Back Squat-5×7

After every set, perform a 1:00 wall sit.

That wall sit really changed things! I built from 135, 155, 185, 205, and 205 for my five sets. Made all the wall sits unbroken except for the last two (40/20).


10 min EMOM:

  • Min 1: 18 Cal Row
  • Min 2: 10 Front Squats (135)

Managed to get all the reps even on the row, which was very impressive for me!


My legs were pretty blown up from Tuesday’s squat session so we went in and rode the Assault Bike for 20 minutes easy yesterday. Feeling much better today! Headed into the noon class.


6 sets of 7 deadlifts on a 12:00 clock

I built up with 95 and 135 before starting my sets every 2:00.

  • 1×7@185
  • 1×7@225
  • 1×7@255
  • 1×7@275
  • 1×7@295
  • 1×7@315

315 felt pretty strong for not having deadlifted in quite some time!


For time:

  • 1000m Row
  • 30 Slam Balls (30#)
  • 21 Deadlifts (135#)
  • 500m Row
  • 20 Slam Balls
  • 15 Deadlifts
  • 250m Row
  • 10 Slam Balls
  • 9 Deadlifts

I was neck and neck with Todd the entire workout. My pace on the 1000m and 500m rows was around 1:57, uncomfortable, but not overly tough. All the slam balls and deadlifts were unbroken. I ended up finishing at 11:33, about 10 seconds behind him. What a posterior burner!


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.


What a morning! We had a furniture delivery scheduled between 9AM and 11:30AM. Since it was President’s Day and Char had the day off, we opted to risk it and go to the 8AM. Low and behold, they were on time and called us to confirm at 8:15AM!

We were able to get the whole thing in, but we had to rush through it and start before the rest of the class.


In 20:00, build to a heavy 5-rep deadlift. I built up to 335#. Could’ve gone heavier, but this was plenty for today!



3 rounds for time:

  • 500m Row
  • 12 Deadlifts @ Bodyweight
  • 21 Box Jumps (20″)

I rowed the first round. Then, I went to 400m runs so the rowers could be used for class. DL were at 155#. Time was 9:44.


Retest of NCFIT Baseline II today. Last time testing was 10/2/19.

Part 1

On a 12:00 running clock, run 1 Mile. Then in remaining time, Max Meters on Rower or Max Distance on Bike.

*Rest minimum 5:00 before part 2.

Compared to last time, I tempered the run a bit coming in at 5:55 compared to 5:43 last time. However, that allowed me to get more meters – 1465m vs. 1412m. My goal is to get 1500m next time around.

Part 2

12 min AMRAP:

6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

I hit 6+20 for an 18 rep improvement over last time. Two PRs today!


Repeat of 20.5 today! Last time I hit this one, I came up 9 reps shy of finishing. This time, I went in with a different strategy.

For time:

  • 40 Muscle-ups
  • 80 Cal Row
  • 120 Wall Balls (20#)

Time cap: 20 minutes

I did:

4 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

3 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

6 rounds of:

  • 2 Muscle-ups
  • 12 Wall Balls

Finished at 19:35


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.


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.


  • 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!