I felt pretty beat up this morning. Not sure why I was so sore! I did have 3 drinks last night, which didn’t help my sleep I’m sure. After a morning with the boys, I was out in the garage at 10:30AM for a workout.

21-15-9 reps for time:

  • Shoulder to Overhead, 115# (I did push jerks)
  • C2B Pull-ups

This was a CrossFit Games Teens Qualifier in 2017 so it was actually programmed at 135/95. I knew that wasn’t going to be appropriate for me even if I was feeling absolutely dynamite. I ended up scaling to 115# hoping I wouldn’t need many breaks.

I ended up breaking everything down with 8/7/6 for the first round, 6/5/4 for the second, and 5/4 for the third. Even my C2B pull-ups felt terrible. I’ve done 21 unbroken before (butterfly) without much problem, but today, I had to switch to a typical gymnastics kip after the first 21 reps. No bueno!

Finished in a disappointing 7:24.

Dejectedly, I ended the workout with some combination of the accessory work I’ve missed this week:

2 rounds not for time:

  • 20 Alternating Pistols
  • 10 Windshield Wipers

I feel like I should’ve done more today, but I just wasn’t feeling it. Going to focus on fueling up and getting two good nights of rest so I’ll feel ready to go on Monday.


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.


We were over at the Wilson’s house to discuss some gym stuff so Zach and I got after a partner WOD in his garage. Felt good to get on a barbell again!

With a partner for time:

  • 60 Deadlifts (265)
  • 80 Pull-ups
  • 400m Run (2x100m Run Each)
  • 40 Deadlifts
  • 60 C2B Pull-ups
  • 400m Run (2x100m Run Each)
  • 20 Deadlifts
  • 40 Bar Muscle-ups
  • 400m Run (2x100m Run Each)

I can really tell that I haven’t touched a barbell in quite some time. All of my calluses are gone! I didn’t quite feel normal when I was kipping on the bar either. Towards the middle of the muscle-ups, I started to tear in both my hands so we switched to toes-to-bar, which worked out fine. Time was 19:11.



On a 15:00 clock, build up to a heavy single deadlift.

I built up 135, 185, 225, 275, 315, 345, 365, 405, and finished at 425. Felt really good today despite not pulling a heavy single in a good bit. I’m always excited when I can pull 405+ without much trouble.



4 rounds for time:

  • 15 Chest-to-bar Pull-ups
  • 15 Deadlifts (185#)
  • 400m Run

Time: 14:29 (12 seconds slower than last June)

I went unbroken on the first three rounds of pull-ups and deadlifts before falling to part a bit on the final set. Should’ve paced more in the beginning. Also, tons of ice out slowed down the runs considerably (at least that’s my excuse 🤪 ).



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.


Dropped into the noon class. I tried eating before the workout today to see if that would leave me some more gas in the tank. I felt a bit empty yesterday having fasted all morning:

For time:


  • Russian KB Swings (72#)
  • C2B Pull-ups

Straight into:


  • American KB Swings (72#)
  • Bar Muscle-ups

I went 7-7-7, 5-5-5, 5-4 on the C2B pull-ups. They felt pretty solid. The bar muscle-ups, however, were pretty blown up. I did sets of 3-4 the entire time, and ended up hitting CAP + 6 Rx.


Went to the 8AM class to get this one out of the way. We did a WZA online qualifier workout, which was fun although “AMRAP” was a misnomer in this case 🤣

16 min AMRAP:

  • 40 Alt DB Snatch (50/35)
  • 40 Pull-ups
  • 30 DB Burpees
  • 30 C2B Pull-ups
  • 20 Devil’s Press
  • 20 Bar Muscle-ups

I did all 40 snatches unbroken. Then, I split the pull-ups into quick-ish sets of 10. The burpees were in sets of 5 and the C2B in sets of 6. The Devil’s Press is where all hell broke loose. I was doing 2-3 the entire way having to hook grip the darn DBs so I wouldn’t drop ’em. I got to the bar with maybe :45 to spare and knocked out 5 bar muscle-ups for a total score of 165 Rx.


Hit the 8AM class again this morning. Feels good to get the workout in so early!


5×5 – Tempo Deadlift (3 seconds up/3 seconds down – no pause)

I worked up 135, 185, 205, 225, 275. Surprisingly, 275 didn’t feel too heavy at all. I probably could’ve built up just a bit higher.


4 rounds for time:

15 Chest to Bar Pull-ups
15 Deadlifts (185/125)
400m Run

I broke up the pull-ups 9/6 for the first two rounds. Then, 6/5/4 for the second two. Deadlifts were all in sets of 9/6.

Time: 14:17 Rx