Track Sunday

After 4 days in a row at Survival Fitness and an epic 55 minute WOD yesterday, I was not going in today. Today is Matt’s birthday and Cora had a surprise party for him last night, which was a lot of fun. Casey A. was talking about running at the track today, so I joined him.

We met over at Saginaw Heritage High School’s track and warmed up with an easy 800m job. Then we did one 800m, two 400m, two 200m, and two 100m runs. In between each run, we took about twice as much rest as the last run took. Walked a lap around the track to cool down. It was good to do something outside the box even if it was supposed to be a rest day.

Get Work Done

My upper ass is a bit sore from the lunges and deficit deadlifts. But I’m positive I’d be a lot more sore if not for using the rumble roller. Without a doubt it’s the best $70 I’ve spent in a long time. I’ve been rolling 2-3 times a day, usually when watching a little TV. I went in for the 10am class.

Warm-up / WOD


  • Russian Twists (30# KB)
  • Leg Raises
  • Bicycles
  • 30s Side Plank

Take an optional 3 minutes of rest and head directly into the second half of the workout. I exchanged kettlebells and got right into it because it’s not like this was a cardio taxing workout. It’s mainly a day about doing work.


  • Russian KBS (53#)
  • HR Push-ups

Do work. Do Work. DO WORK!

Today was all about keepin’ on. Get those reps done. This ladder adds up to 275 reps of each movement plus those 5 minutes of side planks. I finished in 55:04. Easily the longest WOD I’ve done.

Cora’s 28th

I was going to go in this morning, but my internal alarm clock was late today. I think I rolled over around 8:15am. So I went at 5:15pm instead.


5×3 Deficit Deadlifts (3″)

Warmed up with a set of 10 at 135# and then did my working sets at 205#, 245#, 295#, 315#, and 335#. Felt really good on the pulls. Last week I only did 305# for 5 reps, but knew there was more left in the tank. I’m excited to see what my 1RM is for regular deadlifts next time it comes around because it was 365# a couple of months ago. I might be close to the 400# barrier.


Today is Cora’s birthday (her and Matt own the gym) so we did a WOD in her honor. Reps are based on her birth year, age, and birth month.


  • Burpees
  • Wall Ball Sit-ups (20# MB)
  • 100m Weighted Lunges (20# MB)

I finished in 21:35. My height (leg length) was a pretty good advantage in the lunges, but I’m pretty sure I’ll be feeling those for the next few days. I could really feel the wall ball sit-ups in my upper abs even before getting through 40 reps.


28 Dead Hang Pull-ups

Didn’t time them, but tried to take as little rest as possible between knocking out reps.

Strap a Kettlebell to my Back

I’m pretty programmed now to wake up right around 7:30 each morning without an alarm. This is perfect timing to get a bite to eat and hit the 9am class. I even had some time to use the rumble roller this morning, which I’ve been trying to use whenever I watch TV.

Warm-up / Strength

20:00 EOMOTM

  • Odds: 8 Side Bends on each side (71# KB)
  • Evens: 30s Plank


  • 100 HR Push-ups
  • 21-15-9
    • Box Jumps (24″)
    • KBS (53#)
  • Run 10 laps of 150m holding KB (53#)

I smashed my PR for the 100 hand release push-ups by doing it in 5:46. My previous best was 6:21 just over a month ago. One thing I focused on today was not getting too big of sets early on. I started out with a set of 15, then 10, and then 5s the rest of the way. That really helped to have some gas left in the tank for the 2nd 50. Box jumps and KBS were no big deal.

All the “fun” was at the end with the weighted run. The best way to hold the KB is to use both hands and hold it by the handle behind your neck. It’s probably not real great for your neck and spine, but it’s really the only way to be able to run. We ran nearly a mile! After the 5th lap I couldn’t feel my hands and arms anymore. I wanted to put the kettlebell down so bad but knew it would be so much harder to get going, so I powered through the best I could. Total time for the WOD was 20:30. Even with the cool weather, I had sweat flying everywhere because I had to work so hard to keep that KB in place. Hopefully this transfers well to the 800m run with 25 pounds I’ll have to do next weekend in the competition.


  • 100 DUs

Started out with a string of 29 in a row. It was hard to keep that rope spinning fast enough with fried shoulders and arms from the KB run. I finished in 1:45.

Strength in the Garage Gym

A couple of days ago I did the dynamic effort method of training on the bench press, so today I wanted to try it with box squats.

  • 2 sets of 2 @ 45#
  • 2 @ 95#
  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 155#
  • 8 sets of 2 @ 165#

It was definitely a new feeling and variation on the back squat. Get down to hit the box/bench and then try to explode back up.

Jingle My Jangle

I went out and walked 18 holes of golf this afternoon and am feeling good after not doing a WOD yesterday. Went in for the 7pm class.


5 rounds

  • 10 PVC Pass-thrus
  • 30s Bottom Squat Hold

I mixed in some PVC Around-the-Worlds for some of the pass-thrus to help get my shoulders warmed up.


5×3 Shoulder Press

I was really disappointed in my performance with the 5×5 last week, so I was in it to win it tonight. I did a set of 10 at 45# and a set of 5 at 95# to get warmed up. For my working sets I used 105#, 115#, 125#, 135#, and 145# with no missed reps. BOOM! My previous PR was 140# and I got 3 reps at 145# today, so I have no idea why last week sucked.


5 rounds

  • 3:00 AMRAP
    • 3 Burpees
    • 6 MB Cleans (20#)
    • 9 Wall Balls (20#, 10′)
  • 1m Rest

Start each round where you ended the last round, which will most likely be in the middle of the cycle. This makes counting easier, as long as you can remember where you leave off. I did exactly 17 rounds with 1 second to spare. One minute is not a lot of rest time between these rounds and all that squatting really adds up.


Death by Jingle Jangles (by 3s)

What’s a Jingle Jangle you ask? They are basically short sprints from side to side in the gym, which is about 16 feet wide. So for this “Death by” style, in the first minute you have to get side to side 3 times, then 6 times the next minute, and increase by 3 each minute. For the first 5 minutes it’s all walking to save energy, but then I had to start picking up the pace. I got through the round of 30, which is the 10th minute, and then got 21 of the 33 in the 11th minute, which in a new gym record.

Dynamic Bench Press

Today is my rest day, but I finished setting up my garage gym earlier and I’ve been doing some reading about things I wanted to try.

I’ve read a few things about dynamic effort days as opposed to max effort days and it seems really interesting. PowerWOD has some good info about it:

This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift. If you squat 700 pounds and are training with 400 pounds, then you should be applying 700 pounds of force to the barbell.

The weight used should be non-maximal in the 50% to 75% range.

I wanted to try it out with bench pressing because I benched for the first time in 5 years on Friday. Since I set a 215# PR on the bench press, I picked 125# for about 60%, where I’d focus my sets. You have to warm up so here is what I ended up doing (about 1 minute of rest between each set):

  • 2 sets of 3 @ 45#
  • 3 @ 65#
  • 3 @ 85#
  • 3 @ 105#
  • 8 sets of 3 @ 125#

I tried to press up really fast, but probably didn’t do it right. Even though 3 reps at 125# isn’t very heavy, I could start to feel a little fatigue as the sets went on.

I was going a little nuts without doing a workout today, so at least I got in a little work and got to use the rack I put together earlier. Oh, I did walk 18 holes of golf this morning as a little active recovery.

Competition WOD Test

I’d already worked out 4 days in a row, but screw it, let’s make it 5. I didn’t want to miss strength squat day at the gym since I don’t have a rack to do squats at home yet.

Before lunch I went out to the garage to test one of the competition workouts.

WOD #1

5 rounds

  • 5 Deadlifts (185#)
  • 10 Hand Release Burpees

The pull to get the first rep on each round of deadlifts was tougher than I expected and I could gain some time by repping them out faster. I did a time of 4:28 without any warm-up at all. Warmed up and pushing it, I think I can break under 4 minutes in the competition. It was good to try this out and see how it feels.

I went in to the 5:30pm class so I had a little more time to rest from yesterday’s WOD and I’m glad I did, because it was a lot of the same movements.


4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats


5×3 Front Squats

Coming out of last week only getting 2 out of 5 reps at 215#, my goal was to get all 3 reps at that weight this today. Counting the warm-up sets, here is what I did:

  • 8 @ 45#
  • 6 @ 115#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#

After doing 95 front squats with 95# in the Deck of Cards WOD yesterday, I’ll take today’s effort. I don’t think I could have gotten 220# up for all 3 reps, but maybe. 215# is still my PR for the front squat, so 3 reps is more than I’ve done. I should be able to set a solid PR on my 1RM next week.


30 rounds

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

There’s something consisting of these movements called the Bear Complex, which is 7 rounds through without stopping. We did 30 rounds of the cycle instead and we were allowed to combine elements. For instance, we could do a squat clean thruster to take care of the first 3 movements and then a back squat thruster for the last two. This made it a lot easier.

Since I did most of these movements on their own yesterday, I wanted to go light today and try to fly through it. I loaded the bar with 85#. It turned out to be too easy and I finished in 6:43. So then I went up to 95# and knocked out another 10 reps. With the weight I used, I really liked these, but I probably wouldn’t say the same thing if I had gone a lot heavier.


  • 10-9-8-7-6-5-4-3-2-1 T2B
  • 30s Side Plank (one side each round, switch sides for the next round)

I did all of the T2B unbroken, but ripped my right pinky on the middle portion of my finger. First time I’ve ever ripped anything there.

The weather is supposed to be great tomorrow so I plan to go golfing and will definitely be taking a rest day from CrossFit.

Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.


  • 150m Run
  • 100m Zombie Kicks
  • 150m Run
  • 100m Power Skips
  • 150m Run
  • 100m Lateral Shuffles
  • 150m Run


Deck of Cards


  • ♣ – Hang Cleans (95#)
  • ♠ – Front Squats (95#)
  • – Push Presses (95#)
  • – 150m Weighted Run (35# plate)


  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.

“Rockin and A-reelin Barbara Ann Ba Ba”

It was a little tough getting out of bed this morning at 9am. My neck and back are a little off, but they did loosen up after moving around. I went in for the 11am class.


3 rounds

  • 30s Jumping Jacks
  • 30s Plank
  • 30s Jumping Jacks
  • 30s Bottom Squat Hold


5 rounds

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
  • 3m Rest

This was my first time meeting “Barbara”. She sounded like a real bitch before I got to shake her hand, but after we got to know each other a little bit, she’s an alright gal. I like workouts like this where you can have 3-5 minutes of hard work followed by a rest and then do it over again.

My goal right from the start was not to go out too fast, because I’ve done that too many times in a WOD like this one. I also didn’t want to get to the point of fatigue in my push-ups because after that it’s almost impossible to knock out any good amount of reps. I did 10 and 10 pull-ups in round 1, but then went 10-5-5 every other round. Did about 10 push-ups to start each round and then broke up the rest into smaller sets as my arms tired. Sit-ups and air squats were all unbroken except for the first round of squats. I wasn’t sure how I was going to be able to do with 50 of them so I took 2 short rests. I was feeling better than ever with my air squats so for the last 4 rounds I was able to do them unbroken. In the last round I was actually able to bang out the last 20 at an even faster pace, which felt good.

My times for each round were very consistent:

  • 4:23
  • 4:26
  • 4:26
  • 4:33
  • 4:27

Everything within a 10 second window. I’ll take that type of consistency every time. Total time of 22:15.

Tweaked My Back Again

Went in to open gym today at 5:15, but did the WOD on the board and then a little extra after.


  • 300m Run
  • PVC Shoulder Work


5×5 of 3″ Deficit Deadlifts

Started off with a warm-up set at 135#, then went 185, 225, 275, 295, and 305. I had a little more left in the tank, but that felt good.


  • Tabata Over the Box Jumps (24″)
  • 2m Rest
  • Tabata Ring Rows
  • 2m Rest
  • Tabata Plyo Push-ups
  • 2m Rest
  • Tabata V-ups
  • 2m Rest
  • Tabata Pistols

My over the box jumps were solid and I got 82 there. Ring rows always suck and I only could get 59. I started out way too fast, getting 20 plyo push-ups in the first 20 seconds, but it killed me. I only managed to get 48 more for a total of 68! V-ups felt good and I got 87. I was doing real pistols, but then at the end of the 2nd round I felt a tweak in my back. I tried to keep going in round 3, but only managed 2 reps because it hurt! I was thinking about calling it quits, but then did the rest of the rounds on a low box and managed to get 47 reps. Tied for 2nd place all day in the gym with 343 total reps.

Strength #2

I haven’t bench pressed in probably a good 5 years. The most I had ever done was 205 pounds. I’ve been wanting to work it into my schedule somewhere and today was the first day of that.

  • 10 @ 65#
  • 10 @ 115#
  • 5 @ 135#
  • 5 @ 155#
  • 3 @ 175#
  • 1 @ 195#
  • 1 @ 215#

I tried to go again at 225# and had nothing left in the tank. I’ll take a 10# PR without working on it at all. If I hadn’t done all of those plyo push-ups I think I would have been able to go higher. Doing so many reps before the 1 rep tests probably wasn’t the greatest idea either.

I sure hope the tweak to my back isn’t anything serious and it’s fine tomorrow. I can’t afford to take it easy with this competition coming up in 2 weeks.