March Monday

My calves are a little sore from the ankle moves again, but not bad.

Active Life – Hips


  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Worked up with 6/6 Single Leg Deadlifts at 45# and 95#.

Workout – 6 Sets (3/leg)

  • 6 Single Leg Deadlifts
  • 20s Bent Knee Hollow Body Hold

I used 125-145-165#. The right leg definitely has a harder time than the left.


5:00 AMRAP

  • 5 Ring Rows
  • 5 Power Snatches (75#)

Got through 6+8.

Active Life – Back Max

5 Rounds

  • 15s L Hang
  • 10 Curl-ups (3s hold)
  • 30s/30s One Arm Farmer Carry (53#)
  • 10 Alternating Push-up Ts

Didn’t realize it should have been 5 seconds on the curl-ups. Kept moving and finished in 18:15.


I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.

Active Life – Single Leg Bias

  • 8 Rounds (Tabata)
    • 20s Side Shuffles (5m)
    • 10s Rest
  • 2:00 Bottom Squat Hold
  • 10s L Hang
  • 10/10 Leg Abducted Rocking
  • 10/10 Lateral Leg Swings



  • DB Snatch (50#)
  • Burpee over DB

Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. πŸ‘ŽπŸ»

Active Life – Back Max

Kettlebell March –Β 4 Sets

  • 60m One Arm Farmer Carry (53#)
  • 5 Russian KBS every 10m (53#)
  • 30s Rest

The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.

15th of December

My quads and glutes are a little sore from yesterday.

Active Life – Single Leg Bias


  • 3:00 Airdyne

Went 0.91 miles.

Workout – 10:00 for quality

  • 10 Samson Walking Lunge
  • 15 RKB Swings (53#)
  • 10/10 Lateral Leg Swings
  • 5/5 Lateral Box Step Ups (30″)

Got through 3+25.


Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up withΒ 5 hang power cleans at each of 45, 95, and 115 pounds.

3 Rounds

  • 15 Hang Power Cleans (135#)
  • 15 Burpees

Went 9-6 on the cleans each round and finished in 6:14. Too much resting.

Active Life – Back Max

3 Rounds

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

  • 5 Sumo Inchworms
  • 20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

  • 10 Sumo Stance Good Mornings (95#)
  • 8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.


20:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.


4 Rounds

  • 15s L-hang
  • 15s Dead Hang
  • 15s Rest
  • 30s Wall Sit
  • 15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

  • 3-5 breaths Ring Plank Hold (Front Leaning Rest)
  • 3-5 breaths 1 Arm Overhead Hold (53#, each arm)
  • 8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.

Active Life Membership

I forgot my sister was coming to town for the night so I decided to take a rest day yesterday. I saw that Active Life had memberships at 50% off for the year (making it $100), so I sent in some info about my back issues.

We see this a lot when athletes have a left-to-right imbalance (we call it a single leg bias) combined with poor midline stabilization and postural stamina.

To correct it we recommend our Bulletproof Single Leg Bias and Bulletproof Back Max programs.

Both are included in an Athlete Membership.


Do BP Single Leg Bias before you workout and BP Back Max after.

Try to get 3-4 BP Single Leg Bias and 4-5 BP Back Max sessions in per week.

When you finish BP Single Leg Bias contact us and we’ll help decide where to go next.

So now I have some homework! It’ll be easy to incorporate in my home workouts and I’ll get there early or replace the programmed warm-up when I attend class at the gym.

Active Life Warmup

  • 30s/30s Sciatic Nerve Flossing
  • 5/5 Stagger Stance Good Mornings (75#)
  • 30s/30s Sciatic Nerve Flossing
  • 5 Sumo Inchworms

Active Life Single Leg Bias

3 Sets

  • 6 Sumo Stance Good Mornings (75#)
  • 5 Box Hamstring Curls (24″)

Active Life Cooldown

  • Kneeling Heel to Butt Test
  • Prone Heel to Butt Test (Right Leg)
  • Prone Heel to Butt Test (Left Leg)

I wasn’t able to touch my heel to my butt, though I did have my shoes on if that makes a difference. Love those tight hamstrings. Was really quick to work through that stuff.


4 Sets

  • 30 Jump Rope + 10 DU
  • 3 Tall Cleans
  • 3 Power Cleans

I used 20-30-40-50kg.

Weightlifting – Power Clean

  • 2x60kg
  • 80
  • 90
  • 100
  • 105
  • 2 sets 110

I dropped every rep. Didn’t wear a belt at all and felt good. Super happy getting up to 242. I haven’t lifted that in a long time!


20:00 AMRAP – Team of 3

  • Buy-in: 100 Dubs
  • One person completes an entire round while the others rest
    • 7 American KBS (62#)
    • 7 Row cals
    • 7 Burpees

I teamed up with Jason and Grant and I was first. Made it to 82 dubs and then missed 3 times! We were 1 rep shy off all completing the 6th round.

Active Life Back Max

3 Sets

  • 2x 10s/10s Standing Straight Leg Hold
  • 10 Lemon Squeeze
  • 10s L Hang
  • 10 GHD Hip Extension (2 second hold at top)
  • 20s/20s Samson Stretch

Brandi stayed and did this with me. Took about 18 minutes I think.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (140#)
  • 3 Sets
    • 5 Ring Rows
    • 5 Clean Thrusters (45#)
    • 30 Double Unders


“DT” – 5 Rounds

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans (155#)
  • 6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦


4 Sets

  • 8 Pendlay Rows (115#)
  • 8 Good Mornings (115#)


6 Rounds

  • 20s Hollow Rocks
  • 20s Rest
  • 20s L-hang (knees up)
  • 20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

Be a “Nancy”

Pancakes for PRs!

Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Wall Squats


5 Rounds

  • 400m Run
  • 15 OHS (95#)

Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.

Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.


E2M – 5 Sets

  • 6 Pendlay Rows (145#, normal grip)
  • 6 Good Mornings (145#)


  • 4 Tabata Rounds
    • 20s L-hang
    • 10s Rest
  • 1:00 Rest
  • 4 Tabata Rounds
    • 20s HS Hold (facing)
    • 10s Rest

Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh.Β  I felt really solid in the hollow with just my toes on the wall an my nose right up close.

Murph Training Bonus

8 Round Tabata

  • 20s Bottom to Bottom Air Squats
  • 10s Rest

I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.

Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.


With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.

Will ROMWOD yet tonight.