No BS Bench

Morning garage workout.


  • 500m Ski – 2:08.6
  • Crossover Symmetry Activation


Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5x5x195#
  • MAX @ 195 -> 10 reps

No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.

It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.


Ski Erg
5 Rounds

  • 500m at 2000m PR pace (<2:00)
  • 30s Rest
  • 100m very easy

I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.

Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.

Went to the 5:30 class at CFI.


  • Bottom Squat Hold
  • Shoulder Stretching
  • Yoga


Power Snatch

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×155#
  • 3×165#

I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.


5 Rounds

  • 10 Power Snatch (95#)
  • 5 HSPU
  • 1:30 Rest

I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.


  • 20s Plank
  • 10s Rest
  • 20s Side Plank (L)
  • 10s Rest
  • 20s Side Plank (R)
  • 10s Rest
  • 20s V-ups
  • 10s Rest
  • 20s Plank Push-ups
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Side Plank (L)
  • 10s Rest
  • 20s Side Plank (R)
  • 10s Rest
  • MAX Plank – 2:57

I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.

Don’t Cherry Pick

Kind of wanted to skip the workout today because I hate the long ones. I hate cherry pickers more though, so don’t want to be one. Went to the 4:30 class. We did a dynamic warm-up for a few minutes.


6 Rounds NFT

  • 3 Strict C2B Pull-ups (20#)
  • 3 Strict Ring Dips (3s pause)

I didn’t get my chest to the bar every time.

30:00 AMRAP (Partner)

  • 20 Air Squats
  • 20 Burpees
  • 20 American KBS (53#)
  • 20 Box Jumps (24″)
  • 20 Wall Balls (20#, 10′)

I partnered up with Jared. We simply alternated movements through the first 4 rounds. Then the rest of the way one person did all 20 air squats and we evenly split up the other movements 10/10. We finished 8 full rounds plus 20 air squats, 20 burpees, and 13 kettlebell swings. Grinder!


8 Rounds (Tabata)

  • 20s Plank Push-ups
  • 10s Rest

Damn! Felt like I was working shoulders more than core.


Did the jerk footwork drill a bunch as I was cooling down from the workout.


  • 5x20kg
  • 3x40kg
  • 3x50kg
  • 3x60kg
  • 3x70kg
  • 3x80kg
  • 3x85kg

Starting to get a feel for a better back leg position and dropping under the bar instead of pushing it up so high.

Sunday is Not a Day of Rest

I went to bed later than normal, so didn’t wake up quite as early as I have been. Still had time to get in my first WOD of the day before my brother and Mom woke up though. I can feel the effects of the weighted step-ups from last night already, so as the day goes on and in to tomorrow it should be interesting.


5 rounds

  • 1m Plank
  • 1m Bottom Squat Hold


50 reps of each

  • DUs
  • Plank Push-ups
  • Star Jumps
  • T2B (on rings)
  • SDLHP (50# KB)
  • Walking Lunges
  • V-ups
  • Push Presses (35# DBs)
  • KBS (50# KB)
  • HR Push-ups
  • DUs

I set a new PR by doing the first 15 T2B unbroken with kipping. The rings on the tree worked out really well. After the first 15 I did them 5 at a time. Push Presses were done in 5 sets of 10, KBS in sets of 20, 15, and 15, and I tried to stick to sets of 10 for the HR Push-ups, but that broke down a bit after 30 reps. My total time was 30:31, but it would have been under 30 had I not turned a single knot into a double when I picked up the rope and tried to fix it. I wasted over 30 seconds getting those out. Ugh!

I’ve been doing a lot of WODs in the 10 minute range, so it was good to get in a long chipper like this. After I get a late breakfast I’ll probably head out for a trip on the kayak and then I plan to do the Hero WOD “Brenton” later today.

Hang Power Clean Work

My body is pretty sore from Friday even though I took yesterday off from the gym. I did walk 18 holes of golf in the tournament, which was exhausting enough out in the hot sun for close to 6 hours.


2 rounds

  • 10 PVC Shoulder Shrug & Roll
  • 10 PVC Shoulder Pass-thrus
  • 10 PVC OHS
  • 10 Plank Push-ups

Skill Warm-up

Hang Power Cleans

  • 5x 45#
  • 5x 65#
  • 5x 85#
  • 5x 105#
  • 5x 115#


Score is total reps performed during 3 AMRAPs.

7:00 AMRAP

  • 10 Hang Power Cleans (115#)
  • 10 Burpees

2:00 Rest

5:00 AMRAP

  • 7 Deadlifts (135#)
  • 7 Ring Dips

1:00 Rest

1:00 AMRAP

  • Air Squats

I really liked this WOD because we got in some barbell work and switched things up with smaller time domains where you could go all out. We paired up and one person completed the entire WOD while the other person counted. Then we switched roles.

For the first AMRAP, I did 4 rounds plus 10 hang power cleans and 8 burpees. 135# is Rx for guys, but when I saw the WOD, I figured 115# would be a good weight for me. I was right. I had to break each round of cleans up into 2 or 3 sets after that first set. Burpees were all done unbroken. If it was full power cleans I think I would have tried 135# even though I would have been much slower.

In the second AMRAP, I did 5 rounds plus 4 deadlifts. The ring dips took the most time for me because I had to break them up into small sets pretty early on. I think I did the first round unbroken, but not after that. Deadlifts at 135# is pretty easy, but we stuck to a standard of everyone adding 20# to whatever weight they used for the cleans.

To finish things off I did 45 air squats. My endurance with the air squats is starting to get better, but is still nowhere near the top dogs in the gym. So my reps were 98, 74, and 45 for a 217 total.

I think I’ll probably go for a run later to finally test out the Nike Frees.

Update: It wasn’t too much later. I figured there was no point in showering more than I had to for the day so I rested a bit and then went out for the run. Went 3.6 miles in 28:55 and was able to keep an unbelievably steady pace, which never happens for me. According to RunKeeper, my mile splits were 8:05, 8:06, and 8:06. I picked up the pace at the end and averaged a 7:47 pace for the last 3/5 of a mile. The shoes felt really good for a first run and not being used to them.

Can You Donate Some Dollars?

This Saturday is CrossFit for Hope, which is an event based around raising money for St. Jude Children’s Hospital. CrossFitters around the world will be doing the “Hope” WOD and are taking donations and pledges. If you have a few spare bucks to donate, I have a big box over in the right sidebar linking to the page where you can sponsor me. St. Jude is a great cause and does a ton to advance cancer research. I’m trying to raise $300, so anything you can do is greatly appreciated. Thanks!

It felt great to take a rest day yesterday. It was tough not doing anything, but I know it’s for the best.


Tabata Mash-up

  • Broad Jumps
  • Rock Climbers

Haven’t done either of these exercises in quite some time. Both are pretty taxing.


  • 250m Run
  • 50 Tuck Jumps
  • 50 Plank Push-ups
  • 250m Run
  • 40 Lunges
  • 40 Prayer Crunches
  • 250m Run
  • 30 SDLHP (71# KB)
  • 30 K2E
  • 250m Run
  • 20 Burpee Box Jumps (24″)
  • 20 Ring Rows
  • 250m Run
  • 10 Pull-ups
  • 10 Curtis P’s (40# DBs)
  • 250m Run

I’d never done plank push-ups or Curtis P’s before and to be honest, I won’t be mad if I never have to do them again. Haha! Both were tough on me. My time was 24:48.

Ab Finisher

  • 1m Side Plank (R)
  • 10 V-ups
  • 1m Side Plank (L)
  • 10 V-ups
  • 45s Side Plank (R)
  • 11 V-ups
  • 45s Side Plank (L)
  • 11 V-ups
  • 30s Side Plank (R)
  • 12 V-ups
  • 30s Side Plank (L)
  • 12 V-ups
  • 15s Side Plank (R)
  • 13 V-ups
  • 15s Side Plank (L)
  • 13 V-ups

My tailbone and the surrounding areas still have some issues, so the V-ups were pretty brutal, not to mention there was a total of 90 of them. I got through them though.

Today was a great WOD and finisher that hit a lot of areas.

Reebok hasn’t shipped my CrossFit Nano 2.0 shoes yet. I wonder what the hold-up is. I did call Zappos to check on the status of the Inov-8s I had to return and they are actually crediting my credit card for them. I figured they were giving me a credit to use on another pair of shoes. I love Zappos!