Bring on the Pie

I’m glad Dad bought the Air Dyne shortly after I got one. Otherwise I’d have to jump on the dreaded treadmill. Did 20 minutes on the AD2 this morning at 70+ RPM. My lungs were fine, but my legs felt sluggish in the first couple of minutes. Luckily the feeling never got worse and I was able to keep up the rate and actually increase slightly. Went 7.06 miles.

Time to eat all the food!

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.


  • 2×8 Reverse Hyper (210#)
  • 2 Rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Toe Touches
    • 15s Hip Circles

Strength: Deadlift

  • 10x20kg
  • 6x70kg
  • 3x110kg
  • 3x130kg
  • 8:00 EMOM
    • 3x150kg


10:00 AMRAP

  • 30 Wall Balls (20#, 10′)
  • 20 Push-ups
  • 10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.


6 Sets

  • 30s Weighted Plank
  • 1:00 Rest

Used 45-70-70-90-90-100#.


4 Sets

  • 12 Weighted GHD Sit-ups (20#)
  • 6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

One More Row+Burpees

Feel pretty good today. In to the gym a little after 4:30.


3 Sets

  • 5 Bridge Rocks
  • 5 Arm Circles (one arm at a time, forward, backward)
  • 10s Laying Handstand Hold Drill
  • 15s Plank on hands

Gymnastics Tests

  • MAX Strict HSPU + MAX Kipping HSPU (stay on the wall)
  • 4-5 min Rest
  • MAX Kipping HSPU

Wasn’t sure what to expect. Over 3.5 years ago I did 10 strict handstand push-ups. I was 173.5# that day, but I’m almost 210# now so I’ll take the PR of 11 strict and then I was able to stay up and get 5 kipping after that. Got 14 kipping after the rest, which matches an old record from January of 2013.

Rowing WOD Week 17 Session 1

  • 27-21-15-9
    • Calorie Row
    • Burpees over the Rower
  • 15:00 Rest
  • 7:00 AMRAP (3-6-9-12…)
    • Calorie Row
    • Burpees over the rower

Just like 15.5 but the burpees in place of the thrusters. I thought this would be easier, but with burpees you don’t have any rest time like you did when splitting up the thrusters. I pulled close to 1,500 cal/hr during the set of 27 cals and then tried to keep about 1,200 during the other sets. The burpees seemed to take forever. Finished in 9:15, which is 8 seconds slower than my time on 15.5.

I actually messed up the order of the movements for the AMRAP. Burpees were supposed to be first. Whoops! Finished the round of 15s and got 5 more calories for 95 total reps.

One more workout to finish out this cycle! Looking forward to it and the switch to gymnastics work. Cameron, the guy who puts out the program is giving away some t-shirts this week, so I made a couple of videos for my entries. Both are from the first round of each part of the workout.

All of the Change

First pre-heated garage session of the winter. Warmed up with 5 minutes on the Air Dyne for 1.55 miles.

  • 10×65# Safety Bar Squats
  • 10×45# Shoulder Press
  • 6×155# Safety Bar Squats
  • 6×95#  Shoulder Press
  • 4×225# Safety Bar Squats
  • 4×115#  Shoulder Press
  • 4×255# Safety Bar Squats
  • 4×130#  Shoulder Press
  • 4×275# Safety Bar Squats
  • 4×137.5#  Shoulder Press
  • 4×280# Safety Bar Squats
  • 4×138.75#  Shoulder Press
  • 4×285# Safety Bar Squats
  • 4×140#  Shoulder Press
  • 4×290# Safety Bar Squats
  • 4×141.25#  Shoulder Press
  • 4×297.5# Safety Bar Squats (extra 2.5# on right side!)
  • 4×142.5#  Shoulder Press
  • 4×300# Safety Bar Squats
  • 4×143.75#  Shoulder Press

Actually there were a few firsts today. First heavy squat session in the new lifters. I love the way they feel. My feet are so solid with the ground now. First session using all of my change plates (0.625#, 2.5#, 5#, and 10#) at the same time between the two bars. I thought it was the first time I used the washer “plates” but there was one other time right when I bought them.

Since I was lifting by myself I didn’t want to continue with the alternating EMOM of bench press and front squats due to safety of benching alone and with just one rack it wouldn’t be easy to setup unless I squatted off the jerk blocks. Plus I front squatted 3 times last week so was up for something different. It’s easy to shoulder press off the jerk blocks and I don’t get a chance to use the safety squat bar enough, so it was a pretty easy choice.

I actually planned to do a 10:00 alternating EMOM with 4×275# and 4×137.5# but as I warmed up I didn’t feel like going that fast and working up such a sweat. So I started at those weights and slowly added weight. The plan was 5 sets, but then I saw that one more set would use up all of the change I had laying around. Again, easy choice. :-) Not really sure how I managed to get that extra 2.5# on the right side of the bar and I actually didn’t even notice it during the set.

Hold On

My knees are feeling a little rough after yesterday. I need to work on my knee-caving issue with the lifts. I don’t have a problem in squats, but in the rebend of the snatch/clean and the dip of the jerk they do dive in.


  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Hang Stretch
  • Box Jumps at 24-30-34-38″

Skill / Accessory

12:00 EMOM (alt)

  • 5 Box Jumps (41″)
  • 2/2 Turkish Get-ups (44#)

Felt good to get in some high box jumps.



All 3 parts done with a partner, alternating rounds. Weight on the bar stays the same.


  • 5:00 AMRAP
    • 3 Snatches (135#, squat)
    • 3 Muscle-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Clusters (135#)
    • 5 C2B Pull-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 7 Deadlifts (135#)
    • 7 Push-ups

Done with Bryan. I started the first AMRAP I didn’t get my 3rd snatch back into place on the 2nd set and lost it forward. Then same thing on another attempt. That got me fired up. Bryan missed one is his 2nd round too. Had to go 2-1 on my final set of MU. We finished 7 rounds plus a snatch.

Bryan started the 2nd AMRAP and we got 6+3, then exactly 16 total rounds in the last one. Pretty rough and a mental battle to hold on to the bar. My goal was to go unbroken with the snatches and clusters. Without that miss I would have. Had been thinking about 115# since I came up with this one but figured it would be too easy. Was right.


8 Rounds

  • 20s L-hang
  • 20s Rest

I alternated my grip between regular and underhand each round. Kind of held my feet up in the first round but then just knees up. My hands were on fire by the end of this after all the grip work done in the AMRAPs.

Saturday Snow

Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.


3 Sets

  • 10 Pass-thrus
  • 10 Pass-thrus w/ reverse grip
  • 10 Bar Taps
  • 10 Bar Taps (dynamic)
  • 10 Hollow Rocks
  • 10 Arch Rocks

Chest-to-bar Pull-up Test

  • 3 reps
  • 3:00 Rest
  • 3 reps
  • 3:00 Rest
  • MAX Reps

I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.

Then I started lifting with Alex. First big session with the new kicks.


Front Squat

  • 10x20kg
  • 3x70kg (2s pause)
  • 3x100kg (2s pause)
  • 2x120kg
  • 2x130kg

Not used to big jumps like that. Felt easy though.


  • 20kg warm-up
  • 3×40
  • 2x3x45
  • 2×50
  • 2×55
  • 60
  • 65
  • 70
  • 5x1x75

Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.

Clean & Jerk

  • 2x2x60kg
  • 2×70
  • 2×80
  • 2×90
  • 100
  • 105
  • 110
  • 2x1x115

Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.


3 Sets

  • 5 GHR
  • 15 V-ups

Trying not to lead with my ass on the GHR. They are so hard for me though.

That was a long session!