We’re getting induced today at 8am! Really excited to meet the new addition to the family. Since I’m pretty sure I won’t get a workout in tomorrow (Thursday), I was up early before we needed to leave the house.


50-40-30-20-10 reps for time of:

  • Double Unders
  • Situps

I really pushed the pace on both parts. Ended at 6:51, which is still far off my PR. Not quite sure how I can go faster.

Finished with some jump rope accessory work.

2 rounds of 1 minute each:

  • Double Under
  • Single Under

I need with 391 total reps.


Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.

I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.

Part 1

7 rounds of:

  • 7 Burpee Box Jump Overs, 24″
  • 3 Bar Muscle-ups

Time: 6:56

Part 2

2 rounds of:

  • 35 Med Ball Cleans, 20 lbs
  • 15 Push Jerks, 115 lbs

Time: 6:39

Part 3

3 rounds of:

  • 25 Kettlebell Swings, 53 lbs
  • 15 Toes-to-bars
  • 15 Ring Dips

Time: 12:05

I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.


I did Murph earlier last week since today is officially Graham’s birthday. I wanted to make sure I got it in. So, today, I did a workout from last week from CrossFit Linchpin.

3 rounds of:

  • 9 Strict Pull-ups
  • 22 Dumbbell Deadlifts, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Right, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Left, 50 lbs
  • 9 Dumbbell Squats, 50 lbs

Time: 10:31

Finished with 4×12 Dumbbell Bent Over Row at 50#.



Back Squat

  • 95# x10
  • 135# x8
  • 155# x8
  • 185# x5
  • 225# x5
  • 235# x4
  • 255# x3
  • 275# x2

Legs felt a bit lousy, but we got it done!


EMOM for 10 minutes:

  • 12 Russian Kettlebell Swings, 53 lbs
  • 12 Squats

Honestly, this felt pretty easy. I finished each set in 34 seconds without any trouble. Probably should’ve increased the reps!


Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!

I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.

Then, it was Murph:

1 mile run then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Followed by a 1 mile run

I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!


Started off with 30 muscle-ups for time after I watched a colleague of mine and wanted to try his strategy.

Last time, I opened for sets of 5 on the minute. This time, I tried 3 reps every 30 seconds. I made it through 21 at maybe 3:15, right on pace. I ended up resting until 3:45 though and continued every 30 seconds. At 4:45, I went for my last set of 3 and missed my very last rep. 😔 Hopes back up and finished at 5:22 for a :58 second PR!

Then, I did the workout of the day:

3-6-8-10-12-10-8-6 reps for time of:

  • T2B
  • Alt DB Snatch (50#)

10 Cal Assault Bike after each full round.

Time: 14:43. Took a relatively leisurely pace because the AB felt tough! Only broke the set of 12 T2B (7/5).