Tag Archives: team WOD

Team WOD Saturday!

Somehow I managed to get through an entire week of crossfit and decide that one more workout was good. It’s amazing to feel sore and yet still good enough to do six of these things in a row.

Team WOD today. We had a great turnout for Coach Drea… Shaun & Stacy, Nick, Marino & Deana, Monica, Lara, Tim, Jonathan, Caleb, Bri, and a handful of others. We did the standard warm-up for the week and then added in some medicine ball work — deadlifts, shrugs, power cleans, front squats, and squat cleans — before diving into the day’s workout.

Apparently it’s going to be Valentine’s Day for a while this month. πŸ™‚ Today’s was a two-part WOD…

  • valentineScore Type:: Rounds and Reps
  • Tunnel of Love, For time:
    • 1000m rowΒ (Partner 1 rows, Partner 2 jumps rope, double or single unders. Every time there is a break in jump rope, both partners must rest 15 sec. Switch on the row every 500m)
  • Then, Roses are Red, Violets are Blue,Β 20 min AMRAP
    • 50 Partner Med Ball Russian Twists (Partners are seated back to back and must keep feet elevated off the floor while rotating ball to one another.)
    • 40 Partner Med Ball Sit-Ups (Partners must perform reps facing one another. Ball must touch the floor on the ground behind the head on the way down, and must be handed or tossed to the partner to perform the next rep.)
    • 30 Med Ball Cleans (Partners may break up the reps as needed.)
    • 20 Wall Balls (These are partner wall balls. 5 burpee penalty each time the ball drops to the floor.)

Drea must have thought the medicine balls needed dusting, because I think we had them all pulled off the shelf for this one!

Jonathan and I partnered up again. We finished the first part and sat down to start the 20 minute AMRAP at the 5:30 mark. Lots of single unders and I think I had to break 2 or three times. Jonathan only really broke once on the jump rope, so it went a bit faster.

And then the fun began…

Our Russian Twists Looked Nothing Like This. πŸ™‚

I’m pretty sure that we cheated on our Russian twists with a medicine ball. Back to back, we alternated directions a few times but the best way seemed to be where he’d pass to me on my left (which I’d catch under my arm), then rotate across my torso, and then use my right arm to toss it over my right shoulder (and his left shoulder). That was the most efficient way we did it.

But we definitely didn’t keep our feet off the ground and it got out of control a few times where it went skittering off in some random direction when we didn’t quite get the exchange right. We laughed a lot. Jonathan said he was getting dizzy from the side to side towards the end (we were going pretty fast to get through our last round). But for me, it was definitely a good burn for my shoulders.

From there, we did the med ball sit-ups.

med-ball-partner-sit-upsHonestly these got crazy in our third round because I was almost doing a one handed basketball toss before I came all the way off the ground. I think Jonathan caught it in the head a couple of times!

Again, we laughed our way through this. Our last set, we definitely did more than 40 reps but we didn’t want to get up to start our med ball cleans. πŸ™‚

Then there were the med ball cleans. I mentioned those, right? Not awful, but definitely not one of my favorite moves. We made it through ok.

And lastly… partner wall balls. If the ball dropped, we were supposed to do burpees. I’m happy to say that except for one bobble where I had a bad bounce of the wall and Jonathan had to move quickly to intercept, most of our wall balls went without too much difficulty — and there were no burpees to be had. Huzzah!

In the end, when we got to 25:30, we had done two full rounds plus 90 (or more) reps. We definitely kept moving. And laughed a lot. That’s why I keep going back. πŸ™‚

Great work everybody! Fun workout! Hope you all have a fantastic weekend!


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!

Team WOD Saturday with Mickey!

Hello Saturday!

This morning it was just Mickey and I from Team Fitzy going in (indoor soccer and work prevented AJ and Ev from joining us), but we made it in for Team WOD with Coaches Jimmy & Drea. We were definitely not alone! Marino, Caleb & Megan, Lara, Dee, Brent, Robert and his cousin, Stacy, Amber & Liam, and a few others were there to join us.

b04c6ed2970ac4c861a63625f42d9532We started with the med ball warm-up and did some PVC work before diving into a refresher on all the various movements for this workout using an empty barbell. Mickey and I teamed up and used different barbells, but decided we’d chug through the workout together. πŸ™‚

Jimmy put together a good workout today… I never took his name in vain so far as I can remember, so it must have not been TOO bad. πŸ™‚

  • AMRAP – 5 rounds of 5 minutes each with a 2 minute rest between
  • 2 person teams
  • each person must complete the couplet before the next person can start
  • Round 1
    • 5 Deadlift #185/#125
    • 9 Push-ups
  • Rd 2
    • 5 Front Squat #135/#95
    • 9 Sit-ups
  • Rd 3
    • 5 Thrusters #95/#75
    • 9 Burpees
  • Rd 4
    • 5 Back Squat #135/#95
    • 9 Pull-ups
  • Rd 5
    • 5 Front rack Lunges #135/95
    • 9 Cal Bike/Row

lift-all-the-weightsSo how’d we do? Well, I knew a few things would be scaled through there. πŸ™‚

  • Round 1 – 10 rounds
    • 185# deadlifts (me)
    • 105# deadlifts (Mickey)
    • regular push-ups for me and a mix of regular and from-knees for Mickey
  • Round 2 – 7 rounds
    • 115# front squats (scaled from 135# for myself)
    • 75# front squats for Mickey
    • regular sit-ups
  • Round 3 – 5 rounds
    • 95# thrusters (me)
    • Mickey started at 55# and dropped to 35#
    • Burpees sucked across the board. πŸ™‚
  • Round 4 – 5 rounds
    • 135# back squats (me)
    • 55# back squats (Mickey)
    • pull-ups – I got through two sets of 9 unbroken and Mickey did a combination of regular kipping pull-ups (looked great!) and ring rows
  • Round 5 – 4 rounds +5
    • Dropped all the way to a 45# bar for me on these — lunges aren’t my favorite thing anyway, but adding weight makes them even worse!
    • Mickey did a 35# bar for her lunges
    • and we rowed

So not too bad… We kept moving, had fun, and didn’t scale a whole lot. πŸ™‚

Plus I got to talk geeky with Robert, Caleb, and Liam. What more could I ask for? πŸ™‚

Have a great weekend folks!!

Goodbye 2017 Team WOD

Team WOD Saturday! Always look forward to these. Something about sharing the suffering perhaps? That said, I have to say that my hamstrings are ticked off. Today was the 5th workout of the week for me and yesterday’s walking lunges, good mornings, and air squats might have taken a toll. πŸ™‚

Though Ev had to work this morning, I pulled the girls in with me. And we were not alone for Jimmy & Drea. πŸ™‚ Bill and his family were there, Caleb & Megan & their clan, Connie and two of her boys, Brent, Matt & Abigail and their clan, Robert and his cousin, Jonathan, Nick and Lisa… there were a bunch of us for the last workout of 2017 at Continuum.


We did a truncated warm-up for the week, starting with a minute of jumping jacks and working through the rest. There was a lot of groaning during the warm-up, so I was definitely not alone in feeling a bit beaten up after this week.

Once Drea got us through the warm-up, Jimmy walked us through the workout with help from Bill. Everything was partner work. Partner wall balls. Trading off step-ups or box jumps while holding a med ball. And sit-ups on either side of the box where you toss the med ball to one another. Oh, and one more thing. If you drop the ball at any point, there’s a 3 burpee penalty.

rogue-black-med-ball-web6_1Jonathan and I discussed it online before we ever got there this morning and decided our strategy was to go slow and steady and never drop the damn ball. πŸ™‚

  • Goodbye 2017
  • 20:17 AMRAP,Β Reps will increase by 2’s until time runs out
    • 2 Wallballs #20/#14
    • 2 Box Jumps or step ups 24/20 w/medball
    • 2 Partner situps – tossing ball over box

Ayup. Not going to drop the ball. And for the most part, we didn’t. We were worried about the partner wall balls, but honestly we did ok.

Partner wall balls. Step-ups with the ball. And then tossing a ball over the box.

squats-nyeI dropped the ball once during the wall balls and we did our 3 burpees. And Bill, in traditional Bill fashion, ran through like a basketball defender and disrupted a wall ball around the set of 8 or 10. But we didn’t do those burpees – we figured they were his. πŸ™‚

All in all, we did pretty well and got through the round of 20 (330 total reps) plus our 3 burpees, so we counted 333. Half the number of the beast. πŸ™‚ Not bad for the end of the year and after a rough week. Jonathan did awesome.

I’m ready for a couple of rest days and then getting back to it again next week. πŸ™‚ Great work everybody! Hope you all have a happy and safe New Years’!!


Running? Again? (Team WOD)

Yesterday got away from me a bit, so I’m writing up yesterday’s workout now. πŸ™‚

Ev, AJ, and I headed in to Continuum about 9:30 for the 10am Team WOD and I knew it was going to be a sneaky workout. I’d looked earlier in the morning and it appeared easy, which is never a good thing. Even once we were there, Jonathan and I underestimated it a bit.

b04c6ed2970ac4c861a63625f42d9532We weren’t alone however. There were a good number of folks spread throughout. Ev & AJ teamed up. I teamed up with Jonathan. And we joined the throngs.

It began simply enough, with the same warm-up as the rest of the week, led by Coach Drea. We spread out for floor space and tackled it a movement at a time, avoiding the row/run/bike for 2 minutes at the beginning. We’d have plenty of that before we were done.

Once we were done with that, we grabbed an empty barbell and our partners and started warming up the rest of the movements: hanging power cleans and front squats. At first it was an empty barbell and then we added more weight. It was supposed to be 135/95# for guys. Jonathan and I felt like 115# was plenty heavy and stayed there.

Bill & Isaac demonstrated some ring push-ups (really low rings and you essentially do a push-up on them — difficult to stabilize a bit, but great practice for ring dips) and talked about toes to bar or knees to elbows.

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd then… it was off to the races.

  • 25 Min AMRAP, 2 person teams
    • 20 Hang Power cleans #135/#95/#75/#65
    • 20 Ring Push-ups
    • 20 Toes 2 Bar
    • 20 Front Squat #135/#95/#75/#65
    • 400 M run – Run together as team
    • (if 3 person team, increase reps by 10)
    • Must complete each movement before moving on

Like I said, seemed simple enough. Of course, it wasn’t.

Jonathan and I used a 115# bar for the cleans & squats, he did t2b and I did knees-to-elbows, and we both did ring push-ups and the run. When I say run, the first one was a run and the last two were… walk 200m and run 200m.

My issue with this workout was the lack of rest. You’d think with a partner, you’d get a little recovery time — but that wasn’t the case. And we weren’t the fastest of the teams or the slowest, but the run became my “rest” for lack of anywhere else.

1th9hbWe eventually finished 3 full rounds and got through the cleans, ring push-ups, and 12 of the t2b or k2e’s (3+52). I called it 295 reps, considering each 400m run 1 rep (each round was 81 reps, so 81+81+81+52 = 295).

Breathing was a problem. I was amused because we did the hanging and running hero WOD earlier in the week and I ran 400m five times, with plenty of rest in-between (the hangs became recovery time of 45 seconds to 1 minute), and the runs didn’t feel nearly that bad.

Cleans, we broke up in sets of 5 back and forth. Ring push-ups we did 10 each. T2b/k2e we did 10 each. And the first set of front squats was 10 and 10, second was 10 and 10, third was 10, 5 with a pause and 5 more, fourth was 5 with a pause, 3 with a pause, and 2. The lack of recovery time taxed everything pretty well.

Someday I’ll figure out how to “recover” and run at the same time. Someday.

But I was happy to get through 3+ rounds of that. When Jonathan talked before we started, he thought we’d get through 5 rounds — I predicted 3. We landed in-between. That’s compromise for you. πŸ™‚

Thanks for a challenging workout, Jimmy. πŸ™‚

Team WOD Saturday — Heavy!

Today was a fun team WOD and we had a big turnout — 24 folks showed up today for Coach Jimmy! Myself, Ev, and AJ, were joined by a whole mess of folks including (but not limited to) Kelli & Jamal, Deana, Nick & Lisa, Steve, Brent, Jonathan, Isaac & Nancy, Caleb & Megan, Vanessa, and more!


We warmed up with a 400m jog and then did some across-the-floor work with butt kickers, high knees, knee hugs, Spider-man lunges, and so on. When all that was done, we broke into our teams — I went with Todd & Jonathan today — and then went through some refresher on hang squat cleans.

The workout was an AMRAP for 3-person teams:

  • 25 Min AMRAP
  • 100 Cal row
  • 50 KBS #70/#53/#35
  • 100 m Run together as a team
  • 50 Wall Balls #30/#20/#14
  • 100 m run together
  • 50 hang squat cleans #135/#95

rower5The only change we made was to use a 25# medicine ball instead of a 30# ball (didn’t help, let me tell you). It was kind of a “first come, first served” situation on the rowers vs. assault bikes, so I was very happy that Todd snagged a rower right off the bat.

In the end, we finished one complete round and got through the kettlebell swings as time ran out at 25 minutes, so we did a lot better than I expected. I was a little concerned about the hang squat cleans at the end — not one of my better lifts and 135# was a bit heavy. But though it was tough, it was doable.

Surprised myself in the rowing — I hit a great stride right off the bat and got through 35 calories in 1:15 in my turn. I was moving right along. Didn’t do as well in the second round, but made it through about 20 or 25 I think before I handed off.

That’s a lot more than 135#

70# was heavy for KBS but not awful the way we broke it up (10s mostly). I ran halfway on both of the 100m runs and then walked back to catch my breath. Honestly breathing was the tough part of this one all the way through, but we managed.

Wall balls sucked with a 25# ball, just so you know. I can’t imagine what the 30# felt like. Took me three tries to get a rhythm going and then I only got through 10. Todd and Jonathan got the majority of those.

And those hang squat cleans… Honestly I felt pretty good for a bit. It was heavy, but I was more smoothly moving the bar into the clean and getting under it on the way down into the bottom of the squat. Sure, I was only doing 5 reps at a time (and 3 and 2 in my last two sets) but that was the best I’ve done for a while with this movement, so I’ll take it.

Literally we were talking before we started and thinking that we’d be done with one round in 25 minutes. I think we were done with the first round in 17 or so. We did great. I pushed hard in some spots and Jonathan & Todd did too.

Good work folks… That was a good one! Have a great rest of your weekends!!

Sneaky Team WOD

So nothing much to report for yesterday beyond starting the new nutrition challenge at the box. Sleep killed me automatically out of the gate, since I think I may have accumulated 4-5 hours between Thursday night and Friday morning. Thursday I didn’t get to bed until about 11 and Friday morning my family got up at 4 to hit a 5am workout, so I was messed up on both sides of the equation. Food wise I think I did ok, though I probably didn’t eat enough calories (1600 calories roughly).

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageToday however was better sleep-wise. Crashed about 10:15 and didn’t start stirring until 5, but stayed in bed after my wife headed to work for another hour plus of sleep. Gauging that at roughly 8.5 hours. I was up a few times (all this water we’re drinking really makes you have to pee) — but had blocks of about 2 hours, 5 hours, and 1 or so hours. Better night all the way around.

Got up, had breakfast, and started the day with a team workout at Continuum.

Let’s just say… this one snuck up on us. We started with the week’s warm-up (a minute of jump rope and a minute of jumping jacks still seems like forever) and then broke into teams of 3 (we had a lot of bodies). The workout was written for teams of 2, but Drea quickly figured it out for teams of 3.

Jonathan, AJ, and I teamed up today. We had two bars – one 95# men’s bar and a 35# bar for AJ – we added 30 reps and added another “station” for the resting team members to do a hollow body hold while the other resting member did a plank. One person was always moving.

  • Olympic weightsFor time with a partner (60 reps) or team of 3 (90 reps):
    • Power Cleans #95/65
    • Air Squats
    • Sit-ups
    • Thrusters #95/65
    • Burpees
  • one team member does the movement, one does a plank (and if there’s a third person, one does a hollow body hold)
  • break up the reps however you need

I kicked us off in the order, then Jonathan, then AJ, and we just rotated through the stations. Honestly it wasn’t bad until we hit the thrusters, though my abs were yelling loudly after Thursday’s GHD sit-up and row-fest. High plank plus actual honest to goodness hollow body holds wrecked havoc on my abs.

Much better thrusters than mine. πŸ™‚

At the thrusters, I had a couple of rounds where all I did was 5. And one when I did 10, but Jonathan and AJ did the rest. By that point all my planks were low planks (on my elbows) and hollow holds were knees up, not straight-legged — I was doing everything I could to save my shoulders.

And the burpees. Ugh. I managed to do three sets of 10 pretty quickly, but they were not comfortable at all. πŸ™‚

We finished all 450 reps in 27:05, which was pretty good I thought. We never really stopped moving, though I have to say some of my transitions to and from the floor were a bit slow. Even with that — I’m pleased. Doing 10 burpees in a row was out of character. πŸ™‚

Jonathan really killed the thrusters, knocking out 20 in one go. And AJ hung in with us the whole way.

Since then, we did some grocery shopping, fixed lunch, and are watching a new dog we may be adopting soon. Yeah — just another crazy day at our house.

Great work everybody who came to the team WOD! Nice to see all the faces!