Smoked in Dubai

My legs felt tired last night and even though I was up past midnight, I slept better. Ass and quads are feeling a little sore today. Was in the hotel fitness center just after noon. I did the back rehab work, which is getting a little easier.


10:00 EMOM (alt)

  • 10 Lat Pulldowns (77 kg)
  • 10 DB Bent Over Reverse Fly (12 kg)

Third set got real nasty and then I just survived.


20:00 Stationary Bike

Went 8.96 km and did 244 calories. My legs are smoked from yesterday! Early flight and a long travel day tomorrow, but I’ll be home by 10pm Eastern. Can’t wait!

Self Maintenance

All human beings should be able to perform basic maintenance on themselves.

Kelly Starrett

Back feels ok. Taking it easy today though so I can do 15.4 tomorrow and then Super Sunday. Out in the garage around 11am.


  • 15:00 of Back Stretching
  • Crossover Symmetry Activation

Saw a routine from Jared Fleming a few weeks ago that he used to help with back problems. I’ve been doing it the last few days. Can’t hurt. Hopefully it’ll help with my tight hamstrings as well.


15 Rounds

  • 150m Ski Erg
  • 1:30 Active Rest
    • 15s Walk
    • 1:00 Air Dyne (slow)
    • 15s Walk

The walk was really the transition time to go around the Jeep from one side of the garage to the other. Forgot to check total distance on the AD. Times on the Ski Erg were:

  1. 31.2
  2. 31.2
  3. 31.5
  4. 31.3
  5. 31.0
  6. 31.1
  7. 31.3
  8. 31.0
  9. 30.9
  10. 31.2
  11. 31.1
  12. 31.2
  13. 31.1
  14. 30.9
  15. 30.4


  • 4×15 Banded Reverse Hypers (green)
  • Crossover Symmetry Recovery

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.


  • CS Activation
  • Bottom Squat Hold
  • Inch Worms
  • 750m Row


He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

  • 20s Row
  • 20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.


10:00 EMOM

  • Odds: 10 Pendlay Rows (40% of BW – used 85#)
  • Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.


3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

  • 50 Wall Ball 20#/14# 10’ target for men and women
  • 40 KB Snatches 53/35
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.