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!

5/20/20

Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!

I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.

Then, it was Murph:

1 mile run then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Followed by a 1 mile run

I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!

5/16/20

Half Murph at the park with a few folks to celebrate Karly’s birthday!

For time:

  • 800m run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Break the pull-ups, push-ups, and squats into 10 rounds of 5/10/15.

We took the first 800m pretty casually. The pull-ups were all strict off of a swing set pole. Finished in 15:30. Only had to break the last set of push-ups 8/2.

5/5/20

Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.

Strength

10 min EMOM:

  • Min 1: Strict HSPU (5/4/4/3/3)
  • Min 2: 10 Speed Squats (2×50#)

Added 4 more HSPU at the end for 23 on the day.

Metcon

10 rounds for time:

  • 10 Thrusters (50#)
  • 10 Push-ups

This was a burner! I finished in 10:50, but my chest and shoulders were shot! Went unbroken on the thrusters (pretty light) and broke the push-ups 6/4 except for the first set.

Extra

  • 50 Strict Pull-ups (not for time)
  • 50 Banded Tricep Pushdowns
  • 50 Band Palms-up Pull Aparts

4/27/20

Charlotte was up all night with mild contractions. Baby #2 is coming any day now! She’s going to hold off on working out so she supervised Quinn while I knocked out a workout in the garage.

“The Inferno”

For time:

  • 100 Double Unders
  • 35 Squats
  • 40 Deadlifts
  • 75 Double Unders
  • 35 Squats
  • 30 Deadlifts
  • 50 Double Unders
  • 35 Squats
  • 20 Deadlifts

I used a pair of 50# DBs for the deadlifts and did them all unbroken. Only missed one double under around 61/75. Other than that, they were unbroken as well. Time was 9:01.