Since yesterday was such a frustrating experience, Charlotte let me sneak out into the garage at 6AM to get a workout in while she watched Graham and Quinn slept.

3 rounds for time:

  • 200m Weighted Run (45#)
  • 20 Overhead Walking Lunges (45#)
  • 5 Bar Muscle-ups
  • 200m Run
  • 30 Squats
  • 10 Pull-ups

Time: 16:13

First time feeling comfortable knocking out bar muscle-ups on my rig at home. Success! Everything was unbroken, and I PRd from last time.


I was originally planning on going into the gym today, but for various reasons, I worked out in the garage instead. This was a modified workout from CrossFit.com.

15-minute AMRAP:

  • 20 PVC Sit-ups
  • 20 Turkish Get-ups (50#)
  • 20 PVC Sit-ups
  • 10/10 OH Walking Lunges (50#)

Result: 1+21

AMRAP is a bit misleading here! I only managed to get just over one round. I ended up subbing in PVC sit-ups in place of the weighted sit-ups because I felt like I was using too much momentum while holding the dumbbell.

For an accessory piece, I completed 60 alternating pistols not for time. Felt good! Wore my Reebok Nanos without any issues (usually would’ve switched to lifters to make it easier).


Hit the 8AM class to start the week off right. This was a Games workout repeat with two of my least favorite movements – HSPU and OHWL.


For time:

5 – 8 – 13 reps of:

Deficit Handstand Push-ups
Deadlifts 315/225lbs

Then, lunge 89 ft. with 2 kettlebells overhead

I scaled to regular HSPU and 18# KBs overhead to work on the stability. Ended up finishing in 10:30.


4 Rounds for time of:

200m Run
15m Double dumbbell or KB overhead walking lunge (55lbs/35lbs dumbbell or 53bs/35lbs kettlebell per hand)
10 Toes to bar
5 Bar muscle ups

I scaled the double DB overhead walking lunge to use 35lb KBs because that wasn’t happening at 55/53 lbs. I ended up going 7.5m, resting, turning around, and finishing the set.

The T2B and bar muscle-ups actually went really well. On the first set, I went 10 T2B, rested for 10 seconds, and then cranked out 5 bar muscle-ups unbroken. On my second set, I strung them both together and didn’t come off the bar. Third set, I broke between the two movements. Fourth round was a bit harder. I went 1/3/1 with the bar muscle-ups and missed once.

Time: 18:51


CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

The last time I did this one my overhead walking lunge really let me down. I distinctly remember having to drop the bar in the middle of the lunges several times. This time was a different story; I made it through 6 rounds + 6 reps, and I didn’t drop the bar once on the OH walking lunges! Final score – 162 Rx. That’s a 58 rep improvement – over two rounds. C2B were all unbroken as well.