About 8 Months Without Wall Balls

I “slept in” this morning, so got more sleep than I have been. My ass is sore from the weighted plyo lunges. We went to the track an hour earlier than normal, at 9am, to beat some of the heat.


Did 400 meters with various things to loosen up like walking backwards, high knees, butt kicks, side shuffles, etc.


30:00 AMRAP

  • 500m Run
  • 25 Wall Balls (20#, 10′)
  • 100m Weighted Run (20#)
  • 50 Lateral Hops

I hadn’t done a wall ball since November! I did every set unbroken though, so it wasn’t an issue and felt really good. Got through five rounds, the run, wall balls, and 50 meters running with the medicine ball.

10 Sets

  • 100m Walk
  • 100m Sprint

Five laps around the track, walking the curves and sprinting the straights. That was a good session. You don’t need fancy equipment to get in a good workout.

Now I have a full day to work on some projects!

Muggy Monday

Went to the 9am today, which was the only class.


  • Bottom Squat Hold
  • Dead Hang & Shoulder Stretching
  • 200m Run
  • Line Drills


Partner Workout

  • 400-300-200-100m Run (1 person running with 20# MB)
  • 40-30-20-10 Push Presses (95#)
  • 40-30-20-10 Front Squats (95#)
  • 40-30-20-10 MB Sit-up Passes (20#)

Teamed up with Weston. I started with the MB and we split each run down the middle. In the round of 40 we alternated sets of 10 with the barbell. Then each did 15 during the round of 30 and 10 during the round of 20. I did all 10 push presses in the final round and he did the front squats. We finished in 17:03.


4 Sets

  • 25m Sled Push (90# sled + 90#)

A few hours later I walked 18 holes and shot great again with a 78. Now I’m exhausted because it’s so damn muggy.

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.


3 Sets

  • 150′ Jog in gym
  • 10 Sit-up to Staddle
  • 5 Scap Pull-ups


5 Sets

  • 6 Pendlay Rows (supinated, 135#)
  • 6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.


10:00 AMRAP

  • 20 Squats (20# MB)
  • 200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

  • 4 Tabata Double Unders
  • 4 Tabata HS Hold
  • 4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.


  • 75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.


45s on / 15s Rest

  • V-up
  • Leg Lift
  • Opposite Superman
  • Boat
  • K2E
  • Suitcase Crunch
  • Oblique Crunch

Old school core work. Got really tough at the end.


  • 7:00 AMRAP
    • 25 Clean & Over Shoulder Toss (20# Slam ball)
    • 25 Plyo Lunges
    • 40′ Partner Wheel Barrow
  • 1:00 Rest
  • 7:00 AMRAP
    • 50 Jump Rope
    • 25 Ring Mountain Climbers
    • 200m Sled Drag (70#)
  • 1:00 Rest
  • 7:00 AMRAP
    • 200m Sandbag Run
    • 1 Legless Rope Climb
    • 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

  • 6x
    • 25 yards down and back
  • 2:00 Rest
  • 3x
    • 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.


5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.


  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.


4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Double Morning

Out to the garage for an early lifting session. Warmed up with Crossover Symmetry Activation. Lighter than usual so I didn’t fatigue myself before presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 6x6x125#

The final week of Smolov Jr. has begun! Bumping up the weights extra this week.

Back Squat

  • 20×45#
  • 5×135#
  • 5×185#
  • 3x10x225#

Giving up on 315# yesterday pissed me off. Haven’t been squatting enough. Nothing crazy today. A little greasing the groove. I did the last set of 10 unbroken and should have done that for all 3 sets. Was resting and breathing too much in between reps on the first 2 sets.

In to CFi for the 10am class.


  • Cobra Stretch 2x30s
  • Arm Circles
  • T-spine Twists
  • Neck Rotations


10:00 EMOM

  • 1/1 Turkish Get-ups

Did 3 rounds with 25#, 2 rounds with 35#, 2 rounds with 44#, and 3 rounds with 53#.


10:00 EMOM

  • 2 Muscles-ups

No misses! I thought for sure I’d be switching to singles by the 5th minute. I only hit 3 in a row for the first time 2 weeks ago and failed on a 3rd try at a double that day. Today I really focused on the hollow/arch/hollow swing, a big hip pop, and then a fast turnover. Never once got my wrists stuck in a bad spot on the turnover like I usually do. I’m excited! The XWODs are paying off in a big way.


Strapped on the 20# weight vest. Did about a 250m jog to warm up the legs.

5:00 EMOM

  • 20s Sprint @ 80% w/ vest

Took a couple of rounds to get a feel for running with that thing. Took it off for the next part.

E90S – 5 Rounds

  • 10s Sprint at 100%

My acceleration felt really good on these.

After a little break we jogged a little more than 1 mile. I finished out by doing Crossover Symmetry Plyo with the red and purple bands.

Is Spring Here?

With the forecast calling for highs around 70° Sunday and Monday I think spring may finally be here! My traps are still really sore. My weight was down to 194.3 pounds, which was surprising with all of the fried fish and beer I had yesterday for lunch. I’ve lost all of the vacation weight and more in less than 2 weeks. Onwards to 185-188 now!


I hit a workout in the garage around 10:30.


5 Rounds

  • 200m Run (20# Weight Vest)
  • 10 GHD Sit-ups (20# Weight Vest)

Damn, running really sucks with that extra weight. When I took off from the garage my body really wanted to heel strike. Kept up a pretty consistent pace and finished in 7:50.


I rested 5 minutes and then did 300 double unders for time. Took me 4:30, which is 5 seconds slower than the last time. I contacted RPM about the cable issue and they are sending me a replacement. I was able to remove the loose strand and the cable didn’t seem to act any different, so I’ll probably keep the replacement until I need it. Good start to week 3 of 1,000+ DU.


5:00 E30S

  • Hollow Hold Feet/Hands

Much harder with only that 30 seconds of rest.


3×50 Band Pulls (Red)

Trying to get a little scap work in.

Went to Survival Fitness at 1:30 for weightlifting club.

Muscle Cleans

  • 3x3x95#


  • 2×125#
  • 2×155#
  • 2×185#
  • 1×195#
  • 1×205#
  • 5x1x215#

Concentrated on getting the bar to the power position, which I completely missed with that hang power clean this week. Took all cleans into the full squat too so I can get comfortable dropping under the weight again. Should have taken a video or two.

Langford Couplet Squats

Do 2 front squats, rack it, and immediately do 5 back squats. I did 205-225-245-265-275. I chickened out and didn’t go for 285 on the last set like I planned. Probably a good thing though because it was rough to finish as it was.

Clean Deadlifts

  • 2x3x285#
  • 3x3x305#

Lost feeling in my left thumb on the final set. That has never happened before.

Long and Brutal

Legs still pretty sore. In at 9am to get lifts done before doing a long team WOD in class at 10.

I warmed up with a 500m row and some PVC pass-thrus.

5/3/1 Shoulder Press – Cycle 1 Week 2

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 105# (70%)
  • 3 @ 120# (80%)
  • 3+ @ 135# (90%)

Felt better than the first “wee”. I managed to get 7 reps at 135#, which puts my estimated max at 166#, over my current PR.

5/3/1 Back Squat – Cycle 1 Week 2

  • 5 @ 115# (40% of Training Max – warm)
  • 5 @ 145# (50% – warm)
  • 3 @ 175# (60% – warm)
  • 3 @ 205# (70%)
  • 3 @ 235# (80%)
  • 3+ @ 265# (90%)

Oh boy! I felt horrible going down on that first warm-up set. Only managed to get 4 reps at 265# before dumping the bar. Too much leg work packed into 8 days to get in 2 5/3/1 cycles and it showed. Won’t be hitting strength again until Tuesday and only one strength lift per day, so it should be a better week next week for the 3rd week and then a deload after.

In class, we did a brutal teams WOD in honor of the CrossFit games going on. I teamed up with Brent and Kevin. The events were one right after the other, so keep moving.

Event 1: “Road Grater”

Barbell/Plate carry one mile (Guys: 45# bar, two 45# plates; Ladies 30# bar, two 35# plates)
One member must carry the bar and the other two must carry a plate. Members can switch implements at any time.

We took about 13:10 (forgot to look at the clock) and got smoked by Ron, Matt, and Ryan who did it in 10:35.

Event 2: “Hippie Hop”

Load weights on barbell. Each member must complete 50 lateral hops over the bar while the other two members hold the bar. The holders can hold the bar at any height but cannot set it down until the 50 hops are completed. Penalty for letting the bar touch the ground was 10 reps.

This was easy. We had 2 guys lay on their side on the ground and set the bar on our hips. The 50 hops were like a rest period for me and I knocked them out like nothing. We started our comeback here, crushing it in 2:42 to finish at an overall time of 15:52.

Event 3: “Rack of Ribs”

Unload the barbell and complete as a team: 200 Burpee plate jumps and 100 front rack empty bar lunges. Here’s how it works: Two members do the burpee plate jumps, while the 3rd member does the front rack lunges. Every member has to go rep for rep, so one lunge, two burpee plate jumps (one each member with the plate) at a time. Teams can switch out the lungers and the burpee plate jumpers whenever they feel like it with no penalty.

We switched out the lunger every 11 reps, which worked well because it still meant doing 22 burpees in a row. We almost complete caught up here, finishing in 8:46 for an overall time of 24:38.

Event 4: “Ron Morse Mile”

Stop at each turn and complete the following, every member must do this:

  • Turn 1: 50 Air Squats
  • Turn 2: 75 Air squats
  • Turn 3: 50 Push-ups (chest to deck)
  • Turn 4: 75 Push-ups

Suck fest, especially that many push-ups at the end of this WOD. We did 5 at a time with breaks and it worked well. Took us 20:17 to finish the mile for a total time of 44:55 to take down the best time in the last 3 events and the overall. It’s not how you start, it’s how you finish.

I did a really slow 10:00 on the Air Dyne after for a cool down to flush things out.

A Do Work Saturday

We partied at the box last night for Casey, who is going away to be a Navy diver in just over a week. Went in to the 10am this morning.



  • Sit-ups
  • DU

First time in a year I didn’t bring my bag to the gym, so didn’t have my good rope and had to use one that was hanging on the wall, with about a foot of extra cable hanging off the one end. There was a screw-up with the clock anyway, so wouldn’t have been able to set a PR. These movements are actually in the wrong order as well.


12:00 EMOM

  • Odds: 8 Ring Rows
  • Evens: 8 Ring Dips

I’ve always been pretty terrible at ring rows, but I was able to get 8 for all 6 sets. Did all of my ring dips strict too.


4 Rounds

  • 20 Sandbag Clean and Toss over Shoulder
  • 10/10 Sledgehammers
  • 150m OH Run (45# bumper)

Finished in 13:44. Had to stop about 2/3 of the way through each run because my shoulders were on fire. Other than that, didn’t stop on anything.


Tire flips

Back at 3pm for some lifting.


Clean + Hang Clean + High Hang Clean, with about 2:00 rest between sets. I used 115#, 125#, 135#, 145#, 155#, 165#, 175#, and 185#. Last set was a new high for this complex. (I’ve actually done this up to 195#, but that started at 135#. Only have done 175# with power cleans) Still not using wrist wraps or lifting shoes, and it’s actually feeling pretty good.

5:00 EMOM

  • 2 Cleans (205#)

Rest 5 minutes.

5:00 EMOM

  • 1 Clean (225#)

Rest 3 minutes

3:00 EMOM

  • 1 Clean (235#)

Up until a week ago, my max clean was 230#, so it felt really good to get those rep at 235# after already having done so much cleaning.

Without thinking about how many front squats I had already done, I was going to do a 5×3 of back squats with 275#, but I got 2 reps in and had nothing in my legs, so I called it quits before I hurt myself.

Shoulder Press

  • 5 @ 135#
  • 5 @ 135#
  • 5 @ 135#
  • 5/5 @ 45# DB
  • 5/5 @ 45# DB

The issue I’m having with a weak right arm on bench press is following me along to overhead. I switched up to DBs after the 3rd set to try to make sure each arm got work. It was a struggle to get 5 reps on the right side with the 45, but not much of an issue on the left. Weird.

WOD in the Park

Survival Fitness was hosting a USAW cert this weekend so I volunteered to run some out-of-the-box WODs. Saturday was an a local park with some stuff a grabbed from the gym.


Jog around a football field, so probably about 300-400m.


We teamed up in 3s.

  • 30m/30m Bear crawl then lunge back (Pace setter)
  • Sandbag Get-ups
  • KB Figure 8s

The combination of bear crawls and lunges was as brutal as I expected.


Kept the same teams and did a relay.

  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time
  • All sprint over to the sandbag and KB
  • Standing back-to-back-to-back, pass sandbag around the circle 25 times in each direction.
  • All sprint back to the start
  • Each person did a sandbag run, sprint back, KB run, sprint back, going one-at-a-time

Lots of fun!