Some Sore

My legs are sore in many places, but nothing deep or painful anywhere. More annoying than anything.

2 Sets

  • 5s of StrongFit Tricep Openers (8#)
  • 5s of StrongFit Bicep Openers (8#)

The eight pound dumbbells feel much better than the tens I use at the gym, because I think fives would be too light for me. I could go heavier but I think I’d lose some control and it’s about the quality of the positions.

Ran a similar route to Wednesday, just in the opposite direction. Went 2.88 miles in 32:32 and the Garmin data is nearly identical. Heart rate steadily rose over the run and averaged the same 127. Cadence started out in a decent area, but dropped off as I got tired. Going to try and get in 2 runs per week like this on my recovery days and hopefully I’ll feel a lot better by the time Murph is here.

I’ll get in ROMWOD later today. I’ve been doing it daily for over 2 weeks now and really enjoying it. I’ve liked some of the other yoga routines I’ve done in the past but they were always too much of a workout. With this yin style of yoga I feel more relaxed and the long deep poses feel like they are actually making changes.

A Lot of Dubs

Really didn’t want to get up after being out late for drinks, but wanted to get in my workout with a bunch of stuff to take care of at work the rest of the day. Made it to 9am though.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC pass thrus
    • 10 Russian KBS (44#)
    • 10 Hollow Rocks
    • 10 Supermans


5 Sets

  • 12 DB Bench Press (40#)
  • 5 Strict HSPU

Could tell I haven’t done handstand push-ups in a few weeks.


  • Buy-in: 200 DU
  • 10 Rounds
    • 15 Air squats
    • 10 Push-ups
  • Cash-out: 200 DU

Started with 91 unbroken I think. Took me just under 2:30 for that first set of dubs. All air squat sets were controlled and unbroken, making sure to hit full range of motion. I 8 sets of quick 5-5 push-ups and then finished with 2 unbroken sets. Moved on to double unders before the 10 minute mark and finished at 12:37. I know I started with a set of 50 and finished with 4 sets of 20, with whatever else sprinkled in the middle. Shoulders were really burning at that point so sets of 20 was all I could handle. We were going to run 600m but adjusted with the rain.


  • 60 Side Bends (44#)

I did 10 per side and swapped sides without stopping until I was done. Little extra oblique work while a few people finished up the workout.

I’ll do some ROMWOD tonight.

Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.


  • Crossover Symmetry Activation
  • 2 Sets


Snatch (all full squat)

  • 3x20kg
  • 3x40kg
  • 3x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 15:00 EMOM
    • 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.


E3M – 6 Sets

  • 8 Back Squats (185#)
  • 8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.


Partner with Bryan

  • 100 cal Row
  • 90 Wall Balls (20#, 10′)
  • 20 Curtis P (135#)
  • 80 cal Row
  • 60 Wall Balls (20#, 10′)
  • 16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.

Easy? Run

Did this week’s long ROMWOD this morning and went for a run in the afternoon. The goal was to run for 30 minutes. The loop I ran ended up being 2.94 miles and took me 32 minutes at an easy pace. Took a few minutes for my Garmin watch to pick up the heart rate data, but this chart that combines HR with pace and cadence is interesting. I didn’t expect to get that fatigued with an easy 30 minute run. My legs really got tired and HR continually rose over the course of the run.


Though it missed the first minute and a half of heart rate data, my average was 127 with an average zone of 2.9. Spent 43% in Z2 and 51% in Z3. I am not in running shape!

Hammies are Stretching

Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.


  • Crossover Symmetry Activation
  • 3 Sets
    • 10 PVC Pass-thrus
    • 20 Push-ups
    • 10 Band Pull-aparts (green)


E2M – 6 Sets

  • 8 RDL (185#)
  • 10 Weighted GHD Sit-ups (20#)

I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.


12:00 AMRAP

  • 9 Toes to Rings
  • 6 Burpees OTB
  • 3 Power Snatches (115#)

Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.


Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…

4 Sets

  • 30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)

Still No Strict Pull-ups

Feeling a little fatigued this morning.


  • Crossover Symmetry Activation
  • 3 Sets
    • 15s Bar Hang
    • 10 PVC passes
    • 10 Squat Jumps
  • 8 Shoulder Press (45#)
  • 6/6 OH Reverse Lunge (45#)
  • 8 Shoulder Press (75#)
  • 6/6 OH Reverse Lunge (75#)


E3M – 6 Sets

  • 8 Shoulder Press (95#)
  • 6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff. :-/


  • 5-4-3-2-1 Cleans (165#)
  • 5-4-3-2-1 Deadlifts (165#)
  • 10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

That’s All?

My legs are a little more tired than I expected from the snatches. Got to the gym early and did Crossover Symmetry Activation.


2 Sets

  • 5 StrongFit Tricep Openers (10#)
  • 5 Scap Wall Slides
  • 5 Strict Ring Dips
  • 5 Wall Squats


3 Cycles

  • 1:00 AMRAP – T2B
  • 2:00 Rest

Did 10-10-6-4 for 30 reps in the first cycle and could feel it was going to get really tough. Only managed 22 and 20 reps in the other two rounds.


Every 2:30 – 5 Sets

  • 10 Good Mornings (95#)
  • 3 Wall Walks

Ended up being about 1:1 work/rest. Everyone else was doing Pendlay Rows, but I just did them yesterday.


  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest
  • 5:00 Rest (additional to the last 2:40)
  • 4 Sets
    • 20s Row Sprint
    • 2:40 Rest

Looks easy on paper. It’s not. My meters were 130-130-128-127 and then 129-128-127-126. Should have tried a higher damper setting with the short sprints. I think this came from some OPEX templates.

Going out golfing with Dad and will hit some ROMWOD tonight.

20 Singles

I think my hips are feeling those lateral step overs from yesterday a bit. Since yesterday was basically a recovery day and nothing crazy is planned for tomorrow, I could get in today for some work. Did Crossover Symmetry Activation to start and I now will use the yellow band to replace purple when I’m at the gym since one broke. That couple extra pounds of tension makes a bigger difference than you would think. I jumped on the rower for 10 minutes real easy and went 2,328 meters.


5 Sets

  • 5 GHRs (orange band)
  • 10 Pendlay Rows (95#)
  • 30s Handstand Hold

I tried my third set of glute ham raises without the band and not a good idea. I have to start pulling with my back too much. So back to the band to finish the last two sets. Glad we are putting focus into RDLs because my hammies are obviously weak. I started pulling my feet off the wall more than usual in the handstand holds. Might be time to give walking on my hands a try.



  • 5×45#
  • 5×75
  • 3×95
  • 3×115
  • 3×135
  • 10:00 EMOM
    • 1×155#
  • 10:00 EMOM
    • 1×165#

Every rep into a full squat and I spent some extra time in the hole and in recovery. Felt pretty good with no misses on the day. No extra rest time between the EMOMs, it was a running 20 minute clock.

I did Crossover Symmetry Recovery and will get in some ROMWOD tonight.

Keep Moving, But Slow

My ass is surprising a little sore from yesterday. Got to the gym early again so I could knock out some strength work in case there was a big class. Did Crossover Symmetry Activation first thing when I got there.

Strength & Midline

E3M – 7 Sets

  • 10 DB Bench Press (40# DBs)
  • 10 Weighted GHD Sit-ups (20# MB)

Started out as plan to do 5 sets, then figured I’d do 6 so set the clock for that, but added a final set when the timer ran out.

Class Warm-up

  • 400m Run
  • 3 Sets
    • 5/5 Bar Taps (tight/dynamic)
    • 15 V-ups

V-ups were harder than they normally would be, due to 70 reps on the  GHD.


30:00 EMOM (alt) – Aerobic Circuit

  1. 40s Row
  2. 40s OH Hold (45# bar)
  3. 40s Lateral Box Step Overs (14″)
  4. 40s Bicycle Crunches
  5. 2/2 Turkish Get-ups (35# KB)

I think the aerobic days might be turning into my favorite (at least for now). Always surprising how much of a sweat we work up moving slow. Finished up with Crossover Symmetry Plyo and the purple band snapped at the end! 😦 Will hit some ROMWOD tonight.


Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.


  • 2 Sets
    • StrongFit Tricep Openers (10#)
    • 20 Russian KBS (44#)
    • 8/8 Landmine Rows (45#)
    • 10/10 Donkey Kicks
  • Back Squat
    • 9×45#
    • 9×135#


E3M – 5 Sets

  • 9 Back Squats (185#)
  • 8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.


15:00 AMRAP

  • 40 DU
  • 20 Wall Balls (20#, 10′)
  • 10 Deadlifts (225#)
  • 5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.