8/4/20

I was out in the garage around 10am to take on 17.1, which was the programmed workout for the day. When I did this one over quarantine, I scored a big PR of 17:49, which was 2 minutes faster than my original Open time in 2017. Obviously, I was hoping for faster this time!

For time:

  • 10 DB Snatches (50#)
  • 15 Burpee Box Jump Overs (24″)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 50 DB Snatches
  • 15 Burpee Box Jump Overs (24″)

I didn’t break until the set of 40 (32-8) and 50 (20-15-15). Final time was 16:45 for another huge Pr. Very stoked about this one!!

I recorded my round times for posterity:

1:54
2:53
3:11
4:02
4:43

5/25/20

I did Murph earlier last week since today is officially Graham’s birthday. I wanted to make sure I got it in. So, today, I did a workout from last week from CrossFit Linchpin.

3 rounds of:

  • 9 Strict Pull-ups
  • 22 Dumbbell Deadlifts, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Right, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Left, 50 lbs
  • 9 Dumbbell Squats, 50 lbs

Time: 10:31

Finished with 4×12 Dumbbell Bent Over Row at 50#.

5/19/20

Started off with 30 muscle-ups for time after I watched a colleague of mine and wanted to try his strategy.

Last time, I opened for sets of 5 on the minute. This time, I tried 3 reps every 30 seconds. I made it through 21 at maybe 3:15, right on pace. I ended up resting until 3:45 though and continued every 30 seconds. At 4:45, I went for my last set of 3 and missed my very last rep. 😔 Hopes back up and finished at 5:22 for a :58 second PR!

Then, I did the workout of the day:

3-6-8-10-12-10-8-6 reps for time of:

  • T2B
  • Alt DB Snatch (50#)

10 Cal Assault Bike after each full round.

Time: 14:43. Took a relatively leisurely pace because the AB felt tough! Only broke the set of 12 T2B (7/5).

5/1/20

Headed out into the backyard to tackle 17.1, which I haven’t done since it was originally part of the Open. Quinn was all set with his water table, and I cranked on.

For time:

  • 10 DB Snatches (50#)
  • 15 Burpee Box Jump Overs (24″)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 50 DB Snatches
  • 15 Burpee Box Jump Overs (24″)

I went unbroken through the DB snatches through the round of 30. I broke the round of 40 up into 25/15. For the round of 50, I broke 20/15/15. I finished in 17:49, which is 1:50 faster than the last/first time I did this one! Gotta be happy with that. If I remember correctly from last time, my back is going to be tore up tomorrow morning!

3/31/20

Strength

12 min EMOM:

  • Min 1 – 10 DB Floor Press (50#)
  • Min 2 – 10 Diamond Push-ups
  • Min 3 – :30 Wall Walk Hold/ HS Hold

I couldn’t finish all of the handstand holds! Only made it :20 on the last round.

Metcon

6 min AMRAP:

  • Max DB Bench Press (or Floor Press)

*Each break complete 7 Burpees.

2:00 Rest.

6 min AMRAP:

  • 100m Run
  • 10 Alt DB Snatch

For the first AMRAP, I hit 30 total presses across 4 sets. Holy wow my shoulders were burning! For the second AMRAP, I did 5+50m of running.