Today’s programmed workout was a Box Jump Over/Assault Bike sprint that I tested last week. So, instead, I did a variation on yesterday’s gymnastics.

15-12-9-6-3 reps for time of:

  • HSPU
  • Ring Row
  • Pistol
  • T2B

Did the whole thing barefoot so I wouldn’t put a hole in the wall. Surprisingly, the HSPU felt great. Did 5/5/5 for the first set and 6/6 for the set of 12. Rounds 6 and 3 were unbroken. Pistols felt awesome too.

Time: 16:03

Enjoyed this one! Finished with:

50 Cal Echo Bike for time

Only other time I did this was 2:10. I was 2:22 today. Not too far off.


Headed into the gym for this fun little double AMRAP:

6 min AMRAP:

  • 5 Push Jerk (115#)
  • 10 T2B
  • 20 Double Under

Rest 3:00. Then, repeat starting where you left off.

I went out of the gate hot on this one unbroken on the T2B for the first two sets. Obviously, I knew that wasn’t going to last so I dropped down to 6/4 until my very last set. Ended up going:

  • Set 1: 5+28
  • Set 2: 4+18

For a total of 10+12.


Felt good to take a day off yesterday. Not sure how/why I trained 6 days last week. It’s unlike me not to take two days off. Headed into the 11am class this morning.


With this wave loading scheme, the purpose was to start the second wave higher than the first. I misjudged my jumps and ended up having to jump higher at the very end.

Front Squat:

  • 8@135#
  • 6@155#
  • 4@185#
  • 8@155#
  • 6@205#
  • 4@225#

I could’ve definitely gotten 4 at 245#.


10 min AMRAP of 3, 6, 9… ascending reps of:

  • Front Squat (95#)
  • T2B

I stayed unbroken on the front squats the entire time. Starting at 12, I broke up the T2B into two sets until I hit the round of 18 when I started breaking into three sets. Kept moving the entire time and finished with 21+6 reps.


First Saturday training in the garage! I didn’t go to class mainly because I now have two little ones hanging around, and we’re trying to limit kids in the gym just yet.

I was out in the garage around 9am to work with the new squat rack.


Overhead Squat – 2, 3, 5, 10, 2, 3, 5, 10

I was pretty excited about this one since I haven’t done heavy OHS in a LONG time. Worked up:

  • 10x Empty Bar
  • 8×65
  • 6×95
  • 4@115
  • 1@135

Working sets. Two times through:

  • 2@155
  • 3@145
  • 5@135
  • 10@115

Haven’t OHS this much weight in awhile so although I could’ve gone heavier, I was happy with this. Going from the first set of 10 to the second set of 2 was quite the trip.

I recorded my last set of 10 at 115# here:


1×40 Back Rack Barbell Step Up (20″, 95#). Completed unbroken. Winded me more than I would’ve expected!


Had some extra time in the afternoon so I jumped outside for a little conditioning:

21-18-15-12-9-6-3 of

  • Deficit Push-ups (Hands on 45# bumpers)
  • Box jumps (24”)
  • T2B

Time was 13:17. Push-ups were done on a set of 45s. I broke the push-ups and T2B into 3 equal sets for rounds 21 -> 12. Then, 9 was 5/4. 6 and 3 were unbroken. Box jumps were all steady rebounding.


Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.

I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.

Part 1

7 rounds of:

  • 7 Burpee Box Jump Overs, 24″
  • 3 Bar Muscle-ups

Time: 6:56

Part 2

2 rounds of:

  • 35 Med Ball Cleans, 20 lbs
  • 15 Push Jerks, 115 lbs

Time: 6:39

Part 3

3 rounds of:

  • 25 Kettlebell Swings, 53 lbs
  • 15 Toes-to-bars
  • 15 Ring Dips

Time: 12:05

I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.


Started off with 30 muscle-ups for time after I watched a colleague of mine and wanted to try his strategy.

Last time, I opened for sets of 5 on the minute. This time, I tried 3 reps every 30 seconds. I made it through 21 at maybe 3:15, right on pace. I ended up resting until 3:45 though and continued every 30 seconds. At 4:45, I went for my last set of 3 and missed my very last rep. 😔 Hopes back up and finished at 5:22 for a :58 second PR!

Then, I did the workout of the day:

3-6-8-10-12-10-8-6 reps for time of:

  • T2B
  • Alt DB Snatch (50#)

10 Cal Assault Bike after each full round.

Time: 14:43. Took a relatively leisurely pace because the AB felt tough! Only broke the set of 12 T2B (7/5).


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.