Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.


  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.


Out in the garage to work out with Charlotte today around 11:45AM while Grandpa watched Graham. I ended up riding the Echo Bike for an easy 20:00 yesterday, which I thought would handle any leg soreness, but my left hamstring was still pretty sore from all the deadlifts on Wednesday. We warmed up pretty extensively and then hit this one.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

  • Overhead Squats (115#)
  • Bar-Facing Burpee

To my surprise, I ended up going unbroken on all the overhead squats without much trouble. Finished in 11:01. I really enjoyed this one. We’ll probably program something similar in the upcoming months at CFU when looking for something overhead + below parallel at a lighter load.

Finished with some BTWB handstand walking accessory:

  1. 3×30 on/30 off Hollow Hold
  2. 3×12 Box Weight Shifts (video below)
  3. 1×15 Wall Kick Ups
  4. 3x30ft Straight Leg Bear Crawls


Feeling pretty beat up from Kelly yesterday. Legs are definitely sore! Charlotte and I couldn’t get out in the garage until 3pm, but we got it done.

4×2:00 AMRAPS w/ 2:00 rest between:

  • 7 Burpees
  • 21 KB Swings
  • Max Cal Echo Bike in remaining time

Got 12 cals for each round plus 13 in the last round. Nothing too intense! Just moving.


Legs are feeling a bit stiff today after all the front squats yesterday. Headed out into the garage while Graham was napping to knock out a tabata. I’m doing Operation Red Wing tomorrow, which is a grueling, long workout so I wanted something lighter today.

Tabata (20/10×8 rounds) each with 1:00 rest between:

  • Burpee (8, 8, 7, 7, 7, 7, 7, 7)
  • Air Squat (20 each round)
  • Pull-ups (13, 10, 10, 10, 10, 10, 10, 10)
  • Push-ups (14, 12, 10, 10, 8, 8, 8, 8)
  • Situps (11, 10, 10, 10, 10, 10, 10, 10)

The push-ups were by far the toughest section. My “score” was the lowest rep total in each station added together (55)


Headed outside with Charlotte and Quinn today. Quinn watched some Magic School Bus while Charlotte and I got to work. Started with the metcon.

9 min AMRAP:

  • 100m Run
  • 10 DB Swings (50#)
  • 10 DB Bent Over Row (2×50#)

At 9 minutes, I had completed 6+11. However, Charlotte was going longer so I just kept going and completed 8 rounds until Quinn had lost his cool. I subbed the DB Swing for what was supposed to be a double DB snatch. My thumbs are pretty beat up from all the snatching on Friday so I decided to go DB swings. Still an effective workout!

Then, while Charlotte made Quinn lunch, I did the strength portion.

10-12-14-16 reps of:

  • DB Floor Press (2×50#)

*10 burpees after each set

I didn’t time this one, but I did do all of the floor press unbroken, which was harder than expected. My triceps were burning good!


Quinn had another play date with Sage so I got in the workout immediately after breakfast. Headed down into the basement for a warm-up, which includes 20 strict HSPU in sets of 5. Then, out in the garage for this one:

4 rounds for time:

  • 400m Run
  • 12 DB Push Press (2×50)
  • 10 Burpees

Rest 1:00 between rounds.

This was a gasser! I scaled the push press down from 20 to 12 so I could get them unbroken each round. My total time was 16:05.