Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205
  • EMOM
    • 5x1x225
    • 5x1x240
    • 5x1x255
  • Heavy Single
    • 1×270
    • 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

  • 5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

  • 3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

  • 15 Weighted GHD Sit-ups (parallel, 25# plate)
  • 4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.


5 Rounds

  • 15 Push-ups
  • 30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)

Don’t Run a 5k Like This

Didn’t want to, but did the ROMWOD late last night. My right hamstring cramped up trying to do twisted lizard on Friday night so I figured I should get some stretching in.

Last day of my sabbatical before going back to work tomorrow. Got started at the track at 10:30. Beautiful morning for a run with the temperature around 60°.

Aerobic Capacity – Lactate Threshold

10 Rounds

  • 300m (target: 24-26s/100m)
  • 200m (target: 36-38s/100m)

No rest between intervals or sets, so essentially a straight 5k with different pacing. I did pretty well on the 300s, only going over 1:18 twice with 1:19.2 over being the worst one. The last few 200s got slower as I needed the rest to recover because I was making sure to hit the 300 paces. My final 300 was the fastest one. 😀 Definitely started to feel my legs getting heavy mid way through this session. Total time was 25:20, which is a respectable 5k. Pretty sure I wouldn’t want to run a 5k like this though.

I walked 600 meters after. Completes 9 weeks of the AC programming. Hmm, no 1 mile test in week 10.


On to yesterday’s lifting session ab work when I got home.

4 Sets

  • 15 Weighted GHD Sit-ups (25# metal plate)

4 Sets

  • 20 V-ups (hollow)

I will do the 20 minute ROMWOD at some point. Can’t wait to order pizza tonight!

On The Minute

First day of a new lifting program. I’m going with Catalyst Athletic’s On The Minute Cycle, which I got out of the weightlifting bible. Out in the garage at 10am. Not wearing the knee sleeves today for a change.


  • 5×45#
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 15:00 EMOM
    • 5x1x155
    • 5x1x165
    • 5x1x175

Felt good to be able to hit full lifts from the floor after the Vaughn program and all of it’s tempo/pause work. Tried to work on receiving the bar where it was and not putting more into the bar than I needed to. Haven’t recorded lifts in awhile, but had the GoPro on the ground which produced a shitty angle…

Need to keep an eye on that jumping back. Don’t want it to be too excessive.

Snatch Pull

  • 3x3x185#

Pulls have always felt awkward to me, but for some reason they felt normal today. Wore straps. Tried to focus on leg drive and staying on my heels as long as I could.

Snatch Deadlift

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

  • 3 Sets @ 175#

Wore straps for these too, but easy compared to the heavier loads used in the last program, which often included more pauses or tempo.

Back Squat

E2M – 12:00

  • 5×155#
  • 5×205
  • 5×235
  • 3x5x265

I forgot I was supposed to be doing a tempo descent, so didn’t start until the 3 working sets. It was a 5 second eccentric on rep 1. I was going to go beltless, but suspected the tempo would not be fun. I was right, so I’m glad I strapped it on for the working sets.

The OTM work really sets the tone for the entire session. I was finished with all of the lifts in under an hour, which never happened in the Vaughn program. It also helps a lot that each lift leads into the next one so you don’t need to warm-up different movements.


  • 5 Sets
    • 8 Weighted GHD Sit-ups (30#)
  • 4 Sets
    • 15 Lying Leg Raise

I’m going to try to stick with their recommended ab work with each session and can easily use my GHD as part of it. All sets of one movement were completed before going to the next movement.

I am however going to cut back and just try to get in 3 lifting days per week so I can hit a few more metcons here and there. My body doesn’t respond very well to lifting 4-5 days a week.

Walked 18 holes after lunch and will hit a 21 minute ROMWOD tonight.

Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 3×86
  • 3×92
  • 2×98
  • 2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

  • 3x115kg
  • 3×130
  • 7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

  • 3x20kg
  • 3×40
  • 3×60
  • 2×80
  • 1×90
  • 1×100
  • 1×108
  • 1×115
  • 1×120
  • 1×124
  • 1×128
  • 1×132
  • Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

  • 10 Weighted GHD Sit-ups (25#)
  • 5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.


When I got home from golfing last night my legs were like jello. I rode in the cart too so the 2 hours at the gym really caught up to me. Out in the garage at 11 to finish up the 2nd half of lifts I did before class yesterday.


  • Crossover Symmetry Activation
  • 5:00 Air Dyne (1.48 miles)

Tall Clean

  • 4×45#
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

I put on the belt starting with 185, but gave the knee sleeves a rest. No “Clarking” today! Got that double at the end without dropping it.

Clean Lift Off

  • 2×255#
  • 2×285
  • 2×305
  • 2×315
  • 2×325
  • 2x2x335

All hook grip. Kept wearing the belt. After each set I jumped on the GHD for 10 weighted reps with the 20# medicine ball. Since I missed out any GHD work last week I stepped it up with the 70 reps; I have always stuck around 50 reps when doing weighted. I actually kept the belt tightened up on the sit-ups and it felt good.

Yard work after lunch for a couple hours and then over to the gym by 6pm. I did end up returning those On shoes in exchange for a pair of Saucony, which I had never tried before. First day wearing them.


Aerobic Capacity – Aerobic Threshold

  • 30:00 Easy Aerobic Run
  • 5:00 Rest
  • 6x
    • 10s Sled Pull Sprint
    • 1:30 Rest
  • 2x
    • 20s Sled Pull Sprint
    • 2:00 Rest

Don’t know if I’ve ever tried to sprint with a sled behind me. Was supposed to use a weight that would take 8-10 seconds to go 30 yards. Made a big guess and loaded 90# on the 25# sled for the pull sprints. With how long the grass was it ended up being too much resistance.

Went 3.03 miles on the run. I paced off 50 steps (about 50 yards or 45 meters) after the final 20 second sprint. Better than being too easy? Who knows, but it was tough so probably did the trick.

Will knock out a 20 minute ROMWOD and do some e-stim on my back, which has been tight all day.

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

  • 10×45#
  • 4×155
  • 4×205
  • 2×245
  • 2×285
  • 2×315
  • 2×325
  • 2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

  • 10×45#
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×152.5
  • 2×162.5
  • 2×170
  • 1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

  • 3 handstand push-ups
  • 3 cleans (185#)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. :-/ I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.


5 Sets

  • 12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.


  • 400m Jog (2:42.8)
  • 3:00 Rest
  • 400m Run (1:08.3)
  • 400m Walk (7:11.1)
  • 400m Run (1:04.3)
  • 600m Walk (10:08)
  • 200m Run (0:29.9)
  • 400m Walk (6:57.9)
  • 800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.


  • Bottom Squat Hold
  • 10 Reverse Hypers (210#)
  • 10 Back Squat (45#)
  • 10 Reverse Hypers (210#)
  • 6 Back Squats (135#)
  • 10 Reverse Hypers (210#)
  • 3 Back Squats (185#)


Back Squats – E3M

  • 3×225#
  • 3×265#
  • 3×305#
  • 3×320#
  • 3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

  • 10 Weighted GHD Sit-ups (20#)
  • 6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.


  • 400m Sled Drag (115#)
  • 400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

All on the Clock

Shit, my quads are sore! Lazy morning so out in the garage around noon.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 1:00 Bottom squat hold
  • Power Snatch
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#


E30S 10:00

  • 2 Power Snatches (135#)

All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.


7:00 EMOM

  • 8 Weighted GHD Sit-ups (20#)

Set the clock for 6 sets, but felt good so did one more set.


20:00 EMOM

  • 100m Ski Erg
  • 2 Deadlifts (305#)

Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.

Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥

Deads & Dubs

Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 250m Ski Erg
  • 10 Deadlifts (45#)
  • 20 DU
  • 5 Deadlifts (135#)
  • 20 DU
  • 5 Deadlifts (225#)
  • 20 DU


Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.

3 Rounds

  • 10 Deadlifts (275#)
  • 50 Double Unders

Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.

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Deads and dubs. #UnleadedGains #GarageSesh

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E3M – 6 Sets

  • 6/6 Landmine Rows (75#)
  • 10 Weighted GHDs (20#)

Conditioning Part 2

  • 500m Ski Erg

Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.

I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.

A Half Cindy

My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hyper (210#)
  • 3 Sets
    • 10 Rapid Toe Touches
    • 20 Hollow Rocks
    • 50s Bottom Squat Hold
  • RDL
    • 10×45#
    • 10×135#


E2M – 6 Sets

  • 10 RDL (185#)
  • 8 Weighted GHD Sit-ups (20#)

I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.


  • 10:00 AMRAP of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats
  • 1 Mile Run

My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.

No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.

My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.

Forced myself to get in Crossover Symmetry Plyo before I left the gym.

Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.

I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.