Back in the gym today! Headed into the 11AM class. As much as I love training at home, it’s always nice to get to train with other folks, especially during a workout I enjoy.

Today, we repeated 13.2, which I actually did a few weeks back. Previous scores were:

Back on 7/7/20, I had only slept a few hours the night previous so I knew I could do far better and probably PR.

10 min AMRAP:

  • 5 Shoulder to Overhead (115#)
  • 10 Deadlift (115#)
  • 15 Box Jump

I moved consistently through everything and ended up PRing with 8+14! Really stoked about that. Rebounded each box jump and took a quick breath between the S2OH and deadlift each time instead of trying to hang on to the bar.


My legs were pretty blown up from Tuesday’s squat session so we went in and rode the Assault Bike for 20 minutes easy yesterday. Feeling much better today! Headed into the noon class.


6 sets of 7 deadlifts on a 12:00 clock

I built up with 95 and 135 before starting my sets every 2:00.

  • 1×7@185
  • 1×7@225
  • 1×7@255
  • 1×7@275
  • 1×7@295
  • 1×7@315

315 felt pretty strong for not having deadlifted in quite some time!


For time:

  • 1000m Row
  • 30 Slam Balls (30#)
  • 21 Deadlifts (135#)
  • 500m Row
  • 20 Slam Balls
  • 15 Deadlifts
  • 250m Row
  • 10 Slam Balls
  • 9 Deadlifts

I was neck and neck with Todd the entire workout. My pace on the 1000m and 500m rows was around 1:57, uncomfortable, but not overly tough. All the slam balls and deadlifts were unbroken. I ended up finishing at 11:33, about 10 seconds behind him. What a posterior burner!


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#.



On a 15:00 clock, work up to a heavy complex of:

  • 1 Deadlift
  • 2 Hang Power Clean
  • 3 Front Squats

I worked up 95, 115, 135, 155, 165, 175, 185, 195, and then 205. Happy to hit 205 on this one after not touching a barbell for so long.


12:00 AMRAP of 3, 6, 9… reps of:

  • Hang Power Clean (135#)
  • Box Jump (24″)
  • 200m Run

I stayed unbroken on the HPC through the round of 15. Broke the round of 18 into 10/8. Finished a total of 15+36.


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.


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.


Charlotte was up all night with mild contractions. Baby #2 is coming any day now! She’s going to hold off on working out so she supervised Quinn while I knocked out a workout in the garage.

“The Inferno”

For time:

  • 100 Double Unders
  • 35 Squats
  • 40 Deadlifts
  • 75 Double Unders
  • 35 Squats
  • 30 Deadlifts
  • 50 Double Unders
  • 35 Squats
  • 20 Deadlifts

I used a pair of 50# DBs for the deadlifts and did them all unbroken. Only missed one double under around 61/75. Other than that, they were unbroken as well. Time was 9:01.


Legs are a bit sore from yesterday! I had the day off of work, but I wanted to get some grocery shopping in so Chatlotte and I were down in the basement at 10:30am to knock this one out.


9 min EMOM:

  • Min 1: :40 Waiter Walk R (50#)
  • Min 2: :40 Waiter Walk L (50#)
  • Min 3: 40 Unbroken Double Unders

The waiter walks were getting challenging on my left side by the end. Everything else was gravy.


15 min AMRAP:

  • 5 HSPU
  • 16 DB Deadlifts
  • 16 Alternating Pistols

Result: 5+27

Handstand push-ups were all unbroken with the exception of once that I kicked off the wall accidentally! Felt great though. Pistols were tough but not really a problem even in my Nanos.


I don’t usually work out on a Sunday, but the 3 on/1 off schedule had me starting my next “on” cycle today so I was outside on the patio starting at 8:30AM. Knocked out the 3rd Support Your Local Box workout.

For time:

  • 50 Double DB Deadlifts (50#)
  • 50 Situps
  • 50 Alternating Step-ups (24″)
  • 50 Single Arm Thrusters (50#)

I felt really good during this one! I moved through the deadlifts unbroken. The situps were steady. For the step-ups, it didn’t specify that you needed to alternate so I did 25 straight on each leg tapping my toe to the ground between each rep. For the thrusters, I did sets of 10 so my right side did 10 extra. Finished in 7:30.