Tag Archives: thrusters

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!!


Fran, the Battle Between the Ears

Spoiler: I lost the battle today.

So Fran is one of those “famous” CrossFit workouts of the ages. It is revered and hated by crossfit athletes everywhere. And today we tackled it with an added, short time domain.

fran4letter_thumbI went with the girls today to Coach Drea’s 8:30 class. We were joined by Dave, Connie, and Bri. We started with an abbreviated version of yesterday’s warm-up — only one round of each of the two parts — and then we dove into warming up for thrusters and pull-ups.

Empty barbell. 75#. 95#. Backed off to 85# for the workout. Pull-ups, I’d do regular kipping pull-ups until I came off the bar and then do jumping pull-ups to fill out the round.

And then the clock started. 7 minutes. I didn’t get past 5 because I got lost in my head.

  • Fran
  • 21-15-9
  • Thrusters (Performance 95/65#, Fitness 65/45#)
  • Pull-ups (Fitness ring rows)

So my goal was to achieve all of that with an 85# bar and a combination of regular pull-ups and jumping pull-ups. Sounded easy enough until I started watching the clock.

  • 21 thrusters became 11-5-5
  • 21 pull-ups became 5-8-8
  • 15 thrusters became 3-2 and then I gave up

franThis had nothing to do with the weight. My thighs were hurting a bit from the thrusters and I was ok with adjusting my pull-ups to all jumping if I needed to. But I got mentally stuck in the round of 15 thrusters and couldn’t shake it off. I remember thinking “turn around” a couple of times, so I couldn’t see the clock, but I didn’t and I let it continue to spiral out of control.

It was not my finest hour. So I walked out the front door and ran halfway to the 100m mark and walked back and started cleaning up equipment.

It was all about my head. I’ve finished this before, but never in 7 minutes even with scaling. I don’t think scaling to 75# or even an empty barbell would have made a difference.

That said, everybody else in the class did awesome. So congrats! Sorry Drea.

Someday I’ll get this figured out. Maybe in another 5 years or so. πŸ™‚

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!

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.


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!

Jackie on Steroids?

Hello Thursday. Home of workout #4 this week. Not sure if that’s good or bad, but I needed the endorphins again today so we’ll call it “good” I think. πŸ™‚

1yar61Made it in for the 8:30 class with Ev. We had Coach Bill, Melissa, Carrie, and Logan. And Drea was there looking all official with her clipboard. πŸ™‚

Started with the same warm-up we’ve been doing this week. Some parts felt better than others, but Bill commented that my frog looked particularly good today, so that was nice. Amazing what some consistent mobility work will do across the course of a week.

When that was done, we did a C2B-related movement involving a band on the rig and a PVC pipe, pulling it forward and down (facing away from the rig), before doing some jumping C2B practice. We were really focused on getting that push away from the bar and keeping the toes in front, more hollow body than superman position.Β Not sure I *got it*, but I did manage a few jumping C2B today, which was nice.

A little thruster practice and some rowing work went into the equation as well.Β And honestly, my hips and knees felt decent today, which was a nice change.

jackie1Today was what Bill called “Jackie on Steroids”

  • 1,000-meter row
  • 50 thrusters 45/35# (performance), 30 thrusters 35/25# (fitness)
  • 20 chest-to-bar pull-ups (performance), 20 ring rows (fitness)

So instead of doing normal pull-ups, it was C2Bs. Second time we’ve done C2Bs this week. A little better for me today than earlier in the week, but not much. πŸ™‚

We had one too many folks to have everybody on the rowers right away, so I waterfalled in when Logan was done and started about 4:30 on the clock. When all was said and done, I finished about 15:45, so finished in 11:15…

  • 1,000m row in right at 4 minutes
  • 50 thrusters @ 45# – bigger sets than normal, which was great. 15, 10, 10, 8, 7; had one break that went too long timewise, but felt like depth was good and repeated cues of “head through” from Bill ensured that I tried to get my head to a neutral position most of the time
  • C2Bs is where I ran into issues; I did jumping C2B in sets of 1 or 2 until I hit 5 and then banged out 25 ring rows, which was 10 too many. πŸ™‚

Thumbs-up-clipart-cliparts-for-you-5But I felt like I definitely pushed and kept moving, which was what I was hoping for. Even if I hadn’t done the extra 10 ring rows, I would have been a few seconds over 11 minutes and that’s great.

Ev finished in 10:32 with a 4:30 time for her 1000m row, 50x 35# thrusters, and 20 ring rows. Everybody was under 12 minutes today, which was awesome.

I’ll take it. Need to decide whether I’m taking a break tomorrow or not, but will base that on what the WOD looks like and how I’m feeling in the morning. May take a rest day and then be ready for gymnastics on Friday.

Great work 8:30 class!

Andy and the Bloody Nose

Since I began my crossfit journey nearly 5 years ago (scary to contemplate), I have injured myself many times in very minor ways. Skinned knees and elbows. Shoulder, knee, and hip issues. And I have clocked myself in the chin on many occasions. Today I gave myself a bloody nose. That was a first. πŸ™‚

ouchAnyway… Due to a plethora of activities in the last 4 days, I have missed crossfit. My last workout was on the 18th. That’s a lot of days without moving a lot. So I was and wasn’t looking forward to going in for today’s workout. But I went in anyway!

8:30 on Monday morning, I was the first one through the door behind Coach Drea. Silly me. πŸ™‚ I was joined by Melissa, Logan, and Jenny. The four of us worked through a new warm-up from Coach Nicole:

  • Trunk Rotation — three one way and three the other
  • Lat roll-out on a foam roller, 30 seconds each side
  • “Puppy Dog” pose, 30 seconds
  • Hamstring Floss on a box, 30 seconds per side
  • Shin Smash on a foam roller, 30 seconds per side
  • Seated Frog,Β 30 seconds
  • Calf Stretch 30 seconds per side (on the rig)
  • Walking Lizard (i.e. Spider-Man lunges), 6 total reps (hold approx. 3 seconds each)

When that was done, we grabbed a box for box jumps and an empty barbell for the workout, and started going through the movement review for thrusters when I managed to clock myself in the nose with the barbell on a push press. I would say that my bar path was plenty close. πŸ™‚

Took me a couple of minutes to shake it off, but I definitely gave myself a brief bloody nose and I can feel it post-workout. But other than skipping part of the barbell warm-up I got in on everything else.

U.S. Army Sgt. 1st Class Andrew T. Weathers

Pretty much after that we were on the run, literally, with the “Andy” WOD. This one is named afterΒ U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, who died Sept. 30, 2014 from wounds suffered during heroic action in Helmand Province, Afghanistan.

My bloody nose was nothing compared to that.

  • Performance
    • For time:
    • 25 thrusters,95/65 lb.
    • 50 box jumps, 20/16 in.
    • 75 deadlifts, 95/65 lb.
    • 1.5-mile run
    • 75 deadlifts, 95/65 lb.
    • 50 box jumps, 20/16 in.
    • 25 thrusters, 95/65 lb
  • Fitness
    • For time:
    • 20 thrusters,75/55 lb.
    • 30 box jumps, 16/12 in.
    • 50 deadlifts, 75/55 lb.
    • 1 mile run
    • 50 deadlifts, 75/55 lb.
    • 30 box jumps, 16/12 in.
    • 20 thrusters, 75/55 lb

thumbs-up-right-800pxAfter multiple days of relative inactivity, I decided that the Fitness level, as written, was a pretty good fit for my abilities today. So I put 75# on a bar, grabbed a box for 20″ step-ups, and got ready to gut this one out a bit.

The decision to do the Fitness level turned out to be a good one. My “run” was more of a run/walk, but that’s nothing new. I did reverse the 800m loop and go the opposite direction than I usually go (I went east out the door instead of west). My rep scheme got slower after the run, butΒ other than me being slow, I kept moving. I’ll take it. πŸ™‚

I finished in 29:36. Other folks did the Performance level rep scheme with the Fitness weight scheme, and they finished in around 34/35/36 minutes. I only finished sooner because I did fewer reps. But shooting for a 30 minute WOD time was perfect.

Great work everybody! Thanks for the encouragement, Drea!

Ascending rep schemes? Bah!

Another night with very little sleep (and a little trauma/drama) at my house led to me taking today as a personal day. Lack of sleep usually means lack of patience. Lack of patience leads to lack of progress… you know how it goes.

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageAnd that lack of sleep really made me debate whether to go to crossfit this morning. But I gave in, thinking the activity may help me burn off a little of whatever madness may be lingering from the last few days.

So at 8:30, I joined Coach Drea, Nicole, Melissa, Carrie, Danielle, and Logan. We did the same warm-up as yesterday, with a bit more elbow/shoulder mobility before shifting over to some thruster warm-ups with a PVC pipe and then an empty barbell.

As the last part of the warm-up we did three rounds of:

  • 2 thrusters at our working weight
  • 100m sprint on rower or 5 calories on the bike

I did the bike each time. And I had 75# on the bar. As per usual, it was going to be a challenge. πŸ™‚


Today’s workout was an interesting one…

  • Performance
    • 9-15-21 reps for time of:
    • Thrusters #75/55
    • Bar-facing burpees (bar-over-burpees)
  • Fitness
    • 9-12-15 reps for time of:
    • Thrusters #55/45
    • Burpees

Ascending rep schemes are awful. There’s a weird mental disconnect with knowing you have MORE reps to do, not LESS.

I was laughing at the fact that I would have to calm down during the round of 9 and not burn myself out right away… Um, sure. Like that was going to happen. πŸ™‚

1npz5eOn the plus side, I managed to pull off the bar hop for the rounds of 9 and 15. When I got to the round of 21, I struggled to get up and down because my shoulders were on fire. But I got into a rhythm where I would go down slowly, come up slowly, and step over the bar, then repeat.

The thrusters weren’t awful. I did the first 9 unbroken, then went with 8 and 7, then 11 and 10. But those burpees. Bah.

I finished in 11:19. Nicole finished in under 6 minutes. I was edging ever closer to my estimate of double the fastest time. πŸ™‚Β  But I finished — that was the victory today.

When we were done, we did a little 200m walk/light jog (I walked) just to wind down a bit, then put our stuff away, and did a little mobility if we had time. (Banded shoulder abstraction helped. My shoulders are less on fire now!)

Great work everybody! And thanks for the encouragement, folks!