Sunday Morning in San Francisco

Yesterday was an incredibly long day. I was up at 5:30am and volunteered all day at WordCamp San Francisco, spending most of the day on my feet. I got a pretty good night of sleep and headed in to the hotel workout center at around 9:30am.


800m Run on the treadmill


I used a couple of the machines again today, but went back and forth between the machines instead of doing all sets at one machine before switching.

Chest Press

  • 3x 115#
  • 3x 130#
  • 3x 145#
  • 3x 160#

Shoulder Press

  • 3x 80#
  • 3x 95#
  • 3x 110#
  • 3x 135#


3 rounds

  • 20 Chest-to-deck Push-ups
  • 30 Russian Twists (30# DB)
  • 30 Air Squats

I finished in 6:20 and probably should have upped it to 5 rounds.


20 minutes on a stationary bike set to the hills program. According to the computer I went 5.44 miles.

After a Couple Days on the Golf Course

My cousin Matt and I, all muddied up

On Saturday night I did the Warrior Dash for the first time. It was a lot of fun doing the obstacles. As I had expected, the run wasn’t bad at all. Now I need to step it up and try a Tough Mudder. Then on Sunday and Monday I went on a little golfing trip up to northern Michigan. It was nice to have a couple of rest days away from the WODs.


5 rounds

  • 1m AbMat Sit-ups
  • 1m Russian Twists (30# KB)
  • 1m Plank
  • 1m V-ups
  • 1m Table Top (30s each side)
  • 1m Rest

I could still feel the GHD work that I did on Friday night. This was the first time doing table tops and wow are they tough.


  • 1m Wall Balls
  • 3 rounds
    • 100m Run
    • 5 KB Snatches (L)
    • 5 OH KB Lunges (L)
    • 5 KB Snatches (R)
    • 5 OH KB Lunges (R)
    • 100m Run
  • 1m Wall Balls

Kind of a weird WOD with the minute of wall balls at the beginning and at the end of the WOD, especially when everyone had to keep track of their own minute at the end. I got 29 wall balls that first minute and 25 at the end in the last minute. Total time for the WOD was 8:40, using a 53# KB for all of the snatches and lunges.


  • 100 HR Push-ups

My push-up endurance sucks. I think I started off with a set of 15 and then a set of 10, but after that it was 5s for a while and then whatever I could do. It took me 7:48 to finish off the 100.

One-arm Snatches

My back was still a little tight this morning, but feeling better than yesterday.


  • 400m Run
  • 3 rounds
    • 20 Hollow Rocks
    • 10 Supermans
    • 20 Russian Twists (50# KB)

Using the 50# KB for the Russian Twists was HEAVY, but worth it.


5 sets

  • MAX rep Pull-ups (on rings)
  • 2m Rest

I was able to do sets of 10, 6, 5, 5, and 4. The set of 10 is a new PR!


  • 100 Alternating one-arm DB Snatches (50# DB)
  • * 5 Burpee buy-in at the beginning of every minute, including the start

I did at snatches every single minute, only doing 6 for one or two minutes at the end with 8 or 10 for all of the other minutes. Finishing time was 11:49.


50 K2E (on rings)

I didn’t time these, but took very little rest in between sets. I did 20 reps in the first set, beating my old PR of 10, and then did 3 sets of 10 to finish off the 50.

A lot of great work in this workout. Really liked it!

Resting Burpees

Not much rest after hitting the 8pm class last night, but I wanted to attend the 9am this morning and give my body all day to rest up for tomorrow. It’s the first round of the Saginaw District Association Invitational Tournament, which I qualified for a couple of weeks ago. My tee time is at 9:20am and then 10:30 on Saturday.


5 rounds

  • 1m Plank
  • 1m V-ups
  • 1m Mountain Climbers
  • 1m K2E
  • 1m Russian Twists (35# KB)
  • 1m Rest

I pushed hard in everything except for the K2E because I didn’t want to mess up my hands for the golf tournament.


  • 100 DB Squat Clean Thrusters (30# DBs)
  • Every minute on the minute (except for at the beginning), do 5 burpees.

In the past, we’ve been allowed to take a minute off, but after Matt talked to some people at the CrossFit Level 1 course, that’s not what they usually do. You can skip the clean thrusters for a minute, but you have to do the burpees if you want to perform the worked Rx. I figured I’d give it a try.

In the first minute I was able to get 12 reps for a decent start. During each minute I tried to stop doing the clean thrusters with 10-15 seconds left as a little rest period before starting my burpees. It didn’t take long to realize that 5 reps per minute was going to be a good number for me. I went straight through to 50 reps, did the burpees and took the rest of the minute off. Then I did sets of 6-5-4 to get me to 65, where I did my burpees and rested the rest of the minute. I did that again to get to 80 reps, and did my last burpees with rest minute. Then I think I did 6-6-4-4 to finish off with a time of 23:42.

The 100 squat clean thrusters is no joke, but the sneaky hard part of this WOD was the burpees. If you don’t take any minutes off they really add up. I did 23 rounds of 5 burpees for a total of 115. Hell, 100 burpees for time is a WOD on its own! This was one of the tougher WODs, but I really liked it because thrusters are one of my weaknesses.

Update: Wow, this was my 200th post on this blog. What an incredible journey this has been. I can’t wait to see where the next few months go.

Do You Like Butterflies?

This morning it was back on the Armstrong Pull-up Program after the prescribed two days off, so I banged out my 3 sets of push-ups in the morning. Walked 18 holes of golf and then worked, so I attended the 8pm class for the first time. It was a fun partner WOD.


2 rounds

  • 1m Plank Step-outs
  • 1m Standing Bicycle/Steam Engine
  • 1m Side Bends (35# KB)
  • 1m Russian Twist (35# KB)
  • 1m Superman Plank
  • 1m Rest

The plank step-outs and Superman planks were both new to me. I could feel both of them working right away.


We partnered up and did a ladder with 2 exercises, wall balls (20# MB) and box jumps (24″). I was teamed up with Jason, who has lost over 60 pounds since he started about 3 months ago. Amazing! Jason did 25 wall balls, while I did 25 box jumps. When we both completed our reps, we swapped exercises, but were now on 24 reps. So each time we switched, we decreased a rep. In the end I did more box jumps and Jason did more wall balls, but I think it was only a difference of 13 reps. My goal was to complete all of my sets unbroken, which I was able to do. Jason did an awesome job and we ended up setting the best time for the day with 20:09. I know you’re not supposed to compare yourself too much to everyone else, but that’s still one hell of a feeling and I can’t help by try to win everything I do.


After the WOD, I alternated between doing 10 pistols (switching legs each rep) and working on the butterfly kipping pull-up. As the sets went on, my pistols got better and better. It’s all about finding the balance points when I do them. As far as the butterfly pull-ups go, they are a work-in-progress. I started to feel some of the cycling, and got 2 in a row towards the end.

As soon as I got home I knocked out 5 max rep sets of strict pull-ups with 90 seconds of rest in between for the Armstrong program. After just doing a bunch of pull-up work at Survival Fitness, I didn’t get too many.

Garage WOD

My buddy Mo came up for a couple of days to visit and wanted to try some CrossFit. Today we worked out in my garage with the limited equipment I have.


Tabata Mash-up

  • High Knees
  • Plyo Lunges
  • Butt Kicks
  • Mountain Climbers

If you aren’t used to the intensity, this can be a tough 16 minutes, but he hung in there. Plyo lunges were fun in a Tabata.


4 Rounds

  • 1m Man Makers
  • 1m Air Squats
  • 1m KBS (Russian)
  • 2m Rest

We alternated who started with Man Makers and who started with KBS, but always kept Air Squats in the middle. Doing Man Makers first and KBS as the 3rd exercise was definitely easier. We counted total reps for each round, so this was like 4 mini-WODs in one. I got 82, 81, 68, and 73 reps in my rounds. I had 4 Man Makers for each of the first three rounds, but only managed 2 in the last one, due to time lost in transition. We used my 50# KB for the swings and went with 45# DBs for the Man Makers. That’s a nice jump for me and was challenging.


10 Rounds

  • Sprint Driveway (down and back)
  • 20 Russian Twists

I used a 25# DB for the Russian Twists and Mo actually did leg lifts instead because of a lower back issue. Time to complete that was 6:24.

Prowler Sprints

I wasn’t feeling all that motivated today when I was deciding which class to attend tonight. I’m not sure if the busy day with multiple WODs yesterday or walking 18 holes of golf this morning took a lot out of me. I ended up going to the 5:30pm class and felt fine once I got moving.


3 rounds

  • 1m MB Russian Twists
  • 1m MB V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m “Mystery”
  • 1m Rest

I used a 20# MB for Russian twists and V-ups. Each round, the “Mystery Move” changed; first we did side planks, then flutter kicks, and ended with prayer crunches. I was really feeling a burn during this ab circuit due to the leg lifts I did yesterday.


50 reps of each

  • Air Squats
  • Burpees
  • Box Jumps
  • KBS (Russian)
  • Close-grip HR Push-ups
  • Plyo Lunges
  • Pull-ups
  • Sit-ups

I used a 24″ box and a 53# KB. Since I flew through everything, I did full sit-ups to make it harder. I finished in 23:22 and then did 12 reps on the GHD as a bonus.

The close-grip HR push-ups were a bit awkward because you have to keep the hands far enough apart that you can lift them off the ground when your chest is laying down. Pull-ups felt really good and my kip is getting dialed in. I need to learn those butterfly pull-ups soon.


10 Sets

  • High grip Prowler sprint
  • Low grip Prowler sprint
  • Rest

Finally I got to use the Prowler! I probably won’t be too excited when I feel the effects tomorrow. Stayed after class a bit to finish these. The Prowler was loaded with 180# of weights so I’m guessing over 200# total. The distance was probably 25-30 yards each way. The high grip wasn’t too bad, but the low grip took everything I had to get the Prowler moving, was much slower pushing, and got harder each time. Here’s a video of Casey and I. I’m shown first pushing it back to our starting line.