Headed into the 11:30AM class today for some running and double under action. Surprisingly, I’m not too sore from yesterday’s squats. I thought I’d be pretty stiff!


50-40-30-20-10 reps for time of:

  • Double Under
  • Situps

400m Run after each set

I’ve done this one before, but I can’t remember my time. I didn’t log it here either, which is frustrating. I went out quickly on the set of 50 double unders and messed up around 38. Settled into a more comfortable pace and just decided to push the run really hard plus go moderately hard on doubles and sit-ups. Finished in 15:55, which felt like a solid time. My lungs were burning by the end!

Realistically, I think I could go low 15s if I pushed the doubles and situps harder. Next time!


Rather frustrating day today with Graham. We transitioned him out of the swaddle, which means he’s not napping well. Ultimately, as soon as I finished my warm-up today, the baby was awake, which made for a frustrating workout experience.

Part 1

E2MOM for 10 minutes, complete the following complex:

  • 2 Snatch Grip Deadlifts
  • 2 Hang Power Snatch
  • 2 Overhead Squat

I worked up 65, 95, 115, 115, 115. Felt meh, but this was largely because I was frustrated with Graham.

Part 2

9 min AMRAP:

  • 3, 6, 9, 12… Hang Power Snatch (95/65)

25 Double Unders After Each Set

I had tested a variation of this workout last Monday. We scaled it from 12 down to 9 minutes. This time around, I was 7 reps into the round of 21.


Labor Day! I showed up to the 5am, and I was the only one. Instead of making Ryan coach me through the regular class, I modified to the following.

For time:

  • 30 Muscle-ups

These felt terrible. After an opening set of 5, I was 3s, 2s, and 1s the rest of the way. Finished in 7:58, which is very far off my PR and disappointing. Oh well!

After that, I tested out the following, which is a variation on “Thresher Shark”, which I found through James Hobart.

12 min AMRAP:

  • 3, 6, 9, etc reps Hang Power Snatch (95#)

25 Double Unders after each set

I finished the round of 21 just before time expired. This one was a bit too long, and I was losing the intensity. If we program it, we’ll shorten.


Well, I was responsible for programming this one. So, I wanted to be sure I gave it a go! It was as rough as I thought it would be.

Kids kept me up at night so I didn’t hit the 5 AM like I wanted. I was out in the garage around 8:30 AM to get after it.

E4MOM for 16 minutes:

  • 50 Double Unders
  • 15 DB Thrusters (35#)
  • 12 Burpee Over DB

I scaled the weight down on the dumbbells from 50s to 35s so I could go faster. First three rounds were quick but I definitely slow down on the final round. Round times were 1:35, 1:36, 1:42, 2:06.


Headed into the 11:30AM class. Feeling pretty good after yesterday’s lifting session. Shoulders are just a bit tired, but that wasn’t an issue for today’s leg-dominated day.

On a 16-minute clock:

  • 1:00 Max Double Unders
  • Tabata Pistols (Alternating legs each tabata interval)
  • 1:00 Max Box Jump Overs (24″)
  • Rest 2:00

This was effectively a two-round workout with a 2:00 rest between rounds.

For the first round, I started off with 100 double unders in the first minute. Then, I completed 39 pistols during the tabata and 29 box jump overs for a total of 168. On the second round, I went 99, 43, 30 for a total of 172. Happy to improve my score in round two!

Finisher: Alternating tabata of:

  • Hollow Hold
  • Superman Hold


Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.


  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.