Had my 33rd birthday today! Kicked it off with a 7AM workout in the garage. Graham watched while I moved through this longer AMRAP:

20:00 AMRAP:

  • 12 Bike Calories
  • 10 Kettlebell Swings, 53 lbs
  • 8 Burpees

Finished with 10 rounds on the nose. Each round took almost exactly 2:00. This was a great one to just turn your mind off and go because each exercise wasn’t overwhelming.


Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.

Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.

21-15-9 reps for time of:

  • Thruster (95#)
  • Pull-ups

Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.

For some accessory work, I did a 10-min alternating EMOM:

  • Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
  • Min 2: 2 Strict Handstand Push-ups

The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.


I knew this was a trap heading into it 😂 Knocked it out around 1:30PM in the garage on our Echo.

Every 3:00 for 30:00, complete:

  • 12 Bike Cals

The first 3-4 rounds felt okay. Rounds 5-7 even felt manageable. Wheels started to fall off on Round 8. I was officially nauseous starting Round 9 and 10.

Round times were: 18, 17, 18, 17, 17, 16, 17, 18, 21, 23. This one is a real gut check.


Back in the garage after the trip to Chicago last week. Last night was also the first night of good sleep in awhile with the kids back in their own beds. Out in the garage around 11:30 feeling good!


7×1 Back Squat

This was the main bit programmed today for Linchpin. I spent a good 15-20 minutes warming up including hitting some sets at 135#, 185#, 225#, and 255# before starting my working sets.

For my working sets, I went every 2:30 and completed:

  • 4 sets @ 285# (roughly 90% of my max)
  • 3 sets @ 295# (roughly 94% of my max)

These felt really strong! I’d like to get up to a point where I could do all 7 sets at 315.


Finished off with:

  • 3×20 Dumbbell Front Rack Lunge (2x50s)
  • 3x40s Side Plank Each Side


Down in the garage at 10AM to knock this one out.

9 rounds for time:

  • 7 Thrusters (95#)
  • 12 Cal Bike

I had tested this one a few weeks back and finished in 14:23. This time, I finished in 13:43 for a nice :40 PR. The only thing that changed was the decrease in transition time. I didn’t rest at all before picking the bar back up. Bike was a pretty consistent :55 to 1:00 each round.


Headed into the gym for some heavy deadlifting. Ordered some bumpers yesterday though so I’ll be able to deadlift from home if I’d like moving forward. Still great to see everyone though! Who doesn’t like picking up heavy weight on a Friday?


  • 3@245 lbs
  • 2@295 lbs
  • 1@335 lbs
  • 1@365 lbs
  • 4@375 lbs

Felt pretty solid at 375#. No hiccups really. I’m not sure I could’ve squeezed out a 5th though.


1, 2, 3….10 reps for time of:

  • Deadlift 40% of 1RM (165#)
  • Toes-to-Bar

Went unbroken and finished in 4:18. Grip was challenging!


Headed into the 11:30AM class today for some strict pressing. My calves are feeling pretty sore from yesterday’s running and double unders. Compound that with a lack of sleep due to kids, and I wasn’t feeling 100% today.


Strict Press

  • 3@85#
  • 2@100
  • 1@115
  • 1@120
  • 1+@125 (Got 3 reps)

Felt good on the strict press actually. I probably could’ve eeked out maybe 1 more rep if I really pushed it. Got soft in the legs and stopped at 3.


3 rounds for time:

  • 15 Cal Bike
  • 15 Push Jerks (115#)
  • 9 C2B Pull-ups

This felt like a classic CrossFit triplet. I originally wrote it with 20 cal row, but I did bike because I was in the side room. The push jerks were originally set to be at your strict press 1RM, but that was too heavy for me so I scaled to 115#.

I went 9/6 on the first two sets and then 6/5/4 on the last set. C2B pull-ups felt great, and I went unbroken pretty easily. Used the bike mostly as a recovery between efforts. Final time was 9:57.


Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!


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

  • Double Under
  • Situps

400m Run after each set

I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!

Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!


Out in the garage at 12PM for some heavy squats.


Back Squat:

  • 3 @ 135#
  • 3 @ 185#
  • 2 @ 225#
  • 1 @ 255#
  • 1 @ 265#
  • 2 @ 285#

Felt pretty solid throughout. I wanted to get 3 or more at 285#, but it wasn’t in the cards today.


For time:

  • 20 Burpee Box Jump Overs (24/20)
  • 40 Empty Bar Thrusters (45#)

This was meant to feel like a Fran effort with more approachable loadings. It hit the mark! I finished in 3:10 and went unbroken on the thrusters. Definitely burned!


Re-started the handstand walking program from BTWB now that Graham is in school, and I have some extra time to workout in the day.

  1. 60 Sec Handstand Hold (40s, 20s)
  2. 3×5 Box Walk Outs (24″ Box)
  3. 3×16 Plank Shifts