July 22, 2014
workout, 7.21.2014

Late(r) night at the office, getting the August issue out. Missed all the class times at CFR, so I just went home and worked out.

A: Strict press

  • 5-5-5-5-5 // 95# — For the 2nd and 3rd set, I actually went up to 100#, but that was forcing me to really arch my back, and I was having to push press that weight on the 5th rep, so I went back down to 95# for the remainder.

B: Push press

  • 3-3-3-3-3 // 135# — Worked up to 135# for the last set of three, did the middle three sets at 115#. Left side doesn’t extend as quickly as the right side, so there are some imbalances for me to work on there…I’m sure being fatigued from the strict presses factored in, but still.

C: Split jerk

  • 3-3-3-3-3 // 65# — I haven’t spent any time figuring out how to do a proper split jerk, so I just worked with some really light weight to get used to dropping under the bar and staying balanced. It’s hard :/

D: 5 minutes, AMRAP

Burpee pull ups

  • 41 Rx — This was the scheduled metcon at CFR today, and it didn’t require any equipment other than gravity and a pull up rig, so why not? I was sucking wind towards the end—these were much harder than I anticipated—and I would have placed middle of the pack had I put up this number in a class today. 

July 18, 2014
workout, 7.18.2014

Went to the Euphoria’s Tapas ‘n’ Tinis event last night at the Loft at Soby’s. It’s good to know people. And to work in this industry. 

Not so great for self control when they keep putting out little bite size portions of steamed buns with pork belly. And also open bar.

A: Hip mobility

B: For time:

  • 50kcal row
  • 50 KB swings (54#)
  • 50 walking lunges
  • 50 KB SDLHP (54#)
  • 50 wall balls (20#)

15:14 Rx — Oh whoops I hate myself. Surprisingly, the walking lunges were what got me. The first 20 felt easy, like walking normally. And then, maybe around the 25th one, I got down and was like, “oh shit, I don’t know if I can lunge back up.” And that was kind of how the rest of the workout went. 

July 16, 2014
workout, 7.16.2014

First workout I’ve gotten in this week because of drinks, production week, dates, and life. It was a pretty shitty one to come back on.

A: Power snatch

  • 1-1-1-1-1 // 105# — Ehhhh. I have developed a hitch when I’m snatching from the floor. Kind of slow up right when I get around the high-hang position, which robs me of all momentum. And so basically I have to hang snatch. Which would be fine if I was hang snatching. But I wasn’t. Attempted 115# like, 5 times. Couldn’t get it up. I need to video myself doing this so I can have a better idea of what exactly I’m doing. 

B: 2k row, max effort

  • 7:29 — Honestly, I was anticipating this would suck a lot, not because rowing 2k sucks (it does, btw), but because I was not really in the mood, was having a mediocre day, and couldn’t lock in on those snatches earlier. However, it turns out that 7:29 is a PR for my 2k row. The last time I did it, I had a time of 7:37. Sub-7:30 is pretty awesome, beating my previous time by 8 seconds is even better.


  • Power snatch: 95# — Just did a couple of singles. Forearms were smoked from the row, so it probably wouldn’t have been smart to attempt any more heavy singles. Still working on getting my form right and automatic.

July 13, 2014
workout, 7.12.2014

Today was a really great, productive day. Max brought up my incredible tufted leather wingback armchair, we rearranged my room so that now it actually looks like someone lives here, I went to Home Depot and got a new showerhead, I cleaned my bathroom and installed said showerhead, and then, well, I figured I’d go work out.

Did the workout that was programmed at CFR on Wednesday. I skipped that actual workout because my legs were dead and gone and toast and things, but now they aren’t so bad.

A: Touch and go power cleans

  • 5-5-5-5-5 // 155# — I worked up to 155# (95-115-135-155-135), but found that the Oly bars at The Lofts don’t spin well, which for some reason makes it harder to lift. Anyways, it got pretty hard to do the T-n-Gs.

B: 2 rounds, 10 minute timecap

  • 20 power cleans (115#)
  • 20 burpees over bar

9:28 — Rx was 135#, but just regular burpees. Rxx was 135# + burpees over bar. So I took a little from both. Clearly wasn’t going to be able to do 40 reps at 135# in the time limit, so I’m glad I scaled down and was still able to get a good amount of work in. The burpees over bar actually ended up going by faster than I thought because there’s a built in amount of pacing as you hop over the bar.

Extra work afterwards…

C: Overhead press

  • 5-5-5-5-5 // 95#

D: Barbell row

  • 5-5-5-5-5 // 95#

July 10, 2014
workout, 7.10.2014

Leg status: still super sore, even though I rolled around on a softball for the better part of an hour last night, drank a shitton of water, and took 3 Advil before bed.

Went to workout anyways, in hopes that moving them around and getting some blood flow to the area would help recovery. Still a little early to say, but I think they’re getting better.

A: Front squat pyramid

  • 5-4-3-2-1 // 2705# total — Rep/weight breakdown was 5 @ 135#, 4 @ 185#, 3 @ 205#, 2 @ 215#, and 1 @ 245#. Failed once at 245#, probably because I got a little too low. Plus my quads were still hella sore. Probably should have been able to put up more weight, but seeing as I wasn’t totally fresh, I’m okay with how I did.

B: 7 minutes, AMRAP

  • 7 DB thrusters (40#)
  • 14 slam balls (30#)

4 + 5 Rx — So. Much. Legs. Probably should have been able to finish out the DB thrusters on the last round, but I was just tired and unable to really settle into a rhythm. And I probably took too much time between reps/didn’t go hard enough on the slam balls. But also. My legs were on fire.

Afterwards, I just got the knobby foam roller and crushed my legs. And then I got a barbell and crushed them again. Here’s hoping I can still walk tomorrow.

July 9, 2014
workout, 7.8.2014

Wow. Yup. Feeling yesterday’s workout today. In my quads and lats, especially. Sort of glad today was just strength focused, and upper body, too.

A: Bench press

  • 8-6-4-3-2-1-4 // 140-150-160-170-180-190-160 — I really haven’t been very consistent with the bench press cycle, but this rep/weight scheme is for a theoretical 1RM of 210#, which I think is definitely within reach. Kind of wish I had worked harder, or been more consistent, because I think 225# could happen with just a little more work. Hell, I might just keep going off the bench press programming for a few more weeks and try to knock out 225# soon.

B: 5 rounds

  • 4 weighted pull ups (30#)
  • 20 seconds rest
  • 10 weighted push ups (35#)
  • 2 minutes rest

The pull ups today were a little on the painful side—side effect of doing all those pull ups yesterday, I’m sure. Still, I was able to go up in weight from the last time we did them—an 18# chain and a 12# chain around my shoulders/neck. For the push ups, the first set I did at 25#, but finished the remaining 4 sets at 35#. The tricky part is being able to have a plate on my back while keeping my elbows tucked in close to the body—too close, and they bang into the plate.


  • 1 mile run — supposedly at Z1, but that never happens. Not a fast mile, but not a slow, easy mile either.

Now, my entire body hurts: shoulders, lats, quads, chest. Good thing tomorrow is for resting and mobility.

July 8, 2014
workout, 7.7.2014

Last night, I went to CFR for the first time in about a week. And man, I am regretting it today. Well, not regret. But I am moving about very slowly.

A: Heavy thruster

  • 175# — Squat cleaned it, caught it, almost lost it, recovered, and finished overhead. Not the prettiest lift, especially at the bottom of the squat, but I didn’t tweak anything and otherwise felt strong throughout the preceding reps. A 5# all-time PR for thrusters.

B: 7 minutes, AMRAP

  • 7 chest-to-bar pull ups
  • 14 front squats (95#)

4 + 19 Rx — Wow, these front squats got really hard. And I really probably should have been able to get 5 rounds flat, but an extra breath here and there really adds up. Quads were burning up at the end of this WOD.


5 rounds:

  • 2 snatches + 2 overhead squats (75#) — Markedly more difficult after the WOD, but the last set of these felt really nice. Snatches were from the ground and from the high hang, and both seemed to go up okay, although the high hang still feels more secure and fluid to me.

Jimmy and I were also hanging around while the 7pm fundamentals was going on, and there was only one poor guy there. No one likes to work out alone, so we decided to hop on the fundamentals WOD as well.

12 minutes, AMRAP

  • 100’ shuttle run
  • 8 goblet squats (54# KB)
  • 8 ring rows
  • 8 push ups

7 Rx — Jimmy smoked me—he got a full round more than me, but I don’t really care. I was so tired from earlier and I was just dragging on the goblet squats and the ring rows. Especially the ring rows. I didn’t realize my back/shoulders were so fatigued (probably from the pull ups and snatches and OHS), so it took me by surprise when I couldn’t knock them out.

June 28, 2014
workout, 6.27.2014

Forgot to post this yesterday.

A: Turkish get ups

  • 20 // 26# (12kg) — I actually have no idea if this is the right weight. It’s just whichever KB is painted blue at CFR. But it definitely was the one right under the 35# KB, so whatever. Anyways. It always surprises me how much concentration it requires to to get ups, and how taxing/time consuming they are.

B: Helen; 3 rounds of:

  • 400m run
  • 21 KB swings (53#)
  • 12 pull ups

13:11 Rx — First time doing Helen. Definitely tough to keep a consistent pace, especially because my grip strength starts breaking down. By the last set of pull ups, I was just getting 1-2 at a time because I couldn’t hold onto the bar. Pretty happy with my time, although there’s plenty of room for improvement. Sub-10:00 is pretty good, and I know I won’t be able to get there anytime soon, but just improving my grip strength to the point I can knock out the pull ups in 1-2 sets each round will help bring down my time significant.

June 25, 2014
workout, 6.25.2014

A: Paused front squats

  • 3-3-3-3-3 // 205# — First two sets at 185#, then up to 205# for the last three. Drop down into the hole, hold position for a 3-count, and then drive up. This was really hard for me. I grunted and made a lot of noise and wore a belt and was probably that annoying dude people get mad at for making too much noise in the gym. WHOOPS WHATEVER.

B: Metcon

  • 50 wall balls (20#)
  • 25 burpees
  • 5 min rest
  • 50 KB swings (55#)
  • 25 burpees

4:10, 3:40 (12:50 total time) Rx — Ok, I THINK this might be off by a minute, meaning I might have hit 4:40 and 13:50 for the second set and total time. I can’t remember. I’m in the top 3 at my gym for the KB swings/burpees round, which doesn’t sound right. But maybe it is? Either way, this was terrible. I was losing my grip throughout the KB swings and by the time the burpees rolled around, I was just UGHHHHHH done. But there were three people yelling at me so I just ground my way through them. And perhaps because I took less time resting between burpees, that might account for the faster time on the second round. 

June 24, 2014
workout, 6.24.2014

A: Bench press cycle, week 3

  • 8-6-4-3-2-1-4 // 140-150-150-160-170-180-150#

B: 5 rounds

  • 5 barbell rows (135#)
  • 20 sec rest
  • 5 ring dips (18#)
  • 2 min rest

C: L-sit

  • 2:00 — Broken into 40sec, 30 sec, 20 sec, 20 sec, 10 sec

D: 1 mile run

  • Didn’t keep time. Intended for this to be a pretty easy jog, but ended up feeling good (despite the super thick humid air) and picking up the pace. Almost certainly a sub-8:00 mile.

E: 3 rounds

  • 5 snatches from the high hang (45#)
  • 5 overhead squats (45#)

Just worked on these with the empty bar, went directly from the snatch into the overhead squat. Feeling pretty fluid from the high hang, so I need to continue firming that up while expanding that into the hang and full ground-to-overhead motion.

June 23, 2014
workout, 6.23.2014

A: Heavy thrusters from the floor

  • 175# — Matched my PR today, and it didn’t feel too difficult, but I think with these lifts, they go up until they suddenly don’t. The fantastic thing is when I was power cleaning the weight, I felt very dialed in and very fast getting under the bar. Whoo!

B: Partner WOD, 12 minutes, AMRAP

  • 12 pull ups
  • 12 front squats (155#), from the floor
  • 1 lap with 50# slam ball

4 + 13 Rx — Partnered up with Jimmy and I feel pretty good about the work we did. Broke the pull ups into two 2 sets of 6, then we alternated sets of 3 on the front squats. We also both ran the lap, but passed off the ball halfway. It’s funny — while doing the thrusters, power cleaning 155# didn’t feel too bad, but getting into the front squats…man, that was awful. We were pretty middle of the pack, but I’m perfectly okay with this. I definitely took some time before each set of front squats to make sure I didn’t fuck up my back, and if that costs me a few extra reps here and there, I’m cool with it.

C: GHD sit ups

  • 3x10

June 19, 2014
workout, 6.19.2014

A: Overhead press

  • 5-5-5-5-5 // 95# — I…actually didn’t expect to be able to press 95# straight through 5 sets. I dunno. Never been able to do it—at least, not without severely compromising form on the last reps of the last sets. But today, I was able to just crank them out. Awesome.

B: Weighted pull ups

  • 4-4-4-4-4 // 24# — No vest today, so it was the chains at 12# each. First set was at 12# to warm up, 2nd thru 4th sets were at 24# (2 Chainz!), and the 5th I attempted at 36#. Didn’t quite make it all the way up on the 4th rep of that last set, but that’s okay. Feeling pretty good about these, to be quite honest.

C: Run 1 mile, max effort

  • 6:42 — This was the long downhill route, and it was fast. I definitely felt myself pushing and it was good. No side stitches or impulse to throw up, which was great. And also, I think this might be my fastest mile time not on a treadmill. Awesome.

June 18, 2014
workout, 6.18.2014

A: Back squat

  • 3-3-3-3-3 // 235# — I haven’t squatted since I got 315#, and the rust showed. I really probably should have been able to build to about 265#, but my hips were tight, as were my calves (probably from running last night). Ended up doing the last 3 sets at 235#, though, so I’m happy with the amount of work I did.

B: 10 minutes, AMRAP

  • 15 DB thrusters (35#)
  • 2 laps 
  • 15 pull ups

2 + 15 — Rx was 40# for the thrusters, which I probably could have done. The running was what slowed me down today—again, probably because of the tight calves from running yesterday—but overall, it was just hot and humid and generally uncomfortable outside. And I probably should have hydrated better throughout the day.

June 17, 2014
workout, 6.17.2014

Well, after a week of production, a weekend getaway at Greystone Inn (thanks, Natural Retreats!), and another two days of production, I was definitely feeling kind of terrible. So even though it was 7:45pm (had to do drinks/apps/ranting/conversation with the TOWN team after pushing the July issue), I hopped into CFR for an abbreviated workout.

A: Bench press

  • 8-6-4-3-2-1-4 // 135-145-145-145-165-175-145 — Same rep/weight scheme as last week. Felt more difficult, but probably because I had drinks right beforehand (although I flushed with a bunch of water before I actually went to the gym).

B: Barbell row

  • 8-8-8-8-8 // 125# — I really probably should stick to 115# or 120#. I really focused on NOT jerking the bar today. Just wanted a smooth motion. However, I noticed I was curling my wrists, sort of to make the bar go the last 1-2” to hit my chest, instead of fully pulling with my arms.

C: Run

  • Maybe went 2 miles or so? Really didn’t keep track. It was just beautiful outside, not too hot/humid, and breezy. Plus, I was feeling pretty good about how I look, so it was an opportunity/excuse to run around downtown Greenville sans shirt. Sorry not sorry.

June 10, 2014
workout, 6.10.2014

Easier day today. Just lifting. No metcons in the heat, thankfully.

A: Bench press

  • 8-6-4-3-2-1-4 // 175# — Weight/rep scheme looked like this: 135#, 145#, 145#, 145#, 165#, 175#, 145#. The last set of 4 at 145# felt light as a feather after the heavy single. Whoooooo. Excited the programming is more upper body focused. More because I don’t enjoy upper bod stuff nearly enough to make myself do it.

B: 5 rounds

  • 8 barbell rows (125#)
  • 20 sec rest
  • 5 straight bar dips
  • 2 min rest

I haven’t done barbell rows in quite a while, so I gradually built in weight for these. Did 95# for the first 2 sets, then up 10# for each successive set. My left shoulder was feeling a little sore today (probably from the OHS and wall balls yesterday), so I did dips on the bars instead of the rings today (as was programmed). Not having to stabilize myself helped take some strain off where I was sore.

C: L-sit

  • 1:20 — Broke these into 20 sec sets.

D: Barbell rows

  • 8-8 // 135# — I figured I could row a little heavier, so I gave 135# a try. And it was more difficult. And I was definitely doing a little bit of a dip-drive instead of just using my arms the more fatigued I got. But it wasn’t too bad.

Liked posts on Tumblr: More liked posts »