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.


Worked out in the front of the house after Charlotte finished her workout. My shoulders are toast plus I wanted to run so I did tomorrow’s scheduled workout. I’ll take a rest day tomorrow.

For time:

  • 20 Deadlifts (2×50#)
  • 10 Jumping Lunges
  • 200m Run
  • 30 Deadlifts
  • 20 Jumping Lunges
  • 400m Run
  • 50 Deadlifts
  • 40 Jumping Lunges
  • 600m Run

I went unbroken up until the set of 50 deadlifts (25/12/13). I broke the final set of lunges up 20/20. The final run felt like I had legs of lead! Finished in 11:53.

As a finisher, I did Annie:

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

  • Double Under
  • Situps

Went unbroken and finished in 7:24. Well off my PR of 6:08, but I wasn’t really going for a PR today.


This workout could alternatively be titled “Vacation Kicks Your Ass.” Didn’t work out for 11 straight days while we traveled to Thailand. Had a blast, but it surely showed today. Had a really rough time and some of my worst scores ever on two benchmarks.

Warm Up

800M Run
8 Inch Worm
10 KB Swing
5 KB Swing Heavy
5 Strict Pull Up
10 Kipping Pull Up

– Couch Stretch
– Elbow 2 Instep

Met Con


Jeremey: 6:36

Met Con


3 Rounds For Time Of:
400M Run
21 KB Swing (53/35#)
12 Pull Up

Jeremey: 9:56

Helen, in particular, was disappointing. I came off the first run in 1:27, and I was done with the first round in 2:30. Came in off the second run at 4:15 (1:45 run). I’m not sure what time I left for the last run, but it couldn’t have been more than 5:40. The wheels came off during the third run. I came in at 7:50 after almost walking. I had to break up the KB swings to 11-10 and thought I was going to puke the entire time. Did sets of 4 to finish the pull-ups. I’m never taking another vacation again! 🙂

Got in 3 miles of rucking in the afternoon with a 30# pack. Walked around Westminster Hills dog park with Tucker. Did 50 steps of walking/50 steps of running the entire time. Averaged 14:06/mile.screen-shot-2017-02-08-at-8-12-11-pm




300M Row
6 Goblet Stretch
6 RBM + Side Lunge
Foam Roll T-Spine
10 Press
10 Tricep Ext.
10 Front Squat


2 min ES:

  • Banded Front Rack Stretch
  • Lizard


Work up to a 1RM on Front Squat:

1×5 @ 135#
1×3 @ 155#
1×2 @ 185#
1×1 @ 205#
1×1 @ 225#
1×1 @ 235#
1×1 @ 245#

Hell yeah! Solid PR here. 



50-40-30-20-10 Reps For Time Of:

Double Under
Sit Up

Time: 6:08 

That’s a solid :30 PR. Feet were in anchored. Touched toes for every rep. I messed up one time on my set of 40 but everything else was straight through. Started with a double under right out of the gate (instead of single) which saved me a good amount of time. Not sure what it’s going to take to break 6!