Fresh Moves

My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.


Five minutes on the Airdyne to loosen up the back more.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x225


  • 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
  • 3×15 DB Side Raises (10#, thumbs up)

The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.

  • 50 HR Push-ups

Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!


“Airdyne Hell”
10 Rounds

  • 15s Sprint
  • 1:45 Rest

Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.

I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.


3 Sets

  • 10 Reverse Hyper (210#)


Back Squats

  • 5x20kg + 5x20kg with 2 second pauses
  • 5×70 (2s pauses)
  • 5×90 (2s pauses)
  • 5×110 (2s pauses)
  • 3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2


3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks


4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

  • Find 1 rep MAX deficit strict HSPU
  • 3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP


  • Burpees
  • HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.


Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

  • 15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Too Much?

I walked 18 holes of golf yesterday morning and was pretty exhausted most of the rest of the day. No idea why. I got in an hour nap and was in bed early to get 9 hours of sleep. In at 10am this morning.


  • 450m Run
  • 100m Sled Drag (160#)
  • 25/25 Band Walks (Red)
  • 10/10 Flamingos
  • 10/10 Leg Swings (F-B, S-S)


5/3/1 Deadlifts – Cycle 1 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 205# (50%)
  • 3 @ 245# (60%)
  • 5 @ 305# (75%)
  • 3 @ 350# (85%)
  • 1+ @ 390# (95%)

To beat my previous best estimated 1RM I needed 7 reps and I ended up getting 8 for a new estimate of 493#!! Probably still quite a bit higher than my real max, but I’ll take it. I might have pushed a little too much though, because I felt something in rep 5 or 6 and then in rep 8. Hopefully it was nothing, but low back was pretty sore almost immediately, although it did hold up in the WOD.

Kroc Rows

3 Sets of 15/15 with a 53# KB

Actually did these after the WOD, but wanted to group them up here in the strength section.


3 Rounds

  • 20 Deadlifts (135#)
  • 15 Back Squats (135#)
  • 10 Push Jerks (135#)

First longer barbell complex in a while and it showed. Took me 11:37 to finish. I went 19-1, 10-9-1, and 14-5-1 on the deadlifts, back squats all “unbroken” (never dropped the bar), and 5-5, 6-4, and 6-4 on the push jerks. If we hadn’t just done heavy deadlifts I would have been able to get them all unbroken each round I think. I was starting to feel pretty rough trying to recover after this.


“Air Dyne Hell”
10 Rounds

  • 15s at 100% (20s at 100% on the last round)
  • 1:45 Rest

Kevin and I got 273 calories, down from our last time with 287. No idea how we managed that before!

I got home and thought I was going to pass out for the next 20-30 minutes. Slamming a lemonade helped right away though. I think that might have been too much intensity after the heavy deadlifts.

I went back at 6 since my legs were already feeling the morning session and my back was pretty lit up. Figured it would be good to flush things out a bit.

0.5 Mile Sled Drag (forward) with 115#


  • DU
  • Sit-ups

Smashed my old PR of 7:41 with a 7:08. I missed my first DU on the sets of 50 and 40, but otherwise did them with 50, 2-38, 30, 20, 10. Could have been sub 7 without those misses, but I have no idea how people do sit-ups so damn fast. I never stopped moving.

0.5 Mile Sled Drag (backwards) with 115#

Ugh, backwards is so hard on the hip flexors. I wanted to stop after 2 of 6 laps, but kept on truckin’.

Air Dyne for Breakfast and Sled for Dinner

Sleeping better each night because the night sweats are slowly disappearing.

Started the morning with “Air Dyne Hell” at about 8:20.

  • 5:00 warmup
  • 10 Rounds
    • 15s @ 100%
    • 1:45 Rest
  • 5:00 cool down

Did 419 cal and went 4.45 miles. The AD2 seems much easier or has a different way of counting calories because I did about 230cal by myself in the interval portion and Kevin and I combined only got in the 280s on the AD6.

Worked on some snatching before lunch.
30:00 E3M

  • High hang snatch
  • Hang snatch
  • High hang snatch
  • Hang snatch

Had 95# loaded on the bar and used lifting straps to stay connected. I’ve always had a lot of trouble meeting my hips from the hang, but I hit every single rep today! Here’s a video of the last set.

Before dinner it was time for more sweating.

10 Rounds NFT

  • 10 Deadlifts (185#)
  • 50m Sprint
  • 50m Walk back

After every two rounds I took an extra little break to drink some water. Solid little WOD.

A few minutes after I went out for a sled drag. Loaded it up with standard 135#, going 0.68 miles in 19:03. I paused RunKeeper at the turnaround point but didn’t pause during the two breaks on the way back. Not going to lie…that was rough! Didn’t help that I was actually going a little uphill on the way back.

Gymnasty Friday

Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!


Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.


10:00 EMOM

  • Evens: 3 Push Presses
  • Odds: 10 Pistols

I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.


12:00 AMRAP with 1 Deadlift EMOM (285#)

  • 5 HSPU
  • 7 Pull-ups
  • 9 Air Squats

The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.


10 Rounds

  • 15s Air Dyne sprint at 100%
  • 1:45 Rest

This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.

Running in the Snow

2013-out-for-bloodThis morning I was up early and drove over to Mount Pleasant. It was supposed to be for the Out for Blood Duathlon, but due to rain, slow, and sleet they had to cancel the bike portion of the race. Much of the running and biking courses were flooded and many other parts were covered in snow and slush, making it very dangerous to be racing on bikes.

I’ve competed in this race the last two years (winning my age group for the mountain bike division both years) and the weather has always sucked, but this year was the worst. They had to rush to come up with the alternate course, but thy could have easily had someone shovel off the snowy areas of the 5k course. They also didn’t correctly map out a course because it ended up only being about 2.65 miles instead of 3.1 for a real 5k. Oh well, nobody was setting any time records with the condition of the paths and the slick wooden bridges. I finished in about 21:11 after starting out way too fast. I placed 3rd in the 26-35 year-old group for today’s run. At least I can still be competitive as the old man. 🙂

Went in to the gym at 4pm with Matt, Cora, and Kevin to do some training.

10:00 EMOM

  • Odds: 4 Power Snatch (115#)
  • Evens: 12 Pull-ups

Got 12 unbroken butterfly pull-ups each round! I’m really finding the groove with the butterfly.

3 Rounds

  • 15 American KBS (53# KB)
  • 15 Burpees
  • 50 DU

I did the first round of DU unbroken, but started hitting the wall after that. Finished in 7:34.

10:00 EMOM

  • Odds: 30s Handstand Hold
  • Evens: 12 T2B

I made a discovery of how to cycle my T2B a little faster. Being able to do 5×12 unbroken is a huge improvement for me.

10 Rounds

  • 15s AirDyne max effort sprint
  • 1:45 Rest

This is the worst thing I’ve done in a year and a half of CrossFit. I thought I was going to puke from the 3rd round on. We even went 20s on the last round just for fun and I could barely move in those extra 5 seconds. I’m not even exaggerating when I say that I pretty much had to crawl off of the AD after each round. Kevin and I used the same AD and we totaled 269 calories.

After that high effort, I figured it would be a good idea to get some easy rowing in. Did 6 minutes at an easy pace for just over 1,200m I think