don’t have to stand all the way up. It went fairly quickly. πŸ™‚
  • Partner front squats at 95# were a challenge more for the bar than the weight. We got through the first 20 (10 reps on one shoulder, then switch and do 10 on the other) and then I started running into problems with the barbell digging into whichever shoulder it happened to be. We did 10 and eventually Jonathan suggested wrapping the bar in a yoga mat — that helped. We did get slower and slower towards the end however due to yours truly.
  • We then did the SDHPs instead of the sit-ups (just got out of order a bit). We did sets of 10 for the most part, but I think Jonathan did at least one set of 15. 75# wasn’t bad.
  • Sit-ups went quickly. I did 25, he did 25, then I did 15 and he did 10.
  • And then we were back to the row or run. I rowed 500m and it was awful. Shoulders and forearms were ticked off. Jonathan ran 800m and then I chose to run a 400m (walked some).
  • We finished in 40:12.

I have to say that a few hours later, I’m still feeling this workout. πŸ™‚ Told Jimmy it was an evil workout with a capital E. πŸ˜‰


But we did ok. And I’m thrilled about the 800m. Fastest ever I think. That said, I think it’s good tomorrow will be a rest day. πŸ™‚

Great work everybody!

30 minutes, a handful of reps at a time

Saturdays have been hit and miss for a while. Sometimes we have had soccer in the way. Sometimes I’ve felt like doing two WODs back to back (gymnastics + team) is a good way to sucker punch my body into not moving much beyond those two events. And sometimes we can sneak in a team WOD without too much trouble. Today was a good day to sneak one in.


Though Ev was working, I headed in with the girls and we had no idea what we were in for. Jimmy did a great job with this one, though wow I’m glad I have a day to recover now. πŸ™‚

There were a lot of us there to do the workout today. By the time we broke out into teams of two or three, I hopped into a team with Caleb & Marino, Mickey worked with Carrie, and AJ worked with Kaila and her friend. We all got our sweat equity in today, let me tell you!

The warm-up started out as a traditional Jimmy warm-up – 400m run – and then we came back in and did a hybrid of a few things from Nicole and some traditional Jimmy moves, from air squats to arm swings, Spider-man lunges to hamstring flossing, we definitely hit a few things today. And then after some barbell movement refreshers with an empty barbell (thrusters, sumo deadlift high pulls, and push press), we got to work.

This was a 30 minute metcon…

  • Etre-en-nage-800px2 Person Team, 30 Min EMOM
  • At the beginning of each minute both partners will perform 3 burpees. Athletes will use the remaining time to complete:
    • Min 1: 7 SDHP
    • Min 2: 7 Thrusters
    • Min 3: 7 Push Press
  • **** Repeat for a total of 10 rounds*****
  • Men will use #95 or #75
  • Females will use #65 or #55

Did I say this was a doozy? It definitely was.

Teaming with Caleb & Marino, we split things up a little differently for the three of us.

  • 95# barbell
  • 5 SDHP
  • 5 thrusters
  • 5 push press

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd honestly, it was the thrusters and burpees that really killed me. After only a few rounds I had to stop doing burpees because my shoulders were burning. I even had one round where I couldn’t convince my body to do any burpees at all, and that’s when I chose to scale. Instead, I did push-ups for a bit and then scaled further to air squats. Burpees, push-ups, and air squats – none of them were really pretty.

Caleb & Marino pushed for sure. I was ok through 15-20 mins and then struggled after that. My reps got slower and slower and all I heard was “chest up, Brian” from Marino, which helped. And at least with the thrusters, I know the “rest break” got less and less, but we finished every round under the 1 minute time so we were doing ok I think.

Mickey said they scaled a few things for her with a 55# bar, but she fought through. And AJ, Kaila, and Kaila’s friend also chugged their way through.

This was a serious challenge to keep moving. I was good for about 5 rounds, but after 6 and 7 I was wondering if I was going to make it to 10. Thankfully Caleb & Marino didn’t give me much chance to think about it. πŸ™‚

Thanks guys!

7 Minutes of Shoulders

Morning folks. Managed workout #3 of the week today and came in for the 8:30 class with Ev & AJ. And we were far from alone. Coach Drea had a full house today: Connie, Matt & Abigail, Logan, Larry, Bri, Maria, Trey, Michael, and Ant. It was a hopping place.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Started with the warm-up for the week before going through a couple of things…

  • First, I tested if I could do any strict HSPUs to a single mat today. Um. Nope! Pike push-ups for the duration. πŸ™‚
  • Second, we did a lot of sumo deadlift high pull warm-ups, which I could do.

Warmed up with a 75# SDHP before shifting to the 95# SDHP I’d be doing the workout with. And I did attempt one more strict HSPU on the wall before we started, but I couldn’t keep tension long enough to get all the way to the mat. I suspect it’s still range of motion on that one and some weak muscle groups.

But I was good to go with pike push-ups on the floor and some 95# SDHP. The workout was:

  • 7-minute AMRAP
    • Sumo Deadlift High-Pulls, 5 reps (95/65# performance, 55/35# fitness)
    • Strict Handstand Push-ups, 3 reps (Performance) or 5 pike push-ups (fitness)


I used 95# on the bar for 5 SDHPs and did 5 pike push-ups on the floor.


So how’d we do?

  • AJ got through 10 rounds plus 3 at 45# doing pike push-ups off a box
  • Ev got through 9 rounds plus 6 at 65# with pike push-ups on the floor
  • And I got through 8 rounds plus 3 at 95# with pike push-ups on the floor

Not too shabby. The place was definitely busy!

Got done with that, cleaned up and did a bit of mobility, and now we’re off to the races again. Hope everybody has a great Thanksgiving if we don’t see you!

Push, Pull, and Squat

It’s funny that as a casual crossfitter I’ve not considered that all of crossfit boils down to three main elements: pushing, pulling, and squatting. Why haven’t I seen that before?

Today I got a bit of work done and then headed in for an 8:30 class with Coach Bill. Bill’s been gone for a week or two, so it was good to see his grinning face today. I think he was ready to give us some grief. πŸ™‚

We weren’t alone… It was Ev & I, Joe, Jenny, Larry, and Megan. A good core of folks to tackle today’s WOD.

Joe brought up a good point this morning for my motivation issue. He had a period where he’d been gone for a week with no crossfit and came back with a renewed sense of purpose (and less pain because his body had enjoyed more recovery time). That may be something I consider over the summer, but I have to say it’s a bit worrisome. I rely on the habit of going into the box like clockwork each week and I wonder if it will slip into oblivion when the habit is disrupted… Things hat make you go hmmmm….

cindyAt any rate, today’s class got started with a bit of mobility work, which was good. Foam rollers. Lacrosse balls. And then 2 minutes of couch stretch on the wall on each side.

Then it was a 500m row and three rounds of Cindy. Joe, Ev, Jenny, and Megan started on the rower and Larry and I started with Cindy.

Honestly, three rounds was pretty good to get things moving. That said, it fired up my biceps and forearms really quickly and made a 500m row quite a bit slower than normal (2:15). I was a little concerned about forearms and grip going into the next part.


With an empty barbell, we did some thruster & sumo deadlift high pulls practice, and then dove into warming up to our weight for the workout:

  • For time:
  • 135/95# thrusters, 15 reps
  • 135/95# sumo deadlift high pulls, 21 reps
  • 135/95# thrusters, 12 reps
  • 135/95#Β sumo deadlift high pulls, 15 reps
  • 135/95# thrusters, 9 reps
  • 135/95# sumo deadlift high pulls, 9 reps
  • Level II – 115/75#, Level I, 95/55# (Guessing at these, but I think it’s what Bill said)

I had every intention of going with 115# but tried 95# and decided to stay there. Bill said our goal was 12 minutes or under and we should focus on doing the reps in as few a sets as possible. So instead of 3×5, do 1×8/1×7. Instead of 3×4, do 2×6, etc.


Ev did 75# and said even that was a pretty good challenge.

I finished in 11:42 and Ev finished in 11:46. I beat her, but not by much and probably only because I scaled as much as I did. πŸ™‚

20170427_093138I went with this rep scheme:

  • 1×8, 1×7 thrusters
  • 3×7 SDHP
  • 2×6 thrusters
  • 3×5 SDHP
  • 1×5, 1×4 thrusters
  • 3×3 SDHP

My left shoulder was en fuego for that last couplet of thrusters and SDHP. And I’m pretty sure my last three SDHP were skewed “high right” as a result. But hey… I finished. I was gassed at the end, but I finished.

Even with 95# that was a challenging combination. I took more breaks than I should have, but still got done faster than I expected (predicted 15 mins, Bill said 10, and we were under 12).

Good for today. I’ll take it. πŸ™‚

Have a great day, folks! Good luck 9:30 class! And thanks Bill for the push in those last 18 reps!!



Everything’s gonna be upright…

Sorry, I couldn’t help but include a Bob Marley reference this morning… (with apologies to the Marley clan)…

“Don’t worry about a thing,
‘Cause every little lift’s gonna be upright!”

After Saturday I wasn’t sure I was going to be able to push my left shoulder over my head, but apparently a day of rest was a good thing. And having everything go “upright” today instead of being heavy squats was also a good thing.

ctybtzrvaaarlvxArrived for an 8:30am Monday class with Coach Drea and found JJ, Lyle, Nick, and Amber waiting to get started. And we got started pretty quickly with some stretching:

  • long couch stretch on both sides with some air squat testing between and after
  • then a mini 3-round warm-up
    • 15 calorie row or assault bike (shockingly I picked the rower – *gasp*)
    • 10 air squats
    • 10 pike push-ups
    • 10 sit-ups

Once all that was done, we started on some movement reminders with the sumo deadlift high pull and push press. First with an empty barbell (45#), then adding some weight (65#), and finally working up to our working weight for the WOD (95# for me).

sdhp_4The WOD was a 7 minute AMRAP:

  • 10 sumo deadlift high pulls (135/95# rx, 95/75# l1, 75/55# l2)
  • 10 push press

Apparently someone in an early class got through 6 rounds, but most folks were in the 3 or 4 range. I managed to get through 3 full rounds + 15 reps. The first round I think I did two sets of 10 and after that I broke it down into sets of 5’s, 4’s or 3’s.

The good part is that I’m still moving. The bad part is I didn’t wear my knee sleeves so my left knee is cranky now. πŸ™‚ Time for some ice!

Great work everybody!

We’ll see how tomorrow is. πŸ™‚

In My Own Way

Do you ever have those days where you go in to train at the box and wonder a) how you got there in the first place and b) if you should have come? Today was one of those for me and soon enough my brain got in the way and my grip crashed and burned shortly thereafter…


Meetings prevented me from going this morning, but it was probably just as well. My head has been in a fog most of the day. But I made it into the box for a noon workout with Coach Drea. It was just me, so we started with some warm-ups and chatted for a while.

b74c3f21b6ecc2a1a13efb6d0603cac7Three rounds with a PVC pipe of:

  • 50 single-unders
  • 10 samson lunges
  • 10 overhead squats
  • 10 sit-ups
  • 10 push-ups
  • 10 good mornings
  • 10 front squats

Not too bad. We talked our way through it. And then we got to the workout itself:

  • 10 rounds for time of:
  • 95/65-lb. sumo deadlift high pulls, 7 reps
  • 95/65-lb. front squats, 7 reps
  • 95/65-lb. push jerks, 7 reps

Sure. I should be able to do the SDHP and push jerks (which became push presses) ok but I was worried about the front squats. Turned out I was right to be.

We warmed up with one round and an empty barbell. I completed all 21 movements in 45-50 seconds. Not bad. Then we added weight and I did three reps of each movement with 95# on the bar. Felt heavy but doable.

Sure. Let’s start this.

Drea wanted me to approach it like 10 rounds at 90 seconds a round. If I got done before 90 seconds was up, use that time to rest and start the next 90 second period. Damn that clock.

I made it through two rounds and started to notice that my left hand wasn’t working well. Grip was slipping. Struggled through. Complained , but struggled through.

By round 3 the writing was on the wall. I slowed way the heck down. And it got worse from there. If the clock wasn’t in my head, my grip was gone. If my grip wasn’t gone, my knees hurt. It was awesome. Not.

We called it after 5 rounds and about 15 minutes. I couldn’t hold the bar. 5 more rounds o SDHP? Sure. But forget the rest. Different muscle groups.

1cp2c9DNF > DNS. But a time would have been better.

Great work to everybody who did finish – y’all killed it.

When we were done, Drea had me do some mobility work and we discovered that a tendon in my left arm is not where it should be. Go figure. Something else is not behaving the way it should. I should have just stayed home today.

Now I’m home and exhausted. Time for lunch and a nap ’cause I’m useless at my desk.

Thanks for working with me today Drea. Sorry I didn’t even get close to finishing.