Tag Archives: team WOD

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!

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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.

KendrickClean_zpsea22d368
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!!

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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.

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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!

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.

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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!

Gymnastics plus Team WOD equals Tired

So this morning I had the opportunity not only to attend Coach Nicole’s gymnastics class (my core will be sore) but attend a Team WOD put together by Coach Clare. (And then I sat through the 2 hour 45 minute running time of Blade Runner 2049, but that’s a topic for a different blog.)

I was able to attend both with AJ today, which was cool. She’s had so much going on with soccer over the last few weeks that she hasn’t had many opportunities to WOD with us, so that was great. Plus it gave her an opportunity to meet Nicole!

Unfortunately she may have banged her head while at an all-day party for a friend’s birthday up at Great Wolf Lodge, so we think she may have a minor concussion — which came into play later.

Gymnastics Class

There were quite a few of us for Nicole’s class — Clare, Clara, Stacie, Deana & Marino, Carrie, Caleb & Megan, Jed, and Adi.

We started with some fun stuff. We started in two teams and did a kettlebell relay race where each person got into a plank and touched a line of kettlebells with each hand (one at a time), scuttling sideways, then did a bear crawl to a cone, and ran back. It was entertaining. πŸ™‚ (Here’s an example from Youtube!)

Plank_M_WorkoutLabs

From there we did a few other movements, like holding a good plank for 1 minute, 48 seconds, and 36 seconds, with a 30 second Jefferson curl hold, and a decreasing rest (1 minute, 48 seconds, and 36 seconds funny enough).

And then we moved to the rig to do some “hanging around” — hanging from the bar in an active shoulders position for a 3 count, then putting your feet into a 45 degree hold for another 3 count, and then a 90 degree hold for a 3 count (or holding your knees up, which is what I did). I had a hard time showing AJ how to pull those off, so Nicole came over and helped.

supermanAfter that we did a Superman hold with 5 cat/cow’s and a rest, in the same 1 minute/48 seconds/36 second pattern we did with the plank/Jefferson curl/rest combination.

We did a bit of ring dip work, trying to focus on getting our shoulders into the proper place with our elbows up… That was entertaining. I definitely felt it in muscle groups I’ve not felt it before — especially my pectoral. Not sure I have that down yet, but it gives me somewhere to start.

Lastly we did some push-up work, because apparently we have a lot of push-ups to do on Friday. It was interesting to see the “snake” method vs. the butt-up method shown. Mine were ok, but they always give up eventually — so it was good to see some scaling options to change the angle — i.e. to weight plates (she used two 45#s), a weight bench, or a plyo box.

Team WOD

And that was it today for that. Of course, we couldn’t just let it be… No, we had to do the team workout as well — and I set myself up for that one by roping in Robert as well. πŸ™‚ (I felt a little bad that I think Adi thought we would be on a team together — using a 70# kettlebell for part of the workout– but he ended up going with another team and did great.)

assault-bikeSo we started the team WOD with a little competition… Devil’s Tricycle to Devil’s Tricycle. Two pairs would face off across from one another with a poor, unsuspecting foam roller in the middle. The breeze blowing from the assault bike would push the roller towards the competition — and the one who got it all the way across won.

We’ve done this before, but it was entertaining. I went vs. Brent and the damn roller didn’t move for what seemed like minutes, but it was only seconds. And eventually I ran out of steam and Brent got the better of me. Caleb went vs. Darcy with some help from Larry… AJ went vs. Adi with a bit of help.

It was a hoot.

2013-thrusters-combinedAfter that, we did some thruster refresher work with a PVC pipe before we broke into our teams and started gathering equipment. It was me, Robert, and AJ on a team, but we were far from alone. I think we had 6 or 7 teams all together.

We needed:

  • A kettlebell (we had two — a 55# for Robert and I and a 25# for AJ)
  • An empty barbell (45# for Robert and I and a 15# trainer bar for AJ)

kettlebell-swingItems in hand, we tackled the WOD in question:

  • Teams of 3
  • 100 KBS 53/35
  • 400m run
  • 100 barbell thrusters 45/35
  • 400m run
  • 80 burpees
  • 400m run
  • 100 barbell thrusters
  • 400m run
  • 100 KBS

Yes, this was going to be a doozy. Running and lots of reps. Yay? πŸ™‚ And, to make matters worse, Clare added the following to the workout:

  • While a member was doing KBS, another member had to do air squats (and the third could rest)
  • While a member was doing thrusters, another member had to plank (and the third could rest)
  • Burpees we could arrange however we wanted, together, separately, or sequentially…
  • And all three team members would do the run together.

That said, we started out with the best of intentions, but AJ’s headache got worse after the KBS and some air squats, so we had her bow out. She squeezed in a few more planks later on, but that was fine.

burpees-suck-white-e1415664950623We did:

  • 100 KBS
  • 100 thrusters
  • 80 burpees (these were no fun)
  • 66 thrusters
  • 66 KBS

And we did a lot of walking. There wasn’t a lot of rest for the two of us, so we used the “run” as our rest. πŸ™‚

Great work Robert! AJ’s head felt better later, but we’ll keep an eye on her just in case. And we all survived in the beautiful weather today.

So thank you Coaches Nicole & Clare for the fun workouts today. Definitely a challenge.

And somehow I managed to not fall asleep (much) during the movie! Have a great weekend folks!

Last Team WOD for a Bit

Soccer season is upon us, making team WOD Saturdays a bit less of an automatic thing, which makes me sad. However, we shall enjoy them when we can, like today. πŸ™‚

Today the girls stayed home, but Ev and I headed in to join the madness. Coach Clare was there to lead the troops and we had Monica & Dan, Deana & Marino, Shaun, Brent, Larry, Logan, Caleb & Megan and their crew, Austen, Adi, Robert, and a few others.

We started with a 400m run and a brief round of stretches before moving into some PVC pipe work for power snatches. But that didn’t take long and we were getting equipment to the floor pretty quickly after that to get moving!

  • AMRAP
  • Teams of 3
  • AMRAP 15 – rotate after each row
    • Athlete 1: 250m row, Athlete 2: Box jump overs 30/24″, Athlete 3: Deadlifts 135/95#
  • THEN
    • Team “Randy” (75 power snatch for time 75/55#) – 1 person works, 1 does OH weighted lunges, 1 rests

20170916_105917Robert, Ev, and I teamed up today and woof. We were done in 21:57 but worked our tails off.Β The first 15 minutes was the hardest I think. No rest as we just rotated through the three movements. Robert started us off, I did deadlifts, and Ev did box step-overs (we did 20″ box jumps or step-overs, but left everything else at the prescribed weights).

  • 27 deadlifts + 17 box jumps/step-overs = 44
  • 30 deadlifts + 18 box jumps/step-overs = 48
  • 29 + 14 = 43
  • 20 + 12 = 32
  • 28 + 20 = 48
  • 27 + 19 = 46
  • 20 + 14 = 34
  • 20 + 19 = 39
  • 27 + 20 = 47
  • 12 + 16 = 28
  • Total reps for 15 minutes: 409 (27 or so reps a minute)

Then we did the power snatches + weighted lunges where someone would rest. After swapping out weights on the bars, we were done with everything in 21:57, so about 6 minutes for that.

The second part was a little easier I thought, just because of the brief rest. But the OH lunges were awful. I stopped using a 25# plate pretty quickly because my legs were fried and just did lunges, which were a little easier. But either way, I wasn’t moving fast.

We watched Brent & Dan burn through this in about the same time we did, but in a team of two. They were flying and doing 30″ box jump overs. Crazy.

Great workout from Clare. A little bit of everything and no running. And not a 45-60 minute workout. I’ll take it. πŸ™‚

And not bad for my 5th workout of the week. Last week I did 6 and that was about my limit. 4-5 would be ideal because I get some recovery time in there.

Hope everybody has a great weekend!!

Sneaky Team WOD Kicked My Butt

Like most weekends during soccer season, I never have a clue whether I’m going to be able to make it to the team WOD at Continuum until I’m actually inside the building. Today was one of those days.

Mickey finished her game at 9:40 and had plans with a friend afterwards that didn’t involve me, so I drove straight to the box with my gym bag in hand. Arrived at 10:01, changed out of my jeans, and started prepping for the insanity that Coach Jimmy had in store for us.

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Robert was already there and ready to be my partner for the day. We also had other brave folks like Caleb & Adi, Brent & Nick, Darcy and her friend, and Clare & Carrie.

We started with a light jog, then did Jimmy’s warm-up inside — butt-kickers, high knees, toy soldiers, the works. Then it was time to scope out some floor space for a plyo box, a barbell, and a wall ball.

blake-richard-verdoorn-20063
Photo byΒ Blake Richard VerdoornΒ onΒ Unsplash

Today’s was a workout in two parts. The first part we “waterfalled” into — one partner started, then when they finished a part the other partner would go, etc. We decided to take the rower instead of the assault bike and Robert kicked things off.

  • 30/25 Cal Row
  • 25 Wall Balls 20/14#
  • 15 Power Snatches 115/75#
  • 10 Burpee Box Jumps 24/20″
  • 5 Squat Clean Thrusters 115/80#

After the rest of the madness this week, I suggested that perhaps Robert and I lower the weight from 115# to 95#, so we did that. And though he did 24″ box jumps with his burpees, my knees were telling me that 20″ step-up-and-overs was just fine.

I was already feeling it by the wall balls, if I’m being honest, but we finished all of that in about 10 minutes or so and then moved into the second part of the workout:

  • 100 Cal Bike/row and 60 Power Cleans 115/80#
  • 100 Cal Bike/row and 40 Push Jerks 115/80#
  • 100 Cal Bike/row and 20 thrusters 115/80#

Again, we stuck with the rower and a 95# barbell. And this part royally kicked my ass. I’m not going to sugar coat it.

Olympic weights

We traded off every 15/25/or 30+ calories on the rower. Robert was much more efficient than I was there, so he chewed through that pretty steadily. But holy cow, you never really got a chance to recover.

Power Cleans, I think we divvied up pretty evenly. Push jerks, he did 28 and I did 12. And thrusters, we both took 10.Β The only movement that felt even remotely “ok” was the push jerks.

At the end, after 42 minutes, I was pretty much dead. But I didn’t know how dead until I got home. It didn’t take long for the “crossfit cough” to kick in.

We chatted for a while and everybody cleaned up and headed out. I stopped by Starbucks for an “Iced Dirty Chai with Almond Milk” and got home about noon, where I simply sat on the couch and took my shoes off. I believe I stared into space for a good 20 minutes.

A little while later, I went and lied down thinking “maybe a 20 minute nap will help.” Um, no. I pretty much crashed from 12:30 to 2. I’m still feeling it in my lungs.

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So here’s my theory.

The continual rowing never provided an opportunity for recovery time. Some folks can “recover” during a run or the row, but I haven’t quite managed that feat yet. As a result, when I hit the next movement, my body was already at a high breathing & heart rate and I couldn’t calm my system enough to approach things as rested I would have hoped.

The only way to fix the issue there is to get to a point where I can “actively recover” during some of those cardio-based movements like running or rowing. Just not sure I’m going to get there. πŸ™‚

The other part of the issue was this was my fifth workout this week. I only took Wednesday off (was kind of bummed I missed “Cindy” actually). I’m guessing I may be pushing my limits again!

This was a killer workout, Jimmy. Thanks for that. πŸ™‚

Labor Day 2017

This past weekend has been a blur as we drove more than 150 miles round-trip to and from Aurora over three days for six separate soccer games for our two girls. It was a rough weekend for them, but Ev & I both managed to hit the two team workouts this weekend. The one on Saturday first and then the one on Labor Day with Coach Larry.

1vbtxdWe were surprised by the turnout on Monday actually, but it was awesome. I don’t know how many folks were there but we had probably ten or more teams of two people hopping around, so that was great. The only bad thing was the smoke that was in the air from the wildfires in the west and northwest that was blowing into Colorado skies. It’s been a while since I’ve seen that much smoke in the air and it not be from a Colorado wildfire, so I hope everybody in California, Montana, and elsewhere stays safe.

We started with a 200m jog and Jonathan was kind enough to be my partner and Evelyn paired up with Danielle. We did a good amount of warm-up with a PVC pipe and a wall ball, but I’ve spent enough time in the sun and with limited sleep I don’t remember exactly what. πŸ™‚

But the workout was a good one…

  • 1tjdsfTeams of 2
    • 400M Med Ball Carry (20/14)
    • 50 Push Press (95/65)
    • 50 Front Squat (95/65)
    • 50 Med Ball Sit-Ups (20/14)
    • 100M Med Ball Carry (20/14)
    • 40 Push Press (95/65)
    • 40 Front Squat (95/65)
    • 40 Med Ball Sit-Ups (20/14)
    • 200M Med Ball Carry (20/14)
    • 30 Push Press (95/65)
    • 30 Front Squat (95/65)
    • 30 Med Ball Sit-Ups (20/14)
    • 300M Med Ball Carry (20/14)
    • 20 Push Press (95/65)
    • 20 Front Squat (95/65)
    • 20 Med Ball Sit-Ups (20/14)
    • 400M Med Ball Carry (20/14)
    • 10 Push Press (95/65)
    • 10 Front Squat (95/65)
    • 10 Med Ball Sit-Ups (20/14)
  • *Both partners run together alternating who carries the ball.
  • *Both partners do sit-ups passing the ball on each rep.
  • *The rest of the workout one partner rests while the other works.

Jonathan and I did it with a 20# medicine ball and a 95# barbell and went to town. The first 400m med ball carry was the quickest and we slowed way down after that. But we didn’t slow down much on the push press, front squats, or sit-ups.

When all was said and done, our time was 40:25. And Ev & Danielle finished in 45:19.

The worst part for me was the front squats, but by the end my push presses looked bad enough I had two separate coaches (Nicole and her husband) helping me out. And Larry didn’t shirk in his duties either, giving me grief about elbows in my front squats and push presses, plus some “assistance” with a med ball sit-up when I wasn’t fully extending the ball over my head. πŸ™‚

Honestly it was a solid workout, but I was glad to be done when we finished. πŸ™‚

Hope everybody had a great Labor Day weekend!