Front to Back

Again, planned to do 9am, but was up late playing an addicting stupid iOS game. Went to the 5:30 class.


  • Jumping Jacks
  • Zombie Kicks
  • Rack Stretch
  • Lat Stretch
  • Calf Stretch
  • 5 Back Squats (20kg)
  • 5 Front Squats (20kg)
  • 5 Front Squats (70kg)


8:00 EMOM (alt)

  • 5 Front Squats (90kg)
  • 5 Back Squats (90kg)

Wasn’t going crazy being the 3rd day squatting this week and may do more tomorrow with Alex. Not sure yet. Legs are kind of smoked from the Air Dyne last night.


4 Sets

  • 8 Supinated Grip Pendlay Rows (115#)
  • 5 Evil Wheels

These rows felt really easy. I know they were light but maybe the pull-up work is already paying off.


3 Rounds

  • 1:00 Row (calories)
  • 1:00 Burpees
  • 1:00 Medicine Ball Cleans (20#)
  • 1:00 Rest

I did 27-25-26 calories on the rower and totaled 60-60-58 reps overall. Those med ball cleans suck ass but I kept moving the entire time each round.

Glad there was nothing I had to modify because it’s still hard to hang or pick anything up with my hands.

1 Open WOD Left

Yesterday my hands ached from the ring work. Got a great night of sleep and felt good this morning.


  • Bottom Squat Hold
  • Shoulder Stretching
  • Power Cleans
    • 5×45#
    • 5×95#
    • 3×135#


CrossFit Open Workout 11.5 – 20:00 AMRAP

  • 5 Power Cleans (145#)
  • 10 T2B
  • 15 Wall Balls (20#, 10′)

There were only 2 Open workouts I haven’t done and this was one of them, so now only 11.4 is left to try. Did all singles on the cleans, toes to bar were 4-3-3 every round except an unbroken 7 to finish, and unbroken every round for wall balls (hurt). Saw that around 10 rounds was the 90th percentile on BTWB and was ahead of that pace through 5 rounds, but slowing down. Started to take some 5-10 second breathers in between movements through the second half of the workout, which cost me. Ended up with 9 rounds plus the cleans and 7 of the T2B. Probably could have gone 5-5 on the T2B and saved a lot of time. Grinder of a workout though.


6 Sets

  • 4 Good Mornings
  • 4 Evil Wheels

Did 2 sets with each weight of 145-155-165#. Tried out something new for the evil wheels and I liked it. Makes it more like the ab roller devices, adding a stability element since the plate wants to roll one to the sides a little.


Skill Conditioning

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

Had 2 misses, but managed a new PR (by 6 reps) with 286 dubs. Three hundo should be possible if I can get rid of the misses.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.


  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • OH Mobility/Stretching


OHS (5-10-X-5 Tempo)

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.


4 Sets

  • 5/5 Single Leg RDL (155#)
  • 5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.


At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

  • 8:00 AMRAP
    • 5 Thrusters (75#)
    • 5 Burpee Step-ups (24″)
  • 3:00 Rest
  • 8:00 AMRAP
    • 5 Pull-ups
    • 10 Russian KBS (70#)
    • 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

  • 750m
  • 5:00 rest


  • Sets 1-2: 2 splits slower than 2k pace (1:43)
  • Set 3: 1 split slower than 2k pace (1:42)
  • Set 4: 2k pace (1:41)
  • Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.


3 Rounds

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 10 Jump Squats

Nice and slow. Was not rushing at all.


  • 5×45#
  • 5×95#
  • 3×135#


CrossFit Open 11.3

5:00 AMRAP

  • Squat Clean (165#)
  • Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.


5 Sets

  • 5 Evil Wheels
  • 10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

3 Weeks In

My HRV was down to 88 this morning from 100 yesterday. Hmmmm… I was pretty exhausted after being out in the sun walking 9 holes, but that still doesn’t seem right. Had some good weight on the bar for back squats, but overall the day wasn’t very intense. Readings like that keep me doubting the usefulness of HRV.

Out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#
  • 225#
  • 245#
  • 265#
  • 280#

I put the belt on for the last two sets. Not only trying to go heavier through each day of this thing, but also trying to go a little longer without the belt too, to help build up the core muscles more. Last week I did 265# for this, so was a nice jump. Felt pretty heavy in the early sets. Just 15# shy of the most I’ve managed for this complex. That makes 21 days in a row.


4 Sets

  • 12 Incline DB Bench Press
  • 12 JM Press

I put the bench at 60° and used 40-45-50-50# for the incline bench work. Used 45-55-60-65# for the JM presses. Both felt heavier than last week. Maybe I’m still feeling the effects of “Cindy” from Thursday.

Not too long after this I started to feel shitty. Maybe that’s why my HRV was low this morning. Since Thursday night I’ve been feeling like allergies are hitting me, though I haven’t had any problems in a couple of years. If it wasn’t Sunday I think I might have stayed home and took a nap instead.


  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold
  • Band Pass-thrus


10:00 EMOM

  • 3 MU

Was curious how this would go with the way I was feeling. Made every set without a problem. YAY!


5 Sets

  • 12 Pendlay Rows (95#)
  • 5 Evil Wheels


5 Rounds

  • 400m Run
  • 30 Box Jumps (24″)
  • 30 Wall Balls (20#, 10′)

Only done this once before. It was a 32:22 almost 3 years ago. Warmest day of the year (so far) is a good day to do a long workout right? This was so bad. I started out with a sub 2:00 first 400 and knew that was too fast. I didn’t rebound any box jumps, but never stopped either. Did mostly step-downs, but some jump downs in the later rounds. Wall balls were two sets of 15 until I went 18-12 in the last round. Should have just went for all 30.

When I got in from my 3rd run the music had stopped. Bluetooth still showed connected but no sound. I think it took me close to 2 minutes to get it going again. The official clock time was 30:59 when I finished, but I’ll be conservative and only knock a minute off for a 29:59 since the rest helped me in a way too. Wish I would have felt closer to 100% today, but it’s still a PR.

Walked 200m, sat on my ass to recover, and then did Crossover Symmetry Plyometric.

Showing Up Can Be an Accomplishment

Woke up late. Almost 8am by the time I rolled out of bed. Wasn’t feeling motivated to make it to the gym for 9am, but did because I have to pick up Mom from the airport tonight.


  • 500m Row
  • Bottom Squat Hold


Stiff-Legged Deadlifts

  • 5×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×285#

Back squats were on the menu, but still no squatting for me. Sucks! Allows me to focus on a weak part of the legs though, so that’s a positive.


5 Rounds

  • 5 HSPU
  • 7 Power Cleans (135#)
  • 9 Box Jumps (24″)

Didn’t have the energy or motivation to go very hard so I set a goal of doing the cleans unbroken every round. Success! Finished in 7:47.


4 Sets

  • 5 Evil Wheels
  • 8/8 Kroc Rows (62#)

Tried not to get the body into the rows and focus on making the correct muscles do all of the work.

Some Squatting

Feeling fine after yesterday, other than the lingering issues I have. This stupid shoulder has been acting up for a few weeks, but luckily hasn’t been an issue for any movements.


  • Bottom Squat Hold
  • Dead Hangs (4-5x of about 20-30s)


Partner Workout

  • Pacer: 500m Row (4x each)
  • AMRAP:
    • 5 Push-ups
    • 10 American KBS (53#)
    • 15 Air Squats

I was trying to keep my pace around 1:45 on my rows and just keep moving at a decent pace through the movements. First time really doing any squats in 2 weeks. We got done around the 17:40 mark and made it through 13+7 on the circuit.


3 Rounds

  • GHD MB Toss (20#)
  • 8 Evil Wheels

Went all the way back to the ground on the first round of tosses, but only to parallel on the next 2.


4 Rounds

  • 30 Shoulder Taps
  • 10 Ring Rows (feet on 20″ box)

I actually felt better than I ever have on the ring rows and it’s quite a bit harder on the box like that. Progress!