Tag Archives: team WOD

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™‚

team-wod

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.

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A Little Team WOD Today…

Energy drain hit me something fierce today or I would have written this up earlier, but AJ and I made it to Team WOD this morning at Continuum. πŸ™‚

Coach Larry was leading the charge today, but we had a small core of dedicated folks ready to tackle the day’s WOD. We were joined by Jonathan, Brent, Bill, Heather, and new member Rob. One of the smallest team WOD groups we’ve had in a while, but we had fun anyway. πŸ™‚

crab-walk

We started with some foam rolling of quads and calves, then moved to PVC pass-thrus, PVC overhead squats, and a World Cup-inspired game involving all of us in a circle in crab position with a 10# med ball. The goal? To kick the ball out of the circle. It was actually quite fun and goofy.

Once we were done with that we broke into teams. The workout was built for teams of 2, but Jonathan, AJ, and I formed a team of 3 while Brent & Rob, Bill & Heather paired up. \

rogue-black-med-ball-web6_1The workout looked like this:

  • Buy In – 75 DU/150 Singles (Both Partners Do All)
  • 400M Med Ball Carry (20/14) – Pass Between Partners
  • 40 Box Jumps (24/20)
  • 40 Push Press (115/75)
  • 40 Front Squat (115/75)
  • 40 Med Ball Sit-Ups (Pass Between Partners)
  • 300M Med Ball Carry (20/14)
  • 30 Box Jumps (24/20)
  • 30 Push Press (115/75)
  • 30 Front Squat (115/75)
  • 30 Med Ball Sit-Ups
  • 200M Med Ball Carry (20/14)
  • 20 Box Jumps (24/20)
  • 20 Push Press (115/75)
  • 20 Front Squat (115/75)
  • 20 Med Ball Sit-Ups
  • 100M Med Ball Carry (20/14)
  • 10 Box Jumps (24/20)
  • 10 Push Press (115/75)
  • 10 Front Squat (115/75)
  • 10 Med Ball Sit-Ups
  • Cash Out – 75 DU/150 Singles

med-ball-partner-sit-upsBecause we had a team of 3, we arranged it a bit differently:

  • 95# bar for Jonathan & I, and AJ did 65# I think.
  • Jump rope buy-in
  • 400m med ball carry (20#)
  • 50s (20″ box jumps, push press, front squats, med ball sit-ups)
  • 300m med ball carry
  • 40s
  • 200m med ball carry
  • 30s
  • 100m med ball carry
  • 20s
  • Jump rope cash out

I did box jumps through the first couple of rounds (50s and 40s) and moved to step-ups after that. And we divvied up the reps each round in a variety of ways. I was happy it wasn’t 90 degrees outside as we moved with that med ball, let me tell you. πŸ™‚

Took us 33:59 to finish up. Brent & Rob finished about the same time and Bill & Heather finished well ahead of us. But we all kept moving right along.

Thanks for a fun workout today and good work everybody!

A Cheeky Little Workout

You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. πŸ™‚

We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!

10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.

looks-easy-memeThe workout, as written, was:

  • 3 Person Teams
  • 15 Minute AMRAP #1
    • 3 Power Cleans (135/75)
    • 6 Box over Burpees (24/20″)
  • Rest 5 minutes
  • 15 Minute AMRAP #2
    • 10 Push Press (135/75)
    • 20 KBS (53/35)

We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. πŸ™‚

Started with some cleans and push-press warm-ups and then broke up to get our equipment.

weight-plates-299537_960_720Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!

The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.

kettlebell-swingSo how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.

  • AMRAP #1 – 8 rounds plus 3 reps (165 reps)
  • AMRAPΒ  #2 – 4 full rounds (240 reps)
  • Total – 405 reps

Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. πŸ™‚

Great work, Nick!

yay-team-memeMeanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?

  • AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
  • AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
  • Total – 467 reps

They chugged right along!

Great work everybody and thanks for a fun team WOD, Larry!

Sleep? Schmeep!

It seems just about every time I have written one of these posts in the last few weeks, I’ve complained about how crazy things are. This week is no different. Started with Murph and got crazier from there.

  • Crazy-Job-2015020406Monday: Murph
  • Tuesday: Walk 2.8 miles
  • Wednesday: Mobility work
  • Thursday: Hero WOD – Otis
  • Friday – Walk 2.8 miles
  • Saturday – Team WOD

And I think in the last two nights I’ve had less sleep than I have in months. Last night I was up about every hour from 11pm to 4am waiting for the 4:15am alarm to go off so we could get a kiddo off on a fantastic school trip this morning. The night before I spent a few hours on the couch and then tossed and turned in bed a few hours after that. Ugh.

What was today? So we were up at 4, dropped off a kid at 5, home by 5:15 – crashed hard when we got home until 7:30 or a bit after. Headed into the box early (8:30) for a seminar on our new nutrition challenge that starts Monday. And then we did the team WOD about 10:30…

20180602_112141There were quite a few folks there this morning for team WOD. We maybe had 6-8 teams of 2-3 people. I could barely keep track. πŸ™‚ Ev, Jonathan, and I teamed up and tackled the following workout from Jimmy:

  • 36 minute AMRAP for 2-3 people teams
  • Five 6 minute AMRAPs
  • #1 – 12 thrusters, 9 burpees over the bar (95/75#)
  • #2 – 12 SDHPs, 9 t2b (95/75#)
  • #3 – 50 foot yoke carry (pick the weight)
  • #4 – 12 power cleans, 9 push-ups (95/75#)
  • #5 – 12 KBS (70/53/44/35#), 50 ft sled push (pick weight)
  • Rest 90 seconds between

20180602_111744Our team started with station #4.

  • 9 rounds + 15 (55# bar)
  • 9 rounds – 53# KB for Jonathan and I, 35# for Ev; 45# on sled for Ev, #90 on sled for us
  • 5 rounds + 3 reps (55# bar)
  • 7 rounds + 5 (55# bar, mix of t2b and k2e)
  • 22 rounds (no additional weight on 180# yoke)

Not too shabby. We kept moving for sure.

I think the burpees and toes to bar were the worst parts for me. T2b really tweaked my left shoulder for some reason. But we made it through.

Great work everybody!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.

writinghand

The day started with my writing “seminar” at the box, with an attendance of one. πŸ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. πŸ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. πŸ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.

Friday

My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. πŸ™‚

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

assault-bike
Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. πŸ™‚

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
  • STATIONS,Β 2 PERSON TEAMS
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚

Team WOD, lots of reps

So this morning started with the Keto chat with Dr. Kurt & Coach Drea and progressed into a team WOD, so we got a nutrition lecture and a workout. Not a bad deal.

jumping-jacks-5JBrue-clipartAJ and I went in this morning and we had a great turnout for the nutrition piece, and a good number of folks stuck around for team WOD. We had at least 5-7 teams of 4 or 5 folks when all was said or done.

We did two rounds to warm up of:

  • 30 seconds of jump rope (single or double-unders)
  • 30 seconds of air squats
  • 30 seconds of jumping jacks
  • 15 seconds of a lunging stretch, each side

Then we broke into teams. AJ was claimed by Lara, Janice (a drop-in from Philly), and the nice young gal who I’ve worked out with on a few occasions with the knee brace. And I was cut loose – but claimed quickly by Kelli, Jamal, and Trey. Kind of nice to join their clan for the day. πŸ™‚

kettlebell-swingWe grabbed equipment and tackled this workout:

  • For time,Β 4-person team, one person working at a time.
    • 250x Pull-ups
    • 250x KB swing (72/53/45/35/25)
    • 250x Double-unders (single unders)
    • 250x Overhead squat (95/65/45/35)

We pulled together various weights of kettlebells, Jamal and I settled on 75# overhead squats, made sure we all had jump ropes, and were off to the races. I used a 53# kettlebell and Jamal went with a 70#. And I decided single unders were just fine for me.

All together, it took us 40:28 to complete the 1000 reps as a team. I ripped my hand on the pull-ups, but Jamal really tore, so he was bleeding the remainder of the workout. And we all held our own I think.

AJ and her team finished a little ahead of us in 39:50, so we didn’t do too badly. πŸ™‚

Definitely tired now. Might be time for a nap ahead of AJ’s soccer game tonight. πŸ™‚

Thanks to Jamal & Kelli for adopting me into the clan today despite the fact that basic math was hard. πŸ™‚

Thanks Drea & Jimmy for a fun one. Hope everybody has a great weekend!!