Barbara! I feel really good after the ruck/no gym yesterday. Felt ready to hit this one hard.

5 rounds for time:

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

Rest 3 minutes between rounds.

My round times were:

  1. 3:17
  2. 3:47
  3. 5:14
  4. 5:17
  5. 5:27

Total time (including rest): 35:02

I really fell off the pace in round 3. The situps mainly were what slowed me down. I could’ve certainly pushed harder on those! Goal next time: Be more consistent!


Had a combination of issues this morning including car trouble that prevented me from getting into the gym. No matter. Without a car, I had a lot of getting around to do so I rucked. It was actually a combination of rucks including:

Ruck the Dog:

  • Distance: 3.5 miles
  • Time: 60 minutes
  • Weight: 30#

Ruck to the rental car place:

  • Distance: 1.5 miles
  • Time: ?
  • Weight: 30#

Still got a good bit of fitness in today! Totaled 5 miles with 30# on my back.


Hopped into the 8am for some heavy liftin! Feeling a bit sore in the lats from the rope climbs yesterday, but nothing too bad.


Built to a 1RM Front Squat. Worked up:

  • 95×1
  • 135×1
  • 165×1
  • 185×1
  • 205×1
  • 225×1
  • 245×1
  • 266.5×1

Good enough for a 1.5lb PR! I’ll take it. I worked on maintaining a full grip on the bar up until my final lift.


We repeated Speed Demon from 8/7/19.

3 rounds for time:

  • 30 DB Front Squats (35#)
  • 30 Up Downs

My time was 5:32 for a 2 second PR! Good day all around.


I ended up doing some squat/burpee intervals yesterday, but I stopped short to hang out with family/cook. So, I consider yesterday a rest day.

I’m still off with Quinn so we headed in at 9am to get in/out before open gym kicked off. I wanted to get in a CrossFit Linchpin workout, which I pulled from their Instagram.


For time:

  • 500m Row
  • 15 C&J @ 135
  • 3 Rope Climbs
  • 500m Row
  • 12 C&J @ 135
  • 2 Rope Climbs
  • 500m Row
  • 9 C&J @ 135
  • 1 Rope Climb

This is one of the 12 tests they have on their website (subbed row for 400m run). The “goal” times are <17:30. I kept the row around 1:55/500m. Tried to keep a steady pace on the barbell, but I had to stop and help Quinn a few times. Rope climbs felt really solid. I ended up finishing in 17:47.


  • 50 Hollow Rocks
  • 120ft KB Overheard Carry (18# in each hand)

I tried to keep the rib cage down and arms locked out on the overhead carry. That’s an exceptionally difficult movement for me!


Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.

20 min AMRAP:

  • 5 Strict Pull-ups
  • 10 Hand-release Push-ups
  • 15 Assault Bike Cals

My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.


I’m off all week for the holidays, which is amazing. As a result, I’m hanging out with Quinn all week as well so no daycare. We ventured into the 8AM class hoping I could keep him occupied!


Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:

  • 3@95
  • 3@115
  • 1@135
  • 1@155
  • 1@175
  • 1@186 (f)

I think my 1RM is 185 from last week so I attempted 186. I ended up failing twice. Wasn’t my day! Still okay with it.


We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.

For time:

3-6-9-12-9-6-3 Push Jerk*

*15 Calorie row after each set

Last time, I used 135# (scaled from 155#) on the bar, and I wasn’t able to get all of the sets unbroken. This time, I scaled to 115#, and I did them all unbroken, which was the goal. I finished in 12:01 compared with 14:30 last time. I’d say I got a better stimulus this time around. #embracescaling #rejectego Still things I’m learning!


Our annual 12 Days of Christmas WOD! We had two classes today so the group wasn’t nearly as big as previous years. Still pretty crowded at the start though. I elected to stick with 155 for all barbell movements. Allowed me to move pretty quickly without getting stuck on anything.

For time:

1 C&J (155)
2 Muscle-up
4 Wall Ball
5 T2B
6 Front Squat (155)
7 Burpee
8 Box Jump
9 Hand-Release Pull-ups
10 Jumping Lunges
11 Pull-ups
1200m Run

Time: 50:17

Previous years: 2016, 2017, and 2018



Front Squat – 5/3/1

  • 3 @ 135
  • 3 @ 155
  • 5 @ 185
  • 3 @ 225
  • 2 @ 250

250 felt pretty good, and I was able to stand it up for two!


For time:

  • 30 Front Squats (135)
  • 30 C2B Pull-ups
  • 20 Front Squats
  • 20 C2B Pull-ups

Time: 7:01 Rx

I did both sets of front squats in two sets (20/10 and 12/8). The pull-ups were all in sets of 5-6 after an initial set of 10.