Got Graham down for his nap at 11:45. Out in the garage directly afterwards.

I hit some heavy squat cleans a few weeks ago. Back at it for today’s CFU WOD.

EMOM for 6 minutes: 2 Squat Cleans

  • 65#
  • 95#
  • 115#
  • 135#
  • 155#
  • 185#

After the EMOM, I felt ready to go pretty heavy so I went every 3 minutes.

  • 2x1x205#
  • 3×1@215#
  • 2×1@225# (fails)
  • 4×1@215#

Pretty frustrated to miss the 225 bar so many times especially since 215 felt so solid. Oh well! I’ll get it next time.

Finished with some handstand walking work as part of the BTWB program.

  • 2×30 sec handstand hold
  • 3×5 box walk outs
  • 3×16 plank shifts

The box walk outs were difficult!


CrossFit Open 20.1! Pretty simple and straightforward:

10 rounds for time of:

8 ground-to-overheads (95/65)
10 bar-facing burpees

I opted for clean and jerks instead of snatches. The first two rounds were unbroken. Then, I did some sets of 4/4 and moved to quick singles around round 5.

I got through 8 rounds + 6 burpees (158 reps Rx). A LOT tougher than it looked!


Hit the gym with Charlotte before the Easter WOD started so I could grab bagels and coffee while folks worked out. We pulled some stuff from the main site and Comptrain.

Barbell Work

5 rounds for time:

9 Deadlift (135)
5 Squat Clean
3 Thruster

Time was 8:02. I went unbroken on each movement (fast singles on Cleans) and just focused on moving fast and staying consistent.



3 rounds for time:

24 Cal Row
21 Wall Ball
18 DB Snatch
15 Burpee over rower

Didn’t keep a time, but I wasn’t moving quick. Treated this like a steady conditioning piece.


30 GHD Situp
40 Hollow Rock



For time:

30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
100 Burpees

Time: 34:44 Rx

This was actually my first time ever doing Grace. I finished the C&Js around 4:30. First mile was done by 11:30-12:00. I spent a lot of time on the ropes because the class was pretty busy so it was a “get in where you fit in” kinda day. I was out the door by 18:30 and back from the second mile by 26:00. I did the burpees in “quick” sets of 10.