Out in the garage to work out with Charlotte today around 11:45AM while Grandpa watched Graham. I ended up riding the Echo Bike for an easy 20:00 yesterday, which I thought would handle any leg soreness, but my left hamstring was still pretty sore from all the deadlifts on Wednesday. We warmed up pretty extensively and then hit this one.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

  • Overhead Squats (115#)
  • Bar-Facing Burpee

To my surprise, I ended up going unbroken on all the overhead squats without much trouble. Finished in 11:01. I really enjoyed this one. We’ll probably program something similar in the upcoming months at CFU when looking for something overhead + below parallel at a lighter load.

Finished with some BTWB handstand walking accessory:

  1. 3×30 on/30 off Hollow Hold
  2. 3×12 Box Weight Shifts (video below)
  3. 1×15 Wall Kick Ups
  4. 3x30ft Straight Leg Bear Crawls


First Saturday training in the garage! I didn’t go to class mainly because I now have two little ones hanging around, and we’re trying to limit kids in the gym just yet.

I was out in the garage around 9am to work with the new squat rack.


Overhead Squat – 2, 3, 5, 10, 2, 3, 5, 10

I was pretty excited about this one since I haven’t done heavy OHS in a LONG time. Worked up:

  • 10x Empty Bar
  • 8×65
  • 6×95
  • 4@115
  • 1@135

Working sets. Two times through:

  • 2@155
  • 3@145
  • 5@135
  • 10@115

Haven’t OHS this much weight in awhile so although I could’ve gone heavier, I was happy with this. Going from the first set of 10 to the second set of 2 was quite the trip.

I recorded my last set of 10 at 115# here:


1×40 Back Rack Barbell Step Up (20″, 95#). Completed unbroken. Winded me more than I would’ve expected!


Had some extra time in the afternoon so I jumped outside for a little conditioning:

21-18-15-12-9-6-3 of

  • Deficit Push-ups (Hands on 45# bumpers)
  • Box jumps (24”)
  • T2B

Time was 13:17. Push-ups were done on a set of 45s. I broke the push-ups and T2B into 3 equal sets for rounds 21 -> 12. Then, 9 was 5/4. 6 and 3 were unbroken. Box jumps were all steady rebounding.


Joined in on the 11:30am Sprint class today while the mother-in-law watched Quinn again. The little guy did not sleep well last night so Charlotte and I were both functioning on maybe 5 hours of sleep.

The workout was:

8 rounds for time:

200m Run
10 K2E
10 Push Press (35# DBs)

Time: 13:36

Everything was unbroken, but my grip was starting to fade on the last few rounds. It was also 20 degrees outside so a bit sprite to be running 🏃🏻

After the workout, I worked on some overhead squat strength:

E2MOM for 14 min:

3 OH Squats

I went 65, 95, 115, 135, 145, 155, 165 (f). Overall, I was pretty happy to hit 155. It felt really solid, and I should’ve hit 165 for sure. I just lost it on the third rep. Considering my 1 RM is 170# though, solid progress.


Every 3 minutes for 4 sets:

– 3 reps of Overhead Squat with a 3 second pause

Worked up 95#, 115#, 135# (f), 135#

I could definitely have gone heavier. I failed on the first set at 135#, which was silly.

For time:

100 Overhead Squats (95/65)

*Time cap: 7:00

I scaled this one to 75# so I could be sure I would finish. Finished in 5:37. I did 30/20/20/15/14/1 😀


Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Back Extension

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run



200m Run
20 Banded Good Mornings
15 Band Sidesteps (L&R)
14 KB Swings
13 Push-ups
12 Press w/ Bar
11 Tricep Ext w/ Bar


2 minutes contract/relax hamstring stretch each side


5×3 Deadlift at 85% of 1RM


Felt really good on deads today. 315 felt light. For the 5×3, I reset after each rep so there wasn’t any bouncing involved. It was straight pulling from the ground.



Shoulder Press (75#)
Overhead Squat (75#)

Time: 9:31

This one smoked me! I’m definitely weak in the shoulders. I broke the first set of 21 presses and OH squats up 7-7-7. The second set of presses started catching up with me. Really should’ve been faster here. Need to work on overhead strength for certain!


Worked out at CrossFit Durham today while at the Chat Leads meet up. Really great gym. Hit the 6:00am class with Simon.


200m run
Snatch warm-up


Segment 1:
For time:
600/400/200m Run
18-15-12 Power Snatch (95/65)

Time: 11:12

Broke all of the snatches up into two pieces. 

Segment 2:
Toes to Bar
Overhead Squat (75)

Time: Clock messed up

Overhead squats were pretty tricky. Scaled to 75#. Did the first two rounds in two sets a piece. Last set unbroken. 

Segment 3:
Reverse Tabata Handstand Pushups
10 seconds on
20 seconds off
4 minutes, 8 rounds total

Result: 2, 2, 2, 2, 1, 1, 1, 0

Fried towards the end!