I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
    • 3x20kg
    • 3x30kg
  • Snatch
    • 3x40kg
    • 3x50kg
    • 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.


E30S 15:00

  • Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)
  • 2x 50′ Rope Sled Pull (160#)
  • 100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

Under Tension

Out in the garage this morning to squat before golf. Also wanted to test out the percentages before classes made their attempts.

Pause Back Squats

3 seconds in the hole

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 3×295#

We had 50-60-65-70-75% set after originally having the last 3 sets at 70-75-80. I made our picked percentages so added 10# more (78%) for a final attempt. Made it but that was definitely my limit for the day, so glad we didn’t go with 80%.

Those were some legit pauses, as far as timing if I do say so myself. 🙂 None of that bounce shit to get out of the hole either. 😉

Was a good warm-up before going golfing; walked 18 holes. Chiro appointment in the evening and then went over to the gym.


  • Bottom Squat Hold
  • Squat Clean
    • 5×45#
    • 5×115#



  • Squat Clean (135#)
  • Bar-facing Burpee

On April 18th I used 115# for this same thing and it took 5:25. I did break the 8 into 5-3 that day. Today I went unbroken every round with the heavier weight and finished in 5:13. Burpees slowed me down again.

  • 50 GHD Sit-ups
  • 2 mile Run
  • 50 GHD Sit-ups

Not fun. I averaged about a 9:25 pace. Finished everything in 25:17. I was not feeling good afterwards. A lot of time out in the sun today since I got to the course early to hit some balls. Having McDonald’s about an hour before getting to the gym didn’t help either.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.


  • Crossover Symmetry Activation
  • Shoulder press (3s pause at the bottom)
    • 6×45#
    • 6×75#


E3M – 6 sets

  • 3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

  • 5x20kg
  • 5×40
  • 5×60
  • 2×70
  • 2×80
  • 2×85
  • 2×90
  • 2×95
  • 2×100
  • 2×105
  • 2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

  • Prowler Rope Pull (180#, 50′)
  • High Prowler Push (180#, 50′)
  • 125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

  • 5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?


  • 200m Farmer’s Carry (2×44# KB)
  • Rest while partner goes


Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.


3 Sets

  • 150′ Jog in gym
  • 10 Sit-up to Staddle
  • 5 Scap Pull-ups


5 Sets

  • 6 Pendlay Rows (supinated, 135#)
  • 6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.


10:00 AMRAP

  • 20 Squats (20# MB)
  • 200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

  • 4 Tabata Double Unders
  • 4 Tabata HS Hold
  • 4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.


  • 75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

All on the Clock

Shit, my quads are sore! Lazy morning so out in the garage around noon.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 1:00 Bottom squat hold
  • Power Snatch
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#


E30S 10:00

  • 2 Power Snatches (135#)

All TnG, including the warm-up sets. One of my calluses from Murph was pulling off strips in the second half of this. Glad it didn’t cause any full on rip. Trimmed it before touching the deadlifts.


7:00 EMOM

  • 8 Weighted GHD Sit-ups (20#)

Set the clock for 6 sets, but felt good so did one more set.


20:00 EMOM

  • 100m Ski Erg
  • 2 Deadlifts (305#)

Warmed up deadlifts with 6×135#, 6×225#, and 6×275#. I put on my new hand grips for the final warm-up set and the first 10 rounds of the workout. Figured it would help to save my hands as well as break in the grips. They were starting to dig in to my fingers too much so I went hand naked in the second 10 minutes.

Completed both movements each minute, which left about 24 seconds of rest. Didn’t wear a belt and my back held up fine because I got set before pulling each set. The inspiration for this came from SkiWOD. 90 damn degrees! 🔥 HOT! 🔥

On Sabbatical

Flew home from D.C. yesterday. Ten days is a long time for me to be away from home. Didn’t get in much exercise at all due to working a lot and going to a conference. Did go about 60 miles on foot, walking a lot! Didn’t touch a barbell the whole time away, so figured this garage workout would be interesting.

I’m actually on a 3-month sabbatical from work starting today, which is pretty sweet.


  • Crossover Symmetry Activation
  • Shoulder Press
    • 10×45#
    • 5×65
    • 5×85
  • Back Squat (after finishing press working sets)
    • 10×45#
    • 5×135
    • 5×185

E3M – 5 Sets

  • 5 Shoulder Presses (56-66-76-81-86%)

I went 100-120-135-145-152.5#, which is a PR. Hell, my best 4-rep was 150#. Was scheduled to do 155# on the last set, but scaled it back due to how I was feeling. Probably a good thing I did.

E3M – 5 Sets

  • 5 Back Squat

Same percentages as the presses. I went 210-250-285-305-325#, but did break the final set into 3-2. I knew I wasn’t going to make it and my back was feeling pretty ugly. Took about 30 seconds before getting back under the bar and barely made them. In the video my back doesn’t look at bad as it felt.

Power Cleans

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×155
  • 2×175
  • 2×195
  • 2×205
  • 2×215
  • 2×225
  • 1×235

I was feeling very cautious after the squats. Even though 225# felt solid, after a wide stance catch with 235#, I pre-Clarked the 2nd rep. Will take me a few days to get back in the swing of things I guess.

Hitting the golf course tonight.

Primal Fitness

Finally made it to the CrossFit box right around the corner from the apartment where we are staying. They were the 70th affiliate in the world, so have been around. At 10am every Sunday they do a Hero workout.



  • High Knees
  • Butt Kicks
  • Side Shuffle
  • 6:00 AMRAP
    • 100m Run
    • 5 Boot Strappers
    • 5 Sit-up to Straddle
    • 5 Pull-up

Their pull-up bars are a full-on fat bar. That would suck to use all the time. I did kipping pull-ups. Finished 3 rounds plus the run.


  • Pigeon Stretch
  • Foam Roll Quads
  • Lacross Ball Pecs


“Loredo” – 6 Rounds

  • 24 Air Squats
  • 24 Push-ups
  • 24 Walking Lunges
  • 400m Run

Kept a solid steady pace and finished in 23:12. Had never done this one before. Push-ups were 14-10 every round and everything else unbroken.