I’m in California for True University 2017 so I joined Grassroots CrossFit for their 6:30am class.

Deadlift – work up to a heavy 1rm then do 3×3 @ 90% of that.


Legs are still feeling the Ragnar a bit so didn’t push it too much today. 345 still felt very manageable.

Met Con


Front Squat 155#
20 DUs after each set

Time: 11:07

I was able to do all of the front squats unbroken, which surprised me. The set of 10 hurt!


Warm Up
2 Rounds Of
250M Row
100M Tire Drag
100M Tire Pull
10 Burpee Broad Jump
15 Barbell GM

Met Con
21-15-9 reps for time of:

Deadlift (275/195#)
Box Jump (30/24″)

Jeremey: 7:22 Rx
Charlotte: 9:17 (155#)

Broke up the deadlifts 8-7-6 for the first set, 6-5-4 for the set of 15, and then 7-2 for the set of 9. Really wanted that last set unbroken, but alas!

Extra Work
3 x 10 Weighted Knee Raise


West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)


Warm Up
2x250M Partner Rolling
2 burpee every meter over/uner
Cossach Walk 5 steps R/L
60s Hand Stand Hold

Coach Led Dumbbell Warmup

Met Con
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Jeremey – 50’s
Charlotte – 40’s

Extra Work
2 mile run


Warm Up
2 Rounds Of:
20 Jumping Jacks
Par. High Knees
10 Perfect Squat
Par. 2 Foot Hop
10 KB Swing (race)

Max Vertical Jump

From a standing position next to a wall, jump as high as possible and touch a piece of tape to the wall.

Jeremey – 112″

Met Con
14 Min AMRAP Of:

6 Toes 2 Bar
9 Deadlift (225/155#)
12 Burpee to a 6″ target

Jeremey – 7 rx
Charlotte – 5+9 rx