Tag Archives: team

Happy Thanksgiving 2017

Usually my favorite day of the year, I’m struggling a bit today. So it was good to get some sweat in with our Continuum family before the holiday festivities start. We had a good 30 people in attendance, so it was great to see all the enthusiasm. πŸ™‚

Jimmy had an interesting pairs workout for today. We started with a bit of the normal warm-up we’ve had this week and then did some air squat drills just to make sure we were ready for wall balls.

  • fatmanwithturkey-800pxThe Hunt and Gather, 2 person teams
    • The Hunt:
      • For workout you will need
      • 1 KB 53#/35#
      • 1 45#/25# plate
      • 1 Med Ball 20/14
      • Scale weight as needed
    • 20 MIN AMRAP
    • At 3,2,1…GOΒ Both Teammates will Run, Jog, walk 400 M with all equipment (kettlebell, plate, med ball) andΒ then perform the following AMRAP triplet:
      • The Meal
      • 9 Wall balls
      • 9 Box step overs w/plate
      • 9 KBS
    • ***Keep track of your rounds using poker chips. At the end of 20 Min count your poker chips and come see Jimmy for Desert
    • Desert
      • Random movements will be given on cards that you and your partner must complete.

Happy-Thanksgiving-Typography-Black-No-Background-800pxMickey was my partner, so we did the workout with a 25# plate, a 14# medicine ball, and a 35# kettlebell, using a 20″ box for the step-overs.

Have to say we were not in a huge hurry to get the 400m done, but we got through nine full rounds of the workout before the 20 minutes were done. As our “dessert,” we ended up with 100 double-unders (200 single-unders) to complete, which we did outside (each of us took 100 singles).

It was great to see so many smiling faces both before and even after the workout. So great work Continuum family. And thanks for the workout Jimmy!

We wish everybody a very Happy Thanksgiving!


A Good Morning

Morning folks. Yesterday was a very full day and I enjoyed it with AJ. We started with Nicole’s gymnastics class and ended with back-to-back viewings of the Ace Ventura movies about 10pm. Yeah, it was a good day.

stretchingSo… Gymnastics with Coach Nicole was a bit different. Larry, Logan, and Steve. And we did a TON of hamstring work. We rolled out some things and mobilized. We did a lot of seated splits and various other things. Then we moved back to mobilization at the end. No skill work really, but getting more comfortable in wider stances with hips, toes, and ankles. Eventually my shoulders will catch up with how much better my hips are due to these classes, but it was fun.

And once that was done, Larry had a good crowd for the team WOD. Caleb & Megan, Dan, Adi, Brent, Carrie, Darcy, and maybe a few others. It was busy, but not crazy busy. And honestly AJ and I weren’t sure we were going to stay. Larry said the buy-in was an 800m run with a partner… um… ugh. And it was chilly outside! (Really we were just wimps, but neither one of us was in the ‘mood’ to run…)

PullupWe started with the animals warm-up from Nicole and then chatted about the workout, which we scaled a bit as we worked together. Unless noted we split up the reps for each movement…

  • 800m run (both)
  • 50 pull-ups
  • 75 box jumps (24/20″)
  • 50 partner sit-ups with a medicine ball (20/14#)
  • 75Β  goblet squats
  • 50 back extensions on the GHD or good mornings with an empty barbell
  • 75 kettlebell swings (53/35#)
  • 50 knees-to-elbows
  • 75 double-unders (or 150 singles)
  • 800m run (both)

Zodiac-woodcut-scales-800pxWell, we scaled a bit and did it backwards because there were a ton of people around the rig when we started.

  • 1000m row (AJ did same time on the bike — a bit less than 4 minutes)
  • 75 single-unders each
  • 25 knees-to-elbows each (which were really knee raises, though I got my knees to the same height as my elbows, tucking wasn’t in the cards)
  • I don’t remember how we split up the KBS, but it was pretty even. I used a 53# and she used a 15# or 20# KB.
  • She did GHD back extensions and I did good mornings with an empty barbell — and this was about when I started feeling my hamstrings. I think we split these up evenly.
  • She did goblet squats for a while and then felt a twinge in one of her inner thighs. I tried goblet squats and felt it big time in the hamstrings, so we scaled way back on this. I did about 50 air squats and she did maybe 15, then moved to stretching a bit
  • Then we moved to the sit-ups with a 14# medicine ball and had fun with that. Got through all 75 of those.
  • Box jumps very quickly became step-ups and we may have only done 50 of those, but we did them.
  • And pull-ups, I did 10-5-5 and she did a lot of jumping pull-ups
  • Finally, we walked 400m outside and called it good.

Thumbs-up-clipart-cliparts-for-you-5AJ was a trooper through all of it and we survived! (Plus other than legs being sore I think we did ok. Nicole did a LOT of hamstring-related stretching with us today, so I think it might have just been a bit much. I’m very glad we didn’t run that first 800m or we might have been done from the start!)

So it was a fun morning with friends at the crossfit box. Not a bad way to start the day. πŸ™‚

Thanks Nicole & Larry for the fun classes and great work everybody! If we don’t see you before, we hope you have a wonderful and safe Thanksgiving week!!

Team WOD Doozy

I’m a day late writing this one up. It’s been a busy weekend!

So Saturday morning I headed into the box with AJ for a little team WOD action. Had looked at the workout the night before and it looked hairy, but nothing particularly awful except for an 800m barbell carry with 115#. The rest seemed… doable?

So we got there and found Coach Clare looking for a fun warm-up to start off her workout. We did a little mobility work while folks trickled in and Coach Isaac was working on-on-one with a new athlete at our box. Chatted a bit, strapped on the knee sleeves… the usual.

clipartbest-com-traffic-cone-clipart-600_600And when Clare called us together to warm-up, we were almost ready. I say almost because it was a sneaky little WOD in the end.

We started with a 200m group run and came back in to do a new warm-up that involved squats, listening, and dexterity. I can squat. And I can listen, but I’m not the fastest when it comes to dexterity moves. πŸ™‚

She had us line up across from one another. I lined up across from AJ, with a small orange cone between us. The idea was to go into the bottom of a squat and put our hands behind our back. Clare would call out “head,” “knees,” or “feet” and we would have to put our hands there, like Simon Says. And when she called out “cone” — whichever of us grabbed the cone first was the winner. The loser had to do a burpee. And the loser on the last one had to do five burpees.

I’m not too proud to say that I only one one bout with AJ. She’s 12 and has much faster reflexes than I do. But I snagged that cone once and I was happy with that. πŸ™‚

After that, we paired up and set up to gather our equipment… We had a great group and divided up as follows…

  • Caleb and I
  • Dan and Brent
  • Clare and Stacy (and AJ initially)
  • Jeremy and Adi
  • Monica and Deana
  • and when Isaac joined us, he paired up with AJ.

rogue-black-med-ball-web6_1The workout was a doozy and this is how Clare wrote it up…

  • Teams of 2
  • 10 rounds – this should be fast!
    • 3 clean & jerks 115/85#
    • 6 wall balls
    • 12 toes to bar
    • Each partner completes the movement before moving on to the next
  • THEN:
    • 800m alt partner rear rack carry 115/85 – must switch at least once
    • 100 push ups
    • 100 deadlifts 115/85#
    • 100 double-unders
    • 800m alt partner rear rack carry 115/85# – must switch at least once

When we were done, Clare said she wasn’t sure why she thought that first part would be fast! πŸ™‚

Caleb and I went with:

  • 115# bar for C&J
  • 25# medicine ball for 6 wall balls
  • and both of us had ripped hands, so we did strict knees to elbows (or knee raises) to start with… after about 5 rounds, I dropped to the floor for leg raises and then dropped to sit-ups.

Once that was done, the real fun began. That 800m rear-rack carry was a bear. Caleb made it look easy, but mobility-wise it was anything but for me. I maybe did 100m on the first 400m lap and then we swapped bars with Isaac & AJ (they only had 55#). That was MUCH easier, and then swapped back for the last little bit.


The push-ups were a challenge, as always. I started with a set of 10 and Caleb stuck with 10s the whole way. I was doing them in 5s, so he did the majority.

We split up the deadlifts. He’d do 10 and I’d do 10. By about 25 in, I was doing grab and drop deadlifts, not touch and go. But we made it through.

And for the double-unders — Caleb actually did two sets of 25 double-unders and I did two sets of 50 singles.

When we were done, I asked if we could drop from 115# to 95# on the bar for the last carry and we did. That was a bit easier. I probably did 300m and he flew through his 500m, but we got it done.

In the end, it took us 50:08. And we were the second team done. Dan & Brent were first. I really didn’t feel bad about scaling some of it. That’s the most wall balls I’ve ever done with that 25# ball — usually it’s the 20#, so maybe that will help. I just scaled a few other places so movements would work for me. Caleb could have done it all Rx except for the torn hand.

By the time we were done, my left shoulder was screaming bloody murder. Caleb (our chiropractor) tried to put my shoulders right, but they weren’t cooperating. Definitely should see him this week sometime.

Now we get to see what this week brings. πŸ™‚ Thanks for the challenge, Clare!

One Joy of Crossfit – The Fountain of Youth

This weekend I was able to attend a Team WOD at CrossFit Continuum. Sometimes the rest of my family goes with me, but this time it was just me participating (my youngest hung out with the kids and played Minecraft since there was no Kids’ WOD). When that happens, I get to team up with some of my fellow athletes at the box – and occasionally I get to work with folks I haven’t worked out with before.

11377075_10153368781679648_2353296915319067126_nThis time I was able to work out with Robert, Richie, and Sam. Working out with Robert is great and it happens a lot on Saturdays. He and I are roughly the same age, work in similar jobs, and are both big geeks. But I’d not worked out with Richie or Sam before. I suspect both are probably in their early 20s, if not just out of high school. They’re both great kids, but I have a sneaking suspicion that if we add both their ages together I’d still be older than they are at 45.

So I wasn’t sure how I’d do working with a couple of younger, stronger kids, but gave it my all.

And it was a lot of fun. πŸ™‚

The workout itself was generated on the fly by Coach Drea from one of the various card decks of movements she’s picked up. There were 8 of us participating, so she picked 8 different cards based on numbers we’d throw out (1-13 and low/high). We ended up with a 30 minute AMRAP:

  • 4 toes 2 bar
  • 12 push-ups
  • 100 med ball cleans
  • 100 V-ups
  • 100 situps
  • 100 double unders
  • 8 Russian twists
  • 40 bench press

It was a lot of body-weight exercises except for a 20# med ball (which I also used for the Russian twists) and the bench press. And I did double the single-unders for my double-unders since I’m still working on those. But we either split the reps among all four of us or if it was a low count (< 10) just did them all.

We don’t do a lot of bench press in our workouts. So I was the wimp – going with 135# on the bar while the rest of the guys did 165#. (Even Robert did 245# and more after the workout trying some max weight bench presses – I was impressed!) And even with 135# it was a bit of a struggle to get through 10 reps in a row.

Not Me Trapped Under a Bar
Not Me Trapped Under a Bar

But what I found (and it shouldn’t have surprised me) was that, especially with *this* workout, I did just fine. I hung in, did my part, and chugged right along. Funny enough, Robert and I did a little better with the abdominal-based pieces (V-ups, sit-ups, twists) than the younger guys did.

Ultimately though, every time I go to workout at our box there’s usually a mix of folks of different ages. Some days I work out with younger folks. Some days it’s older folks. And usually it’s a mix. I suspect it’s the same in other places.

If I was more competitive I might be challenged or threatened by the younger folks, but that’s not the case. I’m 99% competing against myself more than anyone else. And I have fun with whomever it is happens to be in the classes – both trainers and athletes. Sometimes that youthful optimism and enthusiasm sometimes wears off when I work with younger folks – like Lyle, a police officer. He pushed me one day to get to 195# for my one rep max push press – and that was fantastic. I’m still not sure how I did that much weight, but I must have fed on his youthful energy that day.

It’s just one more reason why CrossFit works. Age doesn’t matter. And the mix changes every workout just like the workouts themselves.

I was happy as a clam that I was able to hang in with the guys on Saturday. Of course, my abs are a little fried now – but they’ll recover!

Thanks guys for letting an old, slow guy work out with you. It was fun! πŸ™‚

By the way – I’m starting a new effort – WODTales.com. Come check it out. Are you a CrossFit athlete, trainer, or box owner? Want to participate and answer a few questions for an interview? Drop me a line on the Contact page!

Saturday Team WODs

Team workouts are always interesting.

It took me a long time to get up the gumption to go to one for some reason. From outside they always seemed to include the best athletes — a crowd I don’t really feel I fit in with. And then… I attended one. Since then I’ve been hooked.

Sometimes they’re partner WODs. Sometimes they’re groups of 3 or 4. But the goal is always to work together to get through. And if there’s one thing the crossfit community can do – it’s work together. Cheering one another on is nothing out of the ordinary for crossfit – so I don’t know why I was intimidated in the first place.

April 4, 2015 Team WOD

Today at Crossfit Continuum we invited new blood into the box. Bring a friend. Stay for a workout. πŸ˜‰

I got to work out with my wife Evelyn and my eldest daughter Mickey. My youngest helped out with the Crossfit Kids WOD before ours. Perhaps next time I’ll try and convince some of my friends to join us.

This one though was a doozy. Coach Jimmy managed to program a workout with no barbells and nothing on the rig. Translation: A Whole Lot of Burpees.

Yes, that’s right. I said burpees.

We started out with a love-to-hate warm-up as a group. As we listen to the song “Roxanne” by the Police, you do jumping jacks until they sing the word “Roxanne” and then do a burpee. It’s three minutes of torture in the guise of entertainment. πŸ˜‰ If you know the song at all, you know at the end they say that word a ton.

Did I mention that there were a lot of burpees today? :p

Over the course of the next hour plus, in teams of four, we tackled more of those suckers. πŸ™‚ A newer member to our box, Emily, joined us for this lovely WOD. And she did great!

Saturday, April 4, 2015 Team WOD
Saturday, April 4, 2015 Team WOD

The first part of the workout was 3 rounds of – 25 burpees, 25 kettle-bell swings (53/35#), and 25 box jumps (24/20″). And the first 25 burpees had to be done by everybody in the group as a buy-in. Everything else could be broken up among the team. I used a 53# kettle-bell and did step-ups on a 20″ box.

Then one team member runs 400m and grabs a bean bag.

The next part was 3 rounds of – 25 kettle-bell thrusters (53/35#), 25 jumping lunges, 25 burpee box jumps, and 25 partner candlesticks. I used a 35# kettle-bell for the one-armed thrusters, and somehow we got through the rest.

Then another team member runs 400m to grab a bean bag.

The third part was just one round of 100 goblet squats (53/35#), 100 wall balls, and 100 partner GHD movements or banded good mornings. Goblet squats I could do with a 53# kettle-bell and I used a 20# medball for wall balls. Though Ev and I started with partner GHD on the floor, I moved to banded good mornings for most of it.

Another team member run.

The last part was another one round chunk… 100 partner leg tosses, 150 push-ups, and 200 kettle-bell sumo deadlift high pulls (53/35#).

And one last run before the team runs off to find a “flag” (think flag football) hidden somewhere in the complex like an Easter egg hunt.

Jimmy really outdid himself on this one. πŸ™‚

Our team wasn’t dead last and completed everything in about 70 or 75 minutes I think. So we did ok. πŸ™‚

As always, it was fun – and the camaraderie was awesome. We had new faces and old with us, so it was a good time.

Hopefully the new folks didn’t get scared off! πŸ™‚

Great work everybody!