5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Pause Back Squats (5s in the hole)

  • 4×185#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×285#
  • 2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.


Partner Chipper

  • 200 Wall Balls (20#, 10′)
  • 150 American KBS (53#)
  • 100 Power Cleans (95#)
  • 50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.


3 Sets

  • 10 GHD MB Pass (14#)

Pretty simple.


3 Sets

  • 15 Reverse Hypers (210#)

Some Squatting

Feeling fine after yesterday, other than the lingering issues I have. This stupid shoulder has been acting up for a few weeks, but luckily hasn’t been an issue for any movements.


  • Bottom Squat Hold
  • Dead Hangs (4-5x of about 20-30s)


Partner Workout

  • Pacer: 500m Row (4x each)
  • AMRAP:
    • 5 Push-ups
    • 10 American KBS (53#)
    • 15 Air Squats

I was trying to keep my pace around 1:45 on my rows and just keep moving at a decent pace through the movements. First time really doing any squats in 2 weeks. We got done around the 17:40 mark and made it through 13+7 on the circuit.


3 Rounds

  • GHD MB Toss (20#)
  • 8 Evil Wheels

Went all the way back to the ground on the first round of tosses, but only to parallel on the next 2.


4 Rounds

  • 30 Shoulder Taps
  • 10 Ring Rows (feet on 20″ box)

I actually felt better than I ever have on the ring rows and it’s quite a bit harder on the box like that. Progress!

Part Two

Back at it after a rest day yesterday. I’ve been “sleeping in” a few times this week. Not sure what’s up with my internal clock. Still made it to the 9am though.


  • 3 Rounds
    • 12 Reverse Hyper (190#)
    • 2 Inch Worms
  • Jump Rope
  • 3 Deadlifts (135#)
  • 3 Deadlifts (225#)
  • 3 Deadlifts (315#)


8 Rounds

  • 3 Deadlifts (345#)
  • 4 C2B Pull-ups

Slowly increasing the load for deadlifts so I don’t tweak my back again. Worked on my butterfly chest-to-bar again. Getting more comfortable with it.


EMOM 4:00

  • 5 Thrusters (125#)

EMOM 4:00

  • 5 Thrusters (135#)

It was a continuous 8 minutes, but 125# was feeling a little too easy, so I added weight. Should have done 135# the whole way. This is part 2 of the thruster attack that started Sunday.


3 Rounds NFT

  • 8 Reverse Hypers (260#)
  • 8 GHD MB Toss (25#)

Jumped on the Ski Erg in the afternoon.

4 Rounds

  • 1,000m Ski Erg
  • 4:00 Rest

My goal was to keep a 2:00-2:05/500m pace. Had only done 1k for warm-ups so wasn’t sure what I’d be able to maintain. My times were 4:02.5, 3:59.7, 3:46.5 (pushed that one), and 3:59.9. Walked a half mile after.

Don’t Touch This

My legs are so sore they hurt to the touch! At least I can walk on my feet without hobbling all over the place since I can barely feel the blisters now. Over to CrossFit Intuition this morning for Kevin to put us through a class.


  • CS Activation
  • Bottom Squat Hold
  • Inch Worms
  • 750m Row


He tricked us saying we were going to do a Tabata row in order to get a 20 second meter number out of us. Mine was 98 meters. Then…

20 Rounds

  • 20s Row
  • 20s Rest

If you don’t make your number during a round, that’s a 5 burpee penalty at the end. Luckily I got over 101 each round. Totaled 2,471m with the rollouts. I was soaked with sweat at the end.


10:00 EMOM

  • Odds: 10 Pendlay Rows (40% of BW – used 85#)
  • Evens: 10 CS Reverse Fly (2 rounds with red, 3 with yellow)

Nasty little combo that made the light weight get hard.


3×10 GHD MB Toss (14#)

Fun workout!

Headed to Survival Fitness at 8 to try out the chipper for the upcoming GLBRT team competition.

  • 50 Wall Ball 20#/14# 10’ target for men and women
  • 40 KB Snatches 53/35
  • 30 T2B
  • 20 Burpees
  • 30 Clean & Jerk 135/95
  • 40 Box Jump 24/20
  • 50 Deadlift 185/135

Brent and I finished in 10:33, the girls could start after we got done with wall balls and the clock was exactly 14:00 when they finished. Fun little workout.