Have a Merry One

Partner workout with B. This is the work I did

  • 4×12 cal Row
  • 4-4 Strict Pull-up
  • 5×12 Push-up
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 DB Push Press (40#)
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 Renegade Row (40#)
  • 5×10 Tuck Jump
  • 5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.


My back has not been feeling very good in the mornings this week. 😦 Last night I found an Olympic curl bar at Meijer for $50 after I’d just back ordered a rackable one a couple of days earlier. You can feel it’s cheap, but it’ll do the job.

Out in the garage at 3:30 today.


  • 5:00 BikeErg (2,313m)
  • 2×10/10/10/10 Steamboats (each leg)


3 Sets

  • 10 Strict T2B
  • 30s OH Barbell Hold (135#)
  • 15 Low-Pulley Knee-Ins (26#)
  • 30s OH Barbell Hold (135#)
  • 10/10 Rack Banded Rotations + 10s Hold at end range of rotation (blue)

Was drenched in sweat midway through this. Good combination.


40:00 AMRAP

  • 10 Tuck Jumps
  • 20 alt DB Hang Snatches (35#)
  • 30 Sit-ups
  • 1,000m BikeErg / 500m Row / 500m SkiErg
  • 30 Lateral Hops
  • 20 Single Arm DB S2OH (50#)
  • 10 Single DB Step-ups (24″, 50#)

I scaled back the dumbbell snatch from 50# because my back has been bothering me this week. I rotated through the machines every round in the order listed. Got through 5 rounds plus all the movements up to and including 101 meters on the SkiErg. Humid and sweaty mess!

Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.


  • 5:00 SkiErg (1,076m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 20 Monster Squats
  • 2 Sets
    • 20 Lateral Hops
    • 10 Tuck Jumps
  • Calf Stretching
  • 10 Shoulder Press (45#)


4 Sets

  • 12/12 Single Leg RDL with foot on wall (53# KB)
  • 10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.


  • 4:00 AMRAP
    • 30 Double Unders
    • 10 Push Jerks (95/65#)
  • 4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.


4 Sets

  • 10 Hanging Leg Raises (5# ankle weights)
  • 10 Pike-ups (5# ankle weights)
  • 15/15 Mountain Climbers (5# ankle weights, feet elevated)
  • 10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

Leg Grinder

On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today


3 Sets

  • 15 Reverse Hyper (50#)
  • 25 Banded Hamstring Curls (small blue)


3 Rounds

  • 50 Air Squats
  • 40 Walking Lunges
  • 30 Squat Jumps
  • 20 Plyo Lunges
  • 10 Tuck Jumps
  • 1.25 mile Echo Bike

This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.

Dive Bombs

Last night my legs felt tired and I could feel my shoulders a bit today. Went to the 4pm class.


10:00 AMRAP

  • 10 Divebomb Push-ups
  • 10 Kip Swings
  • 10 Tuck jumps
  • 5/5 Half kneeling single arm DB press (30#)
  • 1:00 Row

I don’t remember those divebomb push-ups being so hard when I did them in P90X a long time ago! Got through two rounds and five push-ups.

  • 10 Hanging Knee Raises
  • 6 Kip Swing + Press Down
  • 6 Knees to Chest
  • 6 T2B


12:00 AMRAP

  • 12 Push Presses (95#)
  • 12 Toes to Bars
  • 12 Box Jumps (24″)

My hands were happy this was T2B programmed instead of pull-ups after the C2B I did yesterday. I had the grips on, but didn’t use the finger holes, which actually works really well for T2B. Something I’ve noticed with the Ben Smith programming and now NCFit is that they program push presses a lot instead of push jerks (or shoulder to overhead, where it’s your choice). Should pay off when it’s time to do jerks.

This workout seemed familiar, but the closest I could find was Open 12.3 which was 18 minutes of 15 box jumps, 12 shoulder to overhead (115#), and 9 T2B. Based on my best score for that a few years ago, I thought 7 rounds was possible.

I didn’t quite get it. Finished six rounds, the push presses, and the T2B for a score of 6+24. The push presses were all unbroken and they did get challenging in the last two rounds. I played it too safe with 3×4 T2B every round and might have been able to do 2×6. I should have jumped down from the box too. Those little changes would have made a big difference.

This definitely had the feel of an Open workout and I feel like I gave it an effort worthy of an Open workout. I was able to post the top male score of the day, which is rare. My hands need a rest after 70 C2B yesterday and today’s 84 T2B plus a lot of other swings and warm-up reps on the bar.

Midline & Posterior

2 Sets

  • 1:00 Hollow Flutter Kicks
  • 30s Rest
  • 1:00 Russian Twists (45#)
  • 30s Rest
  • 1:00 Hip Thrusts
  • 30s Rest

I made it through the entire first minute without stopping, which was hard! Pushed more on the 2nd set of twists than the first. The hip thrusts were unbroken for both minutes. Didn’t count any reps though.


Stayed after and started working on my handstand walking on the open floor. I could get up and take a couple of steps, but wasn’t getting my legs with the forward lean, so I kept falling back down the way I went up. I’ll have to keep working on it.

New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.


E30S 10:00

  • 1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.


4 Cycles

  • 1:00 AMRAP
    • 3 Hang Power Snatch (95#)
    • 6 Tuck Jumps
  • 0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

  • 5 Strict C2B Pull-ups
  • 15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.


8 Rounds

  • 20s Hollow Rocks
  • 10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.

Station Laps

Woke with a nice headache after drinking a couple of root beer ales last night. Light weight!

Super Sunday was at a track across the street from the gym today.


  • 400m Run
  • Agility Ladder Drills

We probably did 6-8 different drills two times each. It was over 80 out so was already working up a sweat.


40:00+ AMRAP with Partner

  • 200m – 30 Walking Lunges + Run
  • 100m Run + 15 Tuck Jumps
  • 100m Run Backwards + 15 Push-ups
  • 4x Sandbag Carry up/down bleachers

Each part was I go, you go, so rested about half of the time. Each of the teams was staying pretty close together through the entire thing, which was cool. We were at 37-38 minutes so finished out one more lap. Bryan and I got our 6 rounds in at about 44:47.

Not use to something that long, especially outside in the sun. My car said it was 87° when I was pulling out of the lot. I still had my headache too.

Chicks & Dicks WOD

This morning at 9am, our newlywed couple of Casey and Kinde Malott were back in the gym for their first WOD after the wedding. Matt made it a partner WOD pairing up a guy and a gal for each team. I was paired up with Cora and we rocked it!


21-15-9 *

  • Air Squats
  • Jumping Jacks

* After each round, power skip 150m.


“Malott 13”

  • 13 Man Makers, Renegade (40# DBs)
  • 13 Around the World HR Push-ups (each one is essentially a 4 count with rotations)
  • 13 Laps of 150m Weighted Run (45# Plate)
  • 13 Over the Box Burpees (24″ – Each partner does 13 and can work at the same time)
  • 13 T2B (4 counts, so 52 total)
  • 13 Tuck Jumps (4 counts, so 52 total)

Our strategy on the man makers put us behind several teams, but we were able to make up a lot of ground and pass everyone in the runs. About halfway through my over the box burpees, I fucked up. For some reason in my head I thought I would jump up with one foot and have the other foot trail. What a train wreck that turned out to be. I hit the box hard, busted up my leg, jammed a finger and landed on top of the box with my stomach. Ouch! So then I had to do the rest of the box jumps on one leg essentially. My T2B were some of the best I’ve ever done and tuck jumps are easy for me. We finished first with a time of 16:00.


Death by Russian KBS (by 3s, 53# KB)

Got through the round of 33 and then called it a day. That’s 198 swings in 11 minutes. Had about 10 seconds left before the next minute started, but my shoulders were pretty fried and I worked out each day this week. It was time to shut it down. There was also a strength portion doing heavy shrugs, but we had the option of doing the finisher instead.

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.


  • 400m Run
  • 10 Samson Stretches
  • 10 Inchworms
  • 10 Zombie Kicks
  • 10 Air Squats
  • 10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.


Ladder drills

These were quick but fun.

WOD #1

  • 800m Run
  • 40-30-20-10
    • KBS (53# KB)
    • Box Jumps (24″)
  • 800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2


  • High Knees
  • Bear Crawls
  • Zombie Kicks

WOD #2


  • 50 Broad Jumps
  • 80 HR Push-ups
  • 100 Lunges
  • 80 Tuck Jumps
  • 50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.

Snatches and Burpees

My legs are a little sore from the back squats, thrusters, and air squats. Got up again and went to the 6am class at CrossFit Pacific Beach. Although it’s easy for me getting up because of the 3 hour time difference I’m really liking getting in my workout so early. Might have to try it when I get back home.


  • 400m Run
  • 2 rounds
    • 7 Push-ups
    • 9 Burpee Tuck Jumps
    • 11 Ring Rows
  • 50 DUs

I did really well on the ring rows, but it’s probably because they were higher than I’d normally have them. We did some PVC work and a bit of stretching after the above warm-up. Then we did a few snatches with increasing weight to get to something comfortable to use in the WOD.

WOD #1

5 rounds

  • 3 Power Snatches (95#)
  • 6 Ring Dips
  • 9 Pull-ups

After each round, rest for 2 minutes.

My rep scores for the rounds were 45, 37, 35, 35, and 30. Ring dips were my biggest struggle, but I didn’t use any bands throughout the WOD. Pull-ups also got me in the last round. I think this was the first time I’ve done barbell snatches in a WOD and I really liked it.

I got back to the hotel, ready to run another day of Bootcamp for Automatticians. We warmed up with some air squats to loosen up the legs from yesterday and then did some World’s Greatest Stretches.

WOD #2

The original plan was to do 100 burpees for time with a 10:00 time limit. But only 4 people showed up today and I was pretty exhausted from the WOD at the box, so I switched it up.

10:00 EMOTM

  • 10 Burpees

I went with 10 burpees, which gives me a solid 24 seconds of work. I had everyone else base their number off when I finished in that first minute. I’m glad we didn’t do the original plan for everyone’s sake, including mine. I felt like I was really dying in the last 5 minutes, but was able to keep hitting my 24 second sweet spot.


3 Tabata Rounds

  • Standing Bicycles
  • Flutter Kicks

Tomorrow we’re doing a 5K as one of the company meetup activities so it’ll be a rest day from the WODs.