Warm Up

800m Run
20 Lunges
Shoulder Circuit
10 Passthroughs
Push Up Pyramid
10 Air Squats

Met Con

22 Min. AMRAP

20 Overhead Walking Lunge (45/25)
18 Sit Ups
16 Wall Balls (20/14)
14 Push Ups
200m Run

Result: 5+5

The OHWL were the hardest part for me. I was able to get through 4/5 sets without breaking them up. The last set, I had to go 12/8. The only other thing I broke were the push-ups, which I broke from the very beginning. I did 7/7 for the first three sets then 5/5/4 for the last two.


Last day working out at Grassroots CrossFit since I fly back tomorrow. Late-ish bedtime last night meant that getting up at 5:45am wasn’t exactly fun!

We started with back squats doing 3×1@85-90% then 1×3 at 80-85%. I ended up doing:


Then, we jumped into a metcon of:

3 rounds for time:

400m sandbag run
20 T2B
20 Box Jump Over

Time: 14:30

The sandbag run was grueling! Broke up the T2B in 11-9 for the first two rounds then 11-5-4 for the last round.


First day of Ragnar Trail Snowmass, CO! Awesome team from Undeniable. I was the fourth runner of the group so my legs went Green, Red, then Yellow. Here are the recaps. We ended up finishing 9/100 teams!

Leg #1 – Green (12:15pm)

First, it was pretty damn hot when I took off for this one (somewhere in the low 80’s with no clouds). This was the green (easiest) route so the total was roughly 4 miles. It start off nice and flat, but then it quickly got hilly. I was able to run 95% of the route, but honestly, this was the hardest run of the day.

Time: 32:14
Distance: 4 miles
Pace: 7:56/mile

Screen Shot 2017-06-19 at 12.52.57 PM.png

Leg #2 – Red (6:30pm)

This was supposed to be the hardest route, but I actually had a ton of fun. It was straight uphill for the first three miles then straight downhill for the last 3.75 miles. I managed to run the entire road bit and then walked the last steep climb on the trail before descending.

Time: 1:05:08
Distance: 6.7 miles
Pace: 9:41/mile

Screen Shot 2017-06-19 at 12.54.38 PM.png

Lap #3 – Yellow (1:30am)

I ran the yellow loop last, and I was pretty zonked. I didn’t sleep at all before the run, but I think I would’ve been more out of it if I had.

Time: 35:37
Distance: 3.71 miles
Pace: 9:36/mile

Screen Shot 2017-06-19 at 12.56.33 PM.png


Warm Up

200M Row Sprint
5 Goblet Stretch
6 Cossach Squat
7 Perfect Air Squat
100M Run (Fast)
1 Rope Climb

Coach Led Clean Prep

Met Con

4 Rounds For Time Of:

2 Rope Climb
100M Sprint
4 Clean (225/155#)
100M Sprint

Jeremey: 17:30 (205# Clean)
Charlotte: 21:17 (125# Clean)

Although I had to scale down the clean, I’m still pretty pumped about this one. Back on 5/15/17, we did a 1RM on clean, and I failed at 215# multiple times. Today, I didn’t have any misses at 205# over 16 attempts. Everything else was fine – the cleans took the majority of the time.


Drink for Pink meeting tonight and Char’s Birthday meant I had to hit the 6am class. Wasn’t easy getting up!

Warm Up

200M Side Shuffle (L) Skip (W)
Lower Body DROM
Hamstring Stretch v II ^

Pose Running :
Drill 1 – pose + switch
Drill 2 – Partner Band Pose Fall

Met Con

Every five minutes for 6 rounds:

Sprint 200 meters, for time
Run 400 meters

*Rest the remainder of each five minute period.

Jeremey: 41, 40, 39, 39, 40, 39 (seconds)

Felt pretty good on all of the runs. My hamstrings are definitely still right from the deadlifts on Tuesday! 



1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.