Inside Out!

Jeff and I discussed what CrossFit we wanted to visit on this 4th of July, as he has torn hands and didn’t want a workout that involved pull-ups. Reignited and Port City were both closed, and pull-ups were programmed at Wilmington and Leland. I contacted Inside Out via email early this morning but hadn’t received a response. We decided to chance it, as the box is just 10 minutes from the condo.

We were warmly greeted by Coaches Nick and Andrea and the drop in fee was waived. Everyone we met was very friendly and most everyone approached us and introduced themselves. And that’s how it should be, folks.

The space is nice and the equipment well organized. I noticed an assault bike and a couple of rowers as well as a jerk box, barbells, plates, wall balls, etc.

I didn’t, however, like the warm up: 2 rounds of 200m run, 10 pass throughs, 8 inch worms, 6 ring rows, and 4 back extensions. Those who know me know that I like a structured, meaningful, and coach-led warm up.

Inside Out uses Wodify but the workout wasn’t posted. I asked Nick and he said that they like to make up the workout for Saturday once they see who attends. Well, okay then. The workout was written on a whiteboard.

We were then informed that it was going to be a team workout, and Coach Nick asked Jeff and me if we’d like to work tighter. Hells to the yeses! We were teamed with Angie and M-something or other. Gah! I’m so bad with names. Movement standards were briefly discussed.

4 rounds for time:
25 power cleans (115/75)
30 box jumps (24/20)
35 burpees
40 air squats
One partner runs 200m carrying sandbag (20/15) 

I began with run. Uhm, that was easy. All in all I’d estimate that I completed about 20 power cleans, 60 box jumps, 75 burpees, and 90 air squats. I know that I ran 4 times. We were the first team to finish in a time of 16:59. Afterwards Angie and M-something let us know that they were tired from the workout they completed yesterday, and they were hoping that the deck would be stacked in their favor. They were delighted to be teamed with Jeff and me.

We were then informed that there was going to be a cash out and that the class would be divided into two teams of 8. Jeff was on team 1 with Angie and M-something and I was on Team 2. Dammit. With only 3 people working at a time, we pushed Coach Nick’s BA Truck around the building, roughly 450m. Jeff’s team did so in 4:14. I pushed 75% of the time, including the long uphill stretch, and we finished in 4:04.

Yup, I was the only person to be on both of the winning teams.

A fun workout, a great team, and a good box. A very nice way to spend our morning.

I'm camera shy
I’m camera shy
Post-WOD selfie with Angie, M-something, me, and Jeff
Post-WOD selfie with Angie, M-something, me, and Jeff
Coach Nick
Coach Nick

Two Failed Attempts. Two!

I’m composing this blog whilst relaxing at our condo in Wilmington. Our first vacation of the year, albeit a mere two-day vacay.

I coached the 6 and and 7 am sessions and worked out at 8:30. Jeff was kind enough to lead the session.

Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36. You MUST rest a minimum of 1 minute between activities.

10 Rope Climbs (Time)

100 Jumping Air Squats (Time)

30 Muscle-Ups (Time)

100 Knees to Elbows (Time)

100 Pull-ups (Time)

100 Pushups (Time)

100 Abmat GHD sit-ups (Time)

I carefully considered the order in which I would complete activities and am generally happy with what I decided: muscle-ups, jumping air squats, rope climbs, GHD sit-ups, and pushups.

I set a goal to complete 10 unbroken muscle-ups but failed the 10th rep. Dammit. I then completed in reps of 3, 3, 3, 2, 2, 2, 2, 2, 1, & 1. Uhm, I attempted to string together the last two reps but failed on the very last one. Dammit. I then failed again. Dammit, dammit. I was finally able to complete the very last rep and completed all 30 muscle-ups in a time of 6:30.

Jumping air squats were surprisingly difficult. I set out to complete unbroken but instead completed in reps of 25, 15, 10, 10, & 15 and in a time of 2:10. I should’ve been able to complete 50 a minute.

I was very pleased with rope climbs, although I didn’t complete a single rep in two pulls and always had to climb just a couple of inches higher to reach the rope. I rested a moment between all climbs and would occasionally chalk my hands. I completed 10 climbs in 3:12. Certainly not a PR! My legs, and not my shoulders as I expected, were getting tired. Uhm, you know, because of the jumping air squats.

I completed GHD sit-ups next, beginning with 20 unbroken reps, then 10, and then finishing with triples and doubles. GHD sit-ups were the most difficult activity to complete today. I completed 100 reps in a time of 6:30. Yup, the same amount of time that it took me to complete 30 muscle-ups.

I finished with pushups, beginning with 20 unbroken reps and finishing in doubles. My shoulders were quite smoked by this time, and it took me 3:24 to complete.

Total accumulated work time was 21:46.

As an aside, I find it amusing when folks don’t record a score because they are unhappy with the score that they achieved. Huh?


Christmas in July!

I worked out with the 6amers, and it was a full house! For the most part, everyone cooperated. For the most part. Coach Nick did an awesome job of leading the session.

“The 12 Days of CrossFit”

1 wall crawl
2 handstand pushups
3 chest to bar pull-ups

4 stiff-legged deadlifts (95)
5 back squats
6 ring dips
7 box jumps (24)

8 knees to elbows
9 Russian KB swings (52)
10 wall ball shots (20)

11 SDHPs
12(0) lateral bar hops

I program something a little different each time we do this workout. The most noticeable difference this time was not including a 1200m run.

For those of you unfamiliar with the workout, it’s much like the song “The Twelve Days of Christmas.” Thus, you begin with 1 wall crawl and then complete 2 HSPUs and 1 wall crawl. For the final round you complete 120 lateral bar hops, 11 SDHPs, 10 wall ball shots, and finish with 1 wall crawl.

I set a goal to complete all rounds of all activities in unbroken reps. Guess what? I did just that! Luke stationed himself on a gym mat; thus, I used 2 gym mats.

Note to self: put on wrist wraps before attempting wall crawl and/or handstand pushup. Ouch.

Wall crawls were easy. I still have some road rash and was reminded of this during 3rd or 4th handstand pushup. Again, ouch. Chest to bar pull-ups were easy, as were stiff-legged deadlifts, ring dips, box jumps, and KB swings. I was surprised with how easy 8 knees to elbows were to complete today. Surprised and delighted! I was certain that if I were an activity that I would be unable to complete in unbroken reps that it would be knees to elbows. Back squats, whilst not difficult, weren’t easy either. Wall ball shots are never easy, and I dislike sumo deadlift high pulls almost as much as I dislike thrusters. Almost.

I had to remain exceedingly focused whilst completing 120 lateral bar hops as, again, my goal was to complete all activities in unbroken reps. I made it to 20 and re-started count at 1. When I had reached 80, i.e., 100, and had only 20 reps to go I focused my attention even more. I made sure that I maintained a manageable pace, as I didn’t want to be too winded before I began last round of all activities.

I may have smiled when I finished lateral bar hops. Maybe.

I completed workout in 24:18.

That’s 12 wall crawls, 22 HSPUs, 30 chest to bar pull-ups, 36 stiff legged deadlifts, 40 back squats, 42 ring dips, 42 box jumps, 40 toes to bar, 36 KB swings, 30 wall ball shots, 22 sumo deadlift high pulls, and 120 lateral bar hops.

Meg is a very bad kitty!
Meg is a very bad kitty!

Eight Seconds

I coached all sessions but 9:30; thus, that’s the session I attended. Coach Doza led the session! He’s really coming into his own.

30 Bodyweight Back Squats (Time)

I warmed up with 95# and then loaded the bar with 143#. I completed in 1:08, just 8 seconds shy of my goal of 1 minute. As this was a baseline, I’m pleased. I lost focus on breathing and that threw me off somewhat. I nonetheless completed unbroken, i.e., I didn’t rack the bar.

Metcon (Time)

4-8-12-12-8-4 strict pull-ups & KB SDHPs (53/35)
Run 400m after each round

As pull-ups and running aren’t much of a challenge, I used a 70# KB for SDHPs. I hit my chin on the last rep of the first round of 8. Ouch! Six hours later and my chin is still a little sore.

I began each round of strict pull-ups by completing 4 reps, thus the first and last rounds were completed unbroken. I completed the last few reps of the rounds of 8 and 12 in single reps, but didn’t rest long between reps and didn’t fail at amy attempts.

My time was 16:50. That’s 48 strict pull-ups & KB SDHPs and a mile and a half run in under 17 minutes.


“Are you doing your own thing?”

I worked out with the 6am athletes, and Coach Nick led the session.


Every 90 seconds for 10 rounds (15 minutes)
Power jerk + push press + press
Begin @ 55 – 65 % of press 1RM. You must complete all 3 activities each round.

I began @ 85# and successfully completed 9th round @ 120#. I completed power jerk and push press at 130 but failed press. I should’ve attempted 125 instead. Dammit.

Metcon (Time)

IMG_7141In teams of 2 or 3
– 21 (14)/leg walking OH lunges (45/35)
– 21 (14) weighted sit-ups
– 21 (14) weighted air squats
– 21 (14) burpee box jumps (27/22.5)
Partner B may not begin activity until Partner A has completed activity. The same goes for Partner C, if applicable.

As an odd number of athletes attended the session, it was “suggested” that I workout alone. No, Coach Nick did not make this suggestion! I decided to do 2 rounds, i.e., 21 reps of the 4 activities 2 times.

Walking OH lunges were tough today, you know, because of yesterday’s grueling workout. I completed both rounds of weighted sit-ups, weighted air squats, and box jumps (not burpee box jumps) in unbroken reps. About midway through 2nd round of box jumps Coach Nick asked, “Are you doing your own thing? No burpee before the box jump?” Ha! I had completely forgotten about the burpee — and I was the one who programmed the workout. I completed box jumps and then quickly decided to complete 42 sandbag burpees using 45# sandbag. Uhm, that was the toughest part of the workout.

Time = 17:47

I finished watching season 3 of OITNB. While not the best season, the ending was spectacular. I also watched “Boyhood.” What a boringly awful movie.

I did the math ahead of time.

I worked out during Open Gym. Stephen joined me, but I kinda sorta ignored him.

Metcon (Time)

A. Row for calories | bodyweight x .5IMG_6973B. Deadlifts | bodyweight x 100
C. Back squats | bodyweight x 50
D. Shoulder to overhead | bodyweight x 35
Wall ball shots | bodyweight x 10
F. Pushups*
– You are allowed 1 barbell.
– The barbell must begin from the floor (unless approved by coach).
– It is up to you to determine the weight of lifts.
– The weight of the lifts will determine the number of required reps.
– You may complete activities in any order.
– You need not complete any activity before completing reps of another activity or rowing.

* To determine reps for pushups
 75 – 150# | bodyweight x .75

This was tough, and a strict 45-minute time cap was enforced. I lifted 95 for S2O, 115 for BS, and 225 for DL. Wall ball was, of course, 20# and to a 10′ target. I had to complete 143 wall ball shots, 107 pushups, and row 72 calories.

I began with row, rowing 21 calories at the start of the workout. I rowed 4 more times, rowing 15, 16, 14, & 6 calories. I usually rowed a calorie per stroke. I enjoyed rowing the least of the activities, if for no other reason than rowing increased my heart rate.

I completed pushups throughout the workout and completed 10 reps a round until last round of 7. Pushups were the easiest part of the workout.

I also completed wall ball shots throughout the workout and completed 10 reps a round except for a round of 13. I’m also certain that I completed an extra 10 reps due to not recording a completed round.

I began with S2O and completed power jerks for all 53 reps. I completed 10, 7, 8, 7, 8, 7, & 6 reps.

I next completed 62 BS and did so in reps of 17, 17, 19, & 9. I did pause during rounds to shake out my legs.

I finished with 63 DL and did so in reps of 10, 10, 10, 10, 10, 8, & 5.

I called time at 41:52. I was pleased with performance in regard to weights selected for lifts, pacing, and order of completion.

I was wide awake at 5:30 this morning. I took Luke for a long walk, cleaned up the house, went grocery shopping, and watched an episode of OITNB. I coached the 11 session immediately after working out, made lunch (BAS with grilled chicken), reviewed tomorrow’s WOD and prepared blog, and wrote this blog. It’s just now 2 pm and I have the rest of the day to find something to occupy my time. I sure do miss Jeff when he’s out of town…

Even Split

Screen Shot 2015-06-27 at 12.44.09 PM

I love that WordPress is celebrating marriage equality!

I worked out at 8:30 this morning. Jeff joined me and Coach Nick led the session. ‘Twas much fun!

Metcon (AMRAP – Reps)

EMOTM for 10 minutes
Work 15 seconds; rest 45 seconds
Max reps TNG power cleans @ 65% of 3RM

I completed lifts @ 100#. I had just completed the first round of 6 reps when Luke ran out of the box, as my landlord was exercising her dog off leash and Luke wanted to join them. Bad dog! And good dog! I missed the second round. Dammit.

I finished the second round, once again completing 6 reps, and thought, “Why am I going so slowly?” Angelina was to my immediate right and I decided I’d match her rep for rep. We did just that for most rounds, although near the end I sometimes completed one more rep. I completed 8 reps for all rounds, including extra round that Coach Nick allowed. (Thanks, Coach Nick!) I was surprised and delighted when the 8:30 athletes applauded for me when I finished last solo round. My final score was 76. My final score was also more than Thom’s.

Metcon (AMRAP – Rounds and Reps)

20-min AMRAP
– 5 plate presses (45)
– 5 plate burpees
– 5 box jumps (33)

Complete 15 double unders at the top of even-numbered minutes (beginning with minute 0)
Double unders are not included in scoring

Jeff and I set up our workstations side by side, and we were neck and neck for the first 60 seconds or so. I’m a difficult person to keep up with. I completed most rounds of double unders in unbroken reps, although I positioned myself incorrectly one round and the rope kept getting caught on a floor mat. I completed all rounds of reps unbroken got all other activities except for times when I had to pause for double unders. Plate presses began to feel heavy toward the end of the workout, and the box jumps became more difficult. I didn’t miss a single jump. Yay! Plate burpees were the easiest part of the workout. I had begun my eighth round from when Coach Nick informed us that we had 10 minutes remaining. Although I don’t know if I had a perfect split, I do know that I completed 14 rounds + 6 reps. That’s 75 plates presses, 71 plate burpees, 70 box jumps, and 150 double unders. And a hell of a lot of fun! And a hell of a lot more rounds and reps than Thom.