Cardio Sunday

Pretty sore from yesterday. It hurts to even touch my traps. Went in for the noon class and was thrilled to see it was an “easy” one.


Tabata Mash-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Jumping Jacks


  • 100 Jump Rope Singles
  • 50 Lunges
  • 50 Push-ups
  • 50 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 40 Lunges
  • 40 Push-ups
  • 40 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 30 Lunges
  • 30 Push-ups
  • 30 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 20 Lunges
  • 20 Push-ups
  • 20 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 10 Lunges
  • 10 Push-ups
  • 10 AbMat Sit-ups

At least they weren’t hand-release push-ups, but still were the toughest part and I had to break them up a lot. Finished in 17:53.


Death by Jingle Jangles (18′, by 3s)

Got through 27 and was on pace to get through 30, but slipped on some sweat or water around number 22 and nearly did the splits. I was so pissed because I wanted a shot at breaking my 30 + 21 gym record.

A Sunday Triple

Feelin’ good. Getting a lot of sleep. Eating pretty healthy. Drinking more water. Seeing results. Went in for the 11am.


  • 100 Jumping Jacks
  • 100 Mountain Climbers
  • 100 Butt Kicks
  • 100 Lateral Hops (I alternated legs each 25)
  • 25 PVC Pass-thrus
  • 3 x 1m Bottom Squat Hold (30s rest between each)

WOD #1

Tabata Front Squats (65#)

I got 80 total reps. Nice burn, but could really feel my lower back towards the end.

Take 2 minutes of rest before the next WOD.

WOD #2

13 -> 1 Ladder

  • Burpees
  • Russian KBS (53# KB)

Never took a break and finished in 8:56. It was a 10:00 time cap and then 3 minutes of rest before starting the next WOD, so it was nice to get that extra minute of rest.

WOD #3

50 Reps of Sandbag Complex

  • Clean the bag up on to a shoulder
  • Squat
  • Press the bag up OH and on to the other shoulder
  • Squat

I was able to find a nice rhythm with these and did blocks of 5 throughout most of the WOD. At the end, the presses started to get harder so I switched to blocks of 4 at a time. Crushed this one in 7:37.

Great hour of work for a Sunday. I’m shocked how fast my conditioning has come back. I’ve only been doing the extra rowing stuff at home for a couple of weeks and just cleaned up my diet a week ago. I hope this continues.


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.

21-15-9 and Reverse It

Little sore in my arm pit and chest area. Not sure if that’s from the dynamic bench press work, snatches, or maybe from “Cindy”. Went in to the 9am so that I have a long rest before the 6pm OLY class on Tuesday.


5 Rounds

  • 30s Bottom Squat Hold
  • 30s Jumping Jacks


5×1 Low Box Squat

Two weeks ago when we did 5×5 I used 175# on my last 3 sets because it felt terrible. Last week I narrowed my stance and got up to 215# or the 5×3. This week I went another 40# higher! Did a warm-up set of 5 at 135# and then did 185#, 205#, 225#, 245#, and 255#. That’s more than my 1RM back squat, but to be fair, I haven’t attempted a 1 rep max since March, which is way too long. I think I could have gone 265# or more today if there was more time. Hopefully that means my back squat is over 275# now (goal for the year), instead of my old 240# PR.


  • 21-15-9
    • Over the Box Jumps (24″)
    • Weighted Lunges – each leg, so 42-30-18 (35# KBs)
  • 3m Rest
  • 9-15-21
    • Wall Balls (20# MB, 10′ target)
    • Burpees

I started out with an 18″ box with a couple of 45# plates stacked on it, but the new plates are so slick they were sliding all over the place and it was not safe. Thankfully Lisa offered to switch with me since she had one of the 24″ boxes. Even with the set back in time I still finished first in the class in 14:14, which includes the 3 minutes of rest. I went unbroken in the lunges, which made up a lot of ground on everyone else. Everything else was pretty easy to do unbroken, although I did want to break up the last set of wall balls, but fought through them. First half took me 6:32 (with the time to switch boxes) and the second half took 4:42.


  • 50-40-30-20-10 Russian Twists (30# KB)
  • 20 AbMat Sit-ups in between each round

The only set I didn’t do unbroken was the set of 40, which I broke into 2 sets of 20.

Sliced Open

This morning I went to the Doctor to get a couple of sebaceous cysts removed. My head is pretty sore and I’m on some Vicodin for the pain. I can’t use any water on the 2 stitched areas for 3 days and no soap/shampoo until I go back next week to get the stitches removed. Should be interesting with working out. I already sweated a ton today. I could get pretty rank in a few days.

After resting a bit at home I went to the first Olympic Lifting class at Survival Fitness held at 6pm and then stayed after for the 7pm class. In the OLY class we worked on drilling the snatch. I’ve really been looking forward to this because I know I can use a lot of work on my technique, which is holding me back from making big gains in my numbers.


4 Rounds

  • 15s Zombie Kicks
  • 15s Bottom Squat Hold
  • 15s Plank
  • 15s Jumping Jacks

Some of us were already pretty warm from the OLY class.


5×5 Clean High Pull

I assumed it was a 5×3 because we just did 5×5 last week. Didn’t actually read the board until before my last round. So my first 4 rounds were all 3 reps. I did 135#, 155#, 165#, 175#, and 185#.


  • 50 Russian KBS (53# KB)
  • 21-15-9
    • Dead Hang Pull-ups
    • Turkish Get-ups (30# DB)
  • 50 Wall Balls (20# MB, 10′ target)

I didn’t think this would work up so much of a sweat, but I was soaked at the end. I finished in 17:30, which was the best time of the day. I’m glad my head didn’t really hold me back. The pull-ups were the worst part of this. I was pretty much doing one at a time the entire way so that I didn’t have to tax my arms on the descending portion of the pull-up. As soon as I got my chin over the bar I let go and dropped to the ground.

Dumbbell Thrusters Suck!

Woke up feeling good and refreshed. Still a little tight in my ass from Friday’s lunges, but not enough to affect any movement.


  • Tabata Bottom Squat Hold
  • Tabata Plank


5×1 Front Squat

Warmed up with 6 reps using the 45# bar and 3 reps at 135#. For my working sets I used 185#, 205#, 215# (previous PR), 225#, and 235#. Lifts felt great. I remembered to keep a deep breath and keep a tight midline on the way down. Then on the way up I really concentrated on keeping my elbows up so the weight wouldn’t drop forward. It’s been a long time since I did even a back squat PR, which is still at 240# from back in March. Next time I test thought I should see a big jump as well. Really happy with the 235# today.


12:00 AMRAP of 3-6-9-12-15-18-21…

  • DB Thrusters (35# DBs)
  • Jumping C2B Pull-ups

Since the beginner competition on Sunday is with jumping chest to bar pull-ups I figured today would be a good time to try them out. They really send your heart rate sky-high because it’s pretty much a constant jumping. I had to start breaking them down into sets of 6 or 8. The bar I was using was probably a little higher than it should have been for me, but it was a good test. I got through the round of 18 and then did 14 of the 21 thrusters. Doing thrusters with DBs is so much harder than it is with the bar.


Death by Ring Dips (by 2s)

I did 10 + 9.

Jingle My Jangle

I went out and walked 18 holes of golf this afternoon and am feeling good after not doing a WOD yesterday. Went in for the 7pm class.


5 rounds

  • 10 PVC Pass-thrus
  • 30s Bottom Squat Hold

I mixed in some PVC Around-the-Worlds for some of the pass-thrus to help get my shoulders warmed up.


5×3 Shoulder Press

I was really disappointed in my performance with the 5×5 last week, so I was in it to win it tonight. I did a set of 10 at 45# and a set of 5 at 95# to get warmed up. For my working sets I used 105#, 115#, 125#, 135#, and 145# with no missed reps. BOOM! My previous PR was 140# and I got 3 reps at 145# today, so I have no idea why last week sucked.


5 rounds

  • 3:00 AMRAP
    • 3 Burpees
    • 6 MB Cleans (20#)
    • 9 Wall Balls (20#, 10′)
  • 1m Rest

Start each round where you ended the last round, which will most likely be in the middle of the cycle. This makes counting easier, as long as you can remember where you leave off. I did exactly 17 rounds with 1 second to spare. One minute is not a lot of rest time between these rounds and all that squatting really adds up.


Death by Jingle Jangles (by 3s)

What’s a Jingle Jangle you ask? They are basically short sprints from side to side in the gym, which is about 16 feet wide. So for this “Death by” style, in the first minute you have to get side to side 3 times, then 6 times the next minute, and increase by 3 each minute. For the first 5 minutes it’s all walking to save energy, but then I had to start picking up the pace. I got through the round of 30, which is the 10th minute, and then got 21 of the 33 in the 11th minute, which in a new gym record.

“Rockin and A-reelin Barbara Ann Ba Ba”

It was a little tough getting out of bed this morning at 9am. My neck and back are a little off, but they did loosen up after moving around. I went in for the 11am class.


3 rounds

  • 30s Jumping Jacks
  • 30s Plank
  • 30s Jumping Jacks
  • 30s Bottom Squat Hold


5 rounds

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats
  • 3m Rest

This was my first time meeting “Barbara”. She sounded like a real bitch before I got to shake her hand, but after we got to know each other a little bit, she’s an alright gal. I like workouts like this where you can have 3-5 minutes of hard work followed by a rest and then do it over again.

My goal right from the start was not to go out too fast, because I’ve done that too many times in a WOD like this one. I also didn’t want to get to the point of fatigue in my push-ups because after that it’s almost impossible to knock out any good amount of reps. I did 10 and 10 pull-ups in round 1, but then went 10-5-5 every other round. Did about 10 push-ups to start each round and then broke up the rest into smaller sets as my arms tired. Sit-ups and air squats were all unbroken except for the first round of squats. I wasn’t sure how I was going to be able to do with 50 of them so I took 2 short rests. I was feeling better than ever with my air squats so for the last 4 rounds I was able to do them unbroken. In the last round I was actually able to bang out the last 20 at an even faster pace, which felt good.

My times for each round were very consistent:

  • 4:23
  • 4:26
  • 4:26
  • 4:33
  • 4:27

Everything within a 10 second window. I’ll take that type of consistency every time. Total time of 22:15.

12.5 Retest

I went to bed later than normal last night, so feeling tired today. Knees are a little sore, but otherwise my body feels good. Going in to the chiropractor this afternoon for an adjustment and massage. After only two weeks I got used to the Tuesday massages, so with the scaled back treatment this week I’m really missing it.


5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank


This was a retest of workout 12.5 from the CrossFit Games Open.

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • 3 Thrusters
  • 3 C2B Pull-ups
  • 6 Thrusters
  • 6 C2B Pull-ups
  • 9 Thrusters
  • 9 C2B Pull-ups
  • 12 Thrusters
  • 12 C2B Pull-ups
  • 15 Thrusters
  • 15 C2B Pull-ups

If you complete the round of 15, go on to 18, increasing the reps by 3 with each new round as far as you can go. Thrusters are done using 100#.

When I did this back in March I got 58 total reps. Today, under less than idea conditions I got 66 reps. I didn’t think to put on my wrist straps, so my wrists started killing me on the thrusters. I was knocking out C2B pull-ups pretty well today, but 3 different bars started spinning on me, so I had to keep moving to a new spot. Ugh! At least I saw improvement, but should have been better.


3×20 Weighted Sit-ups

For my sets I held:

  • 30# KBs
  • 80# KB
  • 45# DBs

Those last two sets were a struggle, but I finished all of the reps.


Prowler Sprints!

Used the lighter of the two prowlers today, loaded with a couple of 45# plates, and pushed it 40-50 yards with the high handles and then back with the low handles. Did 3 sets of that.

Sunday Partners

Went in for the 11am this morning. What a beautiful day!


5 rounds

  • 1m Bottom Squat Hold
  • 1m Plank


I was teamed up with Brett and we destroyed (I think) this WOD.

  • 100 Burpees
  • 100mm Prowler (50m high and 50m low)
  • 100 Air Squats
  • 400m Sand Bag Run (40#)
  • 100 HR Push-ups
  • 5 minutes of Plank
  • 100 Wall Ball Passes
  • 150m Farmer’s Carry (45# DBs)
  • 100 Pull-ups
  • 100mm Prowler (50m high and 50m low)

Both partner could be working on rep counts at the same time, so that’s burpees, air squats, push-ups, and pull-ups. We split the prowler pushes in half so we each had equal time at the high and low pushes. The sand bag run and farmer carry were done together. For the planks we each did a minute twice and then each did 30 seconds. Our total time was 27:56. My time for the 50 burpees at the beginning was 2:33, a new low.


I had no idea what weights to grab for the farmer’s carry but found out the girls had more than me when I got out there. So after a couple of minutes off I picked up the 60# DBs and did a 130m walk with them, which was a struggle. Next time I have to do a farmer’s carry I’ll know.