At CrossFit Full Strength Warm up * 2:00…

At CrossFit Full Strength.


  • 2:00 Jump rope
  • Tabata isometric holds of choice, such as a wall sit, deep in air squat, top of pull-up, bottom of push-up, plank. etc.

5 sets

  • 8 RDL (65#)
  • 60s Rest
  • Max DUs in 45s
  • 60s Rest

5 rounds

  • 5 Deadlift (205#)
  • 200m Run

In the first round of strength/skill work I got 40 DUs. After that I think I somehow got into doing them for 60s and never even hit 40 again with the extra time. I finished the WOD in 8:53.

At CrossFit Full Strength Warm up 400m Run…

At CrossFit Full Strength.


  • 400m Run
  • 3 World’s greatest stretch on each side
  • 5 Turkish get-ups on each side (25# KB)

6 sets, 2 reps, 2-0-X-1 tempo, 2-3 min rest between sets
Shoulder press

8:00 AMRAP:

  • 5 Power cleans (105#)
  • 10 Burpee box jumps

For the shoulder press I did sets of 95#, 100#, 105#, 110#, 115#, and 120#. In the WOD I finished 4 rounds plus 1 additional power clean.

In Sayulita Mexico Warm up Max push ups…

In Sayulita, Mexico.


  • Max push-ups in one set
  • 3 rounds
    • 20 Box jumps (22′)
    • 40 Chair dips

Work on DUs.

24 minute beach and hill/mountain run.

I was able to do 32 push-ups without stopping, which is an increase of 4 after 2 weeks of the hundred push-ups program. Not very impressive. It’s moving me down to level 1 for week 5 (it started me on week 3).

Made some good progress with DUs. After about 10 minutes of practice I was able to string together 22 in a row.

In Sayulita Mexico Warm up Tabata Mash up…

In Sayulita, Mexico.

Tabata Mash-up

  • Jumping Jacks
  • High knees
  • Mountain climbers
  • Butt kicks

3 rounds

  • 30 Squats
  • 300m(?) Run
  • 20 DUs

The run goes down a small hill to some bars where I was going to do 5 pull-ups before turning around, but it turns out it’s a school so all of the kids and their mothers were lined up there.

I completed the WOD in 11:28. In the last round all of the DUs unbroken by doing single-single-double.