Tag Archives: team WOD

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.


The day started with my writing “seminar” at the box, with an attendance of one. 🙂 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. 🙂

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. 🙂

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.


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. 🙂

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.)

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. 🙂

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. 🙂 And, as I said, AJ did awesome on the bike with KB. 🙂

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. 🙂

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
    • 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. 🙂

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

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. 🙂

kettlebell-swingWe grabbed equipment and tackled this workout:

  • For time, 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. 🙂

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

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

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

Did I really volunteer to run first?

It’s Easter weekend, but we managed to squeeze in a team workout this weekend before the rest of the holiday madness hit us. Plus, we had beautiful weather – about 50 degrees with lots of sun and not a lot of wind.

AJ, Ev, and I headed in this morning and were joined by a bunch of folks – Drea was there leading the charge and we had Jimmy, Brent, Lara, Nick & Lisa, Reagan & Brian (Reagan’s Dad), Karen & Larry, Jonathan, and a few other folks. A fun crew as per usual.

Reagan was finishing up a workout involving GHDs and ring muscle-ups when we arrived – and she’s a beast. There’s no question she’s going to kick butt at CrossFit Games Regionals this year. 🙂

This was Reagan Henry at the CrossFit Games 2017 competing. She’s going to kick butt this year as well! (We love it when she and her family come to town because they’re awesome and very nice folks!)

Jonathan and I were all set to team up, but as we started the warm-up, she wanted us to go in mixed pairs. So Jonathan and AJ worked together and Ev and I worked together, which was fine.

The warm-up was 2 rounds of:

  • 200m run
  • 30 seconds of jumping jacks
  • 30 seconds of goblet squats (I used a 35# kettlebell)

And then we did some broad jumping across the gym floor. (Mine was more like a stuttering frog than anything else, but hey… I got a few in anyway.)


From there, it was just a matter of grabbing some equipment. We needed a plyo box and some space for handstand push-ups, and Ev grabbed a rower. Life was good. 🙂

The workout was:

  • 20 min AMRAP, 2 person teams (male/female)
    • 150m row/100m run
    • 10 box jump overs 20″
    • 10 handstand push-ups (10 hand release push-ups)

box1We decided to just alternate movements as long as we went through — so I started with the run (Yes, I volunteered – weird, isn’t it?), she did box step-overs, and I did 10 strict handstand push-ups to two abmats, then she rowed 150m, I did box jump overs, and she did push-ups. We just kept alternating that way through the whole thing.

There were a couple of rounds where she ran, but mostly Ev rowed and we just chugged on through. A few rounds in I started doing step overs instead of box jumps, but I kept up with the 100m runs and strict HSPUs for the duration, which made me happy. A few of my HSPUs might have been less than perfect, but I was glad to have the abmat beneath my head for the workout instead of the floor!

We definitely weren’t breaking any land speed records, but we got through 11 full rounds and into the 12th (150m row + 4 box step overs), so not too shabby. AJ & Jonathan made it through 16 rounds + 3, so they were moving fast.

I hope those folks who made it to Pick It Up for the Easter workout had a great time! We were just happy to get ONE workout in today. 🙂

Happy Easter folks and great work today!

Post-Open Team WOD

So there was a bit too much celebrating after getting 18.5 done last night. I won’t lie. Made getting up this morning a little rough!

However… Ev, AJ, and I headed into Continuum for today’s Team WOD and were not disappointed. We were joined by Drea & Jimmy, Lara, Bri, Vanessa, Brent, Steve, Mike, Nancy, Lisa, Megan & Evan, and a bunch of other folks. Was a good turnout after the night before!

always-warm-up-thoroughlyWe started with a little warm-up:

  • 2 rounds
  • 50 single-unders
  • 10 PVC pass-thrus
  • 10 light Kettlebell swings
  • 10 light Kettlebell front squats

And then we did some skill work with burpees, sumo deadlift high pulls, and one or two other things. We were pretty ready to go by the time we were done.

The workout was in teams of 3:

  • For time
  • Run 800m carrying 45# plate
  • 75x Wall balls
  • 75x Burpees
  • 75x Sumo deadlift high pull (95/65#)
  • 150x Squats
  • Row 1500m

t-rex-hates-wall-ballsEv, AJ, and I made a team and swapped the row and run, choosing to start with the row and end with the “run.” And I have to say we did pretty well, finishing last at 30:42 but finishing.

  • Wall balls were pretty consistent – 10# wall balls for Ev & AJ; 20# wall balls for me
  • Burpees weren’t too bad for me – I felt able to bounce down and up with two legs each time, doing sets of 10 or 15
  • SDHP was at 95# for me, 35# for AJ, and 55# for Ev. We did pretty well with these and I even did 5 extra reps because I lost track of where we were with numbers 🙂
  • Squats were squats, knocking those out in sets of 20 or 30 was decent
  • We split the row into three 500m rows and my rotation I think I was done in about 1:48 or so.
  • The “run” was most definitely a leisurely stroll as we made our way around the 400m course twice, passing the weight back and forth as needed

And then afterwards we helped move everything away from the walls so they could repaint over the weekend. I look forward to seeing how it all turns out!

Great work everybody this morning! Was a fun workout that didn’t involve the rig or handstand push-ups. Bravo! 😉

Catching up with the last few days

There are weeks and then there are WEEKS. Apparently the last few days got lost in the shuffle of madness that is our lives, so it’s time to catch up a bit.

Team WOD Saturday (St. Patrick’s Day)

If you know me, you know I like food — especially on two days of the year: Thanksgiving and St. Patrick’s Day. So the first thing that happened on Saturday was to get our corned beef in the crock pot along with a couple of Killian’s Irish Ales from Coors. I’ll drink them in a pinch, but they’re perfect for cooking corned beef all day in the slow cooker.

liftarn-Laughing-leprechaun-800pxOnce we were done there, we headed in for the day’s Team WOD. I had to work off some calories before I actually got them in my belly. And we did that in spades.

We had a great turnout and broke into teams of 2 and 3 after the warm-up. I worked with Ev and Jonathan and we tackled the WOD that Drea put together:

  • 3 person team, 1 person working at a time
  • 150 push ups (knee push ups, elevated push ups)
  • 25 rope climbs (lay to stand rope climbs)
  • 150 squats
  • 50 handstand pushups (pike push ups)
  • 100 wall balls #20/14/10/8
  • 400m sled push #200/100

There were enough folks that we staggered where folks started in the rotation of movements. The three of us started with the handstand push-ups and ended on the squats.

29388352_1722341611181446_811669430768500736_oTook us nearly 30 minutes to knock this one out (28:25) and there were a few doozies in there.

  • The HSPUs after Friday’s attempts at 18.4 were a bit spicy in spots, but I was happy to have a couple of abmats under my head when I banged out about 20 strict HSPUs with my head just brushing the mat.
  • Wall balls were wall balls. Ev started with a 20# medicine ball and was happy to transition back to the 14# ball. 🙂
  • The sled push… Damn this was the hardest part of the whole thing for me. I pushed the 200# sled myself for part of it, but that turned out to be a bad idea. My calves and hammies were ticked. It took a bit of convincing before I helped Jonathan & Ev push that damn thing a couple of times – but we did eventually get done.
  • Push-ups were spicy in spots too. I did a mix of reps from my knees and not from my knees. Jonathan did the majority of these as I recall.
  • The rope climbs weren’t bad. I mixed a bit of jumping and locking my feet with the lay-to-stands and we worked our way through those.
  • And then there were the squats. Again, a little spicy but not awful.

It was a fun day. And then I went home and consumed far too much soda bread and butter, a couple of adult beverages, and a great plate of corned beef, mashed potatoes, and cabbage. It was delicious as always. 🙂

We ended the day by playing games at a friend’s house until after 10pm. So yeah. Definitely a fun day.

Monday’s 5 Minute Liftapalooza

Sunday was another crazy day, but I made it in for the Monday 8:30 workout with Coach Drea. We had a 5 minute liftapalooza. 🙂 It was me, KB, Logan, Carrie, Dave, and Melissa.

sports-fitness-body-building-iron-161557.jpegWe started with a new warm-up:

  • 2 rounds
  • 1 minute of jump rope (singles first round, doubles (haha) second round)
  • 10 banded good mornings
  • 10 inchworms (no push-up first round, push-up second round)
  • 10 single-leg deadlifts
  • 10 scorpions, alternating sides

Barbell_DeadliftAnd then we did some warm-up with deadlifts and push presses. Why? Because we were doing this workout:

  • Complete as many rounds as possible in 5 minutes of:
    • 3 deadlifts
    • 7 push presses
  • Performance: Men – 185# deadlift, 85# push press, Women – 125/55#
  • Fitness: Men – 115/45#, Women – 75/35#

This was spicier than I expected, to be honest. I started strong and banged out two rounds at performance weights, then paused. Banged out two more, then paused a little longer. Banged out two more, pausing even longer. Then banged out one, paused, and another — and tried to push into the 9th round.

Made it through 8 rounds plus 4 reps. Not too bad. Everything felt pretty good, though I was definitely feeling it. Not sure if it was a matter of breathing or pacing, but my pauses got longer and longer as I went on. I really should have made it through that 9th round! But oh well. Was a fun one. 🙂

Tuesday –  Let’s meet “Kelly”

Nothing like having one of the “girls” in the middle of the week to keep things interesting. “Kelly” is not one that I had done before, either.

Today was a mess and I wouldn’t have had a chance to get into the box today if not for Ev being able to get AJ to her soccer practice this evening. So it worked out I could slip into the 4:45 class with Coach Isaac and the gang. We had Marino & Deana, Steve, John, and Katie.

always-warm-up-thoroughlyWe did a slightly different warm-up today:

  • 2 rounds of
  • high knees
  • toy soldiers
  • butt-kickers
  • walking lunges
  • and a 100m run

I forgot the walking lunges the first round, but caught it on the second.

What is “Kelly”? (There’s some great detail about this one at WODwell.)

  • 5 rounds for time of:
    • Run 400 meters
    • 30 box jumps
    • 30 wall-ball shots
  • Competitor — Men: 24″ box, 20# ball; Women: 20″ box, 14# ball
  • Performance – same parameters except only 4 rounds
  • Fitness – 3 rounds of 400m run, step-ups, and squats with a 20″ (men) or 16″ (women) box

Yay running?

kellyThen we did a little talking about box jumps (even did a few broad jumps and box jumps to get warmed up a bit more) and wall balls (and did some more work with the med ball) — and then we got started.

We had a hard stop at 35 minutes on this one, which I knew was going to push me a bit. Running (*gasp*) really isn’t my thing — and he told us that if we couldn’t do a 400m in 2 minutes that we needed to scale the run.

So how’d I do with this one?

  • 400m run (1:56)
  • 20″ step-ups x30
  • 20# wall balls x30
  • 400m walk and same reps for every round after

I honestly don’t remember if it was 32:24 or 33:24 when I finished, but either way I was under the time cap. Barely. 🙂

finished-lastI was planning on doing box jumps when I started. I can do 20″ and 24″ box jumps, but after the first run I knew my knees were not going to let me do that for long so I scaled to step-ups as soon as I came in.

Wall balls I did in sets of 10 or 5 for the most part and did ok once I got going. The first rep is always the hardest — until the last few anyway. 🙂

This was a good workout. I’m sure we’ll see Kelly again. And everybody did awesome. John smoked us with 5 rounds in under 30 minutes. He kicked butt. 🙂

Someday I’ll figure out how to run better – but in the meantime, I was happy to get that one 400m run done in under two minutes. 🙂

Great work everybody!!

Six in a Row?

Some weeks it just works out that I get to spend more time in one of my favorite places. This was one of those weeks. Monday afternoon and Tuesday morning. Wednesday afternoon and Thursday morning. Friday night with 18.2 and today with a team WOD. Yeah, I may be a little sore, but I’ll be good to go come Monday again. 🙂

Today’s workout was written up by Coach Larry and it was a good one to take advantage of the beautiful weather we had this morning. We all might have been a little slow (except for Brent, who ran hard every round it seemed), but we survived. 🙂

Ev, AJ, and I headed in and were joined by Caleb & Megan, Austen, Deana & Marino, Stacy & Shaun (and Stacy’s sister), Nick & Lisa, Jonathan, and Brent. Not sure if I missed anybody, but I was a little surprised by the fact the had so many after 18.2 last night. Was a fun crew. 🙂

keep-calm-and-amrapWe started with a modified version of the warm-up we did all week and added some running drills, but were pretty soon off to the races.

  • 30 Minute AMRAP – Teams of 2
    • Partner A – 400M Run
    • Partner B – Shoulder to Overhead (135/95)
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Back Squats
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Sit Ups
    • Switch and repeat
    • Partner A – Run 400M
    • Partner B – Box Jumps (24/20)
    • Switch and repeat

Jonathan and I tackled this one together. We initially were going to go with the 135# shoulder to overhead but I convinced him to drop it to at least 115# after a brief attempt at three reps. 🙂 I think Marino & Shaun were doing it with 95# and that probably would have been the better plan. 🙂 Ev & Lisa worked together and AJ worked with Austen. And there was one team of three I think.

7TaonKRbcI started running because that’s one of my least favorite things to do, so I might as well get it over with. 🙂

  • Run 400m, Jonathan did 22 s2oh
  • Jonathan ran 400m and I did 24 s2oh
  • I ran and Jonathan did 38 back squats
  • He ran and I only got through 23 back squats. My hamstrings were singing by that point. 🙂
  • Then I ran and Jonathan did 69 sit-ups
  • He ran and I did 65 sit-ups
  • I ran and he did 39 24″ box jumps
  • He ran and I did 42 20″ step ups
  • And then we started over…
  • I ran and he did 23 more s2oh
  • He ran with about a minute left and I got through 10 more reps
  • Total reps in 30 minutes = 355

Now, I’m not going to lie. I ran the entirety of the first 400m and did some combination of walk/run for every other lap. 🙂 But other than that I felt like I hung in with everything but back squats. Apparently the 55 dumbbell squats I did last night may have caught up with me a bit. 🙂

Anyway… We did great. Everybody kept moving and that was really the name of the game. By the time we were done, Drea & Jimmy were there, along with Todd. I

We watched Nick & Todd take on 18.2 while our friendly neighborhood chiropractor put us back together. Yeah, it was a good day.

Thanks for a good workout that got us out in the sun today Larry! And great work everybody!