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.


Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.


I convinced my awesome wife to stick around and do the following with me:

Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.


West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)


Warm Up
2 Rounds Of:
20 Jumping Jacks
Par. High Knees
10 Perfect Squat
Par. 2 Foot Hop
10 KB Swing (race)

Max Vertical Jump

From a standing position next to a wall, jump as high as possible and touch a piece of tape to the wall.

Jeremey – 112″

Met Con
14 Min AMRAP Of:

6 Toes 2 Bar
9 Deadlift (225/155#)
12 Burpee to a 6″ target

Jeremey – 7 rx
Charlotte – 5+9 rx


Not feeling great today. The whole house is sick. Still, got out to the dog park with Tucker and rucked 3 miles with 30#.

I was going to wait until tomorrow to give 17.2 another go, but Todd and Heather were headed back to the gym tonight so I decided to do it at 7:30pm with them.

12 Min AMRAP Of:

2 Rounds:
50′ Front Rack DB Lunges (50/35#)
16 Toes 2 Bar
8 DB Power Clean (50/35#)

2 Rounds Of:
50′ Front Rack DB Lunges (50/35#)
16 Bar Muscle Up
8 DB Power Clean (50/35#)

This time, I got 12 muscle ups in the first round. I did two things differently. On the T2B, I went in 4’s so I didn’t blow out my core. On the DB cleans and lunges, I did 7 reps, rested, did the 8th and then started lunging immediately. I didn’t rest at all on the lungs this time around. My split time was 4:50 so I was about on pace for last time.

When I got to the bar, I did a set of 4 right away and thought, “this is what it should feel like!” Then, I did a set of 3 and some 2’s. Unfortunately, I lost them after about 11 and had to struggle for that 12th. Such is life. I still know I should be able to do 16 and get to the next round. 


CrossFit Open 17.2! I was pumped to see the bar muscle-ups in this one as I thought I would do well. The workout didn’t play out like I had hoped though.

Met Con
12 Min AMRAP Of:

2 Rounds:
50′ Front Rack DB Lunges (50/35#)
16 Toes 2 Bar
8 DB Power Clean (50/35#)

2 Rounds Of:
50′ Front Rack DB Lunges (50/35#)
16 Bar Muscle Up
8 DB Power Clean (50/35#)

Jeremey – 85 reps (7 muscle-ups)
Charlotte – 78 reps

I started off pretty strong. My T2B were sets of 8 for the first set. Then, I went straight into the DB cleans and knocked those out. I rested before doing the lunges and repeated that whole cycle again. When I got to the bar for the muscle-ups (roughly 6 minutes in), I thought I had a good shot of at least getting to the second set of bar muscle-ups. For whatever reason though, I couldn’t get them going. I missed my first attempt, then did 2, then 3, then 2, then I couldn’t get back up. One of the most frustrating experiences I’ve had.

I’ll be repeating this one again on Monday!