10/17/20

Up early with the kids today, but Charlotte watched them while I worked out around 8am. Warmed up and got ready to attack Cindy. I wasn’t feeling 100% but this went surprisingly well.

Cindy

20 min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Unlike previous times, I didn’t keep track of my rounds throughout. I just kept making tallies and tried to keep moving steadily. I know my first round was :40 or so. Stayed unbroken on the push-ups through maybe round 9 or 10. Kept it at 6/4 for remaining rounds.

Finished 25+15, which is a massive Pr. Very happy about that!

9/16/20

Since yesterday was such a frustrating experience, Charlotte let me sneak out into the garage at 6AM to get a workout in while she watched Graham and Quinn slept.

3 rounds for time:

  • 200m Weighted Run (45#)
  • 20 Overhead Walking Lunges (45#)
  • 5 Bar Muscle-ups
  • 200m Run
  • 30 Squats
  • 10 Pull-ups

Time: 16:13

First time feeling comfortable knocking out bar muscle-ups on my rig at home. Success! Everything was unbroken, and I PRd from last time.

8/7/20

Did 20 minutes on the Echo bike yesterday (hit 200 calories). Went to the 11:30am class today. Feeling pretty good!

For time:

  • 800m Run
  • 10 DB Squats (50#s)
  • 600m Run
  • 15 DB Squats
  • 400m Run
  • 20 DB Squats
  • 200m Run
  • 25 DB Squats

Time: 12:43

This one was a doozy! Finished the first 800m in 3:15 feeling good. Everything was unbroken until the set of 20 squats (15-5). My front rack position was good; I was just out of breath! The round of 25 was even harder because I only had a 200m run recovery. Went 10/10/5 on that round.

6/30/20

Legs are feeling a bit stiff today after all the front squats yesterday. Headed out into the garage while Graham was napping to knock out a tabata. I’m doing Operation Red Wing tomorrow, which is a grueling, long workout so I wanted something lighter today.

Tabata (20/10×8 rounds) each with 1:00 rest between:

  • Burpee (8, 8, 7, 7, 7, 7, 7, 7)
  • Air Squat (20 each round)
  • Pull-ups (13, 10, 10, 10, 10, 10, 10, 10)
  • Push-ups (14, 12, 10, 10, 8, 8, 8, 8)
  • Situps (11, 10, 10, 10, 10, 10, 10, 10)

The push-ups were by far the toughest section. My “score” was the lowest rep total in each station added together (55)

5/25/20

I did Murph earlier last week since today is officially Graham’s birthday. I wanted to make sure I got it in. So, today, I did a workout from last week from CrossFit Linchpin.

3 rounds of:

  • 9 Strict Pull-ups
  • 22 Dumbbell Deadlifts, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Right, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Left, 50 lbs
  • 9 Dumbbell Squats, 50 lbs

Time: 10:31

Finished with 4×12 Dumbbell Bent Over Row at 50#.

5/22/20

Strength

Back Squat

  • 95# x10
  • 135# x8
  • 155# x8
  • 185# x5
  • 225# x5
  • 235# x4
  • 255# x3
  • 275# x2

Legs felt a bit lousy, but we got it done!

Metcon

EMOM for 10 minutes:

  • 12 Russian Kettlebell Swings, 53 lbs
  • 12 Squats

Honestly, this felt pretty easy. I finished each set in 34 seconds without any trouble. Probably should’ve increased the reps!