Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.


  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.


Headed into the 11AM class. Feeling pretty good after the rest day yesterday!


4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.


12-min EMOM:

  • Min 1: 15 DB Hang Power Clean (50#)
  • Min 2: Strict Pull-up
  • Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!


Legs are feeling a bit stiff today after all the front squats yesterday. Headed out into the garage while Graham was napping to knock out a tabata. I’m doing Operation Red Wing tomorrow, which is a grueling, long workout so I wanted something lighter today.

Tabata (20/10×8 rounds) each with 1:00 rest between:

  • Burpee (8, 8, 7, 7, 7, 7, 7, 7)
  • Air Squat (20 each round)
  • Pull-ups (13, 10, 10, 10, 10, 10, 10, 10)
  • Push-ups (14, 12, 10, 10, 8, 8, 8, 8)
  • Situps (11, 10, 10, 10, 10, 10, 10, 10)

The push-ups were by far the toughest section. My “score” was the lowest rep total in each station added together (55)


Only got 3 hours of sleep at the most last night. Feeling pretty gassed today and my hamstrings are definitely feeling it from the deadlifts yesterday. Headed out into the garage around 9AM to get this one done from Street Parking.


3×3 min AMRAP with a minute rest in between:

  • 6 Power Snatch (75#)
  • 9 Pull-ups
  • 12 Box Jump Overs (24″)

The suggested pace was 1 minute per round on this one, which I found very quick. Despite doing all of the pull-ups unbroken and consistently moving on the others, I only managed 7+3. I was through 2+8 on the first round. 4+11 on the second.

I thought my back might be a little tight from the deadlifts going into the power snatches, but it was fine probably due to the light weight.

Bro Sesh

Did some bro lifting afterwards.

E2M for 10 minutes:

  • 8 Bent Over Row (125#)
  • 10 Strict Press (75#)

Then, E2M for 8 minutes:

  • 12 Banded Lat Pulldowns (orange band)
  • 12 Front Raise (25# plate)


Out in the garage at 9AM. Legs are pretty toasted from yesterday’s squat session. Tackled the Linchpin workout for the day.

3 rounds each for time of:

  • 12 Pull-ups
  • 21 KB Swings (53#)
  • 400m Run

Rest 3:00 between rounds.

My round times were 2:30, 2:32, 2: 44. I was finishing the pull-up/KB swing work right around 1:00 except for the last round where I inexplicably lost my butterfly kip probably due to the new pull-up bar that was lower to the ground in our garage.


50 pull-ups not for time

Completed mostly in sets of 3-5 with short rest in between.


I did Murph earlier last week since today is officially Graham’s birthday. I wanted to make sure I got it in. So, today, I did a workout from last week from CrossFit Linchpin.

3 rounds of:

  • 9 Strict Pull-ups
  • 22 Dumbbell Deadlifts, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Right, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Left, 50 lbs
  • 9 Dumbbell Squats, 50 lbs

Time: 10:31

Finished with 4×12 Dumbbell Bent Over Row at 50#.


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!


Half Murph at the park with a few folks to celebrate Karly’s birthday!

For time:

  • 800m run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Break the pull-ups, push-ups, and squats into 10 rounds of 5/10/15.

We took the first 800m pretty casually. The pull-ups were all strict off of a swing set pole. Finished in 15:30. Only had to break the last set of push-ups 8/2.


We were over at the Wilson’s house to discuss some gym stuff so Zach and I got after a partner WOD in his garage. Felt good to get on a barbell again!

With a partner for time:

  • 60 Deadlifts (265)
  • 80 Pull-ups
  • 400m Run (2x100m Run Each)
  • 40 Deadlifts
  • 60 C2B Pull-ups
  • 400m Run (2x100m Run Each)
  • 20 Deadlifts
  • 40 Bar Muscle-ups
  • 400m Run (2x100m Run Each)

I can really tell that I haven’t touched a barbell in quite some time. All of my calluses are gone! I didn’t quite feel normal when I was kipping on the bar either. Towards the middle of the muscle-ups, I started to tear in both my hands so we switched to toes-to-bar, which worked out fine. Time was 19:11.