Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.


On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.


15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.


Quinn had another play date with Sage so I got in the workout immediately after breakfast. Headed down into the basement for a warm-up, which includes 20 strict HSPU in sets of 5. Then, out in the garage for this one:

4 rounds for time:

  • 400m Run
  • 12 DB Push Press (2×50)
  • 10 Burpees

Rest 1:00 between rounds.

This was a gasser! I scaled the push press down from 20 to 12 so I could get them unbroken each round. My total time was 16:05.


Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.

For time:

  • 20 Walking Lunges (2×50# DB in the hang)
  • 800m Run
  • 15 DB Box Step-ups (20″, 2×50# DB in the hang)
  • 20 Box Jumps (24″)
  • 25 Push Press (2×50# DBs)
  • 50 Abmat Situps
  • 25 Push Press
  • 20 Box Jumps
  • 15 DB Box Step-ups
  • 800m Run
  • 20 Walking Lunges

Time: 23:38

I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.


Hopped into the noon class for “The 20/20 Experience,” which is a new benchmark workout for NC Fit.

20 min AMRAP:

  • 20 Box Jumps (24″)
  • 20 Push Press (115#)

*Every 3 minutes including at the start, perform 20 situps.

I ended up getting 5+25 Rx. The barbell got heavy! I started with 8/6/6 trying to keep sets short and fast, but at the end, I was doing 5/5/5/5. Probably should’ve stuck with 95# and moved faster!


I’m off all week for the holidays, which is amazing. As a result, I’m hanging out with Quinn all week as well so no daycare. We ventured into the 8AM class hoping I could keep him occupied!


Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:

  • 3@95
  • 3@115
  • 1@135
  • 1@155
  • 1@175
  • 1@186 (f)

I think my 1RM is 185 from last week so I attempted 186. I ended up failing twice. Wasn’t my day! Still okay with it.


We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.

For time:

3-6-9-12-9-6-3 Push Jerk*

*15 Calorie row after each set

Last time, I used 135# (scaled from 155#) on the bar, and I wasn’t able to get all of the sets unbroken. This time, I scaled to 115#, and I did them all unbroken, which was the goal. I finished in 12:01 compared with 14:30 last time. I’d say I got a better stimulus this time around. #embracescaling #rejectego Still things I’m learning!