Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.


  • 10/10 Leg Swings
  • 10 Cat Camels
  • 10 Bird Dogs
  • Arm Circles


5 Rounds – 45s Work / 15s Transition

  • Step-ups (20″) / Twisting Side Jumps (12″)
  • Push-ups
  • TrueForm Backwards Walk / TrueForm Run
  • Side Ball Slams (10# MB)
  • Strict Chin-ups
  • BikeErg


3 Rounds

  • 20 Weighted Bird Dogs (10/8# DBs)
  • 14 Plank Cross Toe Touches
  • 20 OH Crunch (10/8# DBs)
  • 20 Lateral Leg Drops

All Tens

My shins started to feel the broad jumps about an hour before today’s workout. Did 60 Arm Circles and a bit of hanging to loosen up.


Bench Press

  • 10×45
  • 6×95
  • 4×135
  • 4×165
  • 4×185
  • 4×205
  • 4×215

3 Sets

  • 12 Incline DB Fly (25#)
  • 12 Incline Bat Wing Fly (25#)


3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)


10:00 AMRAP

  • 10 Pull-ups
  • 10 DB Hang Cleans (35#)
  • 10 Burpees

This combination really built on itself, especially after the previous work. Wore grips the entire time, did all of the pull-ups unbroken, and stepped every burpee to get 5+13.

Easy on the Calf


  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles


3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.


E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Mayhem Murph Prep

Yesterday I walked 18 holes since I was supposed to have a demolition crew coming over today. That got pushed back to Monday though. It’ll be a week tonight and my upper abs are still sore! Mowed the lawn during lunch today and out in the garage at 4pm.


  • 2:00 BikeErg (1,018m)
  • 15s Dead Hang
  • 40 alt Arm Circles


  • 500-400-300-200-100m Run
  • 5-4-3-2-1 Rounds of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Jumped around it the Mayhem daily workouts to get up to the Murph prep stuff. Of course I went out hot on the run. My shoulders felt really tight for several rounds of “Cindy” and the push-ups started to get hard near the end of the 4 rounds. Finished in 20:43. That was tough and I had some “Fran-lung” going on afterwards.

Unbroken Thirty Minutes

Normal 4pm workout.


  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)


30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.


4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.


  • 5:00 BikeErg (2,450m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 2 Sets
    • 20 Banded Arm Circles
  • 3 Sets
    • 2 Handstand Split to Stacked
  • 2 Sets
    • 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.


4 Sets

  • 20 DB Walking Lunges (diagonal, 50# DBs)
  • 10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

  • 12 Barbell Hip Thrusts (85#)
  • 12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

  • 12 DB Front Squats (40# DBs)
  • 12/12 Single Leg Calf Raises
  • 12 DB Front Squats
  • 12/12 Single Leg Calf Raises
  • 12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.


2 Rounds

  • 10 Pull-ups
  • 10 Box Jump Overs (24/20″)
  • 15 Hang Power Snatch (75/50#)
  • 10 Box Jump Overs (24/20″)
  • 10 Pull-ups
  • 3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.

Hot in the Basement

My back was a little tight this morning, but much better than the previous two days and it didn’t bother me much in bed. Another 100% day on my WHOOP sleep score. Went to the 4pm class.


  • 2:00 Row (40 cals)
  • 3 Rounds
    • 5 HR Push-ups
    • 10/10 Arm Circles
    • 10 Air Squats
    • 10/10 Leg Swings


  • 10:00 Time Cap – 15-15-12-12-9-9
    • cal Row
    • DB Thrusters (20# DBs)
  • 3:00 Rest
  • 10:00 Time Cap – 10-20-30-40-50
    • H2H KBS (53#)
    • Air Squats
  • 3:00 Rest
  • 5 Rounds
    • 1:00 Turkish Get-ups (26#)
    • 1:00 Flutter Kicks

I scaled down the dumbbells from 35# and it was a good choice with my back. Allowed me to stay unbroken and finish in 7:58. I tried to row around 1,200 cal/hr the entire way.

In the second workout I scaled down from American swings and went unbroken. Took me 9:28.

In the third I moved quick on my get-ups. I’m pretty sure I did another get-up in some of my rounds. I always screw up my counting with the TGU by not remembering if I should count at the top or bottom of the rep, when I should clearly wait until I complete the entire rep to count it. I did all sets of 30 for the flutter kicks with short rests and did not do them in the hollow hold position. I logged 8-8-8-8-10 and 90-90-90-90-120 for my scores.

It’s actually kind of nice being limited in the basement while my back recovers, where we don’t have any barbells. It’s hot as hell down there though.

Back at the Whip

Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.

Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.


3 Rounds

  • 5 Hand Release Push-ups
  • 10/10 Arm Circles
  • 10 Air Squats
  • 10/10 Leg Swings


35:00 AMRAP

  • 50 Push-ups
  • 50 Dumbbell Thrusters (20# DBs)
  • 50 cal Row
  • 50 Overhead Walking Lunges (20# DBs)
  • 50 Step-ups (24″)
  • 50 H2H KBS (53#)
  • 50 Burpees
  • 50 H2H KBS
  • 50 Step-ups
  • 50 Overhead Walking Lunges
  • 50 cal Row
  • 50 Dumbbell Thrusters
  • 50 Push-ups

I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.

I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.

Midline & Gymnastics

3 Sets

Stayed after for some extra work.

30 Muscle-ups!!

Another frigid day in Michigan. Left the house for the first time in about 43 hours by going to the 4pm class.


  • 2 Rounds
    • 15 Jumping Jacks
    • 10 Groiners
    • 10/10 Arm Circles (Front/Back)
    • 10 OHS (15#)
    • 5 Broad Jumps
  • 3 Sets (45-75-75#)
    • 1 Snatch Deadlift
    • 2 Hang Power Snatch
    • 1 OHS
    • 1 Hang Squat Snatch
  • 5 Snatch Grip Deadlifts (75#)
  • 5 Snatch Pull (75#)
  • 5 High Hang Muscle Snatches (75#)
  • 5 Overhead Squats (75#)
  • 5 Hang Power Snatches (75#)
  • 5 Hang Squat Snatches (75#)

NCFit programming really likes the extended warm-ups!


15:00 EMOM (alt)

  • 7 Hang Squat Snatches (95#)
  • 25 Sit-ups
  • 15 cal Row

Felt really good again. I took the bar back down to my knees in the hang on each rep instead of trying to bounce because I like to hit my hips on the snatch. Took about 25 seconds each round. I was getting my sit-ups done in about 39 seconds, which seems much faster than I’ve ever done them. Might have to test 100 reps for time and/or Annie soon. I tried to stay around 1,500 cal/hour for the first four rounds and then went all out at 2,000+ for the last one.


We had plenty of time left in the hour, but I planned to stay and get in volume work anyway.

E45S – 10 Sets

  • 3 Muscle-ups

After how good the eight sets of four felt in Sunday’s workout I was hopeful I could make it through all 10 sets. I’ve only ever done a 10 minute EMOM of 3 reps and it always got challenging near the end. Made every round unbroken and finished with 35 seconds left on that last round, so that’s a 30 muscle-ups time of 6:55. I’m pumped!! I think this is another example of how some things are much easier weighing 20 pounds less.

This is where the fitness level rankings on BTWB fail though. It gives me a level 68 for this effort because it’s only comparing my time to everyone who has entered a score for the workout. There are twice as many Rx scores as modified on BTWB, which is nowhere near representative of the CrossFit population. I bet less than 10% of CrossFitters can complete 30 muscle-ups, so the level should be up in the 90s, not a bullshit 68. 🤷🏻‍♂️


I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.


  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.


  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.


Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.