I’ve been slacking with mornings in 2016, but the weather has shifted and golf season is here. Started waking up earlier last week and finally made it for what I think was my first 9am class of the year this morning. Feels good to have my workout done and gives me energy for the day.


  • Crossover Symmetry Activation
  • 2 Sets – Tricep Openers (10#)
  • 3 Sets
    • 5 Broad Jumps
    • 10 Bar Taps (5 tight, 5 dynamic)
    • 20s Top of Ring Dip Hold


E3M – 5 Sets

  • 9 Shoulder Press (95#)
  • 6/6 OH Reverse Weighted Lunges (95#)

Even with the one extra rep these seemed much easier than last week.

E30S – 10 Sets

  • 8 Push-ups

Decided not to try for sets of 10 so I could keep them quick and explosive. Made every set.



  • Squat Cleans (115#)
  • Bar Facing Burpee

Was debating on 135 or 115, but made the right choice. Pissed I broke up the set of 8 into 5-3, but every other set was unbroken. Finished in 5:25. I take too many steps on those damn burpees.


Jumped on the rower and did an easy 1,000 meters in 4:03. Finished up with Crossover Symmetry Plyo. Will hit a ROMWOD tonight.

Nasty Intervals

Ass and hammies definitely sore from 16.4. My upper back is sore from the ring rows yesterday too, but glad to be able to work those muscles again with that pulling movement.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Empty Bar stretching and positions for thruster


E2M – 7 Cycles

  • 5 Thrusters (95#)
  • 5 Burpees over the Bar
  • 4 Thrusters
  • 4 Burpees over the Bar

This was much worse that the 8s every two minutes from 4 weeks ago. Going from the burpees back to the bar was gross. Those jumps over the bar really added up today and had the quads fatigued. Started out taking 37 seconds, got a couple of seconds faster, and then started hitting the wall after the 4th cycle. Was fighting to keep it under 50 seconds by the last cycle.

This was the 4th progression of this combo. Since they all started the final cycle at what would be the 12 minute mark of a running clock, the volume was all effectively in a 13 minute window, which went from 50 reps to 63 of each movement. Bring on the thrusters Castro!


5 Sets

  • 15 Stalder Leg Lifts (13″)
  • 5 Ring Swings

I actually only got in 2 sets and then did 3 after snatching because I was helping out some people with HSPU technique for their run at 16.4 tomorrow.

Weightlifting – Snatch

  • 2x3x95#
  • 3×115
  • 3×135
  • 2×155
  • 1×175
  • 1×185
  • 1×195
  • 1×205
  • 2x1x185

Felt really good again. Aggressive punch out. No misses on the way up again.

Every 80

Was at the gym early to judge a 16.2. Feeling rested.


  • Bottom squat hold
  • Crossover Symmetry Activation
  • Thrusters (45#)

Go Fast

Every 1:20 – 10 Sets

  • 6 Thrusters (95#)
  • 6 Burpees over the Bar

Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.


10:00 EMOM (alt)

  • 8 Weighted Pistols (26# KB)
  • 12 T2B

The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.

4 Rounds

  • 30s Pike HSPU (30″ box)
  • 30s Rest
  • 30s DU
  • 30s Rest

Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.


5 Sets

  • 15 Stalder Leg Lifts (1×11″, 4×13″)
  • 5 Ring Swings

That extra increase really made the lifts a lot harder.

Unbroken Minute

Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus (o/u grip)
  • Thrusters (45#)


E2M – 7 Sets (14:00)

  • 8 Thrusters (95#)
  • 8 Burpees over the Bar

Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.

Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.

3 Rounds

  • 1:00 Push-ups
  • 1:00 Step-ups (24″)
  • 1:00 Rest
  • 1:00 DU
  • 1:00 T2B
  • 1:00 Rest

Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.


8 Rounds

  • 20s Handstand Hold
  • 15s Rest
  • 20s Hollow Hold
  • 15s Rest

That 15 seconds of rest goes by quick!  Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.

Burning Quads

Late night at the movies. Didn’t feel like leaving home to go to the gym this morning.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Thrusters (45#)


E3M 15:00

  • 10 Thrusters (95#)
  • 10 Burpees Over Bar

Originally thought 115# but changed last minute. Was a good call because it allowed us to keep intensity high. I was flying trying to keep pace with Bryan no the thrusters and was rep-for-rep the whole way. Right on his heels with the burpees too. Was taking us about 38-40 seconds to finish.


10:00 EMOM (alt)

  • 8 Pike HSPU (30″ box for feet, 2″ deficit)
  • 12 T2B

Not difficult but it’s good to do some lighter reps instead of strict against the wall. Toes to bar felt good and were all unbroken. Getting better at the re-grip in the middle of bigger sets.

More Conditioning

  • 25 Box Jump Overs
  • 25 V-ups
  • 50 Plyo Lunges
  • 25 V-ups
  • 25 Box Jump Overs

Went with side-to-side jumps to start. I think I took 3 sets for the first V-ups, 4 sets for the lunges, 2 sets for the last V-ups, and then did the last 25 jumps turning and facing the box so I wouldn’t trip over it. Finished in 6:26.


  • Bottom-to-bottom air squats

Looks innocent enough right? Had never tried this before. It was horrible about 3 rounds in. I even sat down on my ass for a little bit in round 6 because the burn was so bad. I think I got 63 reps. Talk about pumped up quads!

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

  • 10 Pass-thrus (over & under grips)
  • 10 Straddle V-ups
  • 10 Back Extensions
  • 3 Wall Walks
  • 10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.


  • 1 Set of MAX C2B Pull-ups
  • 4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

  • 4 Good Mornings
  • 8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.


6 Rounds

  • 6 Snatches (115#)
  • 6 Burpees OTB
  • 1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

  • 10 T2B (strict)
  • 20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.

Halloween – Year 4

Today marks the 4 year anniversary since I started doing CrossFit. Changed my life!

Was up late playing Halo 5 last night. First time I’ve done that playing videos games in a few years. Made it for the 10am class. Weighed in before class for the challenge since the party is tonight. On my scale at home, I went from 16.3% to 13.4% body fat and 208.7 to 198.7 pounds. At the gym I think I went from 20% to 17.5%, but that’s with using it on the “normal” setting instead of “athlete” to make it consistent across the board for everyone.

I definitely feel a lot better and have said for a long time that 195-200 is a better weight for me to carry around. That body fat % still seems high though.


  • Bottom Squat Hold
  • Ring Hang Stretch
  • Good Mornings
  • Presses
  • OHS


5 Rounds

  • 5 Hang Power Cleans (95#)
  • 5 Front Squats (95#)
  • 5 Push Presses (95#)
  • 5 Back Squats (95#)
  • 5 Burpees over the bar

Went unbroken and took a few breaths between sets that I probably didn’t need to. Finished in 6:39.

16:00 AMRAP

Partners share reps and run together.

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

Weston and I went sets of 10 wall balls and caught the person’s last throw off the way to save time. Went 5s on the burpees. we were in our 5th run when time ran out but finished with a solid pace on the last run, so probably about 16:20-16:30 or so.

Picked up Papa John’s on the way home from the gym. 🙂