I did not sleep well and feel weak and tired as fuck this morning. In at 10:30.

Warm-up – 2 Rounds

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Push-ups
  • 15 Air Squats
  • 40 DU

E2M 20:00 (alt)

  • 15 cal Row
  • 15 Burpees

Whoa, regular burpees for once! Was taking about 40 seconds to row and 45 for the burpees.

12:00 Time Cap

  • 150 Wall Balls (20#, 10′)
  • Max Muscle-ups

I did 3 sets of 25 and the clock was just over 3:00 when I peeked. Then I did 3 sets of 15 and finally 3 sets of 10. Until the final 2 sets I was resting with the ball between my chest and the wall so I didn’t have to do extra work picking it up. I tried to count so my rests were less than 10 seconds. Finished at 7:06. Somehow my PR was 6:14 from 4 years ago in the Open. That was actually the last time I’ve done “Karen” too. I tend to avoid it because it’s so boring and I can barely walk for 3 days after. I’m beginning to think my judge miscounted my reps in that PR because my notes said I only did 2 sets of 25 and then 20s, 15s, and 10s. I was 30-40 pounds lighter back then, so maybe that’s it. I don’t know.

I collapsed to the floor for some breaths and eventually made my way over to the rings. I don’t think I touched them until after 8:00 on the clock. I did 2-2-2-2-1-1-3 for 13 total reps.

According to BTWB this makes 100 muscle-ups on the rings in 2017 already, compared to only 86 in all of 2016.

2013 CrossFit Games Open Workout 13.3

Originally a few of us planned to do 13.3 on Friday, but our quads were still blown up from Wednesday’s squats. Better to take the extra day of rest and hit it hard today. Adam and I did it side-by-side, which helped us to push each other throughout the entire workout.

Open Workout 13.3

Muscle-up Bruising
Bruising from the rings. Is much darker than the picture shows.

12:00 AMRAP

  • 150 Wall Balls (20# MB, 10′ target)
  • 90 DU
  • 30 MU

My strategy going in was to do sets of 25 to start, then drop down to 20s, 15s, and 10s when I needed to, depending on feel. I think I did 2 sets of 25, a set of 20, and then the rest was a blur. When I broke a set, I stood up against the wall with the ball on my chest, in order to rest my arms and not have to do extra work to pick the ball back up. My strategy couldn’t have worked any better and my splits were even better than I was expecting.

I crushed my “Karen” PR by over 2 and a half minutes, finishing in 6:14. Grabbed a quick swig of water because my mouth was so dry, and knocked out 40 DU. I think I did 3 more sets to finish them out with a split of 8:19. More water and deep breathing. I didn’t even get up on the rings until close to 9:00 on the clock because I wanted to rest and make the most of every attempt. A failed MU is really taxing on the system. I managed to get 7 MU with one failure. After I got my first one I was so happy and the rest was gravy! I’ve never even done 7 MU in one day, let alone in a WOD. Hell, this was my first time even doing a MU in a WOD. Last year I had about 10 or 15 seconds to attempt a MU so this is a huge improvement for me.

On to 13.4…


Went out for a quick 1.83 mile hike in 31:08, hoping it limits the typical “Karen quads” that can be brutal for 2-3 days.

PRs Everywhere!

Even though I said I was only going to get on the scale once a week, I couldn’t help myself. I’m down another pound and a half to 173.5 and body fat is now at 15.1%, which is a 0.8% drop from Monday. My goal for the challenge is to hit 14%, which means I need to average less than 0.5% per week the rest of the way. Seems doable, but it gets tougher as your body fat gets lower. I’ve had some real cravings for sweets at night this week, so it’s a good thing I don’t have any in the house.

At the gym I did a quick test with the handheld device and it showed my body fat down to 10.8%, which is good news because I was skeptical of the initial 12.3% reading it gave on day one of the Paleo challenge and is what will be used for my scoring.

I took a well-needed rest day yesterday, but did get out and walk 18 holes of golf. On Thursday morning, while laying in bed, I came up with my workout for open gym time today. Here’s a screenshot of the note I made on my iPhone. As you can see, I made a few changes


2 rounds

  • 150m Run
  • 20 Band Walk Steps each direction
  • 10 Band Presses after each 20 steps
  • 10 KBS

I used a 53# KB and did American swings.


  • 3-2-1-3-2-1 Deadlifts
  • MAX Strict Pull-ups
  • 2m Rest

I did 2 warm-up sets of 5 reps each with 135# and 223#. For my working sets I did 285#, 305#, 315#, 305#, 320#, 335#. My previous 1RM was 315, so I broke that several times. I also set a new PR for strict pull-ups in a row with 9. I don’t remember what I got the rest of my sets.



  • 150 Wall Balls

Karen is a bitch. I did it in 8:51, which is a 9 second PR, beating when I did it as part of Open Workout 12.4. I’m disappointed with that though. I started out with 25 reps in less than a minute and was at 50 in 2 minutes and change. From there I tried to do sets of 10. As I got past 100 it was less than sets of 10. Too much resting. I just need to push through the hurt.

Ab Finisher

4 Sets

  • MAX L-hang or L-sit
  • 1-2m Rest

I started out on the bar for the first one, but my hands were not feeling the greatest from heavy deadlifts, so hanging on the bar wasn’t the greatest idea. I didn’t time these, but they were better than I’ve done them in the past.

Just Because

3 Sets

  • 2-3m Rest

The few people who came in for open gym were messing around and talking, so since the classes worked on some HSPUs today I figured I’d get in a bit. Got 10 (PR) on the first set and then 8 and 6 I think. These have come a long way since I left Phoenix. I don’t think I was even doing any Rx there. Dropping some weight helps too!

That was fun. Got to work on a bunch of stuff today.