All Abs

Good crew showed up today.

Warm-up – 3 Sets

  • 10 Reverse Hyper (140#)
  • 10 Bar Taps


  • For Time
    • 3-6-9-6-3 Bar Muscle-ups
    • 7-14-21-14-7 Deadlift (135#)
  • 5:00 Rest
  • 5-10-15-10-5
    • C2B Pull-ups
    • Front Squat (135#)

I wasn’t sure how the lifts would feel, so I took my time on them. I did the muscle-ups in all sets of 3 without a problem. I did the deadlifts 7, 8-6, 9-6-6, 8-6, and 7. Like I said, just took my time on them. Finished at 7:26. My chest-to-bars felt really good, even after all of those muscle-ups. I did 9-6 on the set of 15 and unbroken on the other sets, wishing I had tried to do the 15 unbroken as well. I did the front squats in all sets of 5 and was taking a lot of rest. I wasn’t that comfortable with them and didn’t want to be straining and tweak something again. Finished in 9:22 all because of the squats.

Midline – 5 Rounds

  • 10 Floor Wipers
  • 20 Hollow Rocks
  • 10/10 Wood Choppers (20# DB)
  • 20 V-ups

A lot of volume today!

Update: After sitting on my ass to recover for a couple of hours, I decided I was going to finish cleaning the garage gym. It took me much longer than expected, probably 3+ hours. Well worth it though. I was able to improve the organization to make it easier to get at the bumper plates. I’m going to hang a couple more things up on the wall to open up some floor space as well.

Back to Sleep

I set my alarm and planned to do this workout before heading to the conference. Wasn’t happening so I did it before I head out for some Texas BBQ.

30:00 AMRAP

  • 14 Hand-release Push-ups
  • 14 V-ups
  • 28 Air Squats
  • 28 Bicycle Crunches
  • 14 Lunges
  • 14 Leg Lifts

Why 14 and 28? Because as I was picking movement, I got down to 15 lunges and that just doesn’t fly with me. I hate doing an odd number of reps on a movement that alternates sides of the body.

Kept a steady pace and picked up the pace on the air squats in the last 3 rounds. Finished 7 full rounds plus the push-ups, v-ups, squats, bicycles, and 1 lunge.

Rest day tomorrow and then I fly home Friday and hopefully will do a first attempt at 17.3 late that night.

Sunday Shoulders

Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.

Strength – Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 4×185
  • 4×205
  • 4×225

Been awhile since I’ve benched.

Thruster Attack – Week 3 Workout 1

3 Sets

  • 10 Rounds
    • 20s work (35#)
    • 10s rest
  • 2:30 Rest

Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.


4 Rounds

  • 50 DU
  • 10 Pull-ups
  • 16 Lunges
  • 20 Push-ups
  • 25 V-ups

I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.

Year 5

I started CrossFit 5 years ago!!

Didn’t have candy to pass out so I hid out at the gym for a couple of hours.


  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 1×85
  • 1×93
  • EMOM
    • 5x1x101
    • 5x1x108
    • 5x1x115
  • Heavy Single
    • 1×120
    • 1×124
    • Clarked 128

My head is my biggest obstacle.

Clean Pull

  • 3x117kg
  • 2x3x124

Clean Deadlift

3 reps with a pause at the knee + 1 rep floating

  • 1 set @ 111kg
  • 2 sets @ 117

Pause Back Squat

3 seconds pause in the hole.

  • 2x100kg
  • 2×112
  • 3x2x121


5 Rounds

  • 20 Hollow V-ups
  • 20 Russian Twists (53# KB)

Those V-ups were terrible after round 1; had to break them up way too much. Did all of the twists unbroken and finished in 6:40.

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.


5 Rounds NFT

  • 1 Wall Walk
  • 2 One-Leg Burpees
  • 3 Ring Rows
  • 4 V-ups (hollow)
  • 5 PVC Around the Worlds

Strength – Shoulder Press

  • 5×45#
  • 5×65
  • 5×95
  • 5×105
  • 5×125
  • 8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.


  • 200m Run
  • 50 Wall Balls (20#, 10′)
  • 75 Burpees
  • 50 Wall Balls
  • 200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..


  • Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Mind Games

Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.


  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 2×85
  • 1×92
  • EMOM
    • 5x1x98
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 1×116
    • 1×120
    • 1×124
    • Clarked 127
    • Deadlift 127

Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.

Clean Pull

  • 3x3x117kg

Clean Deadlifts

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 110kg

Pause Back Squat

Spend 3 seconds in the hole.

  • 3x70kg
  • 3×100
  • 3×110
  • 3x3x117


20:00 EMOM

  • 5/5 Kroc Rows (53#)
  • 15 Hollow V-ups
  • 5 Strict HSPU
  • 2/2 Turkish Get-ups (53#)

This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.

Really need to try and squeeze in a ROMWOD tonight.

Don’t Run a 5k Like This

Didn’t want to, but did the ROMWOD late last night. My right hamstring cramped up trying to do twisted lizard on Friday night so I figured I should get some stretching in.

Last day of my sabbatical before going back to work tomorrow. Got started at the track at 10:30. Beautiful morning for a run with the temperature around 60°.

Aerobic Capacity – Lactate Threshold

10 Rounds

  • 300m (target: 24-26s/100m)
  • 200m (target: 36-38s/100m)

No rest between intervals or sets, so essentially a straight 5k with different pacing. I did pretty well on the 300s, only going over 1:18 twice with 1:19.2 over being the worst one. The last few 200s got slower as I needed the rest to recover because I was making sure to hit the 300 paces. My final 300 was the fastest one. 😀 Definitely started to feel my legs getting heavy mid way through this session. Total time was 25:20, which is a respectable 5k. Pretty sure I wouldn’t want to run a 5k like this though.

I walked 600 meters after. Completes 9 weeks of the AC programming. Hmm, no 1 mile test in week 10.


On to yesterday’s lifting session ab work when I got home.

4 Sets

  • 15 Weighted GHD Sit-ups (25# metal plate)

4 Sets

  • 20 V-ups (hollow)

I will do the 20 minute ROMWOD at some point. Can’t wait to order pizza tonight!