San Diego Sunday

I arrived in San Diego last night for our yearly Automattic company meetup. Got up early this morning and hit up the fitness center in the hotel for a workout.


Did an easy 800m run on the treadmill.


  • 100 DB Hang Squat Clean Thrusters (30# DBs)
  • Every minute on the minute (except for at the beginning), do 5 burpees.

We did this a few months ago at SF from the ground instead of the hang position. Back then I took some rest minutes doing 0 clean thrusters and finished in 23:42. Today I did them from the hang starting position like the video done by Jason Khalipa where this WOD came from. Finished in 15:35 today without taking any “rest” minutes.


  • 100 Russian Twists (25# DB)

I did these in sets of 50, 25, and 25, but didn’t time it.

Screw the Rest Day

I couldn’t help myself and had to get in for a WOD tonight. Matt had posted some pictures on Facebook showing that deadlifts were part of the WOD today. I love deadlifting, so I got all excited and it didn’t take long for me to decide I’d hit the gym. Well, he switched up the WOD for the night classes and no deadlifts. Night classes got one of the Hero benchmarks instead.



  • Lunges
  • Tuck Jumps


“Helton” Hero Benchmark
3 rounds

  • 800m Run
  • 30 DB Squat Cleans (40#)
  • 30 Burpees

WOW! This one was a bruiser of a WOD, as most of the Hero benchmarks usually are. The WOD calls for using 50# DBs as Rx, but we don’t have any and I wouldn’t have been able to do that anyway. I could have tried the 45s, but I wouldn’t have been able to keep up much intensity. I settled on the 40s which worked out pretty well. If I had used 35s I would have been able to push a little harder, but I was still able to finish under the 40 minute time limit we had, so I’m happy. I finished in 36:56.

For the first two rounds I tried to stick to sets of 5 squat cleans, other than at the beginning when I probably did a few more reps in the first couple of sets to start. In the 3rd round I was getting mostly sets of 4. All burpees were done unbroken, but pretty damn slow.

After doing 110 goblet squats and 110 burpees yesterday, this WOD had a lot of similarities, so hopefully the next two days will be something completely different. Then Saturday and Sunday are rest days for sure since I’ll be out-of-town visiting some friends.

Resting Burpees

Not much rest after hitting the 8pm class last night, but I wanted to attend the 9am this morning and give my body all day to rest up for tomorrow. It’s the first round of the Saginaw District Association Invitational Tournament, which I qualified for a couple of weeks ago. My tee time is at 9:20am and then 10:30 on Saturday.


5 rounds

  • 1m Plank
  • 1m V-ups
  • 1m Mountain Climbers
  • 1m K2E
  • 1m Russian Twists (35# KB)
  • 1m Rest

I pushed hard in everything except for the K2E because I didn’t want to mess up my hands for the golf tournament.


  • 100 DB Squat Clean Thrusters (30# DBs)
  • Every minute on the minute (except for at the beginning), do 5 burpees.

In the past, we’ve been allowed to take a minute off, but after Matt talked to some people at the CrossFit Level 1 course, that’s not what they usually do. You can skip the clean thrusters for a minute, but you have to do the burpees if you want to perform the worked Rx. I figured I’d give it a try.

In the first minute I was able to get 12 reps for a decent start. During each minute I tried to stop doing the clean thrusters with 10-15 seconds left as a little rest period before starting my burpees. It didn’t take long to realize that 5 reps per minute was going to be a good number for me. I went straight through to 50 reps, did the burpees and took the rest of the minute off. Then I did sets of 6-5-4 to get me to 65, where I did my burpees and rested the rest of the minute. I did that again to get to 80 reps, and did my last burpees with rest minute. Then I think I did 6-6-4-4 to finish off with a time of 23:42.

The 100 squat clean thrusters is no joke, but the sneaky hard part of this WOD was the burpees. If you don’t take any minutes off they really add up. I did 23 rounds of 5 burpees for a total of 115. Hell, 100 burpees for time is a WOD on its own! This was one of the tougher WODs, but I really liked it because thrusters are one of my weaknesses.

Update: Wow, this was my 200th post on this blog. What an incredible journey this has been. I can’t wait to see where the next few months go.

Weak with Heavy Overheads

Yesterday I was going to give an update on the Paleo Challenge, but forgot. The challenge officially started last Wednesday, but I started on Monday. After one week I lost 5 pounds and dropped 1% off my body fat. I posted A Week of Strict Paleo on my main blog that outlines what I ate and gives a bit more info if you are interested.

Today is the sorest I’ve been full-body-wise in a long time. Those prowler sprints from yesterday and the back squats on Sunday did a number on my body.


5 rounds:

  • 15 MB Full Squat Cleans
  • 150m Run

Pretty easy warm-up. I used a 20# MB and finished in 8:55.


  • 1-2-3-4-5-6-7-8-9-10 Clean & Press
  • 1 round of “Cindy”

First, I’ll explain how this works. The number of Clean & Presses increases each time around, but there is only 1 round of “Cindy” to do each round. Make sense? Good. What’s a round of “Cindy” you ask? It comes from the benchmark girl WOD of the same name and is:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I’m not sure what it is, but when there is heavy overhead work with a lot of reps I really struggle. Look back to the WOD that had fifteen 95# thrusters in each of 5 rounds as an example. Today had a similar outcome. Maybe it has something to do with my height and long arms. Or maybe I’m just a weak-ass pussy!

I used 135# for the clean and press and snuck under the 33 minute time limit, with 2 seconds to spare, for a time of 32:58. The rounds of “Cindy” were actually pretty easy. I did all of the pull-ups and push-ups unbroken each round. I usually split up the air squats to 10-5, but should have pushed myself more there because my endurance fades fast with air squats.

I was going along and for some stupid fucking reason decided to figure out how many reps were left. In total you have 55 clean and press to do, half of those (27) are in the last 3 rounds! I tried to keep pushing as much as I could, but I was gassed. It was a great workout though and I’ve been wanting to get in some moderately heavy clean work, so that was great. The “Cindy” rounds were a good primer for Monday’s Memorial Day Murph.

Since it took me so long to do the WOD I didn’t get to do the Finisher, which was ten 40-yard sprints with a walk back as the rest.

Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.


  • .58 mile run
  • 3 rounds
    • 15 Hip Extensions
    • 15 Sit-ups
    • 30s Plank
    • 10 One-arm KBS (each arm) using a 30# DB
    • 20 Band Walk Steps L
    • 10 Band Presses
    • 20 Band Walk Steps R
    • 10 Band Presses


4 sets

  • 10 seated row (100#, 115#, 130#, 160#)
  • 10 rotary chest (100#, 130#, 160#, 175#)


3 rounds

  • 10 Dips
  • 10 Pull-ups
  • 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.


0.34 mile run

Maybe My Favorite WOD

Feeling good this morning.


  • 600m Run
  • 2x
    • 3 World’s Greatest Stretch (each side)
    • 10 Burpees

I got a little headache during the warm-up. I wonder if the pre-workout drink I started taking has something to do with it.


4 Sets

  • 2-3 Back Squat, 3-0-X-1 tempo
  • 20s Rest
  • 15 KBS
  • 3m Rest

Did one warm-up set of back squats at 135#. Then used 185#, 200#, 210#, and 220# for the working sets and was able to get 3 reps each set. For the first time I didn’t feel like I was tipping forward when I started to come up. 3 reps at 220# beats my previous best of 1 rep there. I used the 70# KB for the first time today. It was an ass kicker, but I got through each set unbroken.


4 Rounds, 2m each round, 2m rest between rounds

  • 250m Row
  • MAX Squat Cleans with remaining time

This might be my favorite WOD I’ve done since starting CrossFit. Going straight from the row to squat cleans was a killer on the quads. I finished the row in less than a minute each round and then used 115# on the bar. Knocked out 7, 6, 5, and 6 squat cleans during the rounds. I should have been able to get 6 in round 3 as well, but I gave up on myself with 6 seconds left on the clock. Should have been just enough time for one last rep. I made sure not to let that happen again in the last round.