Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.


3 Rounds

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 10 Jump Squats

Nice and slow. Was not rushing at all.


  • 5×45#
  • 5×95#
  • 3×135#


CrossFit Open 11.3

5:00 AMRAP

  • Squat Clean (165#)
  • Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.


5 Sets

  • 5 Evil Wheels
  • 10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

Back in the 400s

Tired this morning. Almost backed out of the morning session I had planned, but got in the garage and did the work.

Warmed up with 5:00 on the Air Dyde (AD2) for 2.58km.

4 Rounds

  • 500m Ski Erg
  • 1:00 Rest
  • 300m Ski Erg
  • 3:00 Rest

Got this one from Chris Hishaw of Vivendi Lab (formerly NorCal CrossFit Lab). It was a row workout, but the distances and pace chart work just as well on the ski erg. My pace targets were 2:02.4 for 500m and 1:54 for 300m based off an estimated 2k PR since my only attempt is too slow. Hit every target and increased my pace every round. The 500s were 2:02.4, 2:02.1, 2:02, and 2:01.7. The 300s were 1:08.3 (1:53.8/500), 1:08 (1:53.3/500), 1:08 (1:53.3/500), and 1:07.6 (1:52.6/500).

3 Rounds

  • 15 GHD Sit-ups
  • 15 Hip Extensions

Did it in 4:17. Planned on 5 rounds, but the CFi workout has deadlifts and T2B today, so I don’t want to destroy my core. To be honest, back extensions with sore quads are pretty brutal!

Went to the 5:30 class.


  • 1,000m Row (3:58.1)
  • 2×10 Reverse Hyper (210#)
  • Bottom Squat Hold



  • 5×155#
  • 5×245#
  • 4×315#
  • 2×365#
  • 2×385#
  • 2×405#
  • 2×425#
  • 2×445#

Yeah! Haven’t pulled 400+ off the ground in months. Felt easy too. Didn’t want to push it too far though. I had a goal of 425-435 when I walked in.



10:00 AMRAP

  • 8 T2B
  • 8 Deadlifts (185#)
  • 16 American KBS (53#)

Didn’t have a go button today. I could feel my body wore out early in the day. Got 5 rounds plus 8 toes to bar and 8 deadlifts. Everything unbroken except I went 4-4 on my last set of T2B.


5 Sets

  • 12 Floor Wipers (95#)

Hadn’t done these in well over a year I think, but they were really easy. Tried to go really slow and controlled on the last set.

Figured I’d decompress the back after those deadlifts, so jumped on the RH again for 3x10x210#.

Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.


  • 500m Row
  • PVC Pass-thrus
  • 2 x 3/3 Turkish Get-ups (35# KB)
  • 10/10 Leg Swings (F-B, S-S)


10:00 EMOM

  • Odds: 10 RDL (225#)
  • Evens: 5 Pendlay Rows (145#)


5 Rounds

  • 3 Deadlifts (345#)
  • 5 Over-the-bar Burpees
  • 7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.


5 Rounds (NFT)

  • 10 Floor Wipers (45# DBs)
  • 10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.


10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.


Went out last night with the Survival Fitness crew last night, so didn’t get very good sleep and things are a little foggy today. Went in to the noon class, which only had 3 people, compared to 20 that went to the 11am.


  • 10-9-8-7-6-5-4-3-2-1 Weighted Step-ups (95# – front rack)
  • 20-18-16-14-12-10-8-6-4-2 Floor Wipers (95#)

Nice little workout right there in the warm-up.



  • Curtis Ps (95# – hang squat clean, 2 lunges, press)
  • K2E

Those Curtis Ps are brutal. I started off with 5 in a row, but then went 2 or 3 at a time with a couple of singles. I was pretty out of it, so took the opportunity to really concentrate on my squat clean and push jerk techniques. I broke the set of 20 K2E into 15 and 5, then did the other sets unbroken. Got a good workout, but didn’t really push it today. Finished in 27:41.

WOD at the Westin

I was able to sleep longer than I expected with the 3 hour time difference and didn’t get out of bed until after 8am. Granted I didn’t go to bed until after midnight, so it was a long day yesterday. The workout center in the Westin was pretty busy today, but I was able to get in a pretty good workout. When traveling you have to make due with what you have. It’s better than doing nothing.


400m run on the treadmill at a 6 mph pace.


I used a couple of machines.

4 sets

  • 5 Chest Presses
  • 2m Rest

I set the weight to 115#, 115#, 130#, and 145# for my sets.

4 sets

  • 5 Lat Pulldowns
  • 2m Rest

I set the weight to 100#, 115#, 130#, and 145# for my sets.


5 rounds

  • 10 HR Push-ups
  • 10 Floor Wipers (45# DBs)
  • 5 Bent Rows (45# DBs)

Originally I was going to do 10 push-up renegade rows instead of the HR push-ups and the bent rows, but the DBs are round, so I was rolling all over the place. Sometimes you have to modify due to equipment. Not a bad little workout. I did it in 7:48.


20:00 on a stationary bike. The computer said I went 7.14 miles, but I don’t believe it. I got a good sweat on though.

Small WODs Add Up to a Big WOD

Yesterday I got out for a 2 mile trip on the kayak and then walked 9 holes of golf with Dad. I’m sore, but not feeling fatigued.


  • 10 Turkish Get-ups (45# DB)
  • 3 rounds
    • 1m Plank
    • 1m DUs
    • 1m Side Planks (30s each side)
    • 1m Rest

The 45# seems to be about my limit for Turkish Get-ups. I can get through them, but it takes every bit of concentration to keep the weight steady over me. My DUs sucked again today.


7:00 AMRAP

  • Man Makers (45# DBs)

Rest for 2 minutes.

5:00 AMRAP

  • 10 Pistols
  • 10 Chair Dips

Rest for 2 minutes.

5:00 AMRAP

  • 5 Floor Wipers (45# DBs)
  • 5 Burpees

I was able to do 19 man makers, 4 rounds plus 10 pistols and 8 chair dips, and 4 rounds plus 5 floor wipers and 2 burpees in the AMRAPs. Before starting I figured 25 make makers and 5 rounds in each of the 5 minute AMRAPs would be good numbers to shoot for. Great work on a lot of areas.


Every other minute for 10 minutes

  • 4 HSPUs

I did these all strict without any additional head support (usually AbMats if needed). Doing 5 reps would have been a challenge, so I’ll have to give that a try if I ever do this again.

Wiped Out by Floor Wipers

I’m absolutely wrecked from the last week of WODs and today was my 5th day in a row. I don’t like going to 9am when I went to 8pm because that’s a short recovery, but with heat indices approaching 105 today and a heat advisory until midnight, I knew I wouldn’t go in tonight if I wanted. Working out in the morning also gives me extra rest to hit up the 4:15 and then open gym tomorrow before I head out-of-town for the weekend.


  • 100 Jumping Jacks
  • 100 Butt Kicks
  • 5 rounds
    • 1m Plank
    • 1m Bottom Squat Hold

I made it through each of the 5 plank minutes without breaking down by concentrating on a tight core and ass as well as consistent deep breathing. In the bottom squat holds I’m really fighting for better position of the back and keeping my chest up. These holds were really needed after the last few days of squat movements.


  • 21-15-9 Floor Wipers (45# DBs)
  • 12-9-6 Man Makers (45# DBs)
  • 400m Run

This was the first time doing floor wipers and I really liked them. Great core work due to the combination of holding up the weights and moving the legs as one unit without having them touch the ground. I broke the rounds down to 12+9, 9+6, and 9. Man Makers are absolutely brutal but I felt better here than I did when we did 50 of them for time. Having some wrist sweat bands really helps to keep my hands from getting soaked with sweat. I really tried to push it on the last 400m and finished in 23:31.

Time to chill in the AC for the rest of the day while I work.