Went to Grassroots CrossFit for another 6:30am workout. Glad my AirBnB is so close!

We started with a 12 min EMOM alternating between:

  • 5 HSPU
  • 5 Strict pull-up
  • 10 push-up

I was happily able to get all sets of HSPU in unbroken pretty easily. Maybe these are finally coming around!?

Then, we jumped into a metcon of:

1.5 mile Air Assault
20 C&J @ 135#
1000m Row

Time: 14:34

The C&Js didn’t feel particularly great today. Not sure if I’m just tired or what, but I didn’t feel like pushing it. More water, less beer today at the conference!


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
3 Rounds Of:
100M Sprint
4 Samson/Hip
5 Strict Pull Up
6 Cossach Stretch
1 Rope Climb

Met Con

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

Had to scale this one down to 185# on the back squat. Did all of those unbroken. The main hurdle was transitioning over my head. Did the HSPU in sets of 3 up to 15 and then 2/1 afterwards.

Jeremey – 20:33

Extra Work
1 Mile Run (w/ weighted vest if you have one)


Warm Up

3 Rounds Of:
100M Row Sprint
4 Cossach Squat
5 Goblet Stretch
6 KB Swing Sprint
30s Hand Stand Hold
– Static/Pro-Retract/Head or shoulder tap


1-1-1-1-1-1-1 reps

Jeremey – 185, 195, 205, 215 (4xfail), 185, 185
Charlotte – 140, 145 (Power Clean)

Extra Work

10 min EMOM:
– Odd: 2 Strict HSPU
– Even: 2 Muscle-ups

200M Walking Lunge (Took about 7 min)


CrossFit Open 17.4

This was a repeat of 16.4. I knew I was in better shape, and I thought I had handstand push-ups down. While I had much much more time on the wall, I couldn’t meet the standard and kept falling off the wall!

13-Minute AMRAP:

55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Jeremey: 166 reps (10:21 tiebreak)
Charlotte: 115 reps

I guarantee you I have the fastest split of anyone that did 1 HSPU. So much wasted time on the wall!


Warm Up

500M Row
Push Up Pyramid
5 Strict Pull Up
6 Cossach Squat
30 Second HS Hold
5 Kipping Pull Up
6 Alt. Pistol
3 Strict HSPU

Met Con


20 Min AMRAP Of:
10 Alt. Pistol
15 Pull Up

Jeremey: 5+3

First time doing Mary and man was she tough! I did the first two sets of HSPU unbroken and then went 3+2 for the rest. The pistols really slowed me down. I’m really disappointed in the performance as a whole, but I felt particularly off balance on the pistols. Did the first 4 sets of pull-ups unbroken then went 10-5 for the last set. Definitely have to do better here.