Tag Archives: team WOD

Another Catch-up Post Twofer

Seems I’ve been writing a lot of these of late. Work and life are conspiring to keep me busy. Here’s the last couple of workouts, plus we did yoga with V on Friday night (thanks V!)!

Saturday Team WOD

Saturday morning, Ev and I headed in for Team WOD at 10am. And we weren’t alone. There were 8 teams all together – mostly teams of 2, maybe a team or two of 3 people. But the place was definitely hopping. Caleb & Megan, Heather, Brent, Jimmy, Nick & Lisa, and a whole bunch of other folks. πŸ™‚ Coach Drea had her hands full!

1zdjhy

After warming up a bit (400m jog, some other things) it was time to pick teams. It looked at first like I would be on a team of 3 with a couple of other guys, but Ev and I decided to work together and we took it slow and steady the whole way through.

  • 2 person teams
  • Cash in – Row 2000 meters
  • 25 push press #135/#95
  • 25 burpees over the bar
  • 25 deadlift #135/#95
  • 25 burpees over the bar
  • 25 thrusters#135/#95
  • 25 burpees over the bar
  • 25 front rack lunges #135/#95
  • 25 burpees over the bar
  • Cash out 2000 m bike

pablo (4)Ev and I started on the bike and ended with the row. She used a 65# bar for everything except for a few deadlifts she did with my bar. I used 95# for everything except for the front rack lunges – I dropped the bar on those.

Bar over burpees were awful. The bike to start was rough. But surprisingly it was the row at the end that smoked me.

We finished in 30:45 and I was happy to be done. πŸ™‚

Monday’s Metcon – Shoulders and Knees

This morning it was me, the two Melissas, and Bill with Coach Drea at 8:30. And I have to say I was not excited about this one. The numbers and movements are not among my strongest and I knew my body was going to object. πŸ™‚

kangaroo-warm-upWe started with two rounds of the warm-up:

  • 1:30 rowing
  • 10 walking lunges
  • 10 reverse grip PVC passthroughs
  • :30 plank walk up

90 minutes of rowing? No worries. I managed about 18 calories the first round and sprinted to 25 in the second. Walking lunges? Bah. Reverse grip pass-thrus – these were a challenge. I couldn’t get past my elbows – very awkward. And the 30 second plank walk-ups? Interesting – plank, then down to elbows, and back up again.

Good warm-up. Definitely tests flexibility and gets things moving.

body-weight-movementsBut then… we had to face the rest of the workout.

  • Metcon for Total Time
  • For time:
    • walking lunge
    • push-ups
    • medicine-ball cleans
    • pull-ups
    • walking lunge
  • Competitor: 100m, 100 reps, 100m, 20/14# medicine ball
  • Performance: 75m, 75 reps, 75m, 20/14# medicine ball
  • Fitness: 50m, 50 reps, 50m, 20/14# medicine ball

Walking lunges are never going to be one of my favorite movements. The fact that my knee has to touch the ground over and over again just tweaks everything from top to bottom. And then just the sheer volume of reps in-between with two shoulder-intense movements like push-ups and pull-ups, plus med-ball cleans.

bodyweight_walking_lungeYeah, this was not something I looked forward to attempting. I seem to recall trying to get through 100 push-ups for time with Isaac & Bill one day and struggling mightily. Add to that hundreds of reps of other movements and yeah… Ugh.

So how’d it go?

  • Performance reps:
    • 75m walking lunges outside
    • 75 push-ups (started with 10 and did sets of 5 mostly, happy to say I didn’t drop to knee push-ups)
    • 75 med-ball cleans (20# medicine ball – sets of 5-10)
    • 75 pull-ups (started with a set of 10, then a set of 5, then dropped to ring rows for the remainder – sets of 5 for the most part)
    • 75m walking lunges – more awful than the first set
  • Final time: 33:06 (or so)

The switch from pull-ups to ring rows was not unexpected. My knees were ticked after the first round of walking lunges and my shoulders were fried before the end of the push-ups. The med-ball cleans added insult to injury, and the pull-ups were bound to fall apart.

survived-didnt-dieI was more surprised I think that Melissa, Melissa, and Bill all crushed the walking lunges and left me in the dust. The final 75m, I started before any of them and was still the last one done. They are uncomfortable, slow, and still better than they were 5 years ago.

Ultimately, I’m just happy that I finished this one.

Thanks all!

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Up a Rope for 31 Heroes

After 4 straight days working out and taking Friday off, we got the whole Fitzy clan in to Continuum for the Saturday Team WOD. Coach Lara had a small, but dedicated (i.e. “crazy”) group for the workout — Caleb & Megan, Lisa G, Brent, Bill, and the four of us.

31-heroesWe started with the same warm-up as we’ve been doing all week, single unders on through the Samson stretch. And then we broke into teams. The WOD was written for teams of two, but with nine of us we decided it would be best to go with three teams of three. Ev & the girls. Megan, Lisa, and Bill. And Caleb, Brent, and myself.

The workout? 31 Heroes. This hero WOD was designed to honor the fallen heroes of a helicopter crash back on August 6, 2011, which claimed the lives of 30 military service members and a military K9.

The WOD is a 31 minute AMRAP where each round consists of:

  • 8 thrusters
  • 6 rope climbs
  • 11 box jumps

While one partner does a 400m run with a sandbag, we split up the work for each round and just kept moving.

31-heroes-wod

Our version for 3 people looked like:

  • 400m run with sandbag (Brent & Caleb wore a weight vest)
  • 8 thrusters, 115#
  • 6 rope climbs (I modified a few reps to be three lay-to-stands)
  • 11 box jumps (Brent & Caleb did 24″ and I did 20″)

We made it through 9 or 10 rounds all together. I was happy with my performance on this one except for the run, which was mostly a walk with the sand bag.

survived-didnt-dieOn the reps inside that I helped with, I would do:

  • 4 thrusters (either singles or sets of four) with the 115# bar
  • actual rope climbs this time, which was awesome. I managed to get 10 or 11 rope climbs in where I got to the top and tapped the rafters
  • and I mostly did 20″ box jumps.Β  I had to “prime the pump” with a step-up or two, but once I got moving I did ok.

I was just happy that I didn’t slow them down too badly, even with my slower sand bag walks. They did awesome.

Everybody else did awesome as well. Ev and the girls were even running with a weight vest for a while!

Great work everybody!

 

Dang That Was Heavy

My weekend was quite full. After being bribed into the box on Friday by AJ, I headed in on Saturday for team WOD with Ev. We were joined by a good group of folks and led by Coach Larry. As my fifth workout for the week, I have to say I was a little sore!

kangaroo-warm-upWe warmed up with a similar warm-up from earlier in the week with two rounds of:

  • (we may have done a 200m run as well)
  • a 30 second squat hold
  • 10 PVC passthrus
  • 10 jumping squats (ugh!)
  • 10 Spider-man crawls
  • 10 scap push-ups

And then we divvied up into pairs. Ev paired up with KB. And I had fun with Caleb. We started with a pairs deadlift, so I was a little concerned. πŸ™‚ We started out with our own barbell, but dropped it in favor of using fewer bars and sharing more weights with Nick and Brent.

We took 10 minutes to establish a 3 rep max team deadlift. AndΒ I have to say — I was reluctant to know how many pounds of weight were on the bar. But by the end, we lifted 585# off the ground three times. Singles, not touch and go, but still – I was impressed. I don’t think I’ve ever looked at a bar with that much weight on it, let alone picked it up!

box-jump-failFrom there, we took off with the 25 minute AMRAP:

  • for 25 minutes, one partner jumps rope (50 doubles or 150 singles) or runs 200m while the other does max reps at whatever activity it happens to be – then the partners switch
    • Pull-ups and jump rope
    • Box jumps (30/24″ prescribed, but we mostly did 20″ and 24″) and running
    • Push press (115/85#) and jump rope
    • Sit-ups and running
    • Squat cleans (115/85#) and jump rope
    • Burpees and running

We started with box jumps because there were quite a few folks on the rig when we started. And it went like this:

  • (Me/Caleb) 20 20″ box jumps and he did 12 (ran 200m)
  • 15 push press, he did 25 (150 single-unders took longer than it should have for me!)
  • 31 sit-ups, he did 39 (ran 200m)
  • 6 squat cleans and he did 12 (150 singles were a bit better here)
  • 12 burpees and he did 28 (I was damn slow running at this point)
  • 15 pull-ups and he did 15 as well (150 singles)
  • — so that was one round and we started the next, with less than 5 minutes to go
  • 15 step-ups for me and he did 25 box jumps (another slow run)
  • 7 push press (damn the bar was heavy) and he did 13 (150 singles)

survived-didnt-dieThat was a full 25 minutes. Ran 800m and walked/ran 800m, and singles got easier as I got more tired. Hopefully I didn’t slow Caleb down too much!

When we were done, we ended up going to my 30 year high school reunion and I was surprised to say that most folks didn’t think I changed at all. πŸ™‚ But I was glad we got in a workout ahead of time — because we definitely didn’t on Sunday!

Great work Saturday folks!

All the Calories

So today I was the sole representative of Clan Fitzpatrick at Team WOD. Made it in about 9:45 for a 10am workout and was joined by a number of folks. Coach Drea kept us in line. We had Lisa & Nick & Katie, Marino, Caleb, Steve, Jonathan, Shaun & Stacy & Stacy’s sister, Kelli, and maybe a few others. It was a good crew.

We started with a similar warm-up to earlier in the week, with a 200m jog and thenΒ Cossack squats, inchworms with a push-up, and Spider-man crawls, with a few PVC pass-thrus. At the end we added some warm-ups with a bar for the movements we’d be doing during the workout itself.

keep-calm-and-amrapI partnered with Jonathan and Steve today, which had an entertaining consequence I’ll get to in a minute.

What was the workout? In teams of 3, we tackled a series of three AMRAPs:

  • AMRAP 7:
    • 100/70 Calorie Assault Bike
    • Max Clean and Jerks (155/105/115/75)
  • Rest 3 Minutes
  • AMRAP 6:
    • 80/60 Calorie Assault Bike
    • Max Power Snatches (135/95/95/65)
  • Rest 3 Minutes
  • AMRAP 5:
    • 60/40 Calorie Assault Bike
    • Max Thrusters (115/75/75/55)
assault-bike
Pure Evil

So our team of 3 had a fun mix of heights. Steve is a runner, tall and lanky. I’m middle of the road. And Jonathan is a bit shorter than I am. We decided early on that Steve should take the bike and Jonathan and I would split the other calories on the rower. As a result, our workout changed a little.

  • AMRAP 7 – 80 calories (Steve did 30 on bike, we did 25 each on rower)
  • AMRAP 6 – 60 calories (everybody did 20)
  • AMRAP 5 – same as AMRAP 6

We grabbed two separate bars and warmed up. Jonathan and I used one bar and Steve went with a little lighter bar. I think he did 65# for the whole workout. Jonathan and I varied it a little:

  • AMRAP 7 – 135# clean & jerks
  • AMRAP 6 – 115# power snatches
  • AMRAP 5 – 115# thrusters

And we were off to the races with everybody else.

In the first row, I burned through 25 calories in about 55 seconds. That got Jonathan’s attention and we started racing in the next two rounds. I did 20 calories in about 43 seconds in the second round. He responded by doing 20 in about 36 seconds. And in the last one, I tried to keep up with him and did 20 calories in about 37 seconds. He STILL beat me about 36 seconds.

Jonathan pointed out that he’s younger than I am by about 10 years, but hey… that didn’t stop me. πŸ™‚

KendrickClean_zpsea22d368

So as far as reps we did pretty well – we alternated a few each and went until time went out.

  • AMRAP 7 – 23 clean & jerks total
  • AMRAP 6 – 32 power snatches total
  • AMRAP 5 – 35 thrusters total (because Jonathan did 20 of them!)

Not too shabby. We made it to 80 reps across the three AMRAPs and never really stopped moving. It was a fun workout.

Thanks Jonathan & Steve for being my teammates and great work everybody!

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.

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!