My buddy is in town, and I wanted to go to lunch. That resulted in hitting the 8AM class for Helen, which is one of my faves.

3 Rounds for Time
400 M Run
21 KB Swings (53/35)
12 Pullups

I ended up going 8:51 for a 12 second PR. I’ve known I could go sub-9, but I’ve always lost my grip in the last round. The KB swings weren’t really a problem. It was mainly just my grip on the pull-ups. Really stoked about the PR though!

Hit some core work afterwards:

3 rounds:

20 Strict Hanging Knee Raise
40 Flutter Kicks Holding KB

Then, worked on some weaknesses:

10 min EMOM:

Odd: 2 Strict HSPU
Even: 5 Butterfly Chest-to-Bar Pull-ups


This workout could alternatively be titled “Vacation Kicks Your Ass.” Didn’t work out for 11 straight days while we traveled to Thailand. Had a blast, but it surely showed today. Had a really rough time and some of my worst scores ever on two benchmarks.

Warm Up

800M Run
8 Inch Worm
10 KB Swing
5 KB Swing Heavy
5 Strict Pull Up
10 Kipping Pull Up

– Couch Stretch
– Elbow 2 Instep

Met Con


Jeremey: 6:36

Met Con


3 Rounds For Time Of:
400M Run
21 KB Swing (53/35#)
12 Pull Up

Jeremey: 9:56

Helen, in particular, was disappointing. I came off the first run in 1:27, and I was done with the first round in 2:30. Came in off the second run at 4:15 (1:45 run). I’m not sure what time I left for the last run, but it couldn’t have been more than 5:40. The wheels came off during the third run. I came in at 7:50 after almost walking. I had to break up the KB swings to 11-10 and thought I was going to puke the entire time. Did sets of 4 to finish the pull-ups. I’m never taking another vacation again! 🙂

Got in 3 miles of rucking in the afternoon with a 30# pack. Walked around Westminster Hills dog park with Tucker. Did 50 steps of walking/50 steps of running the entire time. Averaged 14:06/mile.screen-shot-2017-02-08-at-8-12-11-pm




400M Run
15 Passthrough
Push Up Pyramid
12 Pull Up (6 strict/6 Kip)
12 KB Swing
10 O.H. Squat (PVC)
10 Samson Stretch


Chest Stretch


1 x 3 Bench Press

Hit 195#. Chest was still super sore from Friday!



3 Rounds For Time Of:
400M Run
21 KB Swing (53/35#)
12 Pull Up

Time: 9:08

Slower than last time! Boo. Really disappointed with this performance. I went unbroken through the first two sets. Went 15-6 for the KB Swing the second time around and 3’s for the last set of pull-ups because my grip was smoked. Two things will get me under 8:30:

  1. Grip work
  2. Butterflying my pull-ups

I have the pull-ups down. Need to use them next time. 


Hit the 4:30 class today for Helen. I was excited to go sub-8:30 and check off a goal for the year. Didn’t work out as planned.


200m Run Forward
200m Run Backward
Push Up Pyramid
10 Strict Pull Up
10 Goblet Squat
200M Side Shuffle L&R
8 Wall Squats
10 Kipping Pull Up


Band Shoulder Stretch



3 Rounds for time of:
400m Run
21 Kettlebell Swings @ 53#
12 Pull-ups

Time: 9:00

Pretty frustrated with my time. My grip was the main weakness. I went unbroken for the first 2 sets and then had to go 15-6 for KB Swings and 4-3-3-2 for pull-ups on the final set. Not my best performance!

ROMWOD this evening.