Tag Archives: thrusters

Sleep? Schmeep!

It seems just about every time I have written one of these posts in the last few weeks, I’ve complained about how crazy things are. This week is no different. Started with Murph and got crazier from there.

  • Crazy-Job-2015020406Monday: Murph
  • Tuesday: Walk 2.8 miles
  • Wednesday: Mobility work
  • Thursday: Hero WOD – Otis
  • Friday – Walk 2.8 miles
  • Saturday – Team WOD

And I think in the last two nights I’ve had less sleep than I have in months. Last night I was up about every hour from 11pm to 4am waiting for the 4:15am alarm to go off so we could get a kiddo off on a fantastic school trip this morning. The night before I spent a few hours on the couch and then tossed and turned in bed a few hours after that. Ugh.

What was today? So we were up at 4, dropped off a kid at 5, home by 5:15 – crashed hard when we got home until 7:30 or a bit after. Headed into the box early (8:30) for a seminar on our new nutrition challenge that starts Monday. And then we did the team WOD about 10:30…

20180602_112141There were quite a few folks there this morning for team WOD. We maybe had 6-8 teams of 2-3 people. I could barely keep track. πŸ™‚ Ev, Jonathan, and I teamed up and tackled the following workout from Jimmy:

  • 36 minute AMRAP for 2-3 people teams
  • Five 6 minute AMRAPs
  • #1 – 12 thrusters, 9 burpees over the bar (95/75#)
  • #2 – 12 SDHPs, 9 t2b (95/75#)
  • #3 – 50 foot yoke carry (pick the weight)
  • #4 – 12 power cleans, 9 push-ups (95/75#)
  • #5 – 12 KBS (70/53/44/35#), 50 ft sled push (pick weight)
  • Rest 90 seconds between

20180602_111744Our team started with station #4.

  • 9 rounds + 15 (55# bar)
  • 9 rounds – 53# KB for Jonathan and I, 35# for Ev; 45# on sled for Ev, #90 on sled for us
  • 5 rounds + 3 reps (55# bar)
  • 7 rounds + 5 (55# bar, mix of t2b and k2e)
  • 22 rounds (no additional weight on 180# yoke)

Not too shabby. We kept moving for sure.

I think the burpees and toes to bar were the worst parts for me. T2b really tweaked my left shoulder for some reason. But we made it through.

Great work everybody!


18.5 is done!

Little things. I’m coming to find big satisfaction in little things. Like being able to string together chest to bar pull-ups and laugh with my crossfit family.

crossfit-games-open-2018That said, I’m happy to report that 18.5 is done. Went in for Friday Night Lights at Continuum and built up the oomph to jump into one of the heats that started earlier in the night. Cheered on friends. Warmed up a bit. Nothing I did really made me feel “ready” to do this workout. But when a spot opened up in a heat with Jordan & Lara, I shifted into position and did the workout anyway. πŸ™‚

I’ll talk about the motivation problem later, but let’s get into the workout.

Castro had all of us #intheopen vote for one of three workouts for 18.5. Ultimately we chose c2b and thrusters.

  • Workout 18.5 = 12.5 = 11.6
  • Complete as many reps as possible in 7 minutes of:
    • 3 thrusters
    • 3 chest-to-bar pull-ups
    • 6 thrusters
    • 6 chest-to-bar pull-ups
    • 9 thrusters
    • 9 chest-to-bar pull-ups
    • 12 thrusters
    • 12 chest-to-bar pull-ups
    • 15 thrusters
    • 15 chest-to-bar pull-ups
    • 18 thrusters
    • 18 chest-to-bar pull-ups
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Men use 100#

I knew that the chest-to-bar pull-ups would be my limiting factor. Last year I could only do jumping c2b, but over the last 12 months I’ve worked my way up to doing real c2b more consistently. Maybe not for prolonged periods of time, but two or three at a time were doable.


100# thrusters weren’t going to be fun, but they were doable. And the bonus for this workout was the 7 minute hard cap. Go until you’re out of time and then you’re done. Woo!

So how’d it go? I managed to get through 3 and 3, 6 and 6, and 9… and the 9 chest to bars took FOREVER. Then, when that was done I did another 8 thrusters. Didn’t hurt that Jonathan was urging me forward again as my judge.

I no-repped myself at least twice on that set of 9. Hand position was an issue — plus the tear on a finger on my right hand (from rope climbs on Thursday) made things tricky. But we managed.

44 isn’t a huge score, but it was my third Rx’d workout this year in the open. I’m more than good with that – I’m very happy. And later this week I want to reflect on this year’s open a bit — the good and the bad — and what I need to work on going forward.

My motivation issues were interesting. It happened last week a bit with 18.4 as well, where I knew what I needed to do and warmed up a bit, but never felt really energized to do the workout like I did the first couple of weeks. But here’s the thing — I was there to do the workout and I did when the opportunity presented itself.

It wasn’t ever that I was not going to do the workout, it was just getting into the “ok, let’s go” kind of mentality I needed. So I was grateful for my coaches and friends at the box for encouraging me to go in that moment. I may not have made it as far as I would have liked, but I did what I went to do and did a good job when it needed to happen.

Congratulations to everybody who did 18.5 last night at Continuum and around the world. Y’all killed it!


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!