Category: Workouts

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10/1/21

Headed out into the garage at 5:30AM with Charlotte. She tackled a Street Parking workout while I tackled a CrossFit Linchpin workout.

Warm-up

3 rounds:

  • 200m run
  • 10 Squats
  • 5 DB Deadlifts
  • 5 DB Hang Power Cleans
  • 5 DB Shoulder Press

Workout

For time:

  • 20 DB Clean and Jerks (50#)
  • 400m Run
  • 20 DB Clean and Jerks (50#)

This was a quick burner! I broke up the first set of 20 into 7/7/6. Took me roughly 1:50. The 400m was about 1:40. The final set of C&Js went 5/5/5/5. Finished in 6:30.

9/6/21

Out in the garage at 12:30pm while the boys napped to get some Labor Day fitness in.

Strength

E3MOM for 15 min:

  • 7 Back Squats (205#)
  • 12 DB Floor Press (50#)

This wasn’t too bad, but I kept it light because I haven’t barbell back squatted in awhile!

Metcon

E2MOM for 20 min:

  • 8 T2B
  • 12 Alt Hang DB Snatch (50#)
  • 12 Push-ups

This wasn’t too bad either but the hang snatches were a bugger. I would’ve preferred going to the floor! Made it all 10 rounds without much trouble though. Last round was 1:05.

8/10/21

Dropped the boys off at school and out in the garage at 8AM for this one. The movements felt right up my alley!

3 rounds each for time:

  • 8 Deadlifts (225#)
  • 12 Pull-ups
  • 400m Run
  • 12 Pull-ups
  • 8 Deadlifts

Rest 1:00 b/w rounds

Times: 3:50, 3:48, 3:45

I opted to go for the Rx+ weight (225) today because I felt like this would be a wheelhouse workout. I wasn’t wrong! Felt good the entire time. First set of deadlifts and pull-ups were taking :45, run was 1:50. Second set of deadlifts/pull-ups were obviously a bit slower, but all pull-ups were unbroken. Went 5/3 on the deadlifts except for the very last set – unbroken.

8/9/21

Today was Char’s first day back at work so I took the boys on a walk to school by myself. Out in the garage at 8AM to knock out the re-test of Psyche. Last time, I attempted to go Rx+ on this one with 115# on the barbell. I got 12+19 before peacocking hard on the second part at 10:41. Opted to go Rx on this one with DBs and stay conservative.

Part 1

AMRAP in 8:00:

  • 2 DB Hang Clean and Jerk (40#)
  • 2 Box Jumps (24″)

Go up by 2 each time

Finished 12+11

Opted to break early and often. Again, conservative.

Part 2

Repeat score from Part 1, but for time.

Time: 7:35

MUCH better this time around. Managed to get it in in under 8:00, which was the goal.

Gymnastics

EMOM x 7:00:

  • 3 strict ring dips with 3 sec hold at bottom

AMRAP x 7:00:

  • 1 T2B
  • 1 Candlestick jump
  • 2 T2B
  • 1 Candlestick jump…

Got 10 T2B + 1 Candlestick completed for 65 total reps.

7/26/21

Out in the garage with Charlotte at 10AM.

20 min AMRAP:

  • 2 Wall Walks
  • 20 Alt DB Snatches
  • 24 Squats

Result: 9+11

I tried to keep a round every 2:00-2:10, and I was successful the whole way. Didn’t really slow down at all, which was the goal! Previously, I did 8+7 on this workout with 12×75# Power Snatch instead of the Alt DB Snatch. I definitely felt that the DB was easier.

7/24/21

With Charlotte’s mom in town, we were able to knock out a rare partner workout while she took the boys to the park! Fun one

For time:

  • 160 Push-up + Pull Across

One person working at a time. At the start of every minute, both partners perform 4 power cleans (115/85).

We finished in 17:25 getting between 8-10 reps each time. I used a 65# SB for the drags. Charlotte used a 25# DB.