Today’s programmed workout was a Box Jump Over/Assault Bike sprint that I tested last week. So, instead, I did a variation on yesterday’s gymnastics.

15-12-9-6-3 reps for time of:

  • HSPU
  • Ring Row
  • Pistol
  • T2B

Did the whole thing barefoot so I wouldn’t put a hole in the wall. Surprisingly, the HSPU felt great. Did 5/5/5 for the first set and 6/6 for the set of 12. Rounds 6 and 3 were unbroken. Pistols felt awesome too.

Time: 16:03

Enjoyed this one! Finished with:

50 Cal Echo Bike for time

Only other time I did this was 2:10. I was 2:22 today. Not too far off.


Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!

I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.

Then, it was Murph:

1 mile run then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Followed by a 1 mile run

I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!


Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.


10 min EMOM:

  • Min 1: Strict HSPU (5/4/4/3/3)
  • Min 2: 10 Speed Squats (2×50#)

Added 4 more HSPU at the end for 23 on the day.


10 rounds for time:

  • 10 Thrusters (50#)
  • 10 Push-ups

This was a burner! I finished in 10:50, but my chest and shoulders were shot! Went unbroken on the thrusters (pretty light) and broke the push-ups 6/4 except for the first set.


  • 50 Strict Pull-ups (not for time)
  • 50 Banded Tricep Pushdowns
  • 50 Band Palms-up Pull Aparts


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 wanted to work the full time during Quinn’s nap today so we elected to head downstairs and get in something mid-morning. We were down in the basement around 10AM and largely entertained Quinn with markers on the wall and his scooter.

I need to get in some HSPU so I repeated Nate-ish from a few weeks back. This time, I subbed strict pull-ups for the ring rows.

20 min AMRAP:

  • 2 Strict HSPU
  • 4 Strict Pull-ups
  • 8 DB Swings (50#)

Result: 19+4

This was a 1+3 improvement over last time so I’m thrilled with that piece. Added another 40 strict HSPU to my total for the year!

This started getting pretty tough around round 15, but I was able to keep moving at a steady pace.


I don’t usually workout on Sundays, but since I’m trying the 3 on/1 off schedule, I headed down into the basement around 1PM after Quinn laid down for a nap.

I wanted to get some HSPU in so I modified a workout from CrossFit.com that I’d been wanting to try:

21-15-9 reps not for time of:

  • Kipping HSPU
  • Strict K2E
  • DB Deadlift (2×50#s)

It was explicitly stated as “slowly” but I interpreted that to be “not for time.” I moved at a deliberate pace, and I was able to knock the HSPU out in sets of 5s and 4s, which felt pretty awesome. K2E were a bit weird since I did them from the makeshift pull-up bar I have in the basement. My feet drag the ground heavily at the bottom.

After the workout, I headed out for a 2 mile ruck with Tucker with 30# on my back.



10 min EMOM: 3 Strict HSPU

I’ve been doing 2 per minute for awhile now. Felt good to get up to 3 although the last set was very, very challenging. Added 30 to my total for the year.


For time:

  • 600m Run
  • 9 DB Thrusters (50#s)
  • 400m Run
  • 15 DB Thrusters
  • 200m RUn
  • 21 DB Thrusters

Lowered the reps from 15, 25, 35 so I could get all sets done in 3 sets or less. Went 9, 10-5, 8-7-6. Finished in 11:10.