Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.

Every 3:00 for 15:00:

  • 10 Back Squats (185#)
  • 100m Sprint

I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.

Finished off with this:

EMOM for 10 min alternating between:

  • 10 Strict Pull-ups
  • 10 Strict Ring Dips

Had to break up the last 3 rounds of each movement. Got tough!

Photo of the setup


Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.

I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.

Part 1

7 rounds of:

  • 7 Burpee Box Jump Overs, 24″
  • 3 Bar Muscle-ups

Time: 6:56

Part 2

2 rounds of:

  • 35 Med Ball Cleans, 20 lbs
  • 15 Push Jerks, 115 lbs

Time: 6:39

Part 3

3 rounds of:

  • 25 Kettlebell Swings, 53 lbs
  • 15 Toes-to-bars
  • 15 Ring Dips

Time: 12:05

I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.


Jumped into the noon class today. Hit my macros and feeling good after a day off yesterday.

5 Round For Max Reps:

1:00 Deadlift (275/185#)
1:00 Max Cal Bike
1:00 Ring Dip

I warmed up 135, 185, 225, 275 for the deadlift. Due to equipment, I ended up scaling the bike for a row, but the workout was still plenty tough.

R1: ~40
R2-R4: 36
R5: 32

I went for 10-12 deadlifts, 12 calories, and 10-12 ring dips each round.


Headed into the 4:30PM class today for Eliza-plus! Reading my buddy Nick’s notes of his workout gave me a solid strategy going in. Move through the cleans as fast as possible and break up the dips into 3’s from the very start.

For Time:

Power Clean (135/95)
Ring Dip

Time: 12:36 Rx

Roughly 4 minutes off my fastest Elizabeth time so far. I did sets of 5-7 of cleans and then broke up the dips into 3’s from the start. Dips were definitely suffering by the very end!


Missed scheduling some workouts around our Florida vacation. I have been working out though (just not as much)! It was great to get back into the routine today with some pull-ups and running.

For Time:

800M Run
20 Pull Up
20 Power Clean (135/95#)
20 Ring Dip
400M Run
15 Pull Up
15 Power Clean (135/95#)
15 Ring Dip
200M Run
10 Pull Up
10 Power Clean (135/95#)
10 Ring Dip

Time: 19:11 Rx

I went unbroken on the pull-ups, but Quinn wasn’t having a great day so I pushed the stroller on the run and had to stop during sets of power cleans to calm him down. #dadlife


3 Rounds For Time:

10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run

**15:00 cap

Time: 14:07

I ended up scaling the snatch weight to 115# to make sure I could get in under the time cap. I ended up going unbroken on the first two sets then 7/3 on the last set. Ring dips were 10/5 then 6/5/4 on the last two. WBs were unbroken then 11/9 on the last two sets.

Finished off with some core:

3 rounds:

  • 10 Tuck Crunches
  • 10 Superman swimmers