12/26/19

I ended up doing some squat/burpee intervals yesterday, but I stopped short to hang out with family/cook. So, I consider yesterday a rest day.

I’m still off with Quinn so we headed in at 9am to get in/out before open gym kicked off. I wanted to get in a CrossFit Linchpin workout, which I pulled from their Instagram.

Main

For time:

• 500m Row
• 15 C&J @ 135
• 3 Rope Climbs
• 500m Row
• 12 C&J @ 135
• 2 Rope Climbs
• 500m Row
• 9 C&J @ 135
• 1 Rope Climb

This is one of the 12 tests they have on their website (subbed row for 400m run). The “goal” times are <17:30. I kept the row around 1:55/500m. Tried to keep a steady pace on the barbell, but I had to stop and help Quinn a few times. Rope climbs felt really solid. I ended up finishing in 17:47.

Accessory

• 50 Hollow Rocks
• 120ft KB Overheard Carry (18# in each hand)

I tried to keep the rib cage down and arms locked out on the overhead carry. That’s an exceptionally difficult movement for me!

12/3/19

Quinn was still sick with a fever. Luckily, Charlotte was able to get home early enough for me to hit the 4:30pm class.

The main work was:

E2MOM for 20 minutes:

• Minute 1 & 2: Max Power Cleans
• Minute 3 & 4: Max Rope Climbs

I chose #205 for the power cleans knowing it would be really tough. For the first 3 sets, I went 5 power cleans/4 rope climbs. I started missing the power cleans in set 4 and ended with 38 total reps. Still, 205# felt pretty solid today!

10/15/19

Had a meeting with Spence, Zach, and Karly at 9AM so I dropped into the 8AM. Feeling pretty recovered today after the day off on Sunday and the lighter workout yesterday.

24 min EMOM:

• 2 Front Squats (#205)
• 12 Cal Assault Bike
• 2 Rope Climbs
• 45 sec Plank Hold

I initially started with an L-Sit hold on parallettes in place of the plank hold, but my abs were still pretty sore from the GHDs so I switched to plank hold. Everything else was really pretty manageable.

9/17/19

4 rounds for time:

• 70 Double Unders
• 7 TNG Deadlifts (AHAP)
• 2 Rope Climbs

Time: 11:03 at 275# DL

I wasn’t feeling it today for some reason. I’m not sure if I’m still not fully recovered from this weekend or what. The rope climbs just didn’t feel good at all and the deadlift felt heavier than it should’ve.

8/6/19

Joined the 5AM class today! Good times knocking out the workout early on.

15 minute AMRAP:

20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb

Result: 5 rounds Rx

My goals were to keep the bike around 450 watts, stick with sets of 5 on the HR push-ups, and get each rope climb in two pulls. I mostly was able to hit those marks with each round coming in at 3:00 or so. I had a few rope climbs that took 3 pulls because I got lazy.

6/10/19

Joined the 8am class today on a day off from work.

We spent the first portion of class working on some skill work:

8 min EMOM:

Minute 1: 1 Legless Rope Climb
Minute 2: 3 DB KB Shoulder Press + 3 DB KB Push Press (35#)

Then, hit this metcon:

15 min AMRAP:

10 KB Push Press (35#)
2 Rope Climbs
15 Cal Row

Result: 5+12

2/25/19

15 min AMRAP:

10 Thrusters (95)
1 Rope Climb
15 Cal Row
30 Double Unders

Result: 5+2

My goal was to do all the Thrusters unbroken, and that wasn’t nearly as hard as I anticipated! Other than that, I just kept moving and practiced the J-hook on the rope.

12/12/18

Woof! This was a hard timecap to hit:

400m Run
40 Ground to Overhead with a 45# Plate
20 Burpees
400m Run
10 Rope Climbs
400m Run
20 Burpees
40 Ground to Overhead with a 45# Plate
400m Run

Time: 18:57 Rx

First run was roughly 1:45. I was on the rope at 7:00 and out the door at 11:00 after the rope climbs. I headed out on the final run around 17:05.

9/25/18

16 Min AMRAP Of:

30′ Handstand Walk
1 Legless Rope Climb
6 Stone Ground 2 Shoulder

I subbed hand raises against the wall. Ended up at 3+3 (through hand raises on last set) with a 130# stone.

Then, hit a 200M Walking Lunge in 4:37.

6/13/18

“Glen”

For time:

30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
100 Burpees

Time: 34:44 Rx

This was actually my first time ever doing Grace. I finished the C&Js around 4:30. First mile was done by 11:30-12:00. I spent a lot of time on the ropes because the class was pretty busy so it was a “get in where you fit in” kinda day. I was out the door by 18:30 and back from the second mile by 26:00. I did the burpees in “quick” sets of 10.