Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Sets
    • 20 Zeus DU
    • 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

  • Wrist Stretch
  • 5 Slow Push-ups
  • 5 Ring Rows
  • 5 Air Squats
  • 20 Double Unders
  • Spiderman Stretch

Strength – Front Squat

  • 10×45#
  • 6×135#
  • 5×185#
  • 4×205#
  • 3×225#
  • 2×245#
  • 1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

  • MAX Strict HSPU
  • 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!




  • Double Unders
  • Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

100% Open

Trip to the gym before lunch.


  • Crossover Symmetry Activation
  • 5:00 Air Dyne – 1.5 miles
  • 5 OHS (45#)
  • 5 OHS (95#)

Open Workout 11.4

10:00 AMRAP

  • 60 Bar-facing Burpees
  • 30 OHS (120/90#)
  • 10 MU

I’ve had this one on my list for quite some time, especially since it was the lone remaining Open workout I hadn’t attempted. Without being able to do muscle-ups for 8+ months, it’s been on hold. Finally got to it today.

I was able to stick with my new BFB technique pretty much the whole time and felt pretty good. Finished them in 4:59, took a breather to put on the belt and then did the overhead squats in sets of 8-8-8-6. They went much better than I expected. Could have pushed for 3 sets, maybe 11-10-9. Finished the squats at 7:59. I planned to try going 3-3-2-2 on the rings, but had to go 3-2-2-2-1 instead. Had enough time left to get in 1 burpee.

Achievement unlocked… 💯% CrossFit Open Workouts!!

Midline / Skill / Conditioning

img_8092“Annie Up”

  • 50-40-30-20-10 Zeus DU
  • 25-20-15-10-5 GHD Sit-ups

I kept playing around with different rep schemes when planning my workouts for the week, mainly focused on getting in a bunch of GHD volume. At the last minute I decided on this upgrade to an already upgraded “Annie” I’ve done a couple of times with a regular rope. My best time had been 6:04 just over a year ago when I did it last. It’s a lot different with the Zeus rope and I have to admit I didn’t put the pedal to the floor today on this.

I did start off with a PR unbroken set of 35 Zeus dubs and then 15 to finish the 50. In the round of 40 I went 13-15-12 and then the 30-20-10 were each done unbroken. I never stopped when I was on the GHD but wasn’t going very fast either. Ended up taking 7:44.

Now I think I’ll hit the golf course (rode a quick 9 holes before leagues) and do a 23 minute ROMWOD tonight.

Still Setting Annie PRs

Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.

2 Snatch Push Press + 2 OHS

  • 45#
  • 75
  • 95
  • 115
  • 135
  • 145
  • 155
  • 165
  • 175
  • 185

There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.

Tall Power Snatch + OHS

  • 5×45#
  • 5×75
  • 5×105
  • 3×115
  • 3×125
  • 3×135
  • 3×145

Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.



  • DU
  • Sit-ups (anchored)

Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.

Snatch Deadlifts

  • 5×185#
  • 5×200
  • 5×210
  • 2x5x220

Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!

Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.


  • 3×10 Reverse Hyper (210#)
  • 15 PVC Good Mornings
  • Zombie Kicks
  • Walking Lunges
  • 20 Jumping Jacks
  • 16 Mountain Climbers
  • 5 Burpees

Strength – Deadlift

  • 5×135#
  • 5×205
  • 5×255
  • 5×275
  • 5×305

Easy does it with the back.



  • Double Unders
  • Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.


6 Sets

  • 10 Russian Kettlebell Swings (70#)
  • 20 Shoulder Taps
  • 5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

  • 300m Row
  • 5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Little Bitch

No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.


  • Crossover Symmetry Activation
  • 500m Row

Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.


Bench Press (3-0-X-0 Tempo)

  • 3x3x45#
  • 3×95#
  • 3×125#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Not sure I’ve done tempo on the bench before. Felt solid.


  • 15-12-9-6-3 Burpees
  • 60-48-36-24-12 Double Unders

It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.

Rested 3:00 and then did…

2:00 AMRAP

  • Burpees

Got through 38 reps.


10:00 EMOM

  • 2 Turkish Get-ups

I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.

Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.



  • Double Unders
  • Sit-ups

A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×245#
  • 2×265#
  • 2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

  • 200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.



  • DU
  • Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 5x3x225#

Felt strong.

Tall Cleans

  • 5×45#
  • 2x5x95#
  • 2x5x115#
  • 2x3x135#
  • 2x3x155#
  • 3×165#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

  • 3×135#
  • 3×146#
  • 3×157#
  • 3×168#
  • 3×179#
  • 3×190#
  • 3×201#
  • 3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.


  • PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
  • 10 Good Mornings (45#)



  • 10×45#
  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.


They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.


  • Muscle-ups
  • Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00


  • Double Unders
  • Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.


This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

  • 7:00 at 1:58-2:00/500m
  • 2:00 Rest
  • 2x 3:00 at 1:55-1:57/500m (2:00 Rest)
  • 2:00 Rest
  • 2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.


Front Squats

  • 5×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×275#
  • 3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.



  • DU
  • Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.


Was definitely fatigued yesterday after all of the training on the weekend. Walked 18 holes on the golf course though. In to CFi early this morning to max out the shoulder press. Started off with Crossover Symmetry Activation.

Shoulder Press

  • 8×75#
  • 5×95#
  • 3×115#
  • 1×135#
  • 1×150#
  • 1×165#
  • Fail 172.5#
  • Fail 170#

Damn! Matched my PR from last May and it felt pretty good. I was expecting more after the Smolov Jr. cycle, but I guess I have to remember that I went 3-4 months without working my shoulders. Maybe after vacation I’ll do another cycle.


  • 15 Russian KBS (44# KB)
  • 5 Burpees
  • 10x CS ATYT
  • 4×135# Pendlay Rows
  • Kneeling Jump to 45# plate
  • 4×165# Pendlay Rows
  • Kneeling Jump to 2×45# plates


  • 4-4-4-4-4-4-4-4 Pendlay Rows (185#)
  • 2-1-2-1-2-1-2-1 Kneeling Jumps
    • 2s: 2×45# plates
    • 1s: 2×45# + 35# plates

Shoulders and upper back are getting stronger. I used to struggle with this weight. Need to step it up more the next time I do the kneeling jumps.


5 Rounds

  • 8 Deadlifts (225#)
  • 8 Burpees
  • 8 Pull-ups

Everything unbroken to finish in 6:44. Pull-ups are improving a lot with the shoulder work and focus on body positioning. Need to get up the speed of the burpees when fatigued though.

When I got home I took a bit and then back out in the garage for some quick work.


  • Double Unders
  • Sit-ups

Anchored my feet under 50# DBs and tried to set my area so I wouldn’t be sliding back so much on the sit-ups, but that still happened. I finally got through this bitch without missing a DU and it made a big difference, giving me a 27 second PR with 6:28. If I’m going to get better I have to figure out how to do sit-ups without sliding backwards. By the time I get around 15 reps I have to move the AbMat back up and probably waste a second each time I do that. Really happy about this PR!

Did Crossover Symmetry Iron Scap.

Later in the day I felt like getting in some intervals. Warmed up with 500m on the skierg in 2:34.

10 Rounds

  • 30s @ 90%
  • 30s @ 75%

* % based on 500m PR pace (90% is 2:03 and 70% is 2:38 for me)

My pacing was consistent through each half. Went 1,098m in the first 5:00 and 1,100m in the last 5:00 with an average pace around 2:16/500m. I was actually kind of hard to go as slow as a 2:38 unless I was doing just about nothing, so I was usually more in the low 2:30 range on the low intensity intervals.

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’.