Easy Like a Sunday Morning

Feeling great after a solid night’s rest and taking it easy all day yesterday.


5 Rounds

  • 1m MB Cleans (20# MB)
  • 1m Inch Worms
  • 1m Jump Rope
  • 1m Figure 8s (20# KB, 25# KB in round 5)
  • 1m Hand-to-hand KBS (39# KB)
  • 1m Rest

The goal is to keep a decent pace, but not any real high intensity. It was easy.


7 Rounds

  • 24 OH Lunges (20# MB, 12 each leg)
  • 10 Burpees
  • 8 T2B

I really enjoyed this one. It was a WOD where I could go-go-go. Holding the medicine ball overhead was the toughest part of this. In rounds 3 and 4 I split up the lunges into 16 and 8. Other than that, everything was unbroken. I did take a few second breather in between each round as I moved a popsicle stick for counting. Finished in 14:48.

Open Gym Friday

It’s been awhile since I did an open gym session at Survival Fitness. First I started with a WOD they did on Wednesday, which I had missed out on.


  • Box Jumps (24″)
  • HR Push-ups
  • T2B

The box jumps were easy and all done unbroken with rebounding off the ground. Hand release push-ups went better than expected, but I had to take some breaks in the rounds of 15 and 9. I set a new PR with 21 unbroken toes to bar, but that ended up hurting me. I couldn’t string them together very well for the next 2 rounds because my hips wouldn’t snap shut. They were one at a time in the round of 9. Finished in a time of 5:07, but was hoping to go sub 5. Great little WOD though.

8:00 AMRAP

  • 20 Push Presses (75#)
  • 20 OHS (75#)

I got 2 full rounds plus 20 push presses and 11 overhead squats, which is 3 reps shy of when I did it a couple of months ago in San Diego. I screwed up in round 2 though and for some reason started doing back squats, so lost valuable time and reps there. This is a great shoulder burner.

8 Rounds

  • 10 GHD Sit-ups
  • 10 Pullovers (45# DB)
  • 20 DUs

Didn’t do this for time, more to get in some midline work and some random DU practice.

Mini Vacation

Took the next few days off work and will head up north later today. Went in for the 9am to get my WOD on.



  • Russian Twists (30# KB)
  • Flutter Kicks (x4 counts)


  • 12:00 EMOTM (do both)
    • 5 Thrusters (85#)
    • 7 Star Jumps
  • NO REST! Can start the next phase as soon as you are ready.
  • 5 Rounds
    • 9 Burpee Power Clean & Presses (85#)
    • 7 T2B
    • 5 Weighted Lunges for each leg (85#)

The thrusters weren’t as bad as expected, but the star jumps really got hard to jump in those last few minutes. I think I was completing the combo in about 21 seconds each minute. I did take a bit of rest before jumping into the next portion of the WOD. In the first two rounds I was doing the burpee power cleans one at a time, which was a waste and really sucked. In the last 3 rounds I figured out I could string them together and turn the clean and press into one motion pretty much without having to straighten my legs and then dip again. That worked better and I broke them down into 5 and 4 the rest of the way. The T2B and weighted lunges were pretty easy and like a break; all were done unbroken. My total time (with the 12:00 in there) was 30:34. Glad I went with 85# instead of the 95# Rx on this one too because it would have been hard to keep up any kind of intensity.

I walked a couple of laps around the 150m rectangle to cool down.

Froning Style

My hamstrings and glutes are a good sore from the RDLs. Need to do those more often.

Olympic Lifting Class

Went in at 6pm for the OLY class. We worked on snatches by doing progressions with the empty bar. Then we loaded up to a moderate weight and did:

5 Rounds

  • 1 Snatch
  • 2 Snatch Balances
  • 3 Snatch Grip Deadlifts

I started with 95# for the first three rounds and then 105# for the next two rounds. After that we worked on full squat snatch singles. I loaded 115# and tried to work on my technique. Then to finish the class we worked up to a heavy snatch grip deadlift triple. Wow is that a bitch on your thumbs! I did 3 sets, 2 @ 205# and 1 at 235# (I think). I don’t remember all of the weights exactly for any of the lifts.


4 Rounds

  • 15s PVC Pass-thrus
  • 15s Air Squats
  • 15s PVC Ground to OH
  • 15s Zombie Kicks

Was already pretty warmed up from the OLY work.


5 Sets of Kroc Rows – 10 each arm for 4 sets and then max reps in the 5th set.

Used KBs for each round and went 53#, 62#, 71#, 80#, and 88#. I got 17 reps with my right arm and 22 with my left if I remember right.


No extra rest in between each 10 minute block; the minutes keep going.

10:00 EMOTM

  • Evens: 7 Power Cleans (115#)
  • Odds: 15 Wall Balls (20# MB, 10′ target)

10:00 EMOTM

  • Evens: 5 Power Cleans (135#)
  • Odds: 10 Burpees

10:00 EMOTM

  • Evens: 3 Power Cleans (155#)
  • Odds: 10 T2B

A Rich Froning style workout and I loved it. The EMOTM stuff really allows you to go all out balls to the wall when it’s work time and the rest period is just short enough to recover.

The weight was almost perfect for me. Maybe could have gone 5 or 10# heavier because I flew through the 7 reps in those first 10 minutes, getting them done in about 12 or 13 seconds each time. After 2 rounds of burpees, I figured out why I’ve been so slow lately. I’ve been standing all the way up before jumping. It was taking me 30-31 seconds to get my 10 reps done, which is extremely slow compared to how I’ve done them before when doing 10 at a time. Well, I switched back to jumping as soon as my feet snap up to my hands and shaved 6 seconds of my 10 rep split, right back into my 24 second wheel house. Did all of the T2B unbroken and concentrated on a short kip at the bottom to cycle them faster.

Chicks & Dicks WOD

This morning at 9am, our newlywed couple of Casey and Kinde Malott were back in the gym for their first WOD after the wedding. Matt made it a partner WOD pairing up a guy and a gal for each team. I was paired up with Cora and we rocked it!


21-15-9 *

  • Air Squats
  • Jumping Jacks

* After each round, power skip 150m.


“Malott 13”

  • 13 Man Makers, Renegade (40# DBs)
  • 13 Around the World HR Push-ups (each one is essentially a 4 count with rotations)
  • 13 Laps of 150m Weighted Run (45# Plate)
  • 13 Over the Box Burpees (24″ – Each partner does 13 and can work at the same time)
  • 13 T2B (4 counts, so 52 total)
  • 13 Tuck Jumps (4 counts, so 52 total)

Our strategy on the man makers put us behind several teams, but we were able to make up a lot of ground and pass everyone in the runs. About halfway through my over the box burpees, I fucked up. For some reason in my head I thought I would jump up with one foot and have the other foot trail. What a train wreck that turned out to be. I hit the box hard, busted up my leg, jammed a finger and landed on top of the box with my stomach. Ouch! So then I had to do the rest of the box jumps on one leg essentially. My T2B were some of the best I’ve ever done and tuck jumps are easy for me. We finished first with a time of 16:00.


Death by Russian KBS (by 3s, 53# KB)

Got through the round of 33 and then called it a day. That’s 198 swings in 11 minutes. Had about 10 seconds left before the next minute started, but my shoulders were pretty fried and I worked out each day this week. It was time to shut it down. There was also a strength portion doing heavy shrugs, but we had the option of doing the finisher instead.

Competition WOD Test

I’d already worked out 4 days in a row, but screw it, let’s make it 5. I didn’t want to miss strength squat day at the gym since I don’t have a rack to do squats at home yet.

Before lunch I went out to the garage to test one of the competition workouts.

WOD #1

5 rounds

  • 5 Deadlifts (185#)
  • 10 Hand Release Burpees

The pull to get the first rep on each round of deadlifts was tougher than I expected and I could gain some time by repping them out faster. I did a time of 4:28 without any warm-up at all. Warmed up and pushing it, I think I can break under 4 minutes in the competition. It was good to try this out and see how it feels.

I went in to the 5:30pm class so I had a little more time to rest from yesterday’s WOD and I’m glad I did, because it was a lot of the same movements.


4 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats


5×3 Front Squats

Coming out of last week only getting 2 out of 5 reps at 215#, my goal was to get all 3 reps at that weight this today. Counting the warm-up sets, here is what I did:

  • 8 @ 45#
  • 6 @ 115#
  • 3 @ 135#
  • 3 @ 155#
  • 3 @ 175#
  • 3 @ 195#
  • 3 @ 215#

After doing 95 front squats with 95# in the Deck of Cards WOD yesterday, I’ll take today’s effort. I don’t think I could have gotten 220# up for all 3 reps, but maybe. 215# is still my PR for the front squat, so 3 reps is more than I’ve done. I should be able to set a solid PR on my 1RM next week.


30 rounds

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

There’s something consisting of these movements called the Bear Complex, which is 7 rounds through without stopping. We did 30 rounds of the cycle instead and we were allowed to combine elements. For instance, we could do a squat clean thruster to take care of the first 3 movements and then a back squat thruster for the last two. This made it a lot easier.

Since I did most of these movements on their own yesterday, I wanted to go light today and try to fly through it. I loaded the bar with 85#. It turned out to be too easy and I finished in 6:43. So then I went up to 95# and knocked out another 10 reps. With the weight I used, I really liked these, but I probably wouldn’t say the same thing if I had gone a lot heavier.


  • 10-9-8-7-6-5-4-3-2-1 T2B
  • 30s Side Plank (one side each round, switch sides for the next round)

I did all of the T2B unbroken, but ripped my right pinky on the middle portion of my finger. First time I’ve ever ripped anything there.

The weather is supposed to be great tomorrow so I plan to go golfing and will definitely be taking a rest day from CrossFit.

Iliya’s First CrossFit Box

Last year at our company meetup, I was talking to Iliya about how he got so fit. He told me about this thing called “CrossFit” and the next week I started working out at Survival Fitness. Iliya has changed my life through a simple conversation after dinner. Although he’s been doing CrossFit workouts for a couple of years, he has never stepped foot inside a CrossFit box. Iliya lives is Sofia, Bulgaria where there aren’t any CrossFit boxes, so he does his WODs in a globo gym.

I’ve been trying to get him to join me at CrossFit Pacific Beach all week, but the 6am class time wasn’t exactly appealing. Since I wasn’t running the Bootcamp for Automatticians today, I was able to get up a bit later and attend the 7am class. Iliya finally joined me. When we got to the box, you couldn’t get the smile off his face. It was so cool to give something back to him for all that he’s done by getting me interested in CrossFit.


  • 400m Run
  • 6 Skin the Cats
  • 12 Strict T2B
  • 9 Wall Squats


Push Press: 3, 3, then max reps (85%)

I did some warm-up sets in addition to the working sets. Here are my sets:

  • 6 @ 45#
  • 5 @ 75#
  • 3 @ 105#
  • 3 @ 125#
  • 3 @ 145#
  • 6 @ 165#

The we did a few sets of OHS to get ready for the workout. I used the bar, 65#, and 75#.


8:00 AMRAP

  • 20 Push Press (75#)
  • 20 OHS (75#)

Started out strong by doing the push presses unbroken. I knew it wouldn’t last. Had to break the OHS down into 10 and 10 in the first round. In round 2, I did the press presses in sets of 12 and 8. I think the OHS were 10, 5, and 5. In round 3 I did 10 and 10 push presses. Then I didn’t get a stable active shoulder before beginning my OHS and had to bail on the first rep. I think I did 8 and 6 before time was up. Finished with 2 full rounds plus 20 push presses and 14 OHS.

My shoulders are fried! Tomorrow I’ll be flying home so it’ll be a rest day