Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.


  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10/10 Leg Swings
    • World’s Greatest Stretch
    • 10 PVC Passes
    • 5 Air Squats


Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • MAX @ 225 (6)
  • MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.


3 Sets

  • 1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.


E3M – 5 Rounds

  • 10 Hang Power Cleans (95#)
  • 10 Toes-To-Bar
  • 10 Front Squats (95#)
  • 10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

Attending Class

Last night I was feeling sore in my outer pecs. Must have been from the 5×5 push press the day before. Still a little sore to the touch today. Did a 20 minute ROMWOD this morning and walked 18 holes on the golf course in about 2 hours and 30 minutes.

Went to the 5:30 class at Intuition, my first class other than a Sunday in a long time.


  • 3 Rounds
    • 10 Air Squats
    • 30s Wrist Stretch
    • 20 Mountain Climbers
  • Front Squats
    • 5×45#
    • 5×95
    • 5×135

Strength / Power

14:00 EMOM (alt)

  • 15 cal Row
  • 5 Front Squats (185#)

Nasty! Took me just over 30 seconds for the first row and it crept up every round, hitting about 40 seconds the 7th time through. So no much rest going into the squats, which made them heavy! Could not recover going into…



  • Power Cleans (135#)
  • Over the Bar Burpees
  • 200m Run

I was ok with the cleans, because I was not going to drop the bar, but my heart rate and breathing were still up there from the previous piece so I couldn’t push the burpees or run. Finished in 10:40.


Weighted Plank (30 seconds)

  • 3×55#
  • 2×80#

Set 1 was the worst I think. I was shaking so much. Got my breathing under control and tightened up for the other sets.

Did not feel very good after this workout. Not sure if it’s my lack of metcons lately or if the pile of McDonald’s I ate less than 3 hours before was a factor.

Triple Triple Double

Went to the driving range yesterday and again this morning. Right arm feels a little weird and I wonder if it’s from all of the swings. Did some bottom squat hold and stretching to warm-up.



  • 20s L-sit (Rings, knees up)
  • 25s Rest

Cut back from the 30 second rest we had 2 weeks ago. Last 2 rounds were a lot of shaking, but made it through. Seems to be improving quickly.


  • 3 Rounds
    • 5 Thrusters (135#)
    • 5 Burpees OTB (lateral)
  • 2:00 Rest
  • 3 Rounds
    • 3 Squat Snatch (155#)
    • 3 Bar Muscle-ups
  • 2:00 Rest
  • 3 Rounds
    • 10 Deadlifts (245#)
    • 10 Box Jumps (30″)

Finished part 1 at 1:36. I actually felt really good during this part, but my heart rate sky-rocketed and I couldn’t recover during the rest. I was fighting it until the end of the workout. Part 2 was much worse than I expected. I’m glad I scaled it back from the original 5 reps of each I had planned early in the week. I knew it was going to be bad when I lost the 2nd snatch in the hole. I missed one in my last round too. Was a little scared about the bar muscle-ups since I haven’t done one since around March. Got the first 2 rounds unbroken without a problem and I think I would have been able to on the last round too, but my hands and the bar were sweaty. It wasn’t worth the risk of slipping and falling on my head, so I did 3 quick singles. Finished at 8:48 on the clock, so it took me 5:12! Had to rest quite a bit between each snatch. In the final part I went 10, 6-4, and 6-4 on the deadlifts, and unbroken on the box jumps, though no rebounding. Finished at 14:57 so part 3 took me 4:09. I wish I had pushed to do all of deadlifts unbroken.


  • 100 OH Walking Lunges (45#)

Went outside. I did 26-24-30-20. Breathing got up there again. Rests were pretty long.

Just before 7pm I headed out to the garage. Felt like shoulder pressing for some reason.

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×155#
  • 1×165#
  • Fail 172.5#
  • 1×167.5#

Wow, didn’t expect to miss like that after I hit 165# for  double a few weeks ago during a shoulder press, push press, push jerk complex. Must just be fatigue from today’s workout because all of the bench press increased should have translated to a higher shoulder press too. I was lifting barefoot, but I doubt that had anything to do with it. Wore a belt for the last few singles because I have a tendency to over-extend at max weight.

First time using the big washers for fractional.

Crushing it for Kristin

Today we did a benefit workout to raise money for a 22-year-old student from CrossFit Bay City. She had a stroke a couple of weeks ago.


  • Crossover Symmetry Activation
  • Rumble Roll my low back
  • 2×10 Reverse Hyper (210#)
  • 45-95-115# C&J and Snatch

5 Rounds

  • 6 C&J (135#)
  • 6 Snatch (135#)
  • 10 Over the Bar Burpees

Did all singles on the bar and tried to get back on it for the next rep. Finished in 13:34.

Bench Day

Went to the 9am again. Lats are still sore and I bet the muscle-up pulldowns have something to do with that.


Bench Press

  • 10×45#
  • 5×115#
  • 5×165#
  • 5×195#
  • 5×210#
  • 5×220#
  • 3x8x195#

We worked up to a heavy set of 5 and then did some drop sets. Was supposed to be around 85% as a guide, but I went heavier since I didn’t hit what I wanted to in the final set. Perfect weight because I might have missed if I had gone much heavier.


4 Sets

  • 5 Pendlay Rows (165#)

Didn’t go crazy with these today. Focused on speed and quality reps.


8:00 AMRAP

  • 5 OHS (95#)
  • 10 Over the Bar Burpees

First round was done in 45-50 seconds and then everything got progressively slower. Finished 6 rounds plus the overhead squats and 8 of the burpees. I was not expecting my legs to feel like jello, but must be from the squats last night. They started burning pretty good about halfway through the workout.

Night garage session again. I’m really enjoying these.


Did 1,500m on the Ski Erg in 6:57.5.


Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

E90S for 12 Sets

  • 5 Power Snatch (115#)

Originally planned for 6-8 sets, but was feeling it. All touch-n-go reps on every set.


4 Sets

  • 10 Weighted GHD Sit-ups (20#)

Could feel my low back working on these too.

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.


  • 3 Rounds
    • 30s Handstand Hold (Nose and toes)
    • 30s Rest
    • 30s L-Hang
    • 30 Rest
  • Empty bar clean progressions
  • 3 Hang Cleans (95#)
  • 3 Hang Cleans (135#)
  • 3 Hang Cleans (155#)


10:00 EMOM

  • 3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.


8:00 AMRAP

  • Thruster (100/65#)
  • Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

Shoulder Reppin’

Running the show at 9am again for Kevin, but he gets back to town today. I did 3 sets of 10 reverse hypers with 210# before class.


3 Rounds

  • 5 Push-ups
  • 4 Inch Worms
  • 20 Band Pulls (red)

Warmed up the shoulder press with 10×45#, 5×95#, and 3×125#.


  • 3-3-3-3-3-3-3-3 Shoulder Press (152.5#)
  • 2-1-2-1-2-1-2-1 X Push-ups
    • 2s: 18″ Plyo
    • 1s: 21.5″ Plyo

Struggle from the start with the shoulder press, especially getting that first rep going, but made it through every set. New 3RM too and for all 8 sets!


8:00 AMRAP

  • 8 Deadlifts (185#)
  • 8 OTB Burpees
  • 8 American KBS (62#)

Got exactly 6 rounds.


8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest


I finished up with 2 sets of 20 reverse wrist curls with 45#.

Great Lakes Bay Regional Throwdown VII

First GLBRT competing with CrossFit Intuition. It was held at Rise & Conquer Fitness. Teams were made of 2 men or 2 women and each gym could have up to 6 teams. Top 3 team scores counted towards the gym score for the belt. Since we only had 2 Rx teams we didn’t really rank in the gym competition.

Workout #1

12:00 Time Cap

  • Partner A – 60 American KBS (53/35#), Partner B – 30 Thrusters (95/65#)
  • Partner A – 30 Thrusters, Partner B – 60 American KBS
  • Partner A – 30 American KBS, Partner B – 15 Thrusters
  • Partner A – 15 Thrusters, Partner B – 30 American KBS

Both partners may work simultaneously, but can’t move on to the next round until both movements are finished If one partner finishes their work before the other on a round, he/she may help the other partner finish their work for the round.

Our women crushed this and took first place with a time of 6:12! The thruster attack works! Kevin and I did well too with 4th place for the men in 7:01. I was expecting this to be the worst of the workouts, but it really didn’t feel that bad. Everyone was talking about how blown up their forearms were, but mine felt perfectly fine.


Workout #2

7:00 AMRAP
* Partners work one at a time and may split the work up in any way.

  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (115/75#)
  • 20 T2B
  • 15 Burpees over the Bar
  • 10 Cleans (155/105#)
  • 20 T2B
  • 15 Burpees over the Bar
  • MAX Cleans (185/115#)

We had about 3 minutes for the 185# cleans and got 29 reps. It was pretty brutal at the end. We were 5th out of the men.


Workout #3

*Split up the work however the team wants, with one person working at a time.

6:00 AMRAP

  • 7 Deadlifts (205/135#)
  • 14 Pull-ups

1:00 Rest

6:00 AMRAP

  • 7 Box Jump Overs (24/20″, touch on top)
  • 14 Wall Balls (10/9′, 20/14#)

Kevin ended up ripping his hands in the first part, which made things a little rough. I had to dig deep. This is where the last few months of hark work paid off. I couldn’t breathe for a good 20 minutes after these 2 AMRAPs were over though.

In the first part we got 201 reps (9 rounds + 7 deadlifts, 5 pull-ups) for 5th place. We were about 1.5 rounds behind the leaders, which I’ll take. Without the ripped hands I bet we would have gotten close to another full round in. Only 154 reps in the second part which was 7 rounds plus 7 box overs, which was pretty terrible, placing us 14th. Kevin couldn’t really handle the medicine ball, so I did the majority of the wall balls.



Fun day! We were so proud of our women dominating that first workout and they were on cloud 9. 🙂 Overall Kevin and I were the 5th ranked male team out of 18.


Paying Off

I’m very surprised that my legs work today. Usually after doing “Karen” I can barely walk for 3 days, so was sure that the 260 training bar thrusters would be worse. In for the 9am class at CFi. I didn’t really warm up much today other than a 2:00 squat hold.


  • 10×45# Back Squats
  • 5 Push-ups
  • 5×135# Back Squats
  • 5 Push-Ups
  • 5×185# Back Squats
  • 5 Push-Ups
  • 6×225# Back Squats
  • 5 Push-Ups
  • 6×235# Back Squats
  • 5 Push-Ups
  • 6×245# Back Squats
  • 5 Push-Ups
  • 6×255# Back Squats
  • 5 Push-Ups
  • 6×265# Back Squats
  • 5 Push-Ups
  • 6×275# Back Squats
  • 5 Push-Ups

Taking it easy so I don’t tweak my back again. Focused on not bottoming out with a butt wink. Did nice and controlled descents on the push-ups with an explode up, trying to keep a vertical forearm.



  • Sit-ups
  • Russian Twists (35# KB)

Not for time, but all done unbroken.



  • Deadlifts (225#)
  • Over the Bar Burpees

Did my deadlifts in 12-9, 9-6, and 9. Didn’t stop on the burpees and had a little let to push on the last round. Finished in 4:41. If I were to do it again I think I’d go for the round of 15 unbroken.

Jumped on the rower for an easy 10 minutes and covered 2,045 meters.

Hit the garage in the afternoon to use the Ski Erg. Warmed up with 1,000 meters in 4:52 and then I hit the interval workout I did on the first day I got the machine, which wasn’t much more than a month ago. I didn’t just beat my times on everything, I destroyed them.

Max effort intervals

  • 60m (0:12)
  • 2:00 Rest
  • 60m (0:12)
  • 2:00 Rest
  • 100m (0:19.7)
  • 2:00 Rest
  • 100m (0:19.3)
  • 2:00 Rest
  • 150m (0:29)
  • 2:00 Rest
  • 150m (0:28.4)
  • 3:00 Rest
  • 150m (0:28.2)
  • 3:00 Rest
  • 200m (0:37.2)
  • 3:00 Rest
  • 500m (1:45)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Set PRs on every interval and if the distance repeated, I beat it again! I’ll keep track of the 100, 200, and 500 on the PR page. The first time I did this, it absolutely smoked my arms, but I didn’t get any of that today. Hopefully the improvement is a combination of hard work over the last month and improved technique, not just the latter. Walked a half mile to cool down.

A New Deadlift

Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.


  • Leg Swings
  • Bottom Squat Hold
  • Hurdlers


Box Squats – Dynamic Effort (14″ box)

  • 3×45# + 20# KB hanging from bands on each side
  • 3×135# + 20# KB hanging from bands on each side
  • 8x3x185# + 20# KB hanging from bands on each side (~45s rest)

Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.

Dimel Deadlifts

  • 8×135#
  • 8×165#
  • 8×185#
  • 8×215#
  • 8×245#

Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.



  • Power Snatches (115#)
  • OTB Burpees

Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.


Did this when I got home.

5 Rounds NFT

  • 10 GHD Sit-ups (20# vest)
  • 10 Hip Extensions (20# vest)

Tried to really be explosive on every rep.

Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.