Tag Archives: team WOD

Kalsu, Team Style

When Coach Jimmy throws together a team WOD for Saturdays, we always know it’s going to kick our butts. Today was no different. Ev and I headed in and we were far from alone — Caleb & Megan, Nick & Lisa, Scott, Brian, Bill, Shaun & Stacy, Jordan & Lara, and a few others… there were quite a few of us hopping around like crazy people.

We started with an abbreviated Hinshaw warm-up — butt kickers, high knees, Spider-man lunges, toy soldiers,etc. — and then got right into some thruster warm-ups with an empty barbell. We found our “teams of two” and tried to figure out strategies for “Tag Team Kalsu” as Jim called it. (For regular Kalsu, see here.)

  • EMOM for 17 minutes, teams of 2
    • 5 burpees, both team members
    • max rep thrusters, 135/95#, one team member working at a time
    • team members can alternate during thrusters as needed

So our team-up? Ev and I. She started with 65# thrusters and dropped to 55# after the first minute. I stayed at 95# for the whole workout. And it was the burpees that killed me.Β 

This was a rough one… it started out ok, but after round 6, I began to fall apart. πŸ™‚

These look a lot better than mine did. πŸ™‚
  • 5 burpees each, 5 thrusters (95#), 5 thrusters (65#) = 10
  • 5 burpees each, 4 thrusters (95#), 4 thrusters (55#) = 8
  • 5 burpees each, 4 thrusters (95#), 4 thrusters (55#) = 8
  • 5 burpees each, 3 thrusters (95#), 4 thrusters (55#) = 7
  • 5 burpees each, 3 thrusters (95#), 4 thrusters (55#) = 7
  • 5 burpees each, 3 thrusters (95#), 3 thrusters (55#) = 6
  • 5 burpees each, 3 thrusters (95#) = 3
  • 5 burpees each, 4 thrusters (55#) = 4
  • 5 burpees each, 3 thrusters (95#) = 3
  • 5 burpees each, 4 thrusters (55#) = 4
  • 5 burpees each, 2 thrusters (95#) = 2
  • 5 burpees each, 4 thrusters (55#) = 4
  • 5 burpees each, 3 thrusters (95#) = 3
  • 5 burpees each, 3 thrusters (55#) = 3
  • 5 burpees each, 3 thrusters (95#) = 2
  • 5 burpees each, 3 thrusters (55#) = 3
  • 5 burpees each, 2 thrusters (95#), 3 thrusters (55#) = 5
  • Total = 82 (not 79 as I initially figured)

After those first 5 rounds, I had a hard time recovering enough to push forward in the next round. And we started alternating after round 6 until Ev pushed the last round to get a few extras. She was very consistent on burpees and I got slower and slower. πŸ™‚

So 85 burpees each and 82 combined thrusters in 17 minutes is 167 total reps, so nearly 10 reps every round. Not a bad pace. I was glad we pushed the first few rounds — we got 46 thrusters in the first 6 minutes and 36 in the next 11 — we definitely fell off quickly!

Great work everybody! And thanks Jimmy for a great challenge!Β 


Jimmy’s Team WOD

In the “strange but true” category of Saturdays during soccer season, Ev and I made it in this morning for a team WOD. She actually went earlier as well, but didn’t stay for the gymnastics WOD today so we could go together at 10.

We got there and saw quite a few people heading out after the gymnastics WOD with Drea on our way into the parking lot. Apparently nobody wanted to stick around for Jimmy’s team WOD. πŸ™‚ Silly us, we went in anyway — but we weren’t alone – we had Zac (great to see him!), Shaun & Stacy, Brent, Nick, and Robert joining us. πŸ™‚

jumping-jacks-5JBrue-clipartAfter we all chatted a bit (team WODs do get to be a bit of a social hour every now and then, and that’s fine by us), we did a mess of warm-up movements:

  • Ran 200m
  • Jumping jacks
  • Air squats
  • Jumping squats
  • Burpees

From that point on it was just finding our teams of two for the WOD. Robert and I paired up. Zac and Shaun, Brent and Nick, and Ev & Stacy were the rest of the teams.

The workout was:

  • 5 rounds for time
  • 5 Rds
    • 50 KBS 70#/#53/#35
    • *40 KB/DB Thrusters #70/#53/#35
    • *30 Lunges w/DB or KB overhead
    • 20 GHD situps
    • 400 M run
    • *Use either KB or DBs to complete. Β One in each hand

dumbbell-thrustersRobert and I did the following:

  • 45# kettlebell swings – alternating sets of 15 and 10 to get through these
  • 35# kettlebell thrusters (though my last 15 were just front squats with the KBs on my shoulders) – we did these in sets of 5 or 10
  • Mostly unweighted overhead walking lunges in sets of 15. Robert started with 8# dumbbell overhead walking lunges but soon saw the wisdom of going without. πŸ™‚
  • GHD sit-ups on the floor with an abmat (mostly split 10/10 but I did one set where I did all 20)
  • 400m “run” – some running, some walking. πŸ™‚

This one was spicy, I have to say. The KBS were fine, but the thrusters were awful and there’s just something about even unweighted walking lunges that torques everything in my body. But we worked our way through slow and steady. πŸ™‚

Thanks Robert for being my partner and great work everybody! I think Zac & Shaun and Ev & Stacy made it through all 5 rounds and Stacy talked Nick into doing another round after Brent had to dodge out about 11. Everybody was moving right along. πŸ™‚

We’ll miss next weekend’s team WOD, but should be back more consistently the weekend after that. Thanks for a spicy one, Jimmy!

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™‚

Team WOD with an interesting mix…

We had no soccer today, so Ev and I made it in for team WOD Saturday! Woo! Coach Isaac was there to whip our broken bodies into shape — and we were joined by Caleb, Heather, Lisa, Katie, Nick, and Stacy. We started with part of the Hinshaw warm-up — laughing and moaning the whole way because we were all sore from the rest of the week.

Once THAT was done, it was time to pick a workout — and we had two choices. Though we chose one, the other one somehow became the buy-in — so I’m not quite sure what happened and we may have been bamboozled. πŸ™‚


Team-wise it was me and Ev, Caleb & Heather, Stacy & Max, Lisa & Katie, and Nick sat out to do some mobility work.

So what did we do?

  • Buy-in
    • 10 rounds (one team member goes through the complete round, then the next, until we get through all 10)
      • 8 wall balls
      • 4 power cleans
      • I used a 95# bar and a 20# ball,Β Ev used a 75# bar and a 8# ball
  • Main part
    • 400m medicine ball carry
    • 40 push-presses
    • 40 front squats
    • 40 partner med ball sit-ups
    • 300m-30-30-30
    • 200m-20-20-20
    • 100m-10-10-10
    • I used a 95# bar,Β Ev used a 55# bar,Β and we used a 20# med ball for the whole thing.

my-shoulders-are-on-fireHow did it go? Not horrible, but my shoulders were burning long before we were done!

Amazingly my wall balls felt great. Much better than the power cleans.

Push press and front squats weren’t horrible. Some rounds were better than others. We broke into 5 or 10 rep sets and worked through each round. We walked most of the medicine ball carry. And the sit-ups were fine. πŸ™‚

We were done in 33:05. Not too bad. We were done about the same time as Lisa & Katie. Caleb & Heather smoked us all by about 5 minutes. And Stacy & Max did awesome finishing just after us.

When we were all done — apparently we weren’t done ENOUGH because Caleb & Isaac cooked up a plan to get everybody to do a round-robin of burpees. We stood in a circle (Isaac and Nick too) and just went around the circle with everybody doing a burpee at a time for 5 minutes. No idea how many we did, but it wasn’t as bad as I thought.

Clearly I can manage a single rep at a time. πŸ™‚

Thanks Isaac and great work everybody!

Team WOD Saturday plus Monday

We get another twofer today. πŸ™‚ I worked out on Saturday morning at Team WOD with AJ because her game got moved to later in October — and then I started the week with a Monday workout. Can’t say I moved much in-between, but hey. πŸ™‚

Team WOD

We had a small but solid contingent at Team WOD on Saturday with Coach Isaac. AJ worked out with Carrie, Katie, and Carrie’s neighbor. And I worked with Brent & Nick. Caleb, Shaun, and Stacy worked together and there was another group as well.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upIsaac started with two “fun” warm-ups… The “circle up with PVC pipes and shift left or right” game. If a PVC pipe fell, we did 3 burpees. And then we did a partner warm-up where one partner sat on the floor and extended their arms while the other partner jumped over one arm, their legs, and the other arm, counting that as a rep.

I will admit — I stepped over AJ’s arms and jumped over her legs — and when it was my turn, I laid on the floor so she could just jump over me on the floor. I don’t trust my own jumping abilities and didn’t want to be responsible for breaking AJ. πŸ™‚

After that, we grouped up. Nick & Brent were kind enough to have me in their group and I don’t think I slowed them down too much all things being unequal.


run-thought-they-said-rumThe workout was:

  • Run 800m (entire team)
  • 150x Box jumps 30/24/20 inch
  • 75x Push press #135/#95
  • 125x Pushups
  • 125x Situps
  • 150x Overhead walking lunge steps #45 or #35 plate
  • Run 800m (entire team)

We did 24″ box jumps or step-ups and I only did a 95# bar for push press and a 25# plate for overhead walking lunges, but hung in for the most part.

We finished in 33:51.

  • They set a great pace for the first 800m jog, which meant I never actually stopped — that’s a first. Usually I stop somewhere. That wasn’t the case on the second 800m but I only walked a portion. πŸ™‚
  • Box jumps were all step-ups for me to the 24″ box and they felt ok in sets of 10 or 15
  • Push presses with 95# were good – two sets of 10 and one of 5
  • Push-ups, I did sets of 10 – they did longer sets, but I did what I could. πŸ™‚
  • Sit-ups, I banged out 25 reps two or three times
  • Overhead walking lunges, I did four sets of 15 steps with the 25# plate and they did the rest – not my favorite movement

Big thank you to Brent & Nick for slowing down a bit for me – they usually fly through this stuff. πŸ™‚ It was a good workout!

Monday, Knee Raises and Wall Walks

This morning we had a pretty good class for Coach Drea – Lara, Melissa, Melissa S, Carrie, and Dave.Β  We did a couple of rounds of:

  • 90 seconds of single-unders (double-under practice in the second round)
  • 30 second hollow body hold
  • 10 inchworms (was supposed to be a push-up at the bottom — oops, I didn’t push-up)
  • 5 v-ups (mine were more like knee tucks)
  • 10 PVC pass-throughs

toes-to-bar-big-shoesAnd then… Drea had Lara demonstrate some of the variations for handstand walks and toes to bar. We did a few of each modification along the way.

The workout was:

  • 10 minute AMRAP
  • Performance
    • 10 toes to bars
    • 25 foot handstand walk
  • Fitness
    • 10 hanging knee raises
    • 2 wall walks

Some days I can do T2B, but today wasn’t one of them. I did attempt a few and got my feet to the bar on a few of those, but mostly I decided that attempting knees to elbows was probably a better approach. Wall walks were harder than they should have been today, but I managed the 2 per round slowly. πŸ™‚

Ultimately I got through 5 rounds, so I’ll take that. Not a bad Monday workout. πŸ™‚

Now… back to work! Good work everybody!

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!


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!

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.


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!