Casey’s Birthday WOD

In at 10am for my last Survival Fitness class for a few days. Heading up to Rogers City for x-mas.


4 Rounds

  • 15s Zombie Kicks
  • 15s Butt Kicks
  • 15s High Knees
  • 15s Air Squats


28:00 AMRAP Partners (Each partner does a round of their own to make a complete team round)

  • 1 HSPU
  • 9 Burpee Clean Thrusters (95#)
  • 8 Double Squat Wall Balls (20# MB, 10′ target
  • 5 C2B Pull-ups

I partnered up with Casey and we did well. I started off first and got through 6 full rounds, then Casey got through 3 of his burpees clean thrusters before time ran out, so we had 5 + 27 to top the board. Having those thrusters and wall balls back to back was pretty brutal. Each round I’d start out fast on the burpee clean thrusters, but that would only last for 3 or 4 reps and then it was just a grind.


8:00 Death by AbMat Sit-ups (by 3s)

I was able to get through mine all the way, for a total of 108. Not sure why, but it felt worse than doing 100 in a row the other day. Maybe it’s because of the other day!

Tabata WOD

I felt like shit all day yesterday after the workout. I’m not sure what’s going on with me lately. Either my cardio is that bad that the workouts are killing me or I’m learning to push myself harder and that’s draining everything I have. Went to the 9am today.


  • 50 Butt Kicks
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Zombie Kicks
  • 50 Lateral Hops
  • 50s Plank
  • 50 Bicycles
  • 50 Hip Thrusts

Really felt the hip thrusts in my ass and hamstrings.


  • Tabata – Lateral Over the Bar Burpees
  • 1m Rest
  • Tabata AbMat Sit-ups
  • 1m Rest
  • Tabata Pistols
  • 1m Rest
  • Tabata Ring Dips
  • 1m Rest
  • Tabata Ring Rows

Much harder than it looks on the board. I listed them here in the order I did the WOD. I think it was good to start with the burpees and then sit-ups because I was freshest at that point. Managed 49 over the bar burpees and 91 sit-ups. Tried to do strict pistols but just wasn’t happening, so after a couple of reps I started holding a post for balance and support. Alternated legs each round and ended up with 60 reps. I went strict for the first 4 rounds of ring dips and then used a purple band the rest of the way to get a total of 49 reps. Started with straight leg ring rows and moved my feet in as they got harder. 55 reps there for a total of 304 in all.


12:00 AMRAP

  • 10 Side Bends on each side (53# KB)
  • 10 V-ups

Once again, the WOD killed me and I was ready to be sick. Went kind of slow, but managed to get 7 rounds in.

Friday Morning Partners

My quads are still sore from Monday! Better each day though. Went to the 9am class, which had 18 people so Matt had to switch it up to a partner workout.


  • Tabata Air Squats
  • Tabata High Knees
  • Tabata Bear Crawl


30:00 AMRAP with a partner

    • 50 Burpees
    • * Partner holds Bar OH (95#)
    • 75 OHS (95#)
    • * Partner holds Plank
    • 100 Wall Balls (20# MB, 10′ target)
    • * Partner holds chin over bar

I paired up with Casey A. The Rx for men was 135# on this. At first we were going to try 115#, but as we were loading the bar had second thoughts. Good thing we switched to 95# because that was plenty hard enough. We got through one full round and then up to 31 wall balls in round 2.


I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.


  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.


  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.


Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.

Sort of Like “Cindy”

I haven’t been this sore since the competition a few months ago. Who would have thought doing gymnastics (specifically back tuck flip progressions) for an hour could beat up on your body this much. I’m sure Sunday’s WOD and the work I did yesterday have a little to do with it as well. I’ve been using the rumble roller a few times a day and it’s painful as hell! My IT bands have never felt like this before.

I’m getting a hot stone massage this afternoon and making tomorrow a rest day so I figured I better get in to the 9am today for a WOD.


  • 100 Butt Kicks
  • 100 High Knees
  • 50 Jumping Jacks
  • 50 Zombie Kicks
  • 25 Lateral Hops (left)
  • 25 Lateral Hops (right)


Weighted Pull-ups, 5×5

  • 5 @ 8#
  • 5 @ 10#
  • 5 @ 12#
  • 5 @ 15#
  • 5 @ 15#

I was able to complete each set today!


20:00 AMRAP

  • 5 Burpees
  • 10 Wall Balls (20# MB, 10′ target)
  • 15 AbMat Sit-ups

Remind you of the benchmark girl “Cindy” a bit? Same style but tougher in the long run. My strategy was to keep an even pace so I didn’t burn out early. Twenty minutes is a long time. I went unbroken right up until the end of the WOD and even had a little in the tank to speed through my burpees in the last couple of rounds. Finished 14 rounds plus 5 burpees and 5 wall balls. That comes to 75 burpees, 145 wall balls, and 210 sit-ups!


7:00 AMRAP

  • 150m 1-arm Farmer’s Carry (53# KB)

I completed 6 laps (I think! Lost track on the 2nd or 3rd lap) and was about 30m away from finishing the 7th lap. Never had to stop and switched hands around the halfway point of each lap.

I can’t wait for my massage!

800 Meter Sandwich

Feeling pretty good this morning. My legs are fine and I wasn’t tired getting up at 5:20am. Went in to CrossFit Pacific Beach again for the 6am class.


  • 400m Run
  • 10 Samson Stretches
  • 10 Inchworms
  • 10 Zombie Kicks
  • 10 Air Squats
  • 10 Skater Plyos

We also did a little more stretching. I liked doing a bottom squat hold while putting all of the weight over one heel to stretch out that ankle and calf.


Ladder drills

These were quick but fun.

WOD #1

  • 800m Run
  • 40-30-20-10
    • KBS (53# KB)
    • Box Jumps (24″)
  • 800m Run

As you probably know, I love box jumps. I’m not used to doing that many American KBS, but I tried to keep to big sets and never did less than 10 in a row. Box jumps were nearly all unbroken. The last 800m sucked ass. I finished with a good time of 16:40.

Then it was back to the hotel to lead the last day of the Automattic Bootcamp at 7:30am.

Warm-up #2


  • High Knees
  • Bear Crawls
  • Zombie Kicks

WOD #2


  • 50 Broad Jumps
  • 80 HR Push-ups
  • 100 Lunges
  • 80 Tuck Jumps
  • 50 V-ups

I was kind of a 3rd partner in this, so it wasn’t bad. Seemed like people really liked the Bootcamp throughout the week.

An Easy-ish Deck

I made it to the 10am class which gives me enough time to pack and get ready for my trip. Flight leaves at 1:30.


4 rounds

  • 15s Jumping Jacks
  • 15s High Knees
  • 15s Air Squats
  • 15s Mountain Climbers


Deck of Cards


  • ♣ – Russian KBS (53# KB)
  • ♠ – 1m Plank
  • – Air Squats
  • – Burpees


  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 150m Run

I finished in 32:36. Planks really sucked because they brought down the intensity and at one point I had 6 of 9 cards come up a spade. Usually deck of cards is pretty brutal but today it wasn’t bad with the selected movements and the fact that the highest rep count was 10.


Prowler Sprints – 25m High Push followed by 25m Low Push

Casey A. and I did some prowler sprints at the end of class. The first sprint we had 135# loaded on the heavy prowler and it was pretty easy, so we added another 45# plate for 180# of load and did 5 more down and backs. My legs are getting stronger because the heavy pushes are getting a lot easier.