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!


Barbara! I feel really good after the ruck/no gym yesterday. Felt ready to hit this one hard.

5 rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats

Rest 3 minutes between rounds.

My round times were:

  1. 3:17
  2. 3:47
  3. 5:14
  4. 5:17
  5. 5:27

Total time (including rest): 35:02

I really fell off the pace in round 3. The situps mainly were what slowed me down. I could’ve certainly pushed harder on those! Goal next time: Be more consistent!


Since we’re traveling this weekend, I don’t know that I’ll get in my usual workout on Saturday. So, I elected to get in M-F this week instead, which has been challenging with Quinn at home with me all week.


21 min AMRAP with a 65 sit-up buy in:

  • 7 Burpees
  • 11 Push-ups
  • 22 KB Swings (53/35)

I hit 7+19 Rx. Broke the swings started in the 3rd or 4th round (16/6).


Back to the grind in the gym from our staff retreat! I had a meeting from 8-9AM so I did this one on my own at 9AM.


In 15:00, build to a 10 RM Front Squat.

I worked up 95, 135, 155, 185 x 10, and then hit 205 x 10, which was…difficult.


For time:

20 Front Squat (135/95)|(95/65)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

This one was a doozy mostly due to those lunges! I ended up getting time capped at 16:00 (CAP+10).


Repeat of 5/8/19, which I didn’t log here for some reason – NC Fit Baseline. It came in two parts.

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.

I sold my soul on the run trying to beat my 5:50 from last time. I ended up running 5:43 on the mile with a 2:48/2:55 split for each 800m. Then, I hit 1412m on the row for a 1m PR so I PRd both sections!

Part 2

12 min AMRAP:

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

The rep scheme for this one was different than last time (4, 8, 12 last time) so I didn’t have much to compare to. My arms were smoked though. I ended up hitting 6+2 Rx.