A. Close grip bench press @40x1; 3-5 x 5; rest 3:00
115lbs, the tempo is brutal.  All sets were 5 reps.
B. Half kneeling single arm landmine press; 10-12/arm x 3; rest 1:00 b/w arms
Used a 35lbs plate for these.  All sets were 12 reps.
C. Single leg good morning; 8-10/leg x 3; rest 1:00 b/w legs
I used two 55lbs dumbbells by my sides for this.  Is that how I should be loading them?  I figured I should ask.
D. Prone single leg hamstring curl; 10-12/leg x 4; rest 1:00 b/w legs
30lbs on the stack for these.  This time it felt like my right leg was weaker than my left.
8 minute bike @ 85% 
rest 2:00
x 4
9.67 total miles.  Heart rate peaked at 160 on the sensors.  Breathing wasn't an issue, quads were feeling the burn.


A. Barbell step up; 10-12/leg x 5; rest :90
95lbs.  These were super tough.  First set always feels easy and you want to put more weight on but then you know better and still get crushed by it.  Legs are jello.
B. Strict pull up; 2 reps emom until failure, cap @ 20 minutes
Hit all 20 mins of this one.  Was stoked on that.
Alternating DB snatch (50#) 
Air squat
Sit up
I don't know if you thought it might take that long but it took that long.  haha Legs were toasted by this time.  First round was the worst.  Also, my right lower back lit up on this way more than my left and I always feel a bit lopsided when I do Ab-Mat sit-ups.  Like my right abs are doing more work than my left.
C1. Lateral OH raise @3111; 8 reps x 4; rest 1:00
C2. Standing single arm shoulder flexion lift off; 3/arm x 4; rest 1:00 - keep glutes squeezed and abs braced 


A. Back squat; build to a tough 2
335 with a legit 45lb bar.  Not 100% sure what the exact total was last week for the triple with speculation of a heavier bar and plates that "feel heavier" according to other dudes in the gym But the bar I used today was basic an olympic bar.  I stopped at 335 because my knees were coming in.  I'll shoot a video of my next squats to see what you think about how much they travel.
B. Back squat; 2 reps x 5 @ 88% of A
295.  Good sets here.  Quads were pumped.
C1. Supine grip lat pull down; 6-8 x 4; rest :20
C2. Single arm low cable row; 8-10/arm x 4; rest :00 b/w arms, :20 before C3
C3. Preacher curl; 10-12 x 4; rest 3:00
Put the superset together today! haha great pump.  All sets in the higher rep range. 120lbs on the supine pull down, 70lbs on the cable row, and I think the plates and bar total for the curls was 45lbs.
5 minute run @ 12 minute/mile pace
2 minute run @ 10 minute/mile pace
3 minute walk
x 4-5
Really loving more running.  Feels good.  Shins are still sore from the rowing I think.  haha


A. Broad jump; 2 reps x 8; rest :90
B. Box squat; 3 reps x 8; rest :90 @ 60% 1rm back squat
235lbs for all sets.  Really felt the quads here.
C. Deadlift; 2 reps x 10 @ 55%; rest 1:00 - focus on speed of contraction
245lbs for all sets.  Felt good and fast.
500m row @ 2:00/500m
rest 2:00
- each set, increase pace by 2s/500m (58,65,54...) until rpe = 9/10
- rest 8:00 x 2
I got 6 intervals the first time and 4 intervals the second.  I could have done 5 or six the second time but time was a factor.
D1. Side lying external hip rotation; 8/side x 3; rest :30
D2. Side lying internal hip rotation; 8/side x 3; rest :30 


A1. Strict press; 6-8 x 4; rest :30
105lbs for all sets.  Good pump with the short rest.  8 reps all sets.
A2. Seated DB arnold press; 8-10 x 4; rest 3:00
30lbs DBs for 10, 9, 9, 9
5 rounds for time:
50 double unders
10 burpees
Calves feel okay, shins are sore from all of the rowing I think.
B. Quadruped single arm shoulder flexion lift off; 3/arm x 5; rest :30
C. Prone single arm trap 3 raise; 8-10/arm x 3; rest 1:00 b/w arms 


A. Bar dip; 2-3 x 5; rest 3:00
Sets of 2.  Really focusing on a god shoulder position and staying super tight.
B. DB Z press; 8-10 x 3; rest 2:00
All sets of 10 with 45lbs
C. Single leg DB RDL; 8-10/leg x 3; rest 1:00 b/w legs
Sets of 10 with 45lbs
D. Prone single leg hamstring curl; 12-15/leg x 3; rest 1:00 b/w legs
Used 15lbs on the stack.  My left leg is weaker than my right, and that makes sense now.  I always sort of felt like my right leg has been doing all the work.  I could also tell the on the single leg RDL
5:00 bike @ easy pace
3:00 bike @ 75% 
1:00 bike @ 90% 
x 3 


A. Alternating front rack reverse lunge; 12-15/leg x 4; rest :90
Used 65lbs for sets of 12.  This sucked. haha
B. Strict pull up; max unbroken x 4; rest 2:00
10 minute amrap:
10 DB clean and jerk (50#) 
10 toes to bar
20 wall balls
Had to modify.  Not allowed to do Toes To Bar so I did V-Ups.  No legit wall ball target and they wouldn't let me use the wall so I did thrusters with 10lbs DBs.  Not so much functional fitness happening in there haha.  I got 2 rounds plus 8 V-ups.  Heart rate was the issue.


A. Back squat; build to a tough 3
B. Back squat; 3 reps x 5 @ 85% of A
C1. Wide grip lat pull down; 8-10 x 4; rest :30
Sets of 10, 10, 8, 8
C2. Seated cable row; 10-12 x 4; rest :30
Sets of 12, 12, 12, 10
C3. EZ bar upright row; 12-15 x 4; rest 3:00
All sets of 15 with 45lbs
30 minute run for max distance - track pace/mile if possible
Used the treadmill, it was super hot today.  30:00 at 5mph the whole time.  2.5 miles.

So, it turns out, after talking to some guys at the gym that the plates there are actually a little heavier than they are labeled.  A whole group of guys seemed to agree with this.  Also, it took me a second to realize that the bars are also 55lbs.

Wound up hitting 315 for a triple and then 5 sets of 3 at 275. 

I keep forgetting to mark down the weights I use on the stacks.  Will make a not next time.

Link to the new vids.  I still need a good trap raise video.  Working on it.


A1. Bench press; 6-8 x 4; rest :30
115 all sets for 8 reps.  Felt good to bench again.
A2. DB bench press; 8-10 x 4; rest :30
40lbs each of 10, 10, 10, 8
A3. Cable tricep press down; 15-20 x 4; rest :30
all sets of 20 at 15lbs on the rack.  Sick pump.
10 minute amrap:
7 burpee box jump overs (24") 
10 kbs (24kg)
Supine floor angel; 3 reps x 5; rest 1:00

The functional fitness section was closed for their bootcamp class when I was there this morning so I couldn't do the conditioning which bummed me out but now I have a better idea when I should show up to use the space.  I also have all the vids and will post them tomorrow,


4/6 - for the assessment work, minus the shoulder flexion, the more you can do without a shirt on, the better
A. Single arm supine shoulder flexion assessment- film
B. Back to wall shoulder flexion assessment - film
C. Wall facing hs hold - film :20 hold in best position you can achieve
D. Single arm prone trap 3 raise; perform 5/arm @ 2.5lbs
E. Wall slide + lift off; 3 reps - film where I can see shoulder raise
F. Lateral raise overhead w/ both arms + lower to hips; film from back
Didn't have an opportunity to film today.  Still getting settled into the new routine.  Will film tomorrow.  Still hit the gym though.
a. Deadlift; 2 reps emom x 10 @ 50% 1rm
All sets at 225.  Felt good.
B. Single leg explosive russian step up; 5/leg x 4; rest 1:00 b/w legs
These were fun.
500m row @ 1:45/500m
rest :90
- repeat until rpe =9/10
- cap @ 10 sets
This was hilarious.  Got halfway through the third one before I crashed.  haha Gonna need some work.

So I may be able to get away with some weightlifting after all at this place, but we'll see.  I say a guy drop 135 and no one yelled at him.  The open space has KB,s up to 24kg and DB's up to 50.  That's really about it, everything else is Globo style.  Really looking forward to see where this new phase of training takes me.


A. Snatch balance; 3,3,3; rest 2:00
200 For all sets of 3, felt good and snappy.
B. Squat clean and jerk clusters; 1.1 x 6; rest :20/3:00
Worked up to 260 here.  Felt tough but I made the lifts.
C. Front squat; 3 reps every :90 x 10 @ 70% 
Used 225.  Got tough but I completely all sets pretty smoothly.
D. Goblet curtsy lunge; 6-8/leg x 4; rest 2:00
Used a 24kg KB All sets at 6 reps.
E1. Hollow body hold; :15 x 6; rest :15
E2. Arch body hold; :20 x 6; rest :10
E3. Side plank on hand; :15/side x 6; rest :15 b/w sides, 1:00 before E1 

100 cal AB
80 alternating DB snatch (50) 
60 burpees
40 single arm DB thrusters (50) 
20 toes to bar

I think a positive note for the buries is that it's starting to feel more like a breathing issue than muscle fatigue.  However I was already pretty fatigued by the time I got to the burpees and was going pretty slow.  I did really enjoy this workout though.

4/1- OFF

Let me know when you can Skype.  I have a lot of availability.  Hope your vacation was good!


Had to take Wednesday as a rest day due to a bunch of logistical stuff.  I am leaving my current job as you know and had to have some meetings.

A. Power clean + push press + hang power clean + split jerk; 5 complexes; rest 2:00
Worked up to 215 here, felt good and snappy.
B. Paused push press (2s in dip); 3-5 x 5; rest 3:00
worked up to 135 here for sets 5.  My shoulders were starting ache a bit after the PC complex.
C. Single leg two arm DB RDL; 8-10/leg x 3; rest 1:00 b/w legs
two 40lbs DBs for sets of 8
D. Wide stance horizontal woodchop; 5/side x3; rest 1:00 b/w sides
Used a light band for the wood chopped. Really enjoyed this. 
4 sets: 
500m row @ 2:00/500m
25 wall balls
25 cal AB @ 250-350 watts
8 power clean and jerk (135) 
rest 3:00 b/w sets

Had fun with this conditioning.  It was tough to hold the pace on the bike.  Breathing was the issue I think more than quad fatigued.  3 of the four sets of wall ball were unbroken.

5-6 minuted for each round.


A. False grip ring pull up; amrap (-1) x 4; rest 2:00
B. Staggered stance single arm KB torso row; 6-8/arm x 3; rest 1:00 b/w arms
Used at 28KG KB.  All sets at 8 reps
C. Half kneeling banded diagonal row; 10-12/arm x 2; rest 1:00 b/w arms
Green (medium) band 12 reps on first set 10 reps on second set.
D. FLR on rings; amsap x 2; rest 2:00
:93 and :86
E1. Quadruped fire hydrant; 3/side x 5; rest :30
E2. Yoga push up; 5 reps x 5; rest :30
E3. Quadruped scap push up; 5 reps x 5; rest :30
F. Seated single foot towel toe curl; 12/foot x 4; rest :30 b/w feet

Energy is high.  I am trying to cut a little weight though so I am in a small calorie deficit.  Caffeine intake is way down and sleep quality is high.


A. Power clean and jerk; 1 rep emom x 15 @ 185
Snappy with good technique.  Felt great.
B. Back squat; 4-5 x 5; rest 3:00 - moderate effort
255 for all sets at 5 reps.  Again, felt great.  Legs were good and sore the next two days.
30 minute amrap @ easy pace
500m row
30 double unders
10 burpees
About 4 rounds here.  Really working on my burpee technique with more of a hinge when I reach for the ground as well as a wider stance.
C. Two arm DB kneel to stand; 5 reps x 4; rest :90
This was fun and challenging.  I used 35lbs DBs.


A. Weighted pull up clusters; x 5; rest :20/3:00
Added 5lbs every time.  Finished at 25lbs.  All reps were full range of motion while remaining challenging.
B1. Staggered stance single arm torso row; 6-8/arm x 4; rest 1:00
B2. GHD sit up; 10 reps x 4; rest 1:00
Grat AB pump here.  haha. 55lbs on the DB for the rows.
C1. Toe walk; 10-15 steps/leg x 5; rest :30
C2. Heel walk; 8-12 steps/leg x 5; rest :30
D. Twisting back extension; 4-5/side x 4; rest :90 


A. Power snatch + squat snatch + OHS; 5 complexes; rest 2:00
Worked up to 165 here.  Good technique while being challenging on the power snatch.  Focusing on not jumping too wide.
B. Split jerk; 1 rep emom x 10 @ 70%
Again, good technique here.  All reps at 200lbs.
C. DB RDL; 8-10 x 5; rest 2:00
All reps at 50lbs for 10.  Hamstrings are sore in a good way.
Shoulder to overhead (115) (11/10, 8/7, 9)
toes to bar (7/7/7, 8/7, 5/2/2)
box jump (24") (Continuous pace.  All step down)
D1. Banded psoas march; 5/side x 3; rest :30
D2. Banded external shoulder rotation; 10/side x 3; rest :30 


A. Squat snatch; build to a tough single
B. Squat snatch; 5 singles @ 80% of A
C. Split jerk; 3,3,2,2,2; rest 3:00
D. Deficit deadlift; 2-3 x 5; rest 3:00
15 minute amrap @ 85%: 
200m run
5 clean and jerk (135) 
10 bar facing burpees
E1. Straddle leg lift; 10 reps x 3; rest :30
E2. Side lying external shoulder rotation; 10/arm x 3; rest :30

Today felt okay actually.  I worked up to 205 in the snatch and did some sets at 175.  Shoulders felt a little unstable but overall it was okay.

I skipped the jerks to Dave my shoulders and went into the deadlifts.  All sets at 295 for 3 on a 4 inch deficit.  That felt pretty good too but I did keep it light.

The retcon felt the best because I did approach it from a "just move around" perspective.  I got four and a half rounds and I was even able to refine my technique on sort of the touch and go clean and jerk at a lighter weight.  Especially from the front rack to overhead without pausing, so that was a good win.

I think approach the next few weeks from the just move/maintain strategy would be good.  I am also trying to limit my caffeine intake which is making my sleep better and more sound but is making me sluggish throughout the day.  will keep you updated.

3/12 and 3/13

A. Squat clean and jerk; 5 single @ 85+%; rest as needed
B. DB push pres; 6-8 x 4; rest 2:00
C. Back squat; 2-3 x 6; rest 3:00
D. DB bent press; 4-5/arm x 3; rest 1:00 b/w arms
18 minutes @ 85%: 
500m row
25 cal AB
15 burpees
rest 4:00
- pick up where you left off
E1. 90-90 hip switch w/ kb in goblet position; 3/side x 4; rest :30
E2. Turkish get up; 3/arm x 4; rest :30 


A. Strict pull up; max unbroken (-2) x 5; rest 2:00
B1. Three point DB row; 8-10/arm x 4; rest 1:00
B2. GHD sit up; 8 reps x 4; rest 1:00
:90 AB @ slow spin
50' single arm waiter's carry/arm (24kg) 
50' suitcase carry/arm (32kg) 
:90 AB @ slow spin
:30 FLR on rings
:30 sorenson hold
C1. Serratus anterior wall slide; 5 reps x 3; rest :30
C2. toe splaying practice; 1:00/foot x 3; rest :30 

The week did not start off well.  I am feeling super fatigued lately.  Lots of stress, scheduling, getting ready for the move, the time change, and all that is starting to take its toll all at once.

I was feeling great but over the weekend my shoulders started to really ache and I was having some pain in my forearms.  Felt okay and went to hit the clean and jerks.  Only hit three sets at 235 and it was not feeling good at all.  Then tried to back squat two sets in at 305 and I was done.  Like, everything wasn't heavy but it was heavy kind of feeling.  Did the conditioning which I wanted to do just to kind of clear my head.  The only thing good that day was the DB push press.

Did the pull-ups yesterday and the rows.  That felt good but still feeling like I've been hit by a truck.  Did a ton of rolling and just moving around yesterday.  Shoulders still feel off and I do not feel strong at all.  I will do my best to hit todays programming and will update the log again tonight with what I do.


3/9 And Some Off Time

18.3 (36 Double Unders past the first set of Ring MUPS)

This was a fun workout, as far as I got anyway.  Lots of singles and a few double sin the MUPS.  Three sets on the OHS, 10, 7, 3.  Right calf always blows up a bit and subsequently my right leg starts to ache a lot from the double unders.  Took the weekend off, which again I hate, but I had a ton of errands to run and things to do as I am not only quitting my job but moving as well and there is a lot to be done.

Looking forward to tomorrow's training.


A. Squat snatch; 5 singles @ 85+%; rest as needed
B1. DB push press; 4-5 x 5; rest :30
B2. Split jerk; 1,1,1,1,1; rest 3:00
C. Deadlift; 2-3 x 5; rest 3:00
5 sets @ 85%, varying order per set:
200m run
15 wall balls
10 burpee box jumps
10 toes to bar
10 DB power clean (50) 
rest 2:00 b/w sets
D1. Pike leg lift; 10 reps x 3; rest :30
D2. DB cuban press; 10 reps x 3; rest :30

Yesterday was rough.  The next few Wednesdays will not be optimal as I will be at the gym from 6:30 AM to 6:30 PM.  I also had a meeting since I am leaving my current job at the end of the month.  I was able to get the snatches and jerks in.  I hit the most solid snatch of my life in my opinion at 225lbs.  No running after it or extra steps at all.  Very stoked on that.  Hit 285 on the jerk and went for 300 but failed at 300.  Didn't sleep well and food intake was low the past two days due to the stress of having the discussion with my five bosses about leaving so the deadlifts were super rough and only hit 365 for three.  I also had to skip the conditions due to time limitations which was upsetting but, everything is back on track.  Going to mobilize today, eat, and rest up.


A. Squat clean clusters; 1.1.1 x 6; rest :20/3:00
Topped out at 280 here.  This was my previous PR for 1.
B. Push press; 2-3x 5; rest 3:00
Top set at 235.
C. Back squat; 1-2 x 6; rest 3:00
Top set at 345 for 2, no sleeves, no belt.  I had to move on due to time constraints but considered another set with my belt.
D. Standing alternating DB strict press; 8-10/arm x 3; rest 2:00
All sets at 35 for 10.
15 minutes @ 85%:
30 cal row
30 cal AB
400m run
rest 3:00 x 2
-pick up where you leftoff
I would say that in general, with conditioning, that I suffer from muscle fatigue before breathing becomes a problem.  I "feel the burn" first.  But, I think today was the first time I really got into that 85% RPE.  I had to push a bit through some of the burn but I was able to recover quickly from it.  Running was harder but still felt good.  I don't think it was the running specifically but the general leg fatigue I am feeling from training.
E1. KB armbar; 3/side x 4; rest :30
E2. 90-90 hip switch; 3/side x 4; rest :30


3/2 - 18.2

This was an absolute shit show.  Came out way too slow and remained slow the entire time.  Then I completely low-balled myself on the cleans.  This one hurt a lot (physically and emotionally), as I would like to be really strong but I would also like to have at least gone sub 8:00 on the first part.  I got beat by a lot of people and I fucking hate it.  The strength biased CrossFit program sounds like a good step in the right direction.  Straight up, it is the burpees.  They were way too slow.  Breathing and general leg fatigue.  I have a full video and I am trying to get a lot of stuff posted on YouTube but it's been a pain in the ass to say the least.  I'm working on it.


30 minutes @ EN1: 
15 cal AB
5 walking groiners/leg
5 yoga push up
A.Hang power snatch; 3,3,3,3,3; rest 2:00 - technique based
135 on all sets.  Felt good but I really nailed my pubic bone on the first set which kind of screwed up my remaining sets. Again, I hope to have video up on Tuesday, I have some time in the morning to post.
B. Split jerk; 3,3,2,2,2; rest 2:00
185, 205, 225, 255, 285 (PR for a double)
C1. Wall slide + lift off; 5 reps x 3; rest :30
C2. Horse walk; 50' x 3; rest :30
C3. Crab walk; 25' x3; rest :30
C4. Ostrich walk; 25' x3; rest :30



I will be committing to training full time at the end of March.  That is official as of right now.


A. Strict banded ctb pull up; 6-8 x 6; rest 2:00
B1. Inverted supine grip barbell row; 6-8 x 4; rest :30
B2. Prone KB drag through; 8/arm x 4; rest 1:00
30 minutes for quality
50' suitcase + waiter's carry/combo (24 in suitcase, 16 in waiter's)
:90 AB slow spin
50' plate pinch carry (25 or 35... we want tough but unbroken) 
:90 AB slow spin
50' front rack + suitcase walk/combo (24kg in both) 
C1. Seated towel toe curl; 20/foort x 3; rest :30
C2. Prone DB cuban press; 10-12 x 3; rest 1:00

Great stuff here.  Loved the banded chest to bars and the different carries.  Got 8+ rounds on the carries.  Used a 70lbs KB on the drag through.


A. Squat snatch; 6-8 singles @ 83-90%; rest as needed b/w singles (no more than 3 misses allowed for the session) 
Completed Sets: Three at 195, Three at 200.  Had two misses at 195.
B1. Single arm DB split jerk; 2-3/arm x 5; rest :10 b/w arms, :30 before B2
B2. Split jerk; 3,3,3,2,2; rest 3:00
This was interesting!  DB Sets were 55, 55, 65, 75, 100.  Barbell sets were 185, 205, 215, 245, 265.
C. Sumo stance deadlift; 5,5,5,3,3; rest 3:00
These were fun!  275, 315, 365, 385, 390 (fail)
5 sets @ 85% effort , varying order per set
12 alternating DB snatch (50#) 
20 cal row
7 CTB pull ups
50 double unders
10 burpees to 6" target
rest :90 b/w sets
Completed all work in 30:10.  
D1. Wall glute iso march w/ 3s hold at top; 5/leg x 3; rest :30
D2. Half kneeling 90-90 external shoulder rotation; 10/arm x 3; rest :30

3/1- OFF

It's hard to not want to feel competitive in the CrossFit space.  I really do enjoy conditioning work and doing 18.1 really sparked a fire.  While I think my strength is my priority right now, I have decided that ultimately strategizing a long term plan for 2019 is what I'm thinking.  I'm weary of setting goals, though, since I consider myself more process oriented than goal oriented.  I'm working on a plan to be able to take a year off soon and just train to see if that can level me up a bit.  I'm excited for my progress, where I'm going, and also tonights Open announcement.


30 minutes @ EN1: 
15 cal AB
25' forwards bear crawl
25' backwards bear crawl
15 cal AB
25' crab walk
25' horse walk
A. Power snatch w/ 2s pause in receiving position + squat snatch; 1 complex on the :90 x 8-10 @ 95-135 depending on soreness
B. Back squat; x3x5 @ 40-50% 
C1. Shoulder extension pull; 5 reps x 4; rest :30 - keep the shoulder from creating anterior glide
C2. Quadruped fire hydrant; 5/side x 4; rest 1:00

Everything here felt great.  Snatch work was awesome, majority of sets at 135.


2/25- OFF 


A. 2 power cleans + squat clean + 2 jerks; 6 complexes; rest 2:00 - drop the bar b/w power cleans
Worked up to 235.  Starting to really feel more in control of the heavier percentages of my max.
B. 3 push press + 2 split jerk; 5 complexes; rest 2:00 - keep technique perfect
Worked up to 165 here.  Shoulders felt smoked haha.  
C. BS @30x1; 4-5 x 6
Worked up to 305 for 4 here and felt awesome. 
D. Half kneeling single arm landmine press; 8-10/arm x 3; rest 1:00 b/w arms
All sets here at 10 reps and 25lbs added to the barbell.
10 minutes @ 85% 
500m row
.5 mile AB
rest 2:00 x 3
- pick up where you left off
8 Rounds and a bit of Bike.  I'm starting to feel more burn in my left quad before my right one now, which used to be the opposite.  I find this interesting.
E1. Bottom's up turkish get up; 3/arm x 4; rest :30
One set at 18lbs, two sets at 26lbs
E2. Side lying hip external rotation w/ 3s pause at end range; 5/leg x 4; rest :30
E3. Side lying hip internal rotation w/3s pause at end range; 5/leg x 4; rest :30 

Sleep is good and food is good.  Feeling good.