Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10/10 Single Leg RDL (45# DBs)

4 Sets

  • 10 Push Press (45# DBs)
  • 20 Russian Twists (50# DB)
  • 10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

  • 10×45#
  • 4×155
  • 4×205
  • 2×245
  • 2×285
  • 2×315
  • 2×325
  • 2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

  • 10×45#
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×152.5
  • 2×162.5
  • 2×170
  • 1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

  • 3 handstand push-ups
  • 3 cleans (185#)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. :-/ I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.


5 Sets

  • 12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

Just Run

Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.

Heart Rate

Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.

Started with a couple of machines to get some leg work…

4 Sets

  • 10 Prone Leg Curl (set @ 10 of 20)
  • 10/10 Glute Machine (set @ 10 of 14)

Could use a lot more of this type of stuff.

5 Sets

  • 10 DB Bench Press (50# DBs)
  • 10 DB Front Squats (50# DBs)

Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.

4 Sets

  • 8/8 Kroc Rows (50#)

No extra rest; went from one arm to the other until completed.


glass-table-backFell through the glass of a coffee table yesterday while playing with the kids. Scared the shit out of me. Lucky no injuries from glass, just slid down the side of the table hole.

Rode 18 holes with Dad this morning and played well other than a double-hit on a chip. Stupid!

Went out and did some running after getting back to the cottage.

  • Run 1 mile
  • Walk 800m
  • Run 1 mile

Started way too fast and gradually slowed until I picked it up at the end. Set a 2016 PR by 18 seconds on the first run with 6:51. Took about 10 minutes on the walk. More of a steady pace on the second mile, but still slowed through the middle. Ran it in 7:33.

Applegate Island

Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.

Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.

Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.

Wanted to hit the legs in the afternoon.

5 Rounds

  • 20 Air squats
  • 10 HR Push-ups
  • 10 Lunges
  • 10 Hollow Rocks

5 Rounds

  • 20 Lunges
  • 10 HR Push-ups
  • 10 Air squats
  • 10 Hollow Rocks

It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.

At Grand Lake

Took a rest day yesterday and drove up to the lake for a week with the family.

After waking up this morning I went out for a 2 mile run. Felt like I had ankle weights on for the first half mile. Managed a 15:30 which is my best time of the year. Walked a half mile back to the cottage.

Rested a bit and then did 100 hand release push-ups. Was super slow, taking me 7:25!


No Quitting Today

My back is still pretty rough for an hour or two in the morning and tightens up when I sit around, not moving. Out in the garage in the morning before golf. Warmed up with Crossover Symmetry Activation.


E3M – Shoulder Press

  • 6×45#
  • 3×75#
  • 3×95#
  • 3×110# (62%)
  • 3×130# (72%)
  • 3×147.5# (82%)
  • 3×156.25# (87%)
  • 3×165# (92%)

I tried to stick as close as possible to the correct percentages (note the odd weights). When 130 was feeling heaving I got worried, especially with my back. But I strapped on the belt after that to help stabilize and prevent over-extension. Made every set.

Rode in the cart golfing since my back has been bothering me, they were calling for rain, and I didn’t want to exhaust myself with shit to get done before leaving town in the morning. Went to the gym just before 7pm. Warmed up with 3 sets of 10 Reverse Hypers using 210 pounds.

Back Squat

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#

Rested about 3 minutes between sets, maybe 4 on the later ones. Had to really concentrate on positions to keep my back safe. Happy to be able to hit the 335 triple I made last week, especially with my back. Below our prescribed percentages (same as shoulder press) for the week but I wasn’t going to push it.


6 Sets

  • 8/8 Landmine Rows (80#)
  • 2:00 Rest

Really really liking these.


  • Row 1,000m

In my last attempt, a couple of months ago, I ended up quitting when I went out too hard. Might have been the only time I’ve ever quit a workout. Today I got under 1:35, which would give me a 1 second PR, and tried to hold there. I was still on pace through 600 meters but started dying. Finished with a 3:13.4, which is just over 2 seconds off my best. Been a long day, so I’ll take it.