Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.


  • Bottom Squat Hold
  • 20 Squat Jumps
  • Walking Hurdlers
  • Walking Zombie Kicks


Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×310#
  • 1×315#
  • 3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.


  • 1:00 of jumping practice for DU
  • DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.


3:00 AMRAP

  • 10 Back Squat (95#)
  • 10 Push Press (95#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (75#)
  • 10 Push Press (75#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (55#)
  • 10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

Feelin’ OK

Legs are still sore, with some added soreness in my ass. Overall feeling pretty good this morning. Super Sunday at 11am. I really missed programming for this when I was gone for a week. Took things easy today due to all the work some of us did in the GLBRT yesterday.


4 Rounds NFT

  • 250m Row
  • 3/3 Turkish Get-ups (26#)

Focus on getting the body moving. Nothing crazy.

Couldn’t skip tabata thrusters!

Thruster Attack (Week #7)

3 Rounds

  • 2:00 Tabata Thrusters
    • 20s Thrusters (65#)
    • 10s Rest
  • 1:00 Rest

Went with 8 reps every 20 seconds again and pushed for 10 reps in the final round. So 98 total thrusters.


30:00 AMRAP
* Keep moving. Shouldn’t get anywhere near red lining.

  • 400m Run
  • 50 Jump Ropes
  • 20 Russian Kettlebell Swing (44#)
  • 10 V-ups
  • 5 Broad Jumps

I honestly didn’t even keep track of my rounds because it was all about keeping moving with a low intensity. I think I was just short of 6 or 7 rounds, with just the broad jumps left to do.

Did a bunch of rolling after.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.


Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.


Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.



Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.


Still Jetlagged

Stayed up late and woke up late again. Went in at 5:30. I was the only one to come for class.

Did some jump rope and double under work. Got a set of 96 unbroken using my old rope.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:45 for 5 sets – 12×125#

Not fun! I had to break down into 9+3 in the 4th set and 8+4 in the last set.


  • 2,500m

Kept my pace under 2:00/500m. Time was 9:53.

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.


6 Sets

  • 8 Seated Good Mornings (45-135-155-155-165-175)
  • 8 Pendlay Rows (45-135-165-165-165-175)


4 Rounds

  • 50 DU
  • 15 Burpees
  • 10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.


  • 30s Plank
  • 30s Rest
  • 45s Plank
  • 45s Rest
  • 1:00 Plank
  • 1:00 Rest
  • 1:15 Plank
  • 1:15 Rest
  • 1:30 Plank
  • 1:30 Rest
  • 1:45 Plank
  • 1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 6×275#
  • 4×290#
  • 2×305#
  • 6×285#
  • 4×300#
  • 2×315#

Tougher than it should have been.

Back at it

Still a bit tired from the trip. Knew I needed the rest day yesterday though. Went in for the 5:30pm class at CFi. Was good to be back!


  • Foam Rolling
  • Shoulder Stretching


  • 100 American KBS (44#)

Did it with two sets (65-35) in 3:39.


Push Jerks

  • 5×75#
  • 3×110#
  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×235#

I don’t ever remember doing 235# for one even. It’s never been a lift I’ve tried to max out on. I’d done 225# before though. So getting a triple was pretty big.


10 Rounds

  • 1:00 “Cindy”
    • 5 Pull-ups
    • 10 HR Push-ups
    • 15 Air Squats
  • 1:00 Rest

We continued each round where we left off. I ended up with 14 rounds plus 1 pull-up. Push-ups got a little slow and I think I took 2 short breaks somewhere on them. Last summer I did 12 rounds of this exact same workout at SF and my score was 14+1!! I’d say that’s getting fitter. 🙂

Alex was still doing jerks and was at 235#, so I jumped in for some singles. Hit 235# again, then 245#, then 255#, all for PRs. Missed 265# because I wasn’t tight in the middle. Had the weight locked out overhead no problem. So now my push jerk and split jerk are equal. Tells you where I need some technique and confidence work.

The 240 frames per second on the iPhone 6 is pretty sweet!

No Hike

I kept staying in bed this morning and then finally around 7:30 got moving. Decided I should get out for a hike. Got downstairs and saw it was raining, so I hit the fitness center instead.


400m speed walk on treadmill

Gymnastics / Midline

5 Rounds NFT

  • 7 Strict Pull-ups
  • 7 Strict Bar Dips
  • 1:00 Plank

On the ghetto stand again, almost tipping over, but it worked. I pulled my hands in to a normal grip today.

Thruster Attack (Week 6)

4 Rounds

  • 4 Rounds
    • 20s Thrusters (25# DBs)
    • 10s Rest
  • 1:00 Rest

I stuck to 8 reps all the way again and seemed to have a lot more time left in the 20s when I got done with them. Did 11 reps in the final interval. I think I’ve adjusted pretty well to the altitude.


Ran 1.5 miles on the treadmill in 14:40 and then walked about 200m.

Heavy Mile

Got up early and headed back to CrossFit Park City with my buddy Iliya from work to go to the 7am class. Didn’t really want to get out of bed when my alarm went off, but I knew he was expecting me. Glad we went though. My hip flexors are pretty tight from the 5k down and up the mountain here at the resort. All of the hip work we did yesterday probably didn’t help either.

3 Rounds NFT

  • 100m Run
  • 10 Lunge & Twist
  • 5/5 Calve Stretches
  • 6 Rolling V-ups

Then we did some hamstring, IT band, and glute stretching.

The workout was an “Inman Mile” but in teams of 2. The Rx was to use average bodyweight for the pair, but we were 10# shy, using 185#. We did a pretty even split on the workload I think and never dropped the bar, always passing it from our back to the next person’s front rack. Worked well. I was thinking it would take between 20 and 30 minutes, but we finished in about 17:08.

Then we did 5 alternating rounds of Rowling, with a burpee penalty for each meter over/under 100. I got 98-99-99-101-102.

Automattic CrossFit

Got up and did yoga at 7:30 this morning, let by a couple of women in the company. They did a really great job.

I setup a private Intro to CrossFit class over at CrossFit Park City for anyone in the company interested in trying it out. They did a really great job explaining CrossFit to everyone, teaching some movements and then putting us through a workout. 15 Automatticians went.


3 Rounds

  • 100m Run
  • 5/5 Calf Stretches
  • 5 V-up Roll-overs

12:00 AMRAP

  • 8 Burpee over the Box Jumps (24″)
  • 12 American KBS (53#)
  • 14 Air Squats

Damn altitude! Though I do feel myself getting better as the week progresses. I got 6 rounds plus 3 burpee box overs.

After we did some of the couch stretch and pretzel quad/gluten stretch.

Automatticians at CrossFit Park City