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. 🤷🏻‍♂️

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias


  • 10 Eccentric Knee Flexion (30#)
  • 10 Paused Wall Balls (20#, 10′, 3 second)

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.


5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!


Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!


12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

All Unbroken

On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion


  • 10/10 Single Leg Deadlift
    • 45#
    • 95#
    • 3 Sets @ 125#

Class Warm-up

5 Sets

  • 4 Snatch Pull
  • 3 Tall Muscle Snatch
  • 2 OHS
  • 2 Hang Power Snatch

I did 3 sets with 45# and 2 with 75#.


1-1-1 Snatch High Pull + Hang Snatch

  • 95#
  • 105
  • 115
  • 135
  • 145
  • 155
  • 165



  • Wall Ball (20#, 10′)
  • MB Sit-up (20#)
  • Step-up (24″)
  • Push Press (75#)
  • Row calories

Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.

Active Life – Back Max

3 Rounds

  • 100m/100m 1 Arm Farmer Carry (62#)
  • 5 Pallof Press Series (blue band, 2 breath hold)
  • 5 Evil Wheels
  • 12 Good Morning (95#)

I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.

Snatch Sandwich

Rested yesterday. Can’t believe how minor the DOMS ended up being from the 400m lunge. My ass barely got sore at all. Went to the 4:30 today.


  • 3 Sets
    • 10 Reverse Hyper (140#)
    • Dead Hang
  • 800m Run
  • 3 Sets
    • 4 Snatch Pull
    • 3 Snatch High Pull
    • 2 Power Snatch
    • 1 Squat Snatch

All snatch warm-up with the empty bar.


Complex of 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch + 1 OHS

  • 75#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 135#
  • 135#

Been a long time since I’ve done a full snatch with 155. Didn’t feel wonder, so I backed off for two more sets.


E5M – 5 Sets

  • 200m Run
  • 8/8 KB Snatch (53#)
  • 200m Run

I pulled out my wrist wraps for the snatches to protect my wrists. Probably haven’t wore them in a year or two.

Good gut check WOD for pushing the pace. Brandi started off with a faster pace on the run than I was thinking, so then for the remaining rounds I set a mini goal to get faster each round. My splits were 2:37, 2:32, 2:28, 2:28, and 2:22. I really thought round 4 was fast, but it turned out to be the same as round 3. With nothing left to do, I pushed both runs in the final round.

Alternative Workout

I wish I could call a rest day an alternative workout and still get the effects of exercising. After having a tall beer at a birthday party this afternoon, the slight headache I had only got worse. Not the smartest decision when we were planning to hit the workout later after the party. After chilling at home a bit I almost didn’t get my ass out of the chair to head to the gym.

Power Clean + 5 Push Press

Work up to a daily max.

  • 2 sets @ 45#
  • 95#
  • 135
  • 165
  • 195
  • 215

Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.

Snatch Pull

Working sets at 110-125#

  • 3×135#
  • 3×185
  • 3×215
  • 3x3x235

No way we were touching those percentages today.

Back Squat

Increase 0-5-10 pounds over the list time we did 6 reps.

  • 6×135#
  • 6×205
  • 6×245
  • 2x6x275
  • 6×285

Fourth time back squatting this week! I wasn’t going to increase at all but the first two sets were fine, so I bumped up the last set.

Kroc Row

3 Sets

  • 15/15 – 40# DB


3 Rounds

  • 10 Thrusters (95#)
  • 20 Front Rack Lunges (95#)
  • 200m Row

There was no way in hell I would survive today with the Rx 155#, so I scaled way back and just worked through. I felt like going home instead. Didn’t put the bar down in round 1, then rested after thrusters and split the lunges in half for the other two rounds. The thrusters were no big deal but the lunges were really burning me. Cruised at about a 2:05/500m pace the first 2 rounds and then picked it up in the final round so I could break 9 minutes and did with 8:58. I had no energy whatsoever to do this, but glad I did something.

That’s a wrap on 2 weeks of Hybrid. Rough week, especially adding in the 2 extra thruster sessions. Glad those are done. The program is switching to Open prep starting tomorrow.

Almost There

Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!

Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.

Thruster Attack Week 10 Workout 1

3 Cycles

  • 3 Rounds
    • 20s Thrusters (80#)
    • 10s Rest
  • 30s Rest

Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.

Met Bryan at the gym at 6.

1 Power Clean + 5 Strict Press

Up to a daily max.

  • 45#
  • 75
  • 95
  • 115
  • 135
  • 145
  • 155

The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.

Snatch Pull

Working sets (5×3) @ 100-120% of max snatch.

  • 3×45#
  • 3×95
  • 3×155
  • 3×205
  • 5x3x235

Moved up quick because there was so much to get done.

Back Squat

Add 0-5-10 pounds over last week.

  • 6×135#
  • 6×205
  • 6×245
  • 3x6x275

Felt really really good today. The first working set was the hardest one.

Pendlay Row

  • 3x15x95#

A lot of reps, so I stayed on the light side. Haven’t done any of these in months.


Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.

  • 21-15-9 Deadlift (225#)
  • 16-10-6 HSPU

Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.

Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.


  • 500m Row
  • 2:30 Rest

My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!

I think I earned these Cinnabon Delights. 🙂

Hybrid WOD

Starting some Hybrid Performance Method programming with Bryan and Weston. Figured I’d jump in with them and give my routine some structure.

Power Clean + 5 Push Press

  • 45#
  • 95
  • 135
  • 165
  • 185
  • 205
  • 225

Big PR on the push press! I’ve done 198 for 5 and 205 for 6 before. In the 2nd or 3rd rep of the final set I could feel myself over-extending so I braced hard and kept much better positions to finish the set. Barely. I could feel my back tight on the left side for the rest of the workout, but not a painful tightness, which is good.

Snatch Pull

  • 3×135#
  • 3×185
  • 2×205
  • 2x1x225
  • 2x1x235
  • 1×245

Odd doing singles, but was able to go heavy. Didn’t use straps at all.

Back Squat

  • 6×135#
  • 6×205
  • 6×235
  • 3x6x265

The working sets were at 70%, which felt good.


3 Rounds

  • 15 Wall Balls (20#, 10′)
  • 5 Muscle-ups
  • 15 Hang Power Cleans (135#)

Scaled down the wall balls from 25# since we don’t have that. Tried slam balls but the ones we have for that weight don’t bounce off the wall at all. Was not going RX+ with 30#. I also dropped the muscle-ups down from 7 to keep intensity up and be closer to Bryan’s time.

I went 3-2 on each set of muscle-ups and 6-5-4 on the cleans. Finished in 9:24 about 30 seconds behind Bryan so scaling was the right thing to do. I really need to start pushing sets more instead of playing so safe all the time. Should have gone unbroken on the first set of muscle-ups and tried to do the cleans in 2 sets each time.

Update: None of us realized the cleans were 135/195#, probably because we are so used to seeing 135/95 our eyes didn’t pick up the difference. Looking at the other days for the week it seems these metcons are programming for Regional level athletes, which is definitely not us. Will be scaling back a lot or just sticking to the women’s weights. Using 70% of the assigned men’s Rx seems appropriate.

Snatch Lockout Sucks

Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.


  • 5x20kg
  • 3×35
  • 3×45
  • 3×55
  • 1×65
  • 1×72
  • EMOM
    • 5x1x78
    • 5x1x83
    • 5x1x88
  • Heavy Single
    • Miss 90
    • 1×90
    • Miss 92
    • Miss 92

I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦

Snatch Pull

  • 3x90kg
  • 2x3x95

Snatch Deadlift

3 Pause reps (knee) + 1 Floating

  • 85kg
  • 2 sets @ 90

Back Squat

First rep of each set has a 5 second eccentric tempo.

  • 3x70kg
  • 3×90
  • 3×110
  • 3×122
  • 3×131
  • 3×133
  • 3×135
  • 3×137

Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.


  • 5 Sets
    • 30s L-sit (hands on boxes)
    • 1:00 Rest
  • Rest
  • 3 Rounds (for time)
    • 5/5 Turkish Get-ups (35#)

Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.


Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.


20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
Decided to finally buy a landmine attachment.

129 Is For Freedom

Did make it out on the course yesterday and took a cart for a quick 12 holes (back 9 was actually closed). In to the gym before 5pm tonight.


  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • EMOM
    • 5x1x75
    • 5x1x80
    • 5x1x85
  • Heavy Single
    • Miss 88
    • 1×88

I was forward with 65 or 70 and really pulled it in, feeling a little tweak in my back. Didn’t really affect me until I felt it in the bottom of the 88 make. Called it quits there. The singles with 85 were really shaky with some good saves. Didn’t have the feel today like I did the other day, so I was actually happy to go 100% on the EMOM.

Snatch Pull

  • 3x3x90kg

I wore straps for the pulls and deadlifts.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 85kg

Back Squat

Spend 5 seconds on the eccentric portion of rep 1 for every set.

129 kg = FREEDOM
  • 5x70kg
  • 5×95
  • 5×111
  • 5×121
  • 3x5x129

Little tougher this week with trying to protect my back. I put on the belt starting with 111 kilos.

Skipped the ab work and some other accessory stuff I had planned. Will give my back some rest. I’m heading out of town for the weekend anyway, so nice to get out of the gym early. Will try to do a 21 minute ROMWOD when I get up north. (Too late, so didn’t get it in.)