Day two...HH Gym

So it turns out the HITT room is usually occupied most mornings. Bummer, so I had to use the regular gym.

5 rounds if Cindy, strict pull ups
2500m row

Then EMOM for 21 minutes:
15 double unders
1 power clean & push jerk @bodyweight (165lbs)


Henderson Hall: Smith Gym

First workout on the Henderson Hall base gym, not too bad I must say.

Back squats 5,3,3,2,2,2,1,1,1
135,185,225,245,255,260,265,270FL and stop
Well below previous PR but I haven't maxed a back squat in at least two months. That's my story and I'm sticking to it.

For time:
50 wall balls
40 24" box jumps
30 53lbs kettle bell swings
20 strict pull ups
10 handstand push ups



10 rep heavy, five sets for the day, high bar back squat and press.
HBBS: 95, 135, 165, 185, 205
Press, 45, 55, 65, 75, 80

7 40 lb dumbbell squats
7 ring push ups
6rds +1



1k row
Warm ups

21-15-9 reps of,
95lbs overhead squats

1k row
50 true push ups


Can I do 3-1 for awhile? Maybe I can.

800m Run (both block around the house)

21 one arm KB Swings (53)

21 Wall Ball (20lb straight up in the air/no target)

21 25lbs weighted sit-ups

21 jumping lunges

600m Run (just the big block out front)

15  one arm KB Swings (53/35)

15 Wall Ball (20/up)

15 weighted sit-ups

15 jumping lunges

400m Run (just the small block out back)

9 one arm KB Swings (53/35)

9 Wall Ball (20/up)

9 weighted sit-ups

9 jumping lunges

Finished, turned off music, cleaned up, and started walking the dog before I saw I hadn't stopped the clock. My time was 30:06 at that point, so probably just under 20:00 was the end of the workout.


Five by five front squats

Didn't get vey heavy, today was just about getting back under the bar.
125, 135, 160, 185, 200


Taiko over techno

First let me thank my running partner, Miichone, of the Walking Dead fame. Today Songza offered a WD themed choice I music, and when I chose the Miichone playlist it was Japanese taiko drums--all of it. Powerful, serious, & fast. 

That's not how I ran, but it helped.

8x440m with 2:00 rest between.

Didn't record splits, but smoked my legs.


Five rounds

There is something about five rounds that has a nice ring to it. Makes me want to so a championship FGB soon. Now there's a thought.

Five rounds, for time:
250m row
5 power snatch @115lbs

Garage Days (revisited)

With the cost of couple memberships to local boxes being what they are, I am again resorting to being a garage gym crossfitter.

It will have to fit for now.

After a breif warm up, while wearing a 36lbs vest:
3 burpees
10 (down to 1) muscle clean & push press (50lbs, on axle bar)
100ft @80lbs farmers walk
Done in 15:55


Outlaw Drop-in

Tried out Outlaw CF, good wod.

Back squats, sets of 5
60%, 70%, 75%, 80%x2
185, 205, 215, 225

10 HSPU, 1 power clean @135
Down and up, respectively, to...
1 HSPU, 10 power cleans.



Shoulder press 
Bar x5
Then EMOM 85%*1
All lifts off of 150

6DB push press at 45lbs
12 C2B pull ups


3000 miles to your next workout

After about 3000 miles and 11 days, I finally got to do a workout.

Tabatas of sorts, three stations, rotating through each eight times.

Hang power snatch 65lbs
Box jumps 24in
RKC planks

Didn't total as I went, honk I dropped some here/there, but 147 felt like a good sweat. After spending 4 days driving. 10-12 hours it was a welcome relief.

At the old HQ, CrossFit MECCA in 2007