Back to the way.


Snatch: 2rm –180-- 1×1@95%, 1×1@90%


Establish a 1RM Back Squat. 285, missed 295, hard.


For time:

50 Double-Unders
5 bar muscle ups
10 Hang Clean to Thrusters 115#
5 bar muscle ups
50 Double-Unders


Missed a few posts

But that's OK.

Did work Sun/Mon & Weds. All I really remember is lots of sunshine, possibly the most tan my chest has been in 20 years, and a horrible rip on my right pinky.


Wallballs and weight vest kinda day

Karen: 150 wall balls for time in 13:53

Than I walked for 25:00 wearing 36lb vest.  Nice day for it.


Friday in the yard

Having a hard time believing I am a father... of two. But I sure do love it.

On another note the prison yard gym is still in effect while I enjoy daddy leave.

10 toes through rings
10 hang muscle clean and push jerks w/50# on fatbar
10 abmat sit ups
(Was also supposed to have done 10 h2h KB swings per rd but just stopped doing them after round 1... Curious.)

Then emom20
1-5: 3 strict ring pull ups w/1 count top and bottom & 5 parrallette push ups
6-10: 7 abmat sit ups and 12 air squats
11-15: 5 p. P/u & 3 strict tempo ring pull up
16-30: 12 air squats & 7 abmat sit ups.

I may not get all that jacked but at least I'm getting tan.


In case you're keeping score at home...

...then you may have noticed that no--I am not doing TOW right now. I've had to dial back a bit (again, groan, I know, right..) as I stay home from work and help with the new baby. I will be back to it when I return from work, until then I'll just do things other than the snatch and clean and jerk--HAHAHAHAHA who am I kidding!?!?!

I will vary it up though, and I may just run outside until I am jacked and tan.

3 deadlifts @200lbs w/fatbar
5 strict ring dips

Then, after 5:00, 3 rounds of:
3 hang power cleans @110 on fatbar
6 push presses w/same
9 ring rows
rest 3:00

Then strangely I went and walked/ran intermittently for about an hour and a half. What can I say? I must be serious about getting jacked AND tan.


Its a girl

Took a full week off.
The first week if my daughter's life.
It was wonderful to finally meet her.

Hill sprints today.

800m warm up
Then, for total time:
5rds of,
150m windsprint, 75m down hill then back up followed by 5 rds 1 left handed KB power clean, 1 left handed power snatch, 1 right PC, 1 right an
Rest 1:2 then three RDS of,
150m wind sprint down and back up,
3 RDS of 1 L PC, 1 L sn, 1 R PC, 1 R Sn
Rest 1:2 then one final wind sprint and 1 rd of PC/an per side.
Total time 18:58



15:00 to find a 1rm snatch hit 185x2 but tipped a knee both times, so I jumped to 195 because go big, right?
Got under it but jumped back.
Dropped to 190 and locked out under it but completely bounced right out from under it.

9 hspu
21 power cleans
35 double unders

Friday (keep their heads ringing)

2rm hang snatch, worked to 185, backed down to 170&160

Squats, based off 300/255
1) Back Squat: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%

2) Front Squat: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75

3x5 L pull ups & ring push ups


Whats dat...

No idea what happened yo my post from earlier today.

Wednesday, June 4th:
Clean with 2,second pause at knees, 2rm then 2@195,2@185, hit 205

5 muscle ups
9 power snatches @95
15 burpee bix jumps 24"

Back to squats

There's a certain audacity to what I try to do. It is hard enough to try to workout with regularity and intensity when you've got a full time adult job. Add being a father, a husband, and a student to the mix and it requires a certain blythe disregard for the limits normal people allow to confine them. Or I'm just stupid... Yesterday 3 June: 4x1 Tall snatch @75 Snatch from 3 plates, 2rm: 165 (on 175, didn't stand #2), then dropped to 2@165, 2@155 Back Squat (off 300): 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed Front Squat (off 255): 1X5@60%, 3X5@65% – rest as needed

At the old HQ, CrossFit MECCA in 2007